Your hamstring tendons start on your pelvis and insert behind and below your knee. In almost every person, these tendons tighten with time. Stretching your hamstring tendons is one of the best exercises you can do for your knee and back. One study found "individuals with and without osteoarthritis of the knee are able to demonstrate immediate beneficial adaptations to a stretching intervention."
Reference
I recommend do a set of 3 hamstrings stretches, 3 times PER DAY. Stretching multiple times per day is better than stretching only once a day or not at all. You may be surprised with your improved flexibility if you are consistent about stretching. See the video below for a simple stretch that can done anywhere. I call it the "Hammy Stretch".
Start by placing your leg on a step, or low table. Keep your back straight and your toes pointed toward the ceiling. Then, simply hinge forward at your waist. You will likely feel the stretch in the back of your thigh, knee and calf.
Consistency is the key to improvement. Try this simple exercise and it will help your overall knee health and improve your ability to straightening your knee. Hamstring stretching is like sunscreen, it is best to start early and continue to stretch throughout your life.
As always, check with your own doctor before beginning any exercise program.
Next time, we reveal the simple yet highly effective way to strengthen all of the muscle of your legs.
AM
TotalTendon
Showing posts with label lose weight. Show all posts
Showing posts with label lose weight. Show all posts
Sunday, April 27, 2014
Tuesday, May 08, 2012
Lose 5 pounds, your knees will feel as if you lost 25 pounds.
The forces supporting your knees are complex but the math is simple. About 4-6 times your body weight is transmitted through your knee joint when you simply walk. Think about that fact for a second. If you weigh 200 pounds, your knee experiences 1000 pounds of force while strolling down the street.
Importantly, being overweight is a "clear risk factor" for knee osteoarthritis. For women, being overweight increases this risk 4 times higher. For men, the risk increases 5 fold in patients who are overweight. Dropping as little as 10 pounds may be enough to significantly lower this risk.
There are no simple solutions to weight loss. One suggestion I give my patients is to try the "One Less, One More" plan. Try it for a week. One less beer, one less glass of wine, one less bagel, one less serving of ice cream. One more time taking the stairs, one more trip to the gym, one more walk around the block.
For more information about knee osteoarthritis and being overweight with references for the data outlined about, click here.
Allan Mishra, MD
Send thoughts/ideas about how to lose weight to: @bloodcure
The forces supporting your knees are complex but the math is simple. About 4-6 times your body weight is transmitted through your knee joint when you simply walk. Think about that fact for a second. If you weigh 200 pounds, your knee experiences 1000 pounds of force while strolling down the street.
Importantly, being overweight is a "clear risk factor" for knee osteoarthritis. For women, being overweight increases this risk 4 times higher. For men, the risk increases 5 fold in patients who are overweight. Dropping as little as 10 pounds may be enough to significantly lower this risk.
There are no simple solutions to weight loss. One suggestion I give my patients is to try the "One Less, One More" plan. Try it for a week. One less beer, one less glass of wine, one less bagel, one less serving of ice cream. One more time taking the stairs, one more trip to the gym, one more walk around the block.
For more information about knee osteoarthritis and being overweight with references for the data outlined about, click here.
Allan Mishra, MD
Send thoughts/ideas about how to lose weight to: @bloodcure
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