Exercises : ZingiberRx - Topical joint and muscle pain relief cream for arthritis sufferers.

Exercises

The hip, knee and ankle joints are often called our "load-bearing" joints because they are called upon
to carry the entire weight of our bodies.
Not surprisingly, these joints are very prone to injuries and degenerative bone diseases such as osteoarthritis.

Please consult with your doctor before doing any exercises, particularly if you've had a recent joint replacement.

How exercises can help:

1. To maintain or increase the range of motion of your joints

Often, people with joint pain will find that the joints are not able to flex through their normal range without pain. Proper stretching exercises will help.

2. To maintain or increase muscle strength around the joint

Muscle strength is required to perform everyday tasks like walking.

3. To increase joint stability and decrease joint stress

The muscles around the joint help stabilize the joint and act as shock absorbers to reduce some of the mechanical stress put on the joints.

4. To increase endurance

People with chronic joint pain often experience reduced aerobic capacity and endurance. Exercise can help maintain endurance allowing you to maintain normal activities.

5. To improve efficiency and safety of walking

Often, chronic painful conditions have a marked effect on our "gait pattern", which means the speed and way we walk. Unfortunately, altering our gait pattern to compensate for pain can aggravate existing problems or create new ones.

6. To help reduce weight

The more body weight your joints must carry, the more wear and tear occurs. A healthy exercise program can help reduce your weight and give your joints a break.

7. To decrease pain

Here's the best news of all - proper exercise is a very powerful pain management tool. In addition to all the benefits listed above, exercise will improve your confidence and feelings of well-being. Many studies have shown that people with positive outlooks on life have a greater ability to cope with pain.

Exercising is great if done properly but can be damaging ifyou don't follow these three rules.

Stop if it hurts. If you feel pain, stop performing the exercise and consult your doctor.

Rest frequently. The most benefit is gained by mixing beneficial exercise with rest for your joints.

Vary your exercise. The best program will include a variety of strengthening, range of motion and aerobic exercise. Focusing too much on one type of exercise will not be as beneficial and can actually cause damage.

Here are seven Hip Exercises to increase range of mobility and strengthen muscles. :


1. Knee Pullover Lie flat on your back. Bring one leg up towards your chest, with the knee bent, holding the knee with the opposite hand. Gently pull your knee to the opposite side with your hand. Do not pull your leg over so much that your lower back comes off the ground.		Repeat 5 times each leg, holding for 5 seconds each time

2. One Knee to Chest Lie flat on your back, with your knees bent and your feet on the ground. Slowly bring one knee up toward your chest. Then grasp your leg behind your thigh and bring toward your chest until you feel a pull in the back of your leg.		Repeat 5 times each leg, holding for 5 seconds each time

3. Groin Stretch Lie flat on your back, with your knees bent and your feet together and flat on the ground. From this position, allow your knees to fall apart, out to the side, until you feel a pull on the inside of your thighs.		Repeat 10 times, holding for 5 seconds each time.

4. Hamstring Stretch Lie flat on your back, with your knees bent. Raise one knee up towards your chest until your thigh is vertical. With both hands, reach behind your thigh to support the leg then extend your lower leg toward the ceiling. Keep your ankle bent, and extend only until you feel a pull at the back of your thigh.		Repeat 5 times each leg, holding for 5 seconds each time

5. Quadriceps Stretch Lie on your stomach with legs straight. Bend one leg, raising your foot off the ground, while keeping your thigh on the ground. Reach with your hand to grab your pant leg, or ankle and pull gently. For your right leg, use your right arm, and vice versa.		Repeat 5 times each leg, holding for 5 seconds each time

6. Back Leg Lifts Lie on your stomach, with legs straight. Keeping your knee straight, lift one leg off the ground, approximately 15 cm (6 in.) and hold. Do not raise your leg too high, and Keep your hips/waist on the ground. Lower the leg slowly with control.		Repeat 10 times each leg, holding for 5 seconds each time. Once you can easily do 10 repetitions, add 2 repetitions every other day up to 20.

7. Leg Side Lifts Lie on your side with your legs straight. Lift the upper leg Approximately 15 cm (6 in.) and hold. Do not raise your leg too high. Lower the leg slowly with control.		Repeat 10 times each leg, holding for 5 seconds each time. Once you can easily do 10 repetitions, add 2 repetitions every other day up to 20.

Knee Exercises :

People who have sustained previous injuries to their knees, or have undergone surgery to their knee joints, are more susceptible to developing osteoarthritis.

If you experience knee pain, apply ice to the whole knee for 15 to 20 minutes to help reduce the pain. If swelling is observed around the knee, it is important to avoid movements such as deep-knee bends, running, or other jarring activities.

If swelling or pain in the knee joint is severe, be sure to see your doctor.

The knee joints are stressed by walking, climbing stairs, and squatting down to the floor. The pain frequently can be worse at rest after performing these activities. Many sports, such as football, hockey and skiing, are particularly hard on the knees and often lead to chronic pain later in life.

Here are five exercises that will help maintain range of knee motion


1. Hamstring Stretch Lie flat on your back, with your knees bent. Raise one knee up towards your chest until your thigh is vertical. With both hands, reach behind your thigh to support the leg then extend your lower leg toward the ceiling. Keep your ankle bent, and extend only until you feel a pull at the back of your thigh.		Repeat 5 times each leg, holding for 5 seconds each time

2. Quadriceps Stretch Lie on your stomach with legs straight. Bend one leg, raising your foot off the ground, while keeping your thigh on the ground. Reach with your hand to grab your pant leg, or ankle and pull gently. For your right leg, use your right arm, and vice versa.		Repeat 5 times each leg, holding for 5 seconds each time

3. Calf Stretch Stand facing a wall with one leg in front of the other and your feet at least 2 feet apart. Point both feet straight towards the wall, not turned out or in. Place hands on the wall, arms straight, at shoulder height. Bend your front knee slightly, keeping your back knee straight, and your heel on the ground.		Repeat 5 times each leg, holding for 5 seconds each time

4. Knee Extensions Lie on your back, either flat, or up on your elbows, with one knee bent so that your foot is flat on the ground. Rest a coffee or juice can, with a towel wrapped around it, under the other knee. Keeping the back of your knee in contact with the towel/can, lift your foot off the ground until the knee becomes locked. Hold this position keeping your foot bent so that your toes point up towards the ceiling. Lower the leg slowly with control.		Repeat 10 times each leg, holding for 5 seconds each time. Once you can easily do 10 repetitions, add 2 repetitions every other day up to 20.

5. Straight Leg Raises Lie on your back, either flat, or up on your elbows, with one knee bent so that your foot is flat on the ground. Keep the other knee completely straight and raise your leg 15 cm (6 in.) off the ground and hold. It is important to only raise it to 15 cm (6 in.). Lower the leg slowly with control.		Repeat 10 times each leg, holding for 5 seconds each time. Once you can easily do 10 repetitions, add 2 repetitions every other day up to 20.

Ankle Exercises :

Painful conditions like arthritis of the ankle joint commonly develop due to overuse. The highly mobile nature of these joints also makes them susceptible to fracture and sprains. Like the knees, osteoarthritis in the ankle joints can occur secondary to injury or surgery.
Painful ankle joints can be aggravated with walking and any other weight-bearing activity. High heels, smooth soled shoes and slippery surfaces are frequently the cause of ankle injuries such as sprained ankles.

Here are five exercises that will help maintain range of knee motion and strengthen your ankles.


1. Calf Stretch Stand facing a wall with one leg in front of the other and your feet at least 2 feet apart. Point both feet straight towards the wall, not turned out or in. Place hands on the wall, arms straight, at shoulder height. Bend your front knee slightly, keeping your back knee straight, and your heel on the ground.		Repeat 5 times each leg, holding for 5 seconds each time

2. Ankle Stretches Lie with your leg straight in front of you. Bend your ankle up and down as far as it will go without pain. Then without moving your leg, rotate your foot in and out.		Repeat each direction 10 times.

3. Toe Curls Place a towel flat on a tiled floor or smooth surface; it will not work on a carpet. Sit in a chair, keeping your heel on the ground, and stretch your toes straight out. Then try to pull the towel towards you using your toes. The towel should bunch up. Then try to push the towel back out, again using your toes.		Repeat 10 times each foot. Once you can easily do 10 repetitions, add 2 repetitions every other day up to 20.

4. Side Foot Pushes Place a towel flat on a tiled floor or smooth surface; it will not work on a carpet. Sitting in a chair, use your foot to push the towel out to the side. Use only an ankle motion -one hand placed on your knee will prevent your leg from turning as you perform the exercise.		Repeat 10 times each foot. Once you can easily do 10 repetitions, add 2 repetitions every other day up to 20.

5. Heel Raises This exercise may not be appropriate if you have severe osteoarthritis. Check with your doctor.Stand with your feet shoulder width apart. You may want to hold on to a surface, such as a kitchen counter, to maintain your balance. Slowly raise your heels off the ground, as high as you can without pain.		Repeat 10 times each foot. Once you can easily do 10 repetitions, add 2 repetitions every other day up to 20.