Hi guys, during the past week, I got quite a number of patients coming in w knee pain which I suspect was OA-related.
Osteoarthritis (OA) is a form of CHRONIC joint disease, where the joint becomes degenerative due to the constant wear & tear of the joint surface, more commonly on the hip & knee.
Although, those over 40 years old 👨are at higher risk of getting OA there are also those who get it way BEFORE 40 👦!
This group of patients include:
1️⃣Those who have a heavy bodyweight or a drastic increase in their weight within short period of time. Research has found that obesity & overweight are associated w OA. Just imagine how much your poor knee has to withstand carrying your heavy weight!
2️⃣Athletes whose sports generally involves a lot of impact 💥 on the knee or hip (i.e. hiking 🏃, basketball 🏀or any crazy jumping sports!⛷️). If you never took care of your joint, that's it! 👋👋.
3️⃣When one had previous knee injury (I.e. meniscal injury) BUT never get to rehab the weakened knee. This weakness will gradually alter the biomechanics of the knee, then causing the grinding of the joint’s inner structure (i.e. cartilage) speeding up the process of OA.
Now that you understand the potential cause of OA, I hope you can already figure out that PHYSICAL ACTIVITY focused on strengthening of the lower limb & PROPER DIET to reduce the weight are really the KEY 🔑 to treating OA! Well, it might NOT help you to “smoothen” your joint, but imagine having stronger legs that’s able to support your bodyweight, you'll have less chance of worsening the wear & tear!
So guys.. If I were to challenge you 👉 Lose weight, exercise more!🏃Would you?💪
People often come to me w OA shared their fear of doing exercise coz it might make the knee "worse". Well, you’re partly right, but what’s worse? To gain more weight, lose fitness & then YOUR KNEE SUFFER 👎 - OR - just DO THE RIGHT EXERCISE (there are so many PAIN-LESS options out there - swimming, cycling, discuss w your therapist!) & then your KNEE will thank you in the upcoming years👍!
Leave me a comment to let me know what you think ok. Don’t forget to tag your friends or family too to share the knowledge!😉
Mucho café ☕️ a esta hora para aguantar el sueñito 💤
Esperando mi ✈️ con destino a...adivinen!
Feliz viernes a todos!
Mi #outfit tan cómodo para viajar es de @adonai_importaciones
1 42 minutes ago
I am not sure if i should post this. But I woke up this morning, feeling so good about myself that I wanted to show myself that I looked as good as I felt. And this picture came out of that. Yes I am naked. Yes I am posing. Yes I am still feeling good about how this looks. #bodypositivity
Happy Friday everyone! 💃🏼 So I finally worked up the courage to post my first workout video I filmed a few days ago. (Sorry to the 8% who voted no on my story 👋🏼) and thank you to everyone who’s encouraged me to do this. I’m fully aware my form isn’t perfect (something I’m currently improving and working on) and I obviously forgot to remove my awful choice of footwear for squatting, but these are just a few of my favourite leg day exercises for those glutes 🍑: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Squats:
I did 5 sets working my way up to 80kg starting from 10-12 reps and ending with 8-10 with higher weights
*note: I don’t do these much due to my scoliosis ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Hip thrusts:
My FAVE glute building exercise - courtesy of @bretcontreras1. I did 6 sets (usually 15-20 reps with lower weight and 10-12 with higher weight) - I can go pretty heavy on these so started with 70kg and worked my way up to 180kg as shown in the vid - my PB is currently 210kg x 3 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Glute push backs (smith machine):
I did 4 sets working my way from 10kg to 50kg on the machine x 10 reps with as many pulses at the end
4️⃣ Cable kickbacks:
I did 4 sets of 12kg on the cable machine for each leg. 10-12 reps with pulses at the end
5️⃣ Glute pushdown (assisted pull up machine):
I did 4 sets of 10 reps (5 of each variation) at 64kg
Everyone who knows me personally knows that gym and fitness is a big part of my life and has been for around 4 years, so it just makes sense to post about it. I’ve also received a lot of messages in the past asking about my fitness routine so hey, this is a start and what better than my fave day - leg day! 🏋🏽♀️ Outfit: @gymshark@gymsharkwomen
Song: Te Bote (Remix)
It’s been fun experiencing what life as the crazy dog lady will be 🐶✨ Swipe for the greatest boomerang you ever did see 🦋
1 77 minutes ago
The beauty between these two is out off this planet 😍😍😍, on the left is the light skin caramel divine looking with all the right proportions and on the left is that chocolate sexy goddess-like form meets intense beauty with danger curves at every turn 🤦🏽♀️loorrrd, what’s your flavour tho, left or right. #squats#fitness#fitnessmotivation#flavour#lightskin#darkskin
Natalie looking good on both Conventional and Sumos, only a few weeks away from comp we are still undecided on what stance to use. What do you think she should pull?
Deadlift 80kg x5
Sumo Deadlift 80kg x5
Good morning ☀️
My Build a Booty Guide is releasing in the next hour!! Make sure if you want to use your student discount to email me your card and expiration date 💗.
I’m at Stefanies hen do but I’m working as much as I can to get back to everyone before 12!
If you have any issues just email me and I will get back to you!🍑 #buildabootyguide
What a difference a simple pose can make. Here’s to remind you, that not all you see on the gram is real and that everyone wants to show themselves in the best way possible, because it does enhance the features pretty well... 🤷🏻♀️ 1. Standing straight, with one foot placed just a little behind the other to help contract the glutes. (Most natural pose) 2. The same pose just to another extent: Feet wider apart, back arched to have a nice curve on the backside. (Not good for your back) 3. Feet coming closer together again, therefore hips moved to the camera. Upper body turned away from the camera to show a little more back and delts. Gives the illusion of a bigger lower body in general and a smaller upper body (most unnatural and complicated pose)... As you can see: the crazier the pose, the bigger the booty... but let me tell you, even though it looks easy, these poses are a workout on its own 😄 and definitely not healthy on your spine! It’s nice to do it here and there just for the glory of the booty, but don’t overdo it. Your back won’t thank you for it 🙊