<p></p><figure><div class="img-wrapper"><img style="width:100%" src="https://img.particlenews.com/image.php?type=thumbnail_580x000&amp;url=0JkOGg_0Zd8E3mA00" alt="https://img.particlenews.com/image.php?url=0JkOGg_0Zd8E3mA00" data-credit="Getty Images" width="1080" height="810" ><div style="font-size:12px;line-height:1.2;margin-top:10px"><span style="color:#656565;margin-right:5px"></span><span style="color:#9B9B9B">Getty Images</span></div></div></figure><p>Exercise is medicine, but have you ever wondered how much exercise is needed to heal the body?</p><p><a href="https://pubmed.ncbi.nlm.nih.gov/33053273/" rel="noopener noreferrer" style="color:#4A90E2">Studies</a> show exercise is a powerful tool for treating knee pain and delaying or preventing future surgery. As a physical therapist, I have witnessed these benefits firsthand. Patients destined for the knife are able to delay and sometimes permanently postpone surgery through exercise.</p><nbtemplate data-id="AdPlaceholder" data-content="JTdCJTdE"></nbtemplate><p>In each case, I work with the patient to develop a comprehensive, long-term exercise plan to build the body’s resilience. In each case, I have to determine what type and how much exercise is needed.</p><p>A recent study looked at how little exercise can be used to ward off surgery.</p><h3>The QUADX-1&nbsp;trial</h3><p>The <a href="https://www.medrxiv.org/content/10.1101/2021.04.07.21254965v2.full.pdf" rel="noopener noreferrer" style="color:#4A90E2">QUADX-1 trial</a> assessed whether home-based exercise therapy could prevent future knee surgery.</p><p>This is <a href="https://pubmed.ncbi.nlm.nih.gov/29723634/" rel="noopener noreferrer" style="color:#4A90E2">not the first trial</a> attempting to prevent knee surgery through exercise. It is, however, the first to assess how much exercise is needed to prevent surgery.</p><p>The QUADX-1 trial divided participants into three groups. Each participant was deemed eligible for a knee replacement by an orthopedic surgeon due to knee osteoarthritis, had confirmed osteoarthritis on x-rays, reported an average knee pain of 3/10 over the past week, and was at least 45 years old.</p><nbtemplate data-id="AdPlaceholder" data-content="JTdCJTdE"></nbtemplate><p>All three groups were assigned 12 weeks of exercise but with differing numbers of sessions each week — 2, 4, or 6 sessions. Here is where it gets interesting.</p><p>They all performed a single exercise — the knee extension.</p><p>Why only one exercise? <a href="https://pubmed.ncbi.nlm.nih.gov/28401666/" rel="noopener noreferrer" style="color:#4A90E2">Poor adherence</a> to home-based exercise programs is their greatest undoing. If you hand someone a sheet full of exercises, the chances they won’t complete the exercises is substantial. A single exercise, however, is easy to remember and knock out, even on a busy day.</p><h3>The magic of the knee extensor&nbsp;exercise</h3><p>No one used the knee extension machine like the one in the image above. Instead, all participants sat on a chair with an exercise band wrapped around the ankle and fixed the other end of the band behind a door to serve as an anchor. Much simpler and cheaper.</p><nbtemplate data-id="AdPlaceholder" data-content="JTdCJTdE"></nbtemplate><p>The participants were not able to grab a yellow band (the lightest resistance) and quickly crank out three sets of ten. The exercise needed to be challenging.</p><p>The participants were instructed to find the right amount of tension — influenced by band color and the length of the band relative to the chair and wall positions — that caused failure at 12 reps. They then completed three sets of twelve reps with each rep lasting eight seconds — three seconds for extending the leg, one second pause at the top, four seconds for lowering the leg.</p><p>That’s it.</p><h3>Did it&nbsp;work?</h3><p>Yes.</p><p>Quadriceps strength increased in all three groups, but that’s not the most interesting finding.</p><nbtemplate data-id="AdPlaceholder" data-content="JTdCJTdE"></nbtemplate><p>There was no difference between the three groups. Doing a single exercise only twice a week led to the same improvements in knee strength and greater improvements in knee pain and functional outcome questionnaires compared to four and six times a week.</p><h3>Does this mean I barely need to exercise?</h3><p>No.</p><p>The study is not looking at muscle mass, cardiovascular health, bone mineral density, or any other health benefit <a href="https://pubmed.ncbi.nlm.nih.gov/22777332/" rel="noopener noreferrer" style="color:#4A90E2">exercise provides</a>. You can’t do one exercise twice a week to get in shape. A single exercise can, however, provide some benefits.</p><p><a href="https://medium.com/beingwell/what-is-pain-even-clinicians-struggle-to-answer-the-question-ee60f2cec4dd" rel="noopener noreferrer" style="color:#4A90E2">Pain is complex</a> and relies heavily on psychological and social influences. This trial minimized the burden of exercise but still encouraged challenging exercise directly targeted to a painful area.</p><nbtemplate data-id="AdPlaceholder" data-content="JTdCJTdE"></nbtemplate><p>By performing a challenging exercise directed at the knee, the participants were shown their knee was not fragile. They built confidence in their ability to use their knee.</p><p>Knee osteoarthritis often causes people to become inactive, leading to muscle wasting and deconditioning. A single challenging exercise can improve strength — through the <a href="https://pubmed.ncbi.nlm.nih.gov/21382178/" rel="noopener noreferrer" style="color:#4A90E2">nervous system</a>, not building muscle. Challenging exercise can also <a href="https://pubmed.ncbi.nlm.nih.gov/23141188/" rel="noopener noreferrer" style="color:#4A90E2">reduce pain</a> through hormonal and neural mechanisms.</p><h3>This study challenged my&nbsp;biases</h3><p>I am a huge proponent of exercise. As a physical therapist, exercise and education about pain and lifestyle habits are the foundation of my treatment.&nbsp;</p><p>If you had shown me the plan for the trial without the results, I would have been pessimistic about the outcomes. Having seen the benefits and reflecting on the results, I understand how a single exercise can help.</p><nbtemplate data-id="AdPlaceholder" data-content="JTdCJTdE"></nbtemplate><p>There is no best way to exercise. At the end of the day, it's about empowering people and facilitating movement. Adherence to an exercise plan is the first step.</p><p>This study does not mean all knee osteoarthritis can be prevented or reversed with two exercise sets a week. It does, however, show a single exercise can be a powerful first step towards achieving health and wellness.</p><p></p><p></p><figure><nbtemplate data-id="FollowCard" data-content="JTdCJTIybWVkaWFJZCUyMiUzQTU2MTI1OCUyQyUyMCUyMnRleHQlMjIlM0ElMjAlMjJGb2xsb3clMjBtZSUyMHRvJTIwc2VlJTIwbW9yZSUyMGFydGljbGVzJTIwbGlrZSUyMHRoaXMuJTIyJTdE">&nbsp;</nbtemplate></figure><p></p>

Columbus, OH

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Total Apex Sports & Entertainment

Have you ever considered which zodiac signs are the biggest cheaters out of all of them? While astrology can provide insights into personality traits and behaviors, it isn’t a truly defined science. It can only speculate on the zodiac signs that may be responsible for possible infidelity.

3 Zodiac Signs Who Are the Biggest Cheaters

All zodiac signs have negative sides, but there are certain weaknesses that people generally find unattractive. This ranking on the least attractive zodiac signs is not entirely about beauty and physique but is mainly based on personality traits and character. No matter how charming, successful, or intelligent a person is, some of their personality traits can make them undesirable within a split second.

3 Zodiac Signs Who Are The Least Attractive

Some zodiac signs are just more compatible than others. Zodiac signs are considered to be compatible after looking at their qualities, planetary rulership, and astrological aspects. There are other factors, too, depending on you and your beliefs.

The 2 Most Powerful Zodiac Signs

Texas State

Flour, Eggs and Yeast

We all scream for ice cream is an old school saying, little did we know today it is because some ice cream is being voluntarily recalled for potential metal contamination. This type of news is never good, but it comes at a time where the temperatures are starting to get high enough for people of all ages to seek out some relief.

Popular Ice Cream Has Been Recalled Due To Metal Contamination Issues

California State

Golden Gate Media

In a disturbing discovery that has shocked local authorities and wildlife officials alike, a dead bear was found with all four of its paws cleanly severed and stolen. The California Department of Fish and Wildlife Law Enforcement Division has launched a thorough investigation into the grisly incident, aiming to apprehend those responsible for the heinous act of animal mutilation.

Dead Bear Found with Paws Severed, California Authorities Search for Heartless, Vile Poacher

There is a subtle art to being flirty. Whether bold or demure, outgoing or outright sexy, everyone has their own technique to rally the attention of a desired partner. This exciting social and sexual behavior is a natural part of who we are as human beings. Who are the Flirtiest zodiac signs, and is there a method to their courting style that makes their flirtatious ways more favorable than other zodiac signs? You might be surprised!

Best Flirters? Here are the 6 Flirtiest Zodiac Signs

Honesty is a virtue that some people lack. Some zodiac signs often lie to their loved ones to avoid disclosing some details or getting punished after making mistakes. Some individuals feel good when they lie. Yet, lying can make someone lose other people’s trust easily. Besides, it can put your life or someone else’s at risk.

5 Zodiac Signs Who Detect Great Liars

Kansas City, MO

Cats of Kansas City

While it's just an old superstition that cats will steal your breath, you'll gasp when you see how cute these cats are. All are available from local, Kansas City shelters. Just click on the link to each cat to get in touch with their respective shelter.

Six amazing cats that will take your breath away

Chicago Star Media

(Family Features) Stroke can happen to anyone – it happens to more than 800,000 people every year in the United States. Knowing the signs of stroke and how to prevent it can help protect you or your loved ones from disabilities caused by stroke.

Knowing the Signs of Stroke

Parris Island, SC

Explore Beaufort SC

Marine Corps privates Jamil Winston Jr. and JuliMarie Winston are married Marines. The husband and wife have proved that the couple that trains together can stay together. Both graduated on May 17th from boot camp at Marine Corps Recruit Depot Parris Island, just in time for their first wedding anniversary coming up in June.

Married Marines graduate from Parris Island together

Lori Lamothe

I can be skeptical about recipes that pare down ingredients too much but these 3-ingredient peanut butter cookies are moist, chewy and flavorful. They're also inexpensive and easy to bake, not to mention gluten free. If you're looking for a fun activity to do with your kids on a rainy day, this recipe is perfect.

Easy and Delicious 3-Ingredient Peanut Butter Cookies

Missouri State

CJ Coombs

I first encountered a rat one evening in a Target parking lot. When my daughter told me it was a rat, I went straight to the car and she went to get a photo of it since she's never seen one before. I assure you it wasn't little.

Rat infestations in Missouri: it can be a growing concern

Morristown, NJ

Morristown Minute

MORRISTOWN, NJ - The Social Security Administration (SSA) has announced a significant policy change that will standardize the treatment of rental subsidies for Supplemental Security Income (SSI) applicants and recipients across the nation. Starting September 30, 2024, a uniform rule concerning "business arrangements" for rent payments will be applied, expanding a previously limited exception to all states.

SSI Rental Subsidy Expansion Nationwide by September 2024

There are some zodiac signs that you can just imagine will treat you like royalty. That regal touch just comes naturally for them, probably because those signs come from royalty themselves. Understanding the art of generosity, warmth, and kindness can be hard for some but not for these signs. Let’s get into the four graceful zodiac signs that will spoil you with the royal treatment.

4 Zodiac Signs Who Treat You Like Royalty

Massachusetts State

Scituate, MA

Dianna Carney

The Scituate Animal Shelter of Massachusetts recently introduced Chewbacca, nicknamed Chewy, who they describe as a funny fella who loves everyone. “This adorable mutt is built like an oversized Shih Tzu and weighs 25 lbs. Since he was found as a stray and never claimed, we don't know much about his past.” Chewy has a personality as unique as his looks. "He is overly friendly with all, dogs included. He can come on a bit strong but in the kindest way. He wants everyone to be his friend!" states the Scituate Animal Shelter of Massachusetts, who is currently caring for Chewy until he finds his forever home.

Meet Chewbacca: The "Funny Fella" Looking For Love

Denver, CO

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David Heitz

Several young people spoke Monday during the public comment period of the Denver City Council. One young woman, Olivia Ewudziacquah, lamented that not enough is being done to help the migrants.

Migrants selling cotton candy with babies on their backs, homelessness, speeding among teen concerns

Just like there are zodiac signs with tendencies of being abusive, there are also likely-to-be-abused zodiac signs. The latter is mainly made up of zodiac signs that are likely to be vulnerable. Going by their calm nature and love for peace, people tend to take advantage of them. When such signs get into relationships with abusive partners, they most likely end up as victims. Such signs are also likely to get bullied or abused in social settings.

3 Zodiac Signs Likely to be Abused

Cooking With Maryann

It's been years since I went to a Red Lobster, but I never could get enough of those delicious cheddar biscuits. They were something I looked forward to every time I went to the restaurant. Now that multiple locations are closing, I want to show you how easy these are to make at home! Here's what you'll need:

Red Lobster Cheddar Biscuits- Copycat

Bed bugs are parasitic insects that feed on blood typically at night. They get that blood from humans or animals. You might not see any during the day because of their being nocturnal. They can hide well like in a small crack or inside the seam of a mattress. An adult bed bug can range from 3/16 to 1/4 inch long. It's pretty repulsive.

There are laws particular to bed bugs in 23 states: Missouri law addresses inhabitable conditions

Migrants and their advocates hosted a press conference Friday at an undisclosed homeless encampment and railed against conditions in Denver. Migrants Willy Bastidas and a woman named Mandy shared stories of shelter conditions. They said migrants are being kicked out after three days with nowhere to go.

Migrants defend homeless encampment in Denver ahead of sweep

Zachary Walston

Exercise is medicine, but have you ever wondered how much exercise is needed to heal the body?. Studies show exercise is a powerful tool for treating knee pain and delaying or preventing future surgery. As a physical therapist, I have witnessed these benefits firsthand. Patients destined for the knife are able to delay and sometimes permanently postpone surgery through exercise.

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