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EXERCISES FOR KNEE ARTHRITIS

Discussion in 'General Discussion Subforum' started by Walt Oleksy, Sep 20, 2013.

  1. Walt Oleksy

    Walt Oleksy Beloved Grand Eagle

    For those with knee arthritis, I just found this and thought it would be of interest. I'm not a doctor or physical therapist, so take it for what it may be worth to you.



    8 Smart Exercises for Knee Arthritis

    Content provided by: [​IMG]
    Move more to feel better!

    It might surprise you, but exercise is one of the best ways to relieve the pain and stiffness of knee arthritis. Exercise strengthens the muscles around the knees, and it improves your flexibility, range of mot

    Stretch and Strengthen:

    Aerobic activity, such as walking, swimming, and bicycling, is a key part of any well-rounded exercise program. But it's also important to build your muscle strength and to stay flexible with stretching exercises, tai chi, or yoga. The following muscle-strengthening and stretching exercises, from the Arthritis Foundation
    Sretching Exercise #1: Hamstring Stretch:

    Sit on the floor with your legs stretched out in front of you. Bend one knee, placing the bottom of the foot against the inside of the other leg. Let the bent knee drop toward the floor. Bend forward from the hips and reach toward the ankle of your outstretched leg. Go only as far as is comfortable. Keep your chest straight;
    Stretching Exercise #2: Quadriceps Stretch:

    While standing, place your right hand on the wall or the back of a chair for support. Bend your left leg behind you, and grab it just above the ankle with your left hand. Pull the ankle backward toward your buttocks. Tighten your tummy and tuck your buttocks in. Hold the stretch for a moment, then release and stretch the
    Stretching Exercise #3: Forward Bend:

    Stand with your feet a few inches apart and knees slightly bent. Bend forward from the waist and reach for your toes. Go only as far as is comfortable. Let your arms hang loosely. Hold the stretch for five slow breaths, then slowly come back up. Try to feel yourself unrolling one vertebra at a time until you're standing
    Stretching Exercise #4: Chair Squat:

    Stand with your feet facing forward, about shoulder-width apart. Raise your arms over your head. Squat as if you were going to sit down. At the same time, move your arms halfway down. Make sure your feet are facing forward, knees over ankles. Hold the position for several seconds. This exercise can also be done with your arms by your sides.

    #5: Calf Raise:

    Place your hands on a chair or table for support. Stand on your right leg and wrap your left foot around your right ankle. Rise up and down on the ball of your right foot several times. Keep your abdomen and buttocks tight as you do this. Then switch legs.

    Strength Exercise #6: Quadriceps Lift:

    Sit up straight in a chair, both feet on the floor, and tighten your abdomen. Extend one leg in front of you, with your toes pointing upward. Raise your thigh off the chair slightly. Lower your thigh and repeat. Then switch and repeat with the other leg.
    Strength Exercise #7: Side Leg Raise:

    Stand with your hands on the back of a chair with your feet slightly apart. Slowly raise your right leg to the side. Make sure your left knee is slightly bent and your back is straight. Keep right leg raised for one second. Lower the leg, then repeat 10 to 15 times. Now switch legs and do 10 to 15 side raises with your left leg. Next, switch back to your right leg and do 10 to 15 raises. Finish by doing another 10 to 15 raises with your left leg.
    Strength Exercise #8: Knee Curl:

    Stand and hold onto the back of a chair. Lift your right leg straight out behind you, without pointing your toes. Bring your heel toward your buttocks as far as you can by bending your knee. Don't move your hips, and keep the leg you're standing on slightly bent. Hold for one second, then lower to the floor. Repeat the movement 10 to 15 times. Switch legs and do 10 to 15 curls with the left leg. Then perform another 10 to 15 curls with your right leg. Finish by doing 10 to 15 curls with your left leg.
     
  2. Eric "Herbie" Watson

    Eric "Herbie" Watson Beloved Grand Eagle

    Man Walt, this is basically telling anyone how to get back to
    living if you've had an injury before it turns into tms-
    or for maintaince, I don't think it can maintience tms by keeping it at bay
    but it sure helps keep you strong and building strong = recovery.

    The addition of exercise and recovery like tms recovery
    will always be a leathal dose of good any way you slice it.

    keep your thoughts on being happy and living in the now
    recover a little each day- its extraordinary.
     
  3. Walt Oleksy

    Walt Oleksy Beloved Grand Eagle

    I hate exercise because it's so boring, so I get most of mine by
    walking and doing household chores. Today I mowed the front and back
    lawns, got rid of fallen leaves, did some weed pruning.

    That got me walking, using my legs and arms, and bending and lifting.

    Not bad for 83 and just the normal small back pain because of
    repressed emotions. They seem to be always with us, to some degree.

    I'm not quite as stressed today about debt because of a phone call
    yesterday. Someone from one of the credit cards I owe asked if I
    could hand an increase in my monthly payment they would reduce my debt by half.
    I heartily agreed and that worry is off my mind. That helps to heal!

    If anyone reading has a debt of any kind that stresses them,
    maybe make a phone call and ask if they will reduce it.

    But be careful about contacting debt reduction services.
    Especially one called Debt Validation. That's a real bad one.
    Best to contact the creditor.

    And NEVER SIGN ANYTHING in person or in an e-mail contract,
    at least until someone you trust reads it and says it's okay.
    Print it out and check it out.

    As a night editor told me when I was a cub reporter years ago...
    "Don't trust anyone. If you mother says she loves you,
    check it out!"



    That may be off the subject of exercise of TMS but to me
    it has to do with anxiety, stress, worry, and helps with TMS healing.
     
  4. Eric "Herbie" Watson

    Eric "Herbie" Watson Beloved Grand Eagle

    Yea just about anything or thought could be under the TMS banner
    I was feeding my dogs and because they were getting angry and barking
    at a squirrel nearby.
    I Raised my voice and told them to quieten it up a bit
    since my wife was trying to tell me to get the garbage bags to the Garbage pale.

    Then I noticed that when the dogs stopped barking I felt calmer.

    We have all kinds of conditionings and triggers to eliminate
    So I use mindfulness, patiently.
    In mindfulness its like your totally aware of your reactions.

    Now I know the dog barks are a trigger from when my canine Roxy got attacked by
    the neighbors dogs and almost died. It wasn't old
    squirrelly whirly that sat nearby eating a cat head biscuit.

    I remember when jets used to get real low here to the ground,
    it used to be instant anxiety, now I just let it pass.
    Less a chicken hawk is swarming round my chi Wawa

    Im practicing smiling thinking today -
    whatever can make you smile- think about it
    its a healthy way to let go, and gratitude thinking
    Those kind of thoughts always help me feel better.

    Its an awesome set of rules you live by with cutting the yard and all that.
    Healthy thinking and movement is a double wham of bright light energy.

    I had an older friend that was 101, he told me its all in how you thought about it.
    He must have thought pretty well Walt, cause heed cut his yard in like 30 minutes in 100 degree heat
    He had some special tonics he swore by but I know it was a lot of his thoughts that kept him in charge.
    A mountain of strength and vigor.

    I've had some 80 years young friends out tote my 20 year old workers when I used to do roofs
    it was amazing to see the wills and determination and power of these great men and women of health and vigor
    I know your a bundle of get em going energy Walt, you got some great thoughts
    Thanks Pal
     
  5. Walt Oleksy

    Walt Oleksy Beloved Grand Eagle

    I love dogs but I used to hate hearing neighbors' dogs bark all the time.
    It's part of not liking to take noises that are unnecessary.
    Dog owners need to realize their dogs bark when they're left alone in the yard
    because they want to be indoors with their owner.
    I never leave Annie out by herself. I'm always with her or bring her into the
    house with me.

    Another noise that bugs me is kids who scream when they play.
    I asked a mother once why she lets her little girl scream and she said,
    "She has to let out her feelings some way."
    She meant anxieties, I assumed.
    If a child has anxieties causing them to scream, maybe the parent ought
    to find out what they are.
    When the child grows up she may really need to scream,
    and maybe it's because of repressed childhood emotions.
     
    Eric "Herbie" Watson likes this.
  6. Eric "Herbie" Watson

    Eric "Herbie" Watson Beloved Grand Eagle

    Yea lifes stressors can be a bundle to get under control
    I guess its best we know what were doing now when we get upset
    its a great lesson to lose control then think ok lets calm down now
    in which before we never thought to be kind to ourselves
    we would usually get madder at ourselves than the situation
    that made us mad to start with.

    Id never advice the old way of anger

    We learn completely new ways to release anger in Tms healing.

    Although never get mad because you slipped and got angry one day

    We strive for letting go of the bad and holding on to the good

    We acheive the balance, we have the cure
     

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