I wanted to send you another photo of this little Christmas paper snowflake from my youngest son just before we brought them down.
Today, I will share some tips and tricks on how to overcome knee pain due to arthritis.
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.
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
Perform 1 set of 5 reps in a smooth controlled movement. We are improving the movement within that knee joint.
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.
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.
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.
So, there you go! Give those 5 Steps To Knee Pain Arthritis Relief a try and let me know how it goes.
Rick Kaselj, MS