March 5, 2011

Hello,

This issue provides some basic knee exercises to help keep your knees healthy.

If any muscle that supports your knee is too weak, too strong, too tight, or too loose relative to the other muscles, that muscle can pull your knee out of alignment, increasing your risk of knee injury or pain.

The large muscles that affect the knee are:

• The quadriceps (four muscles on front of upper leg) that help straighten your knee are the largest and strongest of the knee muscles.
• The hamstrings (three muscles on back of upper leg) help bend your knee.
• The hip abductor muscles are located on the outer thigh,
• The hip adductor muscles are located on the inside of the thigh.
• The gastrocnemius is a calf muscle that crosses the knee joint.

The following basic knee exercise routine is adapted from the McKinley Health Center and the American Academy of Orthopaedic Surgeons. Do NOT do anything that is painful, and if you have knee problems, work with a healthcare or exercise professional to address your specific needs.

Stretching Knee Exercises

Stretching instructions: Pay attention to what you are doing. Easy and gentle is the way to go. If you don't, you will only activate the stretch reflex, which causes muscles to contract in response to stretching too far, too fast, and you'll end up tighter rather than looser.

Hold each stretch for 15 to 30 seconds or only as long as it is comfortable.

Quadriceps:

1. Hold on to the back of a chair with one hand.
2. Use the other hand (or a towel looped around your foot) to pull the same side foot toward your buttock. Important: Go only as far as you can keeping your knees together, NOT arching your back, and NOT letting your leg go to side.

Hamstrings:

1. Sit in a chair.
2. Straighten one leg, keeping heel on floor.
3. Lean forward gently at your hip joints, keeping your back straight. Don't try to touch your toes.

Adductors:

1. Sit on floor with legs extended in a V position.
2. Slowly lean forward from your hips, keeping your back straight. Be gentle, and do NOT bounce.
3. Lean towards the right foot then left foot.

Abductors:

1. Sit on the floor, legs extended straight in front of you.
2. Bend one leg and place that foot on floor outside the other knee.
3. Twist your upper body toward the bent leg and use your opposite elbow to gently push against outside of the knee until you feel a gentle stretch in the hips, buttocks, and lower back.

Calf:

1. Stand with one leg in front of the other with your feet pointed forward.
2. Keep your heels down and back leg straight.
3. Slowly bend the front knee until you feel a stretch in the upper calf.

Strengthening Knee Exercises

Quadriceps:

1. Stand with your back against a wall with your feet 18-24 inches away from the wall.
2. Slowly bend your knees no more than 90 degrees (move in a pain-free range only and don't bend your knees forward past your toes).
3. Hold for two counts, and then slowly straighten your legs.

Hamstrings:

1. Hold on to the back of a chair for balance.
2. Keep your knees close together, lift one foot and move the heel toward your buttocks but not past a 90 degree angle.
3. Hold for 3 to 5 seconds. Slowly lower your leg.

Adductors: Do the quadriceps exercise and at the same time squeeze a ball or pillow between your knees.

Abductors:

1. Lie on your side. Bend your hips forward 45 degrees, feet together, and knees bent about 90 degrees.
2. Slowly rotate your top knee up towards the ceiling until your knees are about one hand-width apart. Don't let your hips lean back or lift your top foot.
3. Hold for three counts, then slowly lower your knee.

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The information in this newsletter is for educational purposes only. Consult a professional healthcare practitioner as appropriate.

Carol Wiley, Bold Visions LLC, PMB 211, 10115 Greenwood Ave N, Seattle WA 98133
Young Living Independent Distributor 1030500