GREAT Moves for Bad Knees

The secret to avoiding knee arthritis is, Don't sit on the sidelines and be inactive. Just ask a group of middleage adults who already had knee problems (which is an invitation to osteoarthritis).

After doing basic weight training exercises 3 days/ week for 4 months of; Lunges, squats and step up/ downs they discovered real rewards. The evidence; Fewer aches and pains, stronger muscles, and measureably healthier cartilage.

Challenging your muscles and bones with weight work makes them stronger. Now there is evidence that cartilage--the tough yet flexible tissue found in joints--also becomes stronger in response to weight bearing exercise and lowers the risks of osteoarthritis. The exercise group wound up with more glycosaminoglycan (GAG), a key component of cartilage, in their knees. The more GAG they had the less pain they experienced, and the easier it was to move. So if you've avoided even basic exercise classes because of a bum knee, sign up!! It could keep that joint comfortable, flexible, strong and arthritis free.

Reference: Positive effects of moderate exercise on glycosaminoglycan content in knee cartilage; A four month randomized, controlled trial in patients at risk for osteoarthritis. Roos, E.M., Dahlberg, L. Arthritis and Rheumatism 2005 Nov; 52 (11):3507-3514