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5 Exercises That Will Make Your Knee Pain Go Away

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Filed Under (Fitness, General) by Rick Kaselj

Last weekend, the family and I headed up to the local ski mountain and enjoyed an amazing day of skiing.

Reminder of yesterday

It was awesome to be on top enjoying the beautiful view of snowed landscape.

A common pain that people suffer from skiing is knee pain. So today, I will be sharing some exercises that can help you manage your knee discomfort.

Enjoy!

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In today’s video, I wanted to go through a few knee pain exercises and stretches.

Knee Pain Exercises and Stretches

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Knee Extensors With Band

Use a resistance band, either a loop band or a handled one. Place it around the arch of your foot. In a seated position, straighten the leg and then flex the knee up.

1-knee-extensors-with-bands

Knee Extensors With Band

We are working on strengthening the muscles around the knee and also stretching the hamstrings as well with the legs in straight position if the hamstrings are tight.

Perform 1 set of 10 reps in smooth controlled movement with a good stop at the end position for about 1 second with the intensity in the muscles around the knee.

#2- Toe Pulls With Band

Use a resistance band, either a loop band or a handled one. Place it around the arch of your foot. In a seated position, keep your knees straight and pull the band towards your body.

2-toe-pulls-with-band

Toe Pulls With Band

We are working on stretching the calves muscles and working on ankle mobility/movement. If you are tight in the calves or the hamstrings, you will feel the stretch there.  This could either be an ankle mobility exercise or flexibility exercise.

Perform 1 set of 5 reps in a smooth controlled movement with a good hold at the end position, roughly about 2 seconds with the intensity felt either at the ankles or as a stretch in the calves or hamstrings.

#3- Quadriceps Stretch With Band

Lie on your stomach. Loop the band around left ankle and bring the heel towards the seat.  You can increase or decrease the intensity with the tubing.

3-quadriceps-stretch-with-band

Quadriceps Stretch With Band

We are working on flexibility in the quadriceps to lessen the stress or pull in the knees, which helps relieve knee pain.

Perform 1 set starting off with 2 reps in a smooth controlled movement holding the end position for 20 seconds with an intensity of light stretch in the quads.

#4- Seated Leg Lifts

Sit on the floor with legs straight and toes straight up.  Lift the leg up in a slow controlled movement holding it up for 1 second and then go back down to starting position.

4-seated-leg-lifts

Seated Leg Lifts

Here we are focusing on strengthening the quadriceps that also carries off into the hip.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the end position for about 1 second with the intensity felt in the quads and hip area.

#5- Single Leg Squat

In a standing position, place one hand up against the wall. Stand with one leg and bend through the knee by bringing the bent knee forward, bringing hips back and upper body forward and then go back into starting position.

5-single-leg-squat

Single Leg Squat

We are working on strengthening around the knee and hip.

Perform 1 set of 5-10 reps in a smooth controlled movement with a good stop at the end position with the intensity feeling the muscles around the knee and hip are working.

Those are great knee pain exercises and stretches that will help you overcome knee pain. Give those 5 exercises a go!

If you want to get rid of your knee discomfort once and for all, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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#1 Reason Why You Eat When You’re Not Actually Hungry

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Filed Under (General) by Rick Kaselj

Not sure if you’ve already checked out the latest post up on the Exercises For Injuries Fan Page.

FB Vid - No Equipment Core Exercises

If you haven’t, you should check it out. I have been sharing quick videos on the Facebook fan page that might interest you. The latest one is about core and ab training.

Today, I will share the 2nd part of the interview I had with Charmaine Ironside as we discussed the reason why we eat when we weren’t truly hungry. If you missed the 1st part of the interview that I shared yesterday, you can check it here

Enjoy!

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Interview with Charmaine Ironside: #1 Reason Why You Eat When You’re Not Actually Hungry

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • The relationship between body image and dieting behavior
  • Why is body dissatisfaction a serious problem
  • #1 Reason Why You Eat When You’re Not Actually Hungry
  • 3 Tricks To Overcome Body Image Problems

I hope you enjoyed the interview.

If you missed the 1st part of the interview, you can check it here.

If you would like more information about Charmaine Ironside, you can check out CharmaineIronside.com .

If you want to discover the nature’s secret remedies for healing and fat burning, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

If you know someone who would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care!

Rick Kaselj, MS

Here’s a list of interviews that might interest you:

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3 Tips To Cultivate A Positive Body Image

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Filed Under (General) by Rick Kaselj

Hey, I hope you are having a great Saturday.

The family and I headed up to the local ski area to do some skiing.

Karlene and Rick

While we were on the chairlift, I realized that the last time I skied was 15 years ago. Just like riding a bike, I was able to get the hang of it pretty quick. I did okay on my 1st try, better on the 2nd and back on the swing of things on the 3rd run. 

It was a lot of fun to be skiing again. I am thankful that I was able to take care of myself well over the last 15 years to allow myself to get back to skiing.

Today, I will share an interview I had with Charmaine Ironside as we talked about body image.

Enjoy!

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Interview with Charmaine Ironside: 3 Tips To Cultivate A Positive Body Image

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • Who is Charmaine Ironside
  • 2 Reasons Why People Struggle With Beauty And Body Image
  • The most common body image issues
  • The difference between healthy and unhealthy body image
  • The biggest cause of negative body image
  • Why is positive body image important
  • 3 Tips To Cultivate A Positive Body Image

I hope you enjoyed the interview.

If you would like more information about Charmaine Ironside, you can check out CharmaineIronside.com .

If you want to know what foods will help you restore your natural vitality and get slim and stay slim, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

If you know someone who would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care!

Rick Kaselj, MS

Here’s a list of interviews that might interest you:

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4 Home Exercises to Get Your Glutes Fired Up

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Filed Under (Fitness, General) by Rick Kaselj

One thing that I try to do after my kids head off to school is to go for a morning walk.

It is easy to enjoy morning walks in summertime but I am starting to enjoy walking in the morning during winter as well.

great-morning-walk

I hope you make sure that you spend some time outside every day no matter what season it is.

Today, I have some exercises that you can do as you head back inside the house after your morning walks to help fire up your glutes.

Enjoy!

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In today’s video, I wanted to go through a few great glute exercises that you can do at home.

Great Glute Exercises

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Single-Leg Glute Bridge

Lie flat on the floor with your knees bent. Feet must be about hip-width apart, place hands to the side then relax the upper body and tighten your abdominal area. Straighten out the left leg and push through your right heel and lift your hips up and back down then switch to the other side.

1-single-leg-glute-bridge

Single-Leg Glute Bridge

In this exercise, we are targeting the glutes. If you want to intensify the exercise, focus on pushing through the heel, as opposed to the ball or the middle part of the foot.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#2- Hip Thrust

Lie flat on the floor with your knees bent. Feet must be about hip-width apart, place the hands to the side while the toes are pointing straight ahead.

Grab some dumbbell or plates for resistance. Put the dumbbells on your hips. Thrust the hips up to the point where your knees, hips and shoulders are in a good straight line, go back down then repeat.

2-hip-thrust

Hip Thrust

Focus on pushing through the heel in order to target the glutes and not mainly the hamstrings. There is no way that you are going to be able to do the exercise without activating the hamstrings at all, but we do not want it to be mainly a hamstring exercise, but a glute exercise.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#3- Donkey Kicks

In a 4-point position, the head, shoulders and hips must be in a good alignment then tighten the abdominal area. Keep the right knee bent, drive it straight up trying to bring the heel towards the ceiling then back down.

3-donkey-kicks

Donkey Kicks

In this exercise, we are targeting the glutes, especially on one side.

Perform 1 set of 5 reps on each side in a smooth controlled movement with a good contraction at the end, especially in the glutes with an intensity of feeling the muscles work in the glute area.

#4- Single Leg Deadlifts

Grab some dumbbell. You got resistance out front to help counterbalance. Stand in an upright position, bring one leg back to a point where the head, shoulders, hips and legs are in straight line and stand on the right foot. Then, go back to standing position.

4-single-leg-deadlifts

Single Leg Deadlifts

When stabilizing the leg, bend the knee slightly then return back to the starting position by contracting the glutes.

Perform 1 set of 5 reps on each side then progress to in a smooth controlled movement with a really good contraction back up to the starting position with an intensity of feeling the muscles in the glutes and the stabilizing knee and also the foot trying to balance things out in the foot.

Those are the four great glute exercises that you can do at home that will target your glutes to help overcome hip pain and  knee pain. Give those a try!

If you want to improve the activation, endurance and strength in your Gluteus Maximus, then check out the Best Gluteus Maximus Exercises program here:

best gluteus maximus exercises

Take care!

Rick Kaselj, MS

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5 Steps to Help Get Rid of Knee Pain From Arthritis

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Filed Under (Fitness, General) by Rick Kaselj

I wanted to send you another photo of this little Christmas paper snowflake from my youngest son just before we brought them down. 

kids-christmas-art

Today, I will share some tips and tricks on how to overcome knee pain due to arthritis. 

Enjoy!

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In today’s video, I wanted to go through five steps that you can do at home for knee pain arthritis relief.

Knee Pain from Arthritis

CLICK HERE to watch the YouTube video.

I got Alix to demonstrate the exercises.

#1- Ice The Knees

Get a bag of ice or some frozen vegetables, put them into a towel and place them up against your knees for 5-10 minutes, then see how it feels. The inflammation and numbing will decrease so there will be less pain. You can ice the knees a number of times throughout the day after walking or exercising.

#2- Decrease the stress on your knees

One stressful activity that we do in our knees is standing. So, look to see if you are standing unnecessarily. If you can move from standing to sitting, you will decrease the stress and pressure on your knees which will lessen your knee pain and allow your knee joints to recover.

Look at how you sit. If you are sitting with your feet underneath your seat and with knees bent, you are still stressing the knees which can lead to more knee pain. So, straighten the legs when sitting to lessen the stress on the knees.

#3- Work On Range Of Motion of Knee

Do what you can to maintain and improve the range of motion in the knees.

In an upright sitting position, bring the knee up and then hold the knee towards you. Bring the leg down and then straighten it out.

3-working-on-range-of-motion-of-knee

Working On Range Of Motion of Knee

If it is too much for you to grab the front of the knee, grab your leg from the underneath and pull the knee towards you. This puts less stress on the knee.

modified-working-on-range-of-motion-of-knee-a

Modified: Working On Range Of Motion of Knee

Perform 1 set of 5 reps in a smooth controlled movement. We are improving the movement within that knee joint.

#4-Strengthening Exercises

A. Isolation Strengthening

In an upright sitting position, grab the resistance tubing, either circular or flat tubing then place it around your foot. Flex your knees towards your chest. Straighten out the leg and then bring it back to flexion.

4-a-isolated-strengthening-of-knee

Isolation Strengthening

We are working on strengthening all the muscles around the knee to decrease the stress and pain in the knees.

Perform 1 set of 5-10 reps in a smooth controlled movement with a good stop at the end position for 1-2 seconds. If it is easy for you to do 10-20 repetitions, increase the intensity of the tubing. So, you can either grab more of the tubing or you can jump up to a harder type of tubing which has more resistance.

B. Whole Body Strengthening

In standing position, feet are both hip-width apart, bring your hands out front for counterbalancing, then squat down at a point you can that is pain free and then come back up. Key thing to remember is you are not squatting forward. You will squat and bring that seat back like you are reaching for a chair to sit.

4-b-whole-body-strengthening

Whole Body Strengthening

With that tweak, we are working the muscles around the knee, the glutes and the seat. Strong glutes and seat muscles decrease the stress on the knees.

#5- Joint Complex 4000

I recommend taking a supplement to decrease your joint pain. This has been a common question that my clients have asked so I formulated a product called Joint Complex 4000 which is an all-natural joint health supplement that will help reduce the aches, pains, and stiffness.

joint-complex-4000

So, there you go! Give those 5 Steps To Knee Pain Arthritis Relief a try and let me know how it goes.

Take care!

Rick Kaselj, MS

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6 Tips To Cope with the Stress of Injury

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Filed Under (General) by Rick Kaselj

Hey, I forgot to thank everyone about this…

for-salvation-army-families

Last November, I had my famous Black Friday Sale and a great number of you supported it. The support I got exceeded my expectations as you were all able to raise over $1,000. The money raised was put towards the toys that we gave to the local families in need. Thus, I wanted to express my sincere gratitude for the immeasurable amount of support. You guys were able to help numerous of families in Kelowna.

And yes, the two kids in the photo are my very cute and mischievous sons. You can see Caleb on the left and Cole on the right.

Today, I will share the second part of the interview I had with Nisan Trotter as he shared some tips and tricks on how to cope up with the stress of injury. If you missed the 1st part of the interview, you can check it here.

Enjoy! 

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Interview with Nisan Trotter: 6 Tips To Cope with the Stress of Injury

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • 3 ways to overcome fear after injury
  • The best approach to beat perfectionism and fear of failure
  • 6 Tips To Cope with the Stress of Injury
  • The role of motivation in injury rehabilitation
  • How to use your injury as motivation to return stronger than ever

I hope you enjoyed the interview.

If you missed the 1st part of the interview, you can check it here.

If you would like more information about Nisan Trotter, you can visit him at NisanTrotter.com .

If you want to discover the nature’s secret remedies for healing and fat burning, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

If you know someone who would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care!

Rick Kaselj, MS

Here’s a list of interviews that might interest you:

.

#1 Reason Why Positive Mindset Help Overcome An Injury Faster

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Filed Under (General) by Rick Kaselj

Hey, I hope you have some great stuff planned this weekend.

Today, I got two things to share to you. First, I’ve been putting up some quick videos on my Facebook Fan Page. The latest one was the 4 Exercises To Do From Your Office Chair.

fb-4-exercises-to-do-from-your-office-chair

You can check it out HERE!

I’ll also share an interview I had with Nisan Trotter as we talked about mindset and injury.

Enjoy!

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Interview with Nisan Trotter: #1 Reason Why Positive Mindset Help Overcome An Injury Faster

CLICK HERE to watch the YouTube video interview.

In the interview above, you will discover:

  • Who is Nisan Trotter
  • The difference between the “fixed” mindset and the “growth” mindset
  • How being injured affects mental health
  • #1 Reason Why Positive Mindset Help Overcome An Injury Faster
  • How to get your mindset right when injury sets you back

I hope you enjoyed the interview.

If you would like more information about Nisan Trotter, you can visit him at NisanTrotter.com .

If you want to discover the nature’s secret remedies for healing and fat burning, then check out the Best Foods That Rapidly Slim & Heal In 7 Days program here:

Best Foods That Rapidly Slim & Heal In 7 Days

If you know someone who would be great to interview, please do email.

Or if you have an injury story or something that would benefit health and fitness professionals, please contact me.

Take care!

Rick Kaselj, MS

Here’s a list of interviews that might interest you:

.

4 Moves to Help Get Rid of Back Pain During Pregnancy

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Filed Under (General) by Rick Kaselj

Over here at the Kaselj household, we are slowly recovering from the holidays.

One really cool thing that my kids did during the holiday season was they created paper snowflakes. While my wife was out, my older son created two while my youngest son made nineteen of these…

paper-snowflake

They hung them on the windows of our living room.

When my wife came home, she loved them so much that we kept them up the whole holiday season as it really brought us more into the holiday spirit.

Today, I will share a few moves to relieve pregnancy back pain.

Enjoy!

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In today’s video, I wanted to go through some back pain relief exercises that you can do during pregnancy.

Back Pain Relief Exercises During Pregnancy

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Cat to Cow Exercise

Start in a 4-point position then drop the head, round out the mid back and the low back. Then, move to other direction, tilting the pelvis forward. Bring the head up, arch through the back and then rock the other way. Move from rounded to arched, just moving back and forth with this exercise.

1-cat-to-cow-exercisea

Cat to Cow Exercise

We are mainly trying to improve the mobility and the movement in the spine to relieve pain, specifically back pain.

Perform 1 set of 5 reps, 5 each way, so a total of 10 movements in a smooth controlled movement with a good stop at the top position and the bottom position for 1 second and with light intensity.

#2 – Half Moon

Stand tall and raise the hands over head. Arch to one side and then arch to the other side. We are working on the mobility in the spine again.

2-half-moon

Half-Moon Exercise

In the first exercise, we focused on flexion and extension through forward and back movement of the spine. With this one, we are working on side-to-side movement of the spine. We are just working on restoring normal movement in the spine.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop for 1 second and with light intensity.

#3 – Down Dog to Plank

Start in a downward dog position then move into a plank position. Perform the straight arm plank then bring the hips back and go back into the down dog position.

3-down-dog-to-plank

Down Dog to Plank

We are targeting the core muscles or the abdominal muscles to activate and strengthen them to help decrease the load on the low back and relieve back pain.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop at each of the bottom position and the top position, and with a light to moderate intensity.

#4 – Back Flatteners

Lie on your back. Hands on your side, knees bent and feet flat. Tighten the abdominal area and flatten out the low back area and then relax.

4-back-flatteners

Back Flatteners

We are mainly working on the mobility in the low-back and pelvis areas. We are also activating the core in abdominal areas, specifically rectus abdominis or six-pack.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop and with light to medium intensity, depending on your fitness level.

If you suffer from back pain during pregnancy, give those 4 exercises a go.

If you want to get rid of your back discomfort once and for all, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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