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Arthritis
is inflammation of a joint. It often results in pain,
limitation of movement and deformity. Physical therapy
intervention includes exercises for strength,
flexibility, range of motion, and the use of devices
designed to provide rest or support to the joint, such
as orthotics (knee cap, knee brace) or splints. Regular
exercise is essential to restore joint movement and
strengthen the knee. Check out this week's article
focusing on Top 10 Exercises For Arthritis of Knee. |
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Exercise science and medical professionals recommend progression-continued
improvement-for health, functional ability and optimal quality of life.
Progression, means the gradual increase of overload placed on the body during
training. Continued improvement requires systematic increase, which can be
accomplished in several ways. Increase the load, add repetitions, alter the
speed of the repetitions according to program goals, shorten or expand the rest
period between sets, increase the volume of overall work, or a combination of
these. Variation of volume and intensity are emphasized for long-term
progression.
Both linear and non-linear periodisation, or variability, may be used for
effective variation of exercise. Linear refers to a high initial training volume
(number of repetitions and sets) and low intensity (less weight), gradually
progressing to lower volume and higher intensity (more weight). Non-linear
periodisation enables variation by rotating different loading schemes for the
core exercises of different parts of the body over a seven-to-ten-day cycle.
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LIVING WITH COURAGE
Compare Your life span to lighting a candle. If your life is being controlled by
your fears, you are most certainly cheating yourself. Courage is the mental
muscle that conquers fear. Like all muscles, the more you use them the stronger
they become. Courage is not something you are born with, it must be developed. A
little courage leads to more.
Individuals who fail to develop courage, remain confined in mental prisons and
face each day as mental lightweights. Learn to live the way you like by no
longer living as you dislike. Forge into the remainder of your day with an
abundance of courage. That's living!
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"I try to
do the right thing at the right time. They may just be
little things, but usually they make the difference
between winning and losing."
--KareemAbdul-Jabbar |
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SHISH KEBABS
Ingredients:
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2 tablespoons sweet and sour sauce
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2 tablespoons honey
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1 tablespoons soy sauce (reduced-sodium)
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1 teaspoon ginger
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1 garlic clove, minced
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1/4 teaspoon crushed hot red pepper flakes
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12 ounces boneless, skinless chicken
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1 can pineapple chunks
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4 mushrooms, cut in half
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1 green pepper, cut into chunks
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1 onion, cut into chunks
Direction:
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Combine sweet and sour sauce, honey, soy sauce, ginger, garlic, and red
pepper flakes.
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Mix well. Cut all visible fat off of meat and add to marinade.
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Preheat broiler. Remove meat from marinade.
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Throw away any extra marinade.
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Using four 10-inch metal skewers, alternately add meat, pineapple,
mushrooms, onions, and green pepper.
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Place on broiler pan.
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Broil 2-4 inches from heat, turning 2-4 times.
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Place on serving plates and serve immediately.
Nutritional Information:
Serving size: 1 shish-kebab
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Calories: 200
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Fat: 4 g
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Cholesterol: 52 mg
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Protein: 25 g
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Fiber: 4 g
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Sodium: 300 mg
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Top 10 Exercises For Arthritis of Knee
Arthritis is inflammation of a joint. It often results
in pain, limitation of movement and deformity.
Osteoarthritis is the most common type of knee
arthritis. It is also called degenerative joint disease
being characterized by progressive thinning. Fraying and
wearing away of the tough, smooth, glistening cartilage
which covers the surfaces of the joint that move over
each other. In addition there is inflammation of the
encasing membrane and increase of the synovial fluid
which lubricates the joint. Due to the protective
cartilage being worn away, bare bone getting exposed
within the joint and formation of speculated bony
irregularities (osteophytes), the joint movement becomes
rough and painful.
Who are at risk?
You are more likely to be prone to knee arthritis if
you:
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Are above 50 years of age.
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Are/have been overweight.
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Have sustained trauma to the knee (tears or damage
to its component parts.)
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Are in an occupation which carries high risk for it
such as assembly line workers and heavy construction
workers.
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Sustain injury to the bone or have sustained it in
the past.
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Have indulged in high level sports.
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If it runs in your family (hereditary
predisposition).
Symptoms:
Someone who has arthritis in the knee may experience:
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Pain in knee joint, limitation of the range of
motion, stiffness of the knee, swelling of the
joint, tenderness along the joint line or a feeling
that the joint may "give out" and / or deformity of
the joint (knock-knees or bow-legs).
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It is necessary to shed weight for those who are
overweight and have osteoarthritis of the knee.
Learn more about this article |
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