5 Best Exercises for Knee Pain

Knee pain is one of the most common chronic pain types for adults. It unavoidable in some cases as its caused by wear and tear over time to the knees due to day to day activities and for some its caused do to being overweight or taking part in strenuous activities. Below are some exercises that can help temporarily relieve knee pain.

Step-Ups Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.

Partial Squats Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

Hamstring Stretch Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.

Straight-Leg Raises Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.

Short-Arc Knee Extensions In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.

Why knee pain when climbing steps could be early sign to osteoarthritis

Universitly of Leeds researchers have found that climbing up steps could be an early sign of  knee osteoarthritis (OA).

It is an actual proven fact that climbing stairs puts more pressure on the knees than regular walking and over time climbing steps can have an adverse effect on your knees. While knee osteoarthritis (OA) usually takes place in adults over the age of 40, the symptoms can show up earlier for some who play high impact sports and have had previous knee injuries.

In order to protect your knees from further damage and to stay away from the more serious knee osteoarthritis (OA), doctors recommend that you modift your physical activities. If you have to climb to many steps on a daily basis its best to find a place, which is on a lower level to cut down on climbing. Lastly continuing to do low impact physical activities are the best alternative to overcome OA instead of going for more expensive physiotherapy sessions

How to position yourself at the desk to relieve knee and back pain

It’s a fact that we spend over 8 hours at a desk or on a chair everyday. It’s no longer not an option to work from a desk unless you’re out on the field. While you may think that sitting at a desk is the most comfortable job, it really isn’t. Sitting at a desk improperly is what is the leading cause of back and neck pain.

Steven Conway, Ph.D., a chiropractor and attorney in Athens, Wisconsin, and a spokesperson for the American Chiropractic Association says that we’re built to move as humans. Sitting in one place over a long period of time puts us at risk for chronic pain related to different kinds of joint pains.

Dr.Conway has come up with some of the best ways to address pain while spending time at your work desk:

Neck Pain

The problem: You’re used to cradling your phone between your shoulder and neck while you do other work such as looking at your screen.

The fix: The simplest solution is to use a handsfree headset or the speaker phone and make sure you have your screen adjusted so you’re not having to tilt your neck up or down to look at it.

Mid back Pain

The problem: Slouching at your chair and sitting still for over an hour

The fix: Get out of your chair more often, doctors recommend moving every 20 minutes. It’s also easy to do some simple stretches from your chair, such as looking up at the ceiling and sitting flat against the back of the chair. The best case scenario though is to get off your chair and just take a 2 minute walk around the office.

Lower Back Pain

The problem: Your chair is not at the right height and the chair back is completely vertical

The fix: First proceed to adjust your chair height and make sure your arms align with your desk so that they’re slightly bent when typing. Also make sure your seat is reclining or has lumbar support. Adjust the tilt of your chair to maintain the curve of lower spine. If your chair doesn’t provide the right support you can consider getting a support cushion to help you.

New quick treatment provides instant knee pain relief

Most adults suffer from knee pain, it isn’t just caused due to sports but also due to the daily grind. The wear and tear for the knee is inevitable even for the healthiest people.

The center for disease control (CDC) states that nearly 1 in 2 people may develop symptomatic knee osteoarthritis by the age of 85. Some of the most common means to combat this knee pain type and many others is physical therapy, surgery and strong medications. All three of which do not provide any guarantees of pain relief over the long run.

A recent discovery though is changing this, founded by specialist Dr. Halland Chen in New York. The iovera system is a revolutionary new way to help those who suffer from chronic knee pain. Dr. Chen states that iovera therapy harnesses the power of focus cold therapy which is a game changer in the industry.

How it works is through a handheld device with nitrous oxide canisters to freeze short needle probes to negative 126 degrees. The injected needles then spread the nitrous oxide which kills away the targeted sensory nerves around the knee, these nerves completely stop them from sending pain signals thus eliminating the pain instantly.

While this is a short term solution as it only stops the pain from shooting up the nerves, it is still deemed as one of the most effective and quickest ways to get patients moving on with their daily lives. The fact that it isn’t permanent like surgery also means that it isn’t harmful to your health.

One of Dr. Chen’s patients has gone 3 months without any knee pain and says that its improved his lifestyle by a great amount. The iovera treatment is definitely a promising breakthrough in the medical industry and a much needed one especially for those who constantly suffer from knee pain and want to steer away from surgery or painful physical therapy.