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Top 7 Tips to Ease Knee Pain

Imagine for a moment, life without knees. You could not drive a car or ride a bicycle or climb a flight of stairs. And how would your doctor test your reflexes, by hitting you on the elbow with his little mallet? Without question, knees do have certain advantages. But they are also prone to problems. Sports such as running, skiing, and basketball do their share of damage to delicate knees. But even everyday activities such as scrubbing floors can cause problems. When knees hurt, it is most often a sign of overuse syndrome. Knees also suffer fractures, sprains, and bruises. In addition, they are a common target of arthritis. Here are some tips that you can consider to adopt to relieve your pain.

1. Become A Pedal Pusher

To stay in shape while protecting your knee, nothing beats a session on a stationary bicycle. Your knee can tolerate the range of motion that pedalling puts it through, and there is no impact. It also gives a good workout to the inner portion of the quadriceps. Be sure to set the bicycle’s tension at medium so that it causes no discomfort in your knees. It is also recommended adjusting the seat so that your knees are slightly bent when the pedals are closest to the ground.

2. Sit Pretty

When it comes to knee pain, it is not only how long you sit but also the way you sit that can cause problems. In particular, be wary of any position in which your knees are very flexed. If you have to sit for a long time, find a way to straighten your leg to disengage the kneecap from its groove and relieve the pressure.

3. Add Support To Your Shoe

An over-the-counter shoe insert can help relieve pain by taking pressure off your knee. It is especially helpful if you have fallen arches or you overpronate. Overpronation means you tend to walk and stand on the inside of your foot more than you are supposed to.

4. Take Baby Steps

Once your knee is feeling better, return to your normal routine gradually. You should experience no pain at all when going about your daily tasks before you try to do something more stressful, like play a sport. When you feel as though you are ready to take on a more strenuous activity, discontinue any painkillers that you may have been taking. That way, you will know if you are overdoing it because the medication is not masking your pain.

5. Cut Back

Limit any activity that might aggravate your knee. Obviously, you will want to restrict your participation in running and other bone-jarring sports at least temporarily. But you should also avoid prolonged sitting, and opt for elevators and escalators over stairs.

6. Upsize Your Thighs

You can protect your knee against future injury by strengthening the thigh muscle known as the quadriceps. It is recommended to try out this simple exercise called lunges. Step forward, bending the lead leg at the knee. Keep the back leg straighter. Hold for about 10 seconds. Return to original position, then repeat with the other leg. Do three sets of 12 to 15 repetitions per leg every other day.

7. Don’t Lock Up

Locking your knees puts unwelcome pressure on an already-aching joint. Try bending your knees just a little when you stand. At first, you will feel as though you are squatting, even if you have moved only a fraction of an inch. But if you look at yourself in a mirror, you won’t even notice it. The more you do it, the easier it will become. It is much better for your knees in the long run.

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Elbow Joint Pain: Causes and Treatment

It seems as if when there is discussion about painful joints there are all kinds of articles and lots of information about knees and hips…but what about elbow joint pain? There are many reasons why an elbow may be painful that go beyond “tennis elbow.” One of the more common problems is elbow bursitis.

Elbow bursitis is a condition in which fluid collects in a sac located in the elbow joint. In order to be able to understand how this works it is important to understand the anatomy of an elbow. Bursa is tissue that is described as also being similar to a fluid-filled sac. When functioning properly, the joint moves freely and smoothly with the help of this tissue. With elbow bursitis the joint is inflamed and a separate sac forms and inhibits the movement of the elbow joint. This sac of fluid forms behind the elbow and brings pain and swelling with it.

Many people wonder how they ever got elbow bursitis while others can point to a specific moment in time. It is possible to injure your elbow; many find they have problems after a fall. Surprisingly, even if you are a person who likes to rest your elbows on the table or any other hard surface, things may become worse. For these people, swelling can become a real problem. If you have elbow joint pain caused by bursitis, make a conscience effort to avoid putting that stress on your elbow joint.

There are three main things your doctor will check for in order to determine if you have elbow bursitis. The first give away would be pain around the back of the elbow. Second, your doctor will check for swelling directly over the bony section of the tip of the elbow. Finally, the elbow joint will not be able to move through its full range of motion. Together, all of these symptoms point to a classic case of elbow bursitis, and that means elbow joint pain. Keep in mind that bursitis is not the only cause of elbow pain, and that’s why a trip to the doctor for diagnosis assistance is the right thing to do. Do not be surprised if your doctor wants to take an x-ray as this can help to ensure that nothing is being missed.

If you have any other symptoms it is important to see your doctor right away. Things to look out for are fever, chills, sweats and redness. These can be signs of elbow bursitis that has developed into an infection.

There are excellent ways to treat elbow bursitis. Obviously, if you have an infection and an antibiotic is needed, be sure to take the entire prescription. This helps to lessen the chances of developing another, stronger infection. Look into taking a joint supplement, such as one that contains cetylated fatty acids. These supplements are available in pill or cream form and have been shown to be able to lessen pain, as well as inflammation in the joints. With proper care and treatment you should be feeling better quickly.

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Can Nutrition be an Answer to Back and Knee Pain Management?

Have you heard, “You are what you eat”? That’s a simple but very true statement and one that we need to be considering. If we want to feel better, we need to do some detective work on what it is that is making us feel less than terrific, why do my knees hurt?

For example, weight being the most common. We know we need to lose some lbs., so what is the most logical and correct place to start? Right! EAT LESS!! Move away from the table. Drink more water. Cut out the pop and the snacks, the sugars and the carbs. And most of all the alcohol. Do this and you will begin to lose weight, it just makes sense.

Why should it be any different with other maladies that we are dealing with? Especially chronic knee pain, back, hips, elbows and shoulders. If it is logical for something as common as weight loss, why not knee pain? What should we cut out of our diet? First of all try sodas! We all drink too much of them, switch to water. Sugars, cut back. Look at what you eat a lot of and cut back.

Are there some good things we can take that may counter our knee and back pain?

Glucosamine, (with Chondroitin) is the most common natural product that thousands use and is somewhat effective for minor pain. Other naturals cures are something as simple as ginger or raw vinegar and honey.

.The easiest natural way to eat our way to better health and probably back and knee pain relief is fruits and vegetables. Fruits and vegetables? Ugh, don’t tell me to eat my vegetables! Well, it used to be that the daily recommended portions of fruit was 3, then 3-5, and 5-7, now the experts are saying 9-13 servings everyday! The average American gets 1!

Why is that so important? Phytonutrients and antioxidants! Layman’s language, powerful fuel for the body to fight the sick cells that turn into the real bad stuff.

So how do I know which fruits are the best? How about, cranberries, blueberries, bilberries, raspberries to name a few. That would be tough to eat all of that everyday. Is there an easy way to get 13 servings of fruit every day?

How about drinking it? YES! DRINK IT! How much, a gallon? Try 4 ounces! No way, you say, how do I do that?

I would love to show you how simple that can be and how great the effects can be. Lets talk soon.

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