Sunday, January 16, 2011

4 Moves for Better Knees ...


Wow! Yesterday's personal fitness training group was a GREAT workout!  I was so happy with how much better my knees felt.  I have been doing extensive training to strengthen and tone my quadriceps and it is paying off.  While it is true that I have bone on bone osteoarthritis (that began at age 25 from running 3 hours a day), I have been able to reduce the pain by staying fit. 

You see, when my thigh muscles are toned that means the individual muscle cells remain contracted, even when at rest.  This keeps my thigh muscles more firm and helps increase the space between femur (upper leg bone) and tibia (lower leg bone).  This prevents my bones from "grinding" into each other even though I have very little cartilage left.  If you have knee pain, keep your legs strong and toned.  This will help you too.

Here is HOW I maintained and increased my leg muscle tone even when my knees were very injured by connective tissue tears and I could not walk.  I tell you this because you may know someone who also has mobility issues and needs movement that is extra gentle yet effective.  This is the work I have been honored to do with many clients who went from not being able to walk to walking quiet well.  (You may enjoy this story of going from wheel chair to dancing.)

The starting position for all of these is to Sit in a chair in good posture with your feet flat on the floor.

#1.) Heel Presses:  While sitting in good posture, press your heels down.  Can you feel your thighs and buns contract?  Good for you!  Now do as many as you can until your muscles are fatigued.  Take a break and then do it again.  You will enjoy this more if you put on a good song.  -  Continue this for a week or so, a few times a day, until you build strength enough for ...

#2.)  Almost:  While sitting in good posture, reach your arms out in front of you as a counter weight, and ALMOST get up out of the chair.  Just put weight on your feet and lift your butt so it almost lifts off the chair.  Then sit back down.  Go as slow as you need to feel knee stability.  Continue until your thigh and butt muscles are fatigued, then rest and repeat.    -  Continue this for a week or so, a few times a day, until you build strength enough for ...

#3.)  Little Bit:   While sitting in good posture, reach your arms out in front of you as a counter weight, and get up out of the chair a LITTLE BIT.  Maybe lift your butt an inch or two and then sit back down.  Go as slow as you need to feel knee stability.  Continue until your thigh and butt muscles are fatigued, then rest and repeat.    -  Continue this for a week or so, a few times a day, until you build strength enough for ...

#4.)  Get on Up and Do It Again!:  While sitting in good posture, reach your arms out in front of you and GET UP, then sit back down.  (This was a song in the 1980's by Suzy Q.  It has a great beat for this workout.)  Continue until your thigh and butt muscles are fatigued, then rest and repeat.    -  Continue this for a week or so, a few times a day, until you build strength enough for ... LIVING WITH BETTER MOBILITY AND LESS KNEE PAIN!

P.S. When you shop online, please use my links on www.PlusSizeYellow Pages.com because this helps me get closer to affording to put all these exercises on video and post them for you!

5 comments:

atuinsails said...

Thanks for posting these exercises. I will definitely try to start including them in my day.

Unknown said...

Thanks for these tips. I will follow them like a religion and coordinate with my podiatrists for better knee condition.

Kelly Bliss said...

I am glad to hear your commitment to self-care! Just remember to take it slowly and progress through the moves at a GENTLE PACE. The moves are so simple, it is easy to over due. You are building strength in both muscles and connective tissue, so give your body time to respond to the challenges.

Spencer Simmons said...

We all know that exercise controls weight and combats health conditions, but we tend to forget other parts of our bodies when we exercise. It is not very often that we realize how important it is to exercise our eyes. One must also do eye exercises to reduce stress and fatigue on the eyes as well as correct certain vision problems.

eye care

Kelly Bliss said...

No, Spencer, we do not all know that exercise controls weight. Indeed, careful study has shown that exercise is fabulous for many health issues, but does NOT reduce weight. That is why it is so important to focus on health at every size, and not exercise to reduce or eliminate parts of yourself. It is inappropriate for you to leave this comment including weight control statements and promoting your own agenda on my blog.

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