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Strength training
Ongoing knee pain
Minimum requirements for a fitness program
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"Strength training, also called resistance or weight training, is beneficial for every woman (and man), no matter what her age or fitness level. Weight training generally leads to a smaller, tighter physique. More important, weight training is an almost magical way to achieve many of
your health goals.
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"Recent research has shown that weight training can be good for the cardiovascular system,
can improve or prevent osteoporosis, can reduce the chance of developing diabetes and can elevate mood. It also appears to improve balance, reducing the risk of bone-breaking falls."
Dr. Lisa Callahan "The Fitness Factor" (Lyons Press, $24.95)
What causes ongoing knee pain?
Knee pain is often age-related. If you are over 40 and have knee pain, the most likely reason is wear and tear on your joints, which is early osteoarthritis -- also known as degenerative arthritis. In younger people, knee pain is more commonly caused by trauma or bursitis, usually related to sports or some physical activity.
Osteoarthritis -- This is the most common cause of knee pain, affecting more than 16 million Americans. Osteoarthritis is the gradual and painful deterioration of the cartilage in your joints. That cartilage provides a pad between your bones. When it thins, your bones rub against the lining of your joints, which is full of nerves sensitive to pain. Osteoarthritis is more common in people over 40. However, it can strike anyone and often develops earlier in former athletes who suffered knee injuries during their youth. Its early symptoms are pain and stiffness in the morning or after strenuous activity. The morning stiffness usually resolves in less than an hour.
Rheumatoid Arthritis -- This form of arthritis is an inflammatory disease, triggered by the immune system, and affects about 2.5 million Americans. Rheumatoid arthritis damages the cartilage and joint lining. The damaged tissue releases enzymes that eat into the cartilage, soft tissues, and even bone. No one knows what causes the immune system to begin attacking the body's joints. The problem tends to strike between the ages of 20 and 45, is more common in women, and usually affects many different joints in the body-- not just the knees. Early symptoms are fatigue, flu-like aching, joint pain, and morning stiffness that lasts longer than an hour.
Pseudogout -- This occurs when the body forms calcium crystals that are deposited in joints, typically in the knees and wrists. It usually strikes later in life. It can cause quick, severe pain but can produce long-term pain in about half the people it affects, appearing much like
osteoarthritis. Early symptoms are red and swollen joints -- painful to touch -- and sometimes fever in bad attacks. Treatment usually consists of anti-inflammatory drugs or injections of steroids directly into the joint.
Bursitis -- Bursitis of the knee occurs when the bursa -- a fluid-filled sac that serves as a cushion between a bone and soft tissue, such as a tendon--becomes inflamed. It can be caused by extensive kneeling, infection, or an injury to the knee and usually lasts a few weeks. Early symptoms are pain and swelling just below the inside of the knee. Treatment includes stretching and anti-inflammatory drugs, either pills or injection of steroids. Rarely, surgery is needed.
Tendonitis -- The tendon that connects the hamstrings in the back of the thigh to the knee can become inflamed and cause pain in the knee area. Treatment includes rest, anti-inflammatory drugs, and physical therapy for stretching and strengthening. Tendonitis requires a doctor's care because rupture of the inflamed tendon can occur.
Sports Injuries -- There are three common sports-related causes of knee pain: Runner's Knee, ligament injuries, and torn cartilage. Runner's Knee is caused by inflammation of the tendons, which develops when you run, ski, or bicycle too much or incorrectly. Symptoms are pain, and sometimes swelling, at the front of the knee. Ligaments are tough bands of tissue connecting bones in your joints that can be stretched or torn when your knee is twisted or hit. Symptoms are immediate and severe pain. Don't attempt to walk on the leg until you've seen a doctor. The two pads of cartilage in your knee can be torn if you forcefully twist your knee while, for example, lunging for a tennis ball. Symptoms can include pain, swelling, locking of the knee, or
clicking of the knee.
Minimum requirements for a fitness program:
- Cardiovascular exercise: Three days of aerobic fitness training for a minimum of 20 minutes at a target heart rate of 60% to 85% (preferably working out 4-6 times a week).
- Resistance training: Two days a week, eight to 12 exercises covering major muscles of the upper and lower body. One, preferable two sets of each exercise. Monday - Thursday or Tuesday - Friday better than MW or TTh (less time off between workouts).
- Flexibility: Stretch major muscle groups four times a week, hold each stretch at least 30 seconds. Move slowly through the movement - don't bounce.
Suggestions for starting an exercise program:
