reater load and this can be painful.Strengthening will also increase endurance. When I suffer knee pain midway through a busy day, I do two simple exercises: (1) Straight-leg raises from a sitting position; (2) while sitting with my leg straight out, I tighten my leg muscles for a slow five count, then flex and repeat. See Appendix.Knee pain doesn’t have to keep a person from climbing stairs, or shopping with friends. Preliminary data suggested that when 30 people with osteoarthritis of the knee, a common cause of pain, followed an at-home strength training program, they averaged a 37% reduction in pain and an 82% increase in strength of the affected leg. Strengthening the muscles around the knee may also ease pain resulting from other causes (www.healthy ideas.com). With the help of this web site I developed an at-home strength-training program for myself. I do 12 repetitions of each exercise, and do both legs when appropriate. I do this workout three times a week. What I use: 10 pound dumbbellsbench or step about 8 inches highadjustable ankle weights (15 pounds)sturdy chair1.Squat. Holding the dumbbells, I lower myself as if I was sitting in a chair, and then I stand back up. I don’t let my knees come past my toes.2.Step-up. Holding the dumbbells, I place my right foot on the step, then step up with my left. Next, I step down with my right and then my left.3.Knee extension. While sitting on a chair and wearing ankle weights, I slowly extend my right leg until it is straight, then slowly lower it again.4.Knee flexion. While holding the chair and wearing ankle weights, I bend my fright knee and bring the heel toward my buttocks. Then I slowly lower my leg.I also found some appropriate stretching exercises that will help with my knee pain. I focus on good stretches for the hamstrings, quadriceps, and calf muscles. I have included these stretching techniques in the Appendix.Hopefully, with these stretches and ...
