Do It Yourself, Exercise!
One problem with joint aches is that we just don't use them the way they were intended. Our knees and shoulders seem to be two joints that typically lack in the motion department. However, thanks to Dr. Tadych we can all participate in some home exercised to both aid in eliminating and preventing discomfort. The exercises below are intended for therapeutic use to help regain motion of the joint, and should be done as directed by Dr. Tadych- typically 2-3 times per day, 3 sets of 10.
As we age our bodies start to break down from wear and tear, unhealthy habits, and lack of exercise. Staying active as we age is crucial to your health. As noted by the CDC (https://www.cdc.gov/nccdphp/sgr/olderad.htm) Exercise...
As we age our bodies start to break down from wear and tear, unhealthy habits, and lack of exercise. Staying active as we age is crucial to your health. As noted by the CDC (https://www.cdc.gov/nccdphp/sgr/olderad.htm) Exercise...
- Reduces the risk of coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
- Can help reduce blood pressure in some people with hypertension.
- Helps people with chronic, disabling conditions improve their stamina and muscle strength.
- Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
- Helps maintain healthy bones, muscles, and joints.
- Helps control joint swelling and pain associated with arthritis.
Dr. Tadych may have recommended that you begin a 12-minute exercise program. The buttons below will link you to an external website that has simplified the Royal Canadian Air Force (RCAF) exercise plan. 5XB is for men and XBX is for women. It is imperative to read the "How to Begin" section so that you start in the proper chart and fully understand how the exercises are to be performed.
Lower Extremity Joint Preservation Exercises
Deep Knee Squat
Lower Extremity Joint Preservation Exercise
The process of going from a standing position, to a squatting position, and back to standing. Allowing the knee to get maximum motion, essentially preserving your ability to function, and cartilage within the joint.
**This exercise is to help maintain and preserve joint cartilage, not for muscle strengthening. This exercise is to be done as shown.**
You can also do this exercise with assistance. Two chairs, or other sturdy objects can be used to help balance yourself, and make it easier to stand up from the squatting position.
Dr. Tadych, recommends doing three sets of ten, every third day. In the beginning you may only be able to do a few squats, but don't be discouraged. Start where you can- to where you may feel some pain/discomfort, and take it one click up. Give yourself two days to recover, and then try again, gradually work up to the three sets of ten. If when you start on day two, and notice more pain, or that it is still uncomfortable- you probably over did it and should give yourself more time to recoup. The end goal is to be able to do three sets of ten every third day, this will help to get the most movement and to preserve the joints.
Lower Extremity Joint Preservation Exercise
The process of going from a standing position, to a squatting position, and back to standing. Allowing the knee to get maximum motion, essentially preserving your ability to function, and cartilage within the joint.
**This exercise is to help maintain and preserve joint cartilage, not for muscle strengthening. This exercise is to be done as shown.**
You can also do this exercise with assistance. Two chairs, or other sturdy objects can be used to help balance yourself, and make it easier to stand up from the squatting position.
Dr. Tadych, recommends doing three sets of ten, every third day. In the beginning you may only be able to do a few squats, but don't be discouraged. Start where you can- to where you may feel some pain/discomfort, and take it one click up. Give yourself two days to recover, and then try again, gradually work up to the three sets of ten. If when you start on day two, and notice more pain, or that it is still uncomfortable- you probably over did it and should give yourself more time to recoup. The end goal is to be able to do three sets of ten every third day, this will help to get the most movement and to preserve the joints.
