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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 on 16-01-2017

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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4 Home Exercises to Get Your Glutes Fired Up

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Filed Under (Fitness, General) by Rick Kaselj on 11-01-2017

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 on 09-01-2017

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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2 Knee Damaging Workouts For Women And Tricks To Fix Them

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Filed Under (Fitness, General) by Rick Kaselj on 02-01-2017

Hey, I hope you had an amazing holiday season.

I had a wonderful and meaningful holiday season as I spent a lot of time with my family and friends.

happy-new-year

Returning back from the holidays, I’ll share some knee exercises that are good and bad for women. 

Enjoy!

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I’ll go through the Best and Worst Knee Exercises for Women.

Best and Worst Knee Pain Exercises

CLICK HERE to watch the YouTube video.

2 Worst Knee Exercises for Women

#1 – Deep Squat

Stand with feet hip-width apart, toes pointed out and shin as vertical as possible. Lower yourself into a squat as deep as you can. Bring the hips back up first before the knees. Do not let your knees past the toes. Keep your torso as straight as you can.

deep-squat
Deep Squat

Performing deep squats can irritate your knee pain as the patella or kneecap gets pressed against the knee joint. In time, we want to be doing deep squats because there are a lot of benefits from them but right now we want to minimize or eliminate them as they are going to make things worse when it relates to knee pain.

#2 – Hindu Squats

Most magazines and the internet stuff often recommend Squat exercise to women. However, a lot of women oftentimes do squats incorrectly and that leads to more knee pain.

common-mistakes-in-squatting

Common Mistakes in Squatting  

  • Most women tend to put more weight on the balls of the feet while they squat. They let their knees past the toes and bend their trunk too forward.
  • Some women also keep their upper body way too straight. This leads to their knees moving forward.

A squat needs to be a combination movement with hips and knees – not all knees then hips.  When it comes to the movement, it is important that you start with your hips back and then quickly bend the knees.

correct-squat-position

Correct Squat Position

Best Alternative Knee Exercise for Women

#1 – Leg Raises

Stand up at an angle against the wall. Extend your arms to support your weight during the exercise. Lift one leg back as far as you can. Go back to start position. Do the same movements using the other leg. You may also do this on the floor lying on your stomach.

leg-raises

Leg Raises

Perform 1 set of 5-10 reps on each side in a smooth controlled movement with a good stop at the end position for 1-2 seconds.

We want the glutes and hamstring do the majority of the work with little to no movement in the low back. Focus on bringing the leg and the heel straight back to start position. Keep your hips and pelvis from rotating or twisting. We are working on stability on the leg you’re standing on and the supporting hip.

Give these amazing tips and exercises a go and you’ll cure your knee pain in no time.

If you want to learn how to reduce knee pain and prevent injuries with specific exercises, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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BEST Facebook Posts of 2016

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Filed Under (Fitness, General) by Rick Kaselj on 29-12-2016

This 2016, a big thing that I really focused on is the Exercises For Injuries Facebook Fan Page. If you are not a fan yet, make sure to “like” the page HERE.

Now, I wanted to share with you the best Facebook posts for 2016. Scroll down below and check out the top 10 posts.

misc115-facebookpost-2016

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Best Facebook Posts of Exercises For Injuries for 2016

#10 – The aim of the study was to construct an integrated rehabilitation exercise program to prevent chronic pain and improve motor ability in cases of ankle injury and re-injury.

best-facebook-posts-10

#9 –  The aim of this study was to compare the effect of home-based and supervised center-based selective rehabilitation in patients with Grade 1 to 3 posterior tibial tendon dysfunction (PTTD).

best-facebook-posts-9

#8 – The aim was to examine whether texting on a mobile phone is a risk factor for musculoskeletal disorders in the neck and upper extremities in a population of young adults.

best-facebook-posts-8

#7 – To systematically review the effects of exercise training and the type of exercise training on changes in bone mineral density (BMD) in Korean postmenopausal women.

best-facebook-posts-7

#6 – Learn to tone your upper and lower body with these great exercises and improve your body function and performance as well as prevent injury.

best-facebook-posts-6

#5 – This study performed to investigate the effect of elastic band exercise program on the posture of subjects with rounded shoulder and forward head posture.

best-facebook-posts-5

#4 – [TIGHT HAMSTRINGS?]  Give these a go!  Here are few exercises to help you with your tight hamstrings.

best-facebook-posts-4

#3 – Here are four different exercises that target your hip flexors in order to decrease the pain in them, loosen them up, and stretch them out. Check this!

best-facebook-posts-3

#2 – [TIGHT HAMSTRINGS?]  Let me show you what to do….

best-facebook-posts-2

#1 – [SQUAT]  Do you squat?  If you do, give these a go!  Here are 4 exercises to help you squat better.

best-facebook-posts-1

Rick Kaselj, MS

P.S. – If you enjoyed the posts above, you may also enjoy these:

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BEST Articles of 2016

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Filed Under (Fitness, General) by Rick Kaselj on 27-12-2016

Wow, it is almost 2017!

Where did 2016 go?

It is the time of the year to look back at the year that was.

Today, let’s take look at the best articles on EFI for 2016.

misc115-article-2016

Enjoy!

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Best Articles on Exercises For Injuries for 2016

#10 – #1 Yoga Pose to Banish Shoulder Pain

#9 – #1 Rounded Shoulders Stretch

#8 – #1 Stretch for Forward Head Carriage

#7 – Correct Your Forward Head Posture With This Easy Exercise

#6 – 2 Ways To Check Hip Flexors Tightness

#5 – How to Keep Sore Hips and Shoulders from Ruining Your Deadlift

#4 – 3 Core Exercises To Target Your Midsection

#3 – 2 Easy Low Back Pain Stretches

#2 – MUST DO Rounded Shoulders Massage Exercise

#1 – #1 Exercise for Ugly Forward Head Posture

 

If you are looking for new exercises to try out this 2017, check out the articles and videos above then see why they were so popular this year!

Thank you for being an avid reader of EFI. I appreciate your undying support. I would also like to extend my deepest gratitude to all the contributors of EFI. 2017 will be a great year for all of us!

Rick Kaselj, MS

P.S. – If you missed some of the best of 2016 series that I’ve shared over the last few days, you may check them out here:

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BEST Videos of 2016

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Filed Under (Fitness, General) by Rick Kaselj on 26-12-2016

Yesterday, I shared the Best Products of 2016. If you missed it, you can check it here.

Today, let us take a look at the Best Videos of 2016 from ExercisesForInjuries.com.

misc115-video-2016

Enjoy the videos below!

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Best Videos on Exercises For Injuries for 2016

#10 – 90 Second Hip Pain Assessment

#9 – Shoulder Pain Relief Exercises at Home for Women (FAST FIX!)

#8 – Best Back Pain Relief Exercises for Men

#7 – 4 SIMPLE Hip Joint Pain Relief Exercises

#6 – 3 Knee Pain Relief Yoga Movements

#5 – 4 MUST DO Shoulder and Neck Pain Relief Exercises

#4 – 3 Back Pain Relief Yoga Poses

#3 – How to Fix Chronic Knee Pain

#2 – Easy Low Back Pain Stretches

#1 – 5 Steps to Get Rid of Chronic Hip Pain

Rick Kaselj, MS

P.S. – If you enjoyed the videos above, you may also enjoy this:

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BEST Products of 2016

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Filed Under (Fitness, General) by Rick Kaselj on 25-12-2016

Over the last few days, I had been sharing gifts as we count down the 12 Days to Christmas. It was awesome to be able to give you so many gifts to help you in your fitness journey. I hope you enjoyed the gifts.

Now since Christmas has passed, all of the gifts were sent back home to Santa.

Over the next few days, I will be sharing the best of series from ExercisesForInjuries.com.

Today, we will start off with the Best Products of 2016.

 

misc115-product-2016

Enjoy!

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Best Products of Exercises For Injuries for 2016

#10 –  Metabolic Prime

metabolic-prime

This is the fastest workout on earth that is designed to restore your metabolism to the prime of your life. Within no time, excess weight will come off, your muscle will take on that “sculpted” look, and your energy will surprise everyone around you.

#9 – The Best Foods that Rapidly Slim & Heal in 7 Days

Best Foods that Rapidly Slim & Heal in 7 Days

This food checklist is GUARANTEED to reduce inflammation in your body and help you lose weight. The best part is, it just takes one week to feel better, look sexier and enjoy a healthier life!

#8 – Gluteus Medius Exercises

gluteus-medius-exercise-2

This research and science based exercise program strengthens and heals your Gluteus Medius muscles so you can finally be free of hip and lower back pain!

#7 – Unlock Your Tight Ankles

unlock-your-tight-ankles

Learn the simple movements that BANISH your crippling ankle pain in as little as 45 seconds! Finally walk further, stand longer, and feel better from dawn to dusk.

#6 – Invincible Core

Invincible Core

This exercise program will help you unlock your fat burning potential to obtain clean cut and defined abs. You can now achieve fab abs while keeping yourself injury free.

#5 – Primer Workouts System

primer-bundle

Protect yourself from exercise and weightlifting injuries… AND significantly increase your power, performance, intensity and results IN EVERY WORKOUT!

#4 – Plantar Fasciitis Relief In 7 days

Plantar Fasciitis Relief in 7 Days

Discover how to eliminate plantar fasciitis without expensive medical devices, drugs or eurgery in a few minutes a day.

#3 – Top 10 Morning Movements to Loosen Up Your Joints

top-10-morning-movements

Now you can start each day feeling refreshed and youthful with pain free joints that will have you bursting with energy all day.

#2 – Forward Head Posture Fix

ecover212-bundle

The simplest program you can use to instantly improve your posture for greater strength, better health and energy… in less than 15 minutes a day.

#1 – Unlock Your Hip Flexors

Unlock Your Hip Flexors

A practical, easy-to-follow program you can use today for instantly releasing your hip flexors for more strength, better health and all day energy.

Rick Kaselj, MS

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