Email it     Talk about it     Print it

Strengthen Muscles to Ease Painful Joints

Q and A with Trainer Chris Powell

Sweet Connection Members Michelle in Glendale and Sandy in Surprise need to find ways to exercise that won't put stress on their injured joints.

Sandy:
“What about those of us with arthritis in our joints who can't do the exercises that involve the squats and things like that? Is there something that can be done for cottage cheese thighs?"

Michelle:
“My problem is that I have to loss 40 pounds because of a bad knee. I go and have shots put into the knee every 6 to 8 months. I have lost 15 pounds so far. I need to know what I can do for exercise to help me tighten and get me started on losing the rest of my weight. Also, is there is a place in Surprise or Sun City that I could do Thi Chi? Please help me.”

Dear Michelle and Sandy,
Joint injuries and arthritis can be extremely discouraging and frustrating…I understand!  Knee, hip, and ankle joint problems can have a big impact on weight loss, especially because they control our ability to squat and lunge (two very important exercises for weight loss).  These lower body exercises are so effective because they move the largest muscles in our body – the quadriceps (front of the leg), glutes (butt) and hamstrings (back of the leg)…

But don’t give up quite yet! There are still some great exercises out there that we can still do to get a great workout and move these big muscles. In fact, these exercises may play an instrumental role in alleviating the symptoms and pain you are experiencing! Most Americans develop knee problems from overdeveloped and strengthened quad (thigh) muscles, and underdeveloped glute and hamstring muscles. In order to take the stress off of the knees, by focusing on glute and hamstring exercises, we can balance the muscles and in many cases, significantly reduce the stress and pain in the knees – permanently!

When dealing with joint injuries, it is EXTREMELY important to focus on the stabilizing muscles that surround the joint. The best way to strengthen these muscles is by challenging your stability – forcing your leg to balance in a specific position. You will notice that as you perform these exercises, the foot that is touching the ground will constantly shift from side-to-side. If I say “don’t let your foot move”…you can't. It is out of your control. Your brain has to work double-time to fire signals to your stabilizing muscles surrounding your joints to hold you upright and prevent you from falling.  This is how we strengthen the joint!

Here’s a great exercise to challenge your stability and strengthen those joints:

Single Leg Balance & Dip

1. Begin Balancing on one leg, shifting your weight back to your heel.  Raise the other leg out in front of you, toe pointed upward
2. Holding the other leg in the air, slowly dip one or two inches and press back upward
3. Next, extend the front leg out to the side, still keeping it off of the ground and dip one to two inches
4. Repeat 4 times

Note: Challenge yourself! Try not to let the raised foot ever touch the ground during the motion

Balance & Reach

1. Begin balancing on one leg.; Raise the other leg, bending at the knee
2. Reach forward with your arms, and simultaneously extend the raised leg outward behind you
3. Slowly bring the arms and leg back toward your body
4. Repeat 4 times, then switch sides and repeat 4 times

Cardio

For Cardio, we need to focus on low-impact exercises.  There are several great choices: Cycling, Rowing, Elliptical, etc.  My absolute favorite is Cycling, because it utilizes the glutes, quads, and hamstrings, but with minimal impact on the joints. Best of all, most exercise cycles or spin cycles have resistance that you can add to increase the intensity of the exercise.

Here’s a quick tip for cycling: To minimize pressure on the knees, point your toes as you cycle and focus on ‘pulling’ the pedals, not ‘pushing’ them. This will activate your glute and hamstring muscles for maximum stimulation and strengthen those weaker muscles!!

A great leg exercise for those with knee problems is the Glute Bridge. 

1. Begin laying face-up, with knees bent and feet flat on the ground, shoulder width apart.
2. Squeeze your glutes (butt) and gently roll your hips underneath you (like scooping your hips under you)
3. Keep your glutes contracted as you raise your hips upward toward the sky
4. Stop at the top of the motion (when you cannot raise your hips further), and then slowly lower your hips back to the ground.

To increase the intensity and difficulty, try putting your feet up on a raised surface (like a couch or chair).

To increase the intensity even further, from the raised surface, allow your heels to extend a bit further from the body to maximize stimulation in the hamstrings.

Keep in mind, these exercise questions address the ‘Development’ and ‘Cardio’ part of the TRIAXIOM pyramid. They are important and a very necessary part of strengthening your body and developing shape to the muscles, but the weight loss begins with proper nutrition.

Good luck and let me know how you're doing.
~ Chris

Don’t forget, you can get in shape in the cool comfort of home with Chris' Home workout

Learn more about Chris

The information presented and the opinions expressed are those of the content provider. KTVK-TV and KASW-TV do not endorse the accuracy or reliability of any advice, opinion, statement, or other information by the content provider. You acknowledge that any reliance upon any such opinion, advice, statement, or information shall be at your sole risk.