The age of 30 years , everyone will naturally suffer from the decline in hormones and muscle mass . The conditions generally can indirectly affect the reduced stabilization of the knee joint .
Interference problems experienced by vulnerable joints is almost everyone as we age . Both men and women have the same risk for experiencing it .
According to medical practitioners who are also health trainer coorporate dr . Phaidon Toruan Lumban , particularly the decline in hormone growth hormone ( growth hormone / GH ) will be disruption to the work function of the quadriceps muscles , back and calves .
" Because of the stabilization in the knee joint muscles . Reduced if muscle mass , reduced stabilization . When stabilization is reduced , the load on the knee joint to be very much , " said Phaidon in Anti Aging Lifestyle workshop , Sunday ( 27/11/2011 ) , in Jakarta .
Decline in growth hormone also affects the ability of the joints to recover ( recovery ) . The problem, Phaidon , whose duty is to regenerate insulin- like growth factors ( IGF 's ) - which is the result of stimulation of GH .
Phaidon said , aging is something that is common and everyone will face . But the problem is , most people do not know that the joints must be maintained and the joints can also aging . Damage to the joints , although rarely cause death , but the sufferer will experience interference freedom , health and fitness for life .
" The problem is more than just a sport joints . Due sport can actually overload the joints . If the sport is not in place and do not know how the rules of the game , will add even joint problems," he said .
So what to do ? The first time is to change the mind set . To have a healthy body , it must be willing to run a healthy life . Healthy life starting from common sense , after learning that healthy behavior and figure out the proper and correct information .
Phaidon added , appropriate and correct information about how a person's joints are able to train the muscles that support the joints .
" How can training with squats and hamstring muscles that maintained the same period when we were young . Thus preserved knee joint forces , " he explained .
The following are three (3 ) types of exercise is easy and simple to maintain and care for the knee joint in order to remain in good health :
1 . squat
Squat ( squat - stand ) is one type of strength training that honed muscles , especially in the thighs , hips and buttocks , hamstrings , as well as strengthening the bones .
Squat movement , according to Phaidon , is a type of exercise that involves most of the muscle in its execution , and growth hormone triggers the highest compared to other weight training . So it is recommended to do this exercise regularly if you want to add muscle mass body .
2 . leg curl
Curl Leg movements are isolation exercises for the hamstrings muscles ( hamstring ) . This exercise can be varied between the tummy or lying or standing by .
3 . calves raise
This is a movement to train the calf muscles . To do so , you simply stand with your feet hip-width apart . If you need a balance , use a chair or against the wall . Slowly tiptoe on the foot while maintaining the torso and legs remain straight . Hold and lower back . Do keep in repeated
natural supplements
In addition to the above three movements , Phaidon added to assist the formation of the cells of healthy joints can also be supported with supplements derived from the consumption of Omega 3 and vitamin C.
" If one must use supplements are recommended to consume natural supplement ( made by nature ) instead of synthetic ones , " he advised .
Until now , there has been no action to remedy or healing inflammation in the knee joint . Arthritis treatment is currently only intended to reduce pain , restore joint function and prevent or delay the occurrence of degenerative joint disease or osteoarthritis ( OA ).
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