Скачать или смотреть Is Cartilage Growth Similar to Muscle Growth?

Cartilage growth is similar to Muscle growth, in the sense that increasing load and stimulation of the joint may help with cartilage growth stimulation, similar to how we exercise to increase our muscle size and strength

⭐️ If you'd like to learn more about How To Grow Cartilage, check out this video 👇
   • How To Grow Cartilage and Reduce Joint Pai...  

⭐️ More from Office Athlete 👉    • Surprisingly FAST Way to FIX Plantar Fasci...  

☕️Tip a Coffee 👉 https://buymeacoffee.com/officeathlete

1. Introduction
a. If you suffer from cartilage related joint pain from osteoarthritis in your knees or hips this video is for you
b. Osteoarthritis is the leading cause of disability in older adults and can lead to cartilage loss causing pain, stiffness, swelling, and loss of normal joint function
c. The good news is we can perform exercises to help stimulate cartilage growth and alleviate these symptoms, but these exercises need to be done a certain way
d. In this video we’ll cover the exercises you can do to stimulate cartilage growth and the right way to perform these exercises
2. How does exercise increase cartilage?
a. When exercising, the joint movements cause increased joint fluid supply which stimulates cartilage growth within the joint space activating something called chondrocytes to create more cartilage
b. Similar to the concept of increasing muscle strength and size by weight lifting or increasing bone density in your skeleton by exercising
3. What Does the Research Say?
a. The best exercises to perform, according to the American College of Rheumatology, are Walking, Tai Chi, Stationary Bicycling, and Aquatic Exercise
b. In another study, it was found that 60 minutes/Day of Exercise Training 3 Day/Week for 24 Weeks improved blood levels of properties causing cartilage growth and decreased blood levels of properties causing cartilage degeneration
c. Another study of 88 men compared resistance training and aerobic exercise and found aerobic exercise to be more beneficial for enhancing blood levels of cartilage growth properties
4. How To Implement What We’ve Learned
a. First start with low impact training such as cycling, row machine, Eliptical, or aquatic Training
i. Aim for 15-20 minutes per day for 3 Days/Week
1. Monitor any increased sharp pains or swelling with activity, if any of this occurs, decrease exercise parameters until swelling subsides and sharp pain diminishes
ii. Over a span of months, as joint pain and function appear to improve, adding more weight bearing type exercise such as walking on even surfaces, light jogging, or light resistance training can be beneficial to continue cartilage growth progression under the same parameters
5. Exercises to avoid
a. Running on uneven surfaces
b. Very heavy weight lifting
c. Plyometric or agility based training

Studies:
https://pmc.ncbi.nlm.nih.gov/articles...
https://pubmed.ncbi.nlm.nih.gov/22917...
https://pubmed.ncbi.nlm.nih.gov/29251...
https://journals.plos.org/plosone/art...
https://pubmed.ncbi.nlm.nih.gov/31908...

SUBSCRIBE For More Videos: https://www.youtube.com/channel/UCL4N...

DISCLAIMER: The information contained in this video is for educational and informational purposes only. This video is not intended to be a substitute for professional Medical advice, diagnosis or treatment. Please consult a Medical Professional for personalized Medical advice if needed.