Boomers & Beyond October 2013 ebook

Page 11

Boomers & Beyond - Westchester October, 2013

PAGE 11

After working out, do some quad stretches. Stand straight and hold on to a wall or a sturdy structure to balance yourself. Bend your right knee behind you and hold your right foot with your right hand. Stretch the thigh muscles gently for about 10 seconds. Repeat with your left leg. Try lower-risk sports like swimming or cycling. This is especially important if you’ve had knee troubles. These are low-impact moves for the knee. A caveat: If you cycle, make sure the seat is adjusted to the proper height. A proper adjustment helps protect your knees. Consider losing weight. Being heavy puts an extra burden on your knees that could lead to arthritis.

, .UTRITIONAL 3UPPORT

Senior knee injury prevention As seniors, we encourage you to be active and energetic, whether it’s routinely walking, playing tennis or a round of golf with friends. Keep at it. However, keep in mind, if you ride a bike, dance, hike, or even climb stairs, you can be susceptible to knee problems. The knee is especially vulnerable to injury. Think about it: The knee works hard as a hinge and a shock absorber. It lets us walk, run, slide, climb, bend, lift, kick and assume all sorts of positions. Despite this versatile mobility and function, the knee is not designed to take too much impact, overuse or abuse. You have to respect your knees. They get you where you want to go and help you do what you want to do. As we get older, one of the things that happens is that the circular cartilage within the knee, called the meniscus, can tear. Sometimes these tears have to be removed surgically; sometimes they do not. For example, experts found that most people by the age of 50 already have some meniscus tears but without troublesome effects. Protect your knees and prevent injuries, while still staying active: Each week, do some strengthening exercises for your quadriceps (the large four-part muscle group on the front of the thigh). Building the muscles in this region of the body strengthens the area surrounding your knee. Leg extensions are a good exercise for most people. Listen to your body. Don’t overdo or overintensify your exercise routine or you could cause an overuse injury to your knees.

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