Volume 4 - Issue 11
Welcome to the November 2004 issue of The Arthritis Chronicle. Please pass this along to your friends!
Table of Contents:
- Featured Articles from The Arthritis & Glucosamine Resource Center
- Riding a Bicycle and Arthritis
- Healthy Food in Fighting Arthritis
- Eight Day Arthritis Ecourse
Featured Content from The Arthritis & Glucosamine Resource Center
- Lifestyle and Supplements
We have talked about the bio-availability (absorption) of liquid supplements as opposed to pill or capsule form(s). For those who suffer from arthritis, this discussion centers on the use of liquid glucosamine.
- Maximizing Your Exercise
We have talked about getting maximum benefits from exercise. Our discussion centered around how "interval" exercising can enhance the joint and other health benefits you derive.
- Sitting Down?
I have said many times that exercise is extremely important for those who suffer from osteoarthritis. It is especially important for those that are less active or work in an environment that is sedentary.
Riding a Bicycle and Arthritis
By J.R. Rogers
By now, all of you should understand that exercise is an important ingredient to handling arthritis. And of course, some of you are much more active with your approach to
exercise including some who ride bicycles. Although this is not everyone's "cup of tea" many of you do ride.
Pain in the Knees
For those of you that do ride bikes, the most common complaint is that you sometimes experience pain in your knees or lower back. Let's talk about those issues with some focus on "how" you approach riding.
It's all in the Angle(s)
Riding a bike can be fun and it provides excellent exercise. From an exercise standpoint, for those who suffer from arthritis, it can be a big plus. Riding a bike may also cause "negative" effects. A lot of problems you may experience are based on how you "position yourself" on the bike.
Getting lined up and adjusting to ride
If you are experiencing pain in your lower back or knees, most likely it is because of something as simple as how you have positioned your seat. From a "sitting" position with the pedal pointing straight downward, your knee should be at a slight angle of about 25-30 degrees forward. That should give you the correct position of the bicycle seat in terms of how high you have set it.
Next, place the pedals at a level position. In other words, place the pedals about even with each other when viewed from the side. (I.e., the pedals are now pointed toward the front and rear wheels about midline. Then, take a yardstick and place it at the front of your knee and down toward the ball of your foot. Here, we are not looking to adjust the seat for height but rather its forward and back position.
If the yardstick is leveled at the front of your knee and down to the "ball" of your foot, it is about perfect. If it is not, then you need to move the seat forward or back until it does.
My personal feeling is that riding is great exercise for someone with arthritis. However, that does not mean you are out to win any races. You just want to get the benefit of this aerobic exercise and at the same time, avoid injuries.
Dealing with pain if you ride
As mentioned, pain is most likely to occur in your knees or lower back. You reduce the odds of that happening if you have positioned the seat correctly. However, if you do have pain developing in your knees (a common complaint among riders) than the issue is "rest." Normally, this type of pain goes away within 10-14 days. Again, this pain most likely occurred because of the positioning of the seat. If you are experiencing lower back pain, the positioning of the seat is likely the culprit.
To reduce discomfort, I recommend using a high-quality liquid glucosamine which contains all-natural anti-inflammatory ingredients. It also helps to use a warm pad or compress on the affected areas three to four times a day usually for about 15-20 minutes at a time.
This is a favorite exercise program for me and I think it is really helpful to those who suffer from arthritis. If you do not have other "risk factors" for riding, it is great fun too. Just make certain that you get your bike set up correctly; don't overdo it; and, deal with pain issues with the regimen suggested. What this means is that there may be times when you will have to give it up to get the rest your body needs.
Enjoy your ride. See you next time.
Arthritis Message Board
We invite you to participate in our Arthritis Message Board Community. You can learn about arthritis, ask questions, get feedback, make friends, and build a support network of fellow arthritis sufferers. Visit the Arthritis Message Boards today!
Healthy Foods in Fighting Arthritis
Oven-Barbequed Pork Chops
- 8 1-inch loin pork chops
- Salt and pepper to taste
- 1 cup sugar
- 8 1/4-inch slices lemon
- 8 1/4 slices onion
- 1/2 cup packed brown sugar
- 1 8-ounce can tomato sauce
Preheat oven to 325 degrees.
Brown pork chops on both sides in skillet. Arrange in baking dish. Sprinkle with salt and pepper; top with onion and lemon slices.
Pour mixture of brown sugar and tomato sauce over pork chops.
Bake, covered at 325 degrees for 1 hour, basting occasionally; remove cover.
Bake for 15 minutes.
Oven-Barbequed Pork Chops
Calories 225; Fat 8 g; Cholesterol 71 mg; Fiber 1 g; Sodium 233 mg
Herb Complements for Pork: Coriander, cumin, garlic, savory or thyme.
Find this and other recipes at The Arthritis Foundation
8 Tips to Control Arthritic Pain
These past months in The Arthritis Chronicle, I've talked about my Eight Day Arthritis Ecourse that I had written. I had originally intended to give this informational course away free for only one issue, but due to the tremendous response and good word of mouth this course has brought, I have decided to give it away at no charge.
This Arthritis Course is packed with quality information on what you should know before you talk to your doctor, the arthritis diagnosis, treatment options, treatment side effects, glucosamine, tips on proper diets and exercise, weight management, alternative options, and an easy to understand explanation of what exactly arthritis is, how it occurs, and the effect on cartilage including a discussion of chondrocytes, collagen, proteoglycans, glycosaminoglycans, and synovial fluid.
If you are committed to taking the right steps towards effectively easing arthritis pain and knowing all your options, then this course will be extremely helpful to you.
The course is spread out over an eight day period and a new part of the course is sent each day right to your email inbox.
To begin your Eight-Day Arthritis Ecourse right away, fill in your first name and email in the form below and click "Begin Course!"
Once you begin your course above, you will receive one article each day delivered right to your email inbox. The daily topics are:
To receive my information-packed arthritis ecourse for FREE, simply fill in the above form and click on begin course. Your first message will come in about five minutes.
- The Arthritis Diagnosis
- Osteoarthritis Explained
- Exercise, Diet, and Weight
- Cox-II Inhibitors and NSAIDs
- So What is Glucosamine?
- How to Evaluate Glucosamine Products
- Alternative Arthritis Methods
- Your New Arthritis Plan
|Syn-flex® contains pharmaceutical quality Glucosamine, Chondroitin, Bromelain, Boswellin, Yucca, Omega 3 and Omega 6, Manganese, and Vitamins A, C, and E in a high quality formula designed for helping Arthritic type pain. Learn more about Syn-flex® here!
See You Next Month
This concludes the November Issue of The Arthritis Chronicle. Look for the next issue in your inbox on December 1st, 2004!
Please forward to any friends you know who have arthritis and would be interested.
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Have a great November from the Arthritis Chronicle
See you next month!
As readers of this Chronicle are aware, prudent exercise benefits those who suffer from arthritis. Most of the exercise recommendations made here are low impact in nature and designed to assist those who suffer from arthritis. Nonetheless, we always recommend that you consult with your physician before engaging in any type of exercise program.