KNEE OSTEOARTHRITIS AND THE SPINNING® PROGRAM

Osteoarthritis is a condition caused in part by gradual wear and tear on the joint, and occurs commonly in the knees and hips. The condition may be a leading cause of disability in adults, but it doesn’t have to limit you. For a fitness-training experience that will keep your knee joints stronger longer, go to a Spinning class!

For years, it was commonly believed that exercise might worsen the joint integrity and decrease function. However, a study conducted by cycling enthusiast Greg Marchetti, Ph.D., and rheumatologist Kelly Krohn, M.D., has brought to light the positive aspects of the Spinning program for those with osteoarthritis of the knee.

The study followed 41 volunteers with an average age of 57, all with confirmed osteoarthritis. Participants in the Spinning group took part at least twice a week in a class designed specifically for their condition, while the control group continued their regular fitness routines.
After the 12-week evaluation, participants in the Spinning group had greater improvements in walking performance, experienced less pain when walking and had less symptom-related disability than the control group.

Spinning is a non-impact exercise that delivers a great cardiovascular workout while strengthening the leg muscles that help to stabilize the knee joint. Stick to the following guidelines for a safe and effective ride.

Movements:
To keep weight off the knees and reduce the risk of hyperextension of the knee joint, keep to these core movements: Seated Flats, Seated Climbs and limited Standing Flats for saddle relief. Avoid Jumps, Jumps on a Hill, Sprints and other advanced movements.

Remember that the goal of riding for those with osteoarthritis of the knee is to improve function and mobility of the joint while improving cardiovascular fitness through aerobic training.


Cadence:
To decrease the physical forces of the flywheel and to protect joint integrity, the following cadence ranges should be observed: 80–100 rpm on flats and 70–80 rpm on hills.

Resistance:
Light to moderate resistance will allow for a smooth pedal stroke while avoiding undue stress to the knee.

Intensity:
Moderate-intensity exercise provides a good aerobic training program for health and well being. To achieve aerobic training, you should stay at 65–80% of your maximum heart rate.

Starving off the compulsion

I try to keep it 100 with those in my classes and share my struggles with food, and body image.  In a way, it’s cathartic to write about it to an “anonymous” audience (though I’ve definitely connected with a few of you on a more personal level—thanks you internet!) but also, I am hoping that in sharing there will be a solidarity amongst those with similar struggles, and the realization that one is not “alone”.  

I have come to realize that day times are easy—I  have a very structured routine, and I go about it easily and with lots of good control. At night, though, when I’m at home and left to my own devices (I live alone), that’s when the real struggle begins.  Yes, I know that to prevent crazy binge eating, or even obsessions about food, one should eliminate food from their home. But, it’s not like I am going to keep NO food in my house. But even then, it’s a struggle at night to fight whatever urges might exist to not just go and binge on even the “healthy” foods sitting around.  It’s not easy.   

There’s this obsessional component to it (that thinking about the food in the house) followed by a need to act upon the obsession and eat (there’s that pesky compulsion). Yes, it’s easy for anyone to say “just don’t eat then!” but if you’re someone who struggles in their relationship with food, you will know it’s not an easy cycle to break, and it’s not so easily handled by oneself, and alone at night.   

For those of you who have been successful in doing so, perhaps you might share with the rest of us some tips that help you stave off the compulsions?

Keepin' it real...

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