American Medical Association Family Medical Guide - American Medical Association [15]
Leg lift/Leg extension
Leg lifts help tone the upper leg muscles. Sitting with your back straight, your knees bent, and both feet flat on the floor, lift one leg off the floor and extend it in front of you, making sure to pull in your abdominal muscles and center your weight over both hips. Bring the leg slowly back to the starting position. Repeat with the other leg. Work up to 10 to 15 repetitions with each leg.
Biceps curl
Sitting with your back straight and feet flat on the floor, hold two small hand weights (begin with 1-pound weights) with your arms bent, the weights up and in toward your shoulders (left). Slowly bring the weights down to the sides of your thighs (right) and then slowly bring them back up to your shoulders. When you can repeat the exercise 12 times, increase the weights by 1 pound.
Pump-up
Sit with your back straight and feet flat on the floor, holding the ends of two weights together at chest level, keeping your shoulders down and your elbows out (left). Lower the weights slowly to waist level, keeping the ends of the weights together (right). Raise the weights slowly to chest level again. When you can repeat the exercise 12 times, increase the weights by 1 pound.
Osteoarthritis
Osteoarthritis, also called degenerative joint disease, is the most common type of arthritis, affecting more than 20 million Americans, mostly those over age 45. This form of arthritis is characterized by the breakdown of cartilage, the connective tissue that lines the inside surfaces of joints and that cushions the bones that meet in the joint. When the cartilage wears down, the bones in the joint rub together, causing pain and stiffness.
If you have osteoarthritis, you can still be active and enjoy good health. Learn as much as you can about the disorder and learn how to manage it so you have a sense of control. Your doctor will recommend the best treatment strategies for your condition, including medication, possibly. Your doctor will also recommend modifying lifestyle factors such as regular exercise, sufficient rest, and maintaining a healthy weight.
How Your Joints Work
Your joints are designed to permit free movement between or among two or more bones and to absorb shock when you move. A joint is made up of the following components:
• Cartilage The connective tissue that lines the joint.
• Joint capsule A saclike membrane that holds the bones and other joint parts together.
• Synovium A second, thinner membrane inside the joint capsule.
• Synovial fluid A liquid that lubricates the joint.
• Ligaments Cordlike tissues that connect one bone to another.
• Tendons Fibrous cords that connect muscle to bone.
• Muscles Bundles of cells that contract to produce movement when stimulated by nerves.
How Osteoarthritis Affects Your Joints
Osteoarthritis occurs most often in the joints of the hands, knees, hips, or spine, but it can occur in any joint. The knees, the body’s major weight-bearing joints, and the hips are very common sites of osteoarthritis. Osteoarthritis in the knees or hips can limit movement, making everyday tasks difficult. Hip-joint arthritis can produce pain in the groin, inner thighs, buttocks, or knees. Osteoarthritis in the spine can cause weakness or numbness in the arms and legs. Osteoarthritis in the fingers is one form of the disorder that seems to run in families, affecting more women than men, especially after menopause. Small bony knobs appear on the end and middle joints of the fingers, which can become gnarled, sore, and stiff.
A healthy joint
Inside a healthy joint, bones are encased in smooth cartilage. The bones and cartilage lie inside a protective joint capsule lined with a membrane (the