Researchers are re-thinking long-held doctrines about the cartilage that cushions the bones of your knees and other joints. The breakdown of cartilage is the primary cause of arthritis. As one of the researchers states, “Since cartilage doesn’t have a blood or nerve supply, we used to think it couldn’t adapt or repair itself.” Apparently, that’s not true. Weight bearing activities such as walking and running squeeze the cartilage in the knee joint, expelling waste and drawing in a fresh supply of nutrient- and oxygen-rich fluid with each step. Cartilage is a living tissue that thrives with regular use.
Because people worry about damaging their knees, they often
turn from running or walking to low-impact activities such as swimming and
cycling, believing it will protect their joints. But, as another researcher
notes, “what they’re doing is starving the cartilage.” You need to keep up your
exercise, but, if you have knee pain, do it more frequently and for shorter
periods. A physiologist who studies the molecular properties of cartilage and
other connective tissues says that the cells in cartilage respond positively
to exercise for about ten minutes. After that, you’re just accumulating
more stress and damage in the tissue.
Another important principle is strengthening the muscles that
support your knees. Keeping those muscles strong stabilizes your knees and stiffens the tendons and ligaments around the joints. The experts recommend squats
and lunges. If you’re like me and can’t do those exercises anymore, look on the
internet for alternatives that suit you. You can also focus your attention on how
you get up from chairs and the toilet: don’t use your hands; keep your knees
and hips aligned over your feet. If you can’t keep the joints aligned, it’s a
sign you need to strengthen your leg and butt muscles.
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