Leg Power Predicts Brain Power

Save your brain by strengthening your legs.

Here are a few bullet points from a recently published study by Claire Steves et al from Kings College in London about leg power and brain function.  

1.  Leg power is correlated with cognition over a 10 year period

2.  Leg power also correlated with total gray matter in the brain.

3.  Fasting blood glucose and diabetes status were other variables associated with cognition.

So, if you want to maintain your brain function over time, stop eating donuts and get your legs in shape.

One simple program is to walk more often and more vigorously.

The other is considering starting the PowerKnee Program.  This is a simple program that activates your primary leg muscles, stretches your hamstrings and uses an exercise bike to strengthen all of your lower extremity muscles.  I have been recommending it to strengthen knees but now the data is clear.  Strengthen your knees and you will also strengthen your brain.

The QuadCrunch helps to activate the quadriceps muscle.   (From the PowerKnee Program)



The results of Steves' study are important because they were conducted in twins over more than a decade.  This means that it is more likely that improved leg power results in better cognition because they controlled for genetics in addition to a variety of other factors.

AM
Total Tendon

PowerKnee Program

DareToBeVital.com  Knee pain is a very common problem.  There are many potential remedies but one that is often ignored is diet and exercise.  This led me to develop the PowerKnee Program.  It is a simple set of exercises that may help improve the pain associated with a variety of knee problems including arthritis.  The exercises help address quadriceps strength, hamstring flexibility and overall lower extremity fitness.    This program can be found at PowerKnee.com.  Pass on the link to your friends and colleagues.

POWERKNEE PROGRAM (See Videos below)
1.  QuadCrunch (TM):  Perform a set of 3 hold for 5 seconds, 3 times per day
2.  Hamstring Stretch:   Perform a set of 3, hold for 5 seconds, 3 times per day
3.  Exercise Bike:          Ride for 30 minutes, 3 times per week, Record calories

Also, maintain or work toward your ideal body weight.  Losing even a small amount of weight may improve your knee pain and function.

Get going today on the #PowerKnee Program.  Pass on the link to your friends and colleagues.

Text "KneePain" to 22828 for a FREE newsletter to help with Knee Pain








DareToBeVital.com

DO NOT BEGIN ANY EXERCISE PROGRAM WITHOUT FIRST CHECKING WITH YOUR DOCTOR.
THIS WEBSITE IS FOR INFORMATION PURPOSES ONLY.  CONSULT WITH HEALTHCARE PROFESSIONALS TO DETERMINE IF IT IS RIGHT FOR YOU.

AM
TotalTendon

PowerKnee Hamstring Stretch Video

Hamstring stretching is crucial for your knee and overall leg function.  Too often this simple exercise is ignored or done only occasionally.  In order to improve flexibility and function of your knee, hamstring stretching should be done multiple times per day.

The video below is a simple one minute instructional video about how to perform the PowerKnee Hamstring Stretch.  It is demonstrated at a track but this stretch can be done by simply placing your foot and leg on a chair, step or other support.  



Check out the video  for details about how to perform the PowerKnee Hamstring Stretch,  As always, please consult your personal physician prior to beginning any exercise protocol.

AM
TotalTendon

Best Initial Knee Exercise: The QuadCrunch (TM) (Knee OA Part 2)

There are dozens of knee exercises you can do to strengthen the muscles around your joint.  One crucial muscle to strengthen is the quadriceps or "Quad".  Too often, however, this muscle simply does not cooperate.  We need a simple way to get started.  We need an exercise than can be done anywhere, anytime without any equipment.  Now, we have one, the QuadCrunch (TM).  

The QuadCrunch (TM) helps initiate and reinforce the contraction of the most important component of the Quad---the Vastus Medialis Obliquus or VMO for short.  

QuadCrunch (TM) Video

Simply, straighten out your leg and place your fingers over the inside portion of your thigh just above your knee.  This is where the VMO lives.   With your leg fully straight and your heel on the ground, push your leg toward the ground and try to contract the muscle.  If you are successful, you will see your kneecap move.  The reason to put your fingers on your muscle is to help your brain know it is contracting the muscle.  This helps reinforce the contraction.  

I recommending doing a set of 5 contractions, holding each contraction for 5 seconds, 5 times per day.  

This elementary exercise is often ignored but serves as the foundation for more advanced strengthening programs.  It can be helpful for people who want to strengthening their legs for any reason.  It may also be useful for patients with knee arthritis, patellofemoral pain, knee tendonitis and even meniscus tears.  (Always check with your doctor before beginning any exercise program)

Good luck and get started today.  Remember, this exercise can be done in shorts, pants and almost anywhere.  Simply place your fingers on your quad muscle and straightening your knee with your heel on the ground.  It is best if your are sitting on the edge of a chair.  

It is best to record how many sets per day you do.  That will help you be compliant with the exercise.  We will discuss exercise compliance more in a later post.  

Post any questions, comments or suggestions below.

AM

TotalTendon

Losing Weight Helps Knee Arthritis Pain

Knee arthritis has no cure, but one treatment consistently decreases pain---Weight Loss.  It is not simple but it is effective.

What stops patients with knee arthritis from losing weight?
1.  No clear, simple program that produces weight loss and improves function.
2.  Lack of will power
3.  No consistency

Here are a few simple tips:
1.  Eat one less bite of everything. (The one-less diet)
2.  Drink less soda and alcohol
3.  Exercise

But you say, I can't exercise because my knees hurt.  I cannot count the number of times I have heard that one.  Instead of complaining.......
1.  Try stretching to start
2.  Try water aerobics
3.  Try an exercise bike (30 minutes 3x/week)

Hamstring Stretch


Set a goal of losing 3 pounds to start.  You knees may feel like you lost up to 15 pounds because of the joint forces that occur especially when you go up and down stairs.

Always check with your own doctor prior to initiating any program.

Send me any tips on weight loss and arthritis:  @bloodcure on twitter.

AM
TotalTendon


Published articles supporting weight loss for arthritis
http://www.ncbi.nlm.nih.gov/pubmed/23484617
http://www.ncbi.nlm.nih.gov/pubmed/22401872