Knee Solutions

A Bad Habit to Avoid - #1 Sitting too much

Just as healthy choices and good habits have the power to keep knees healthy; bad habits can aggravate your underlying problem. Let’s explore what to avoid so that you can reverse harmful patterns once and for all.

You sit too much-
It’s only natural to want to rest an achy knee, but inactivity can be your worst enemy when taking care of your knees. That’s because sitting too much can further joint inflammation, decreases joint lubrication, and causes the muscles and connective tissues that surround, stabilize and support the joint to weaken.
Being sedentary may make it harder to maintain a healthy body weight. Even just a few extra pounds on your joints can considerably increase the pressure your knees must support, exacerbating knee discomfort and increasing the odds that you’ll stay on the couch.
On the other hand, regular exercise promotes optimal joint lubrication, alleviates pain, increases joint range of motion, increases mobility, eases chronic inflammation, and may prevent unintended weight gain.
It doesn’t have to be overly complicated. Go for a 10-minute walk twice daily, or choose a low-impact activity like cycling, yoga, swimming, water aerobics, or go dancing!

Lubricate the Joints-
Water is essential for joints and knees; the Synovial fluid that directly lubricates your joints is made primarily of water, and this fluid reduces the friction between the joints to help keep them healthy. Drink up!

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #6
Herbal supplements

Some herbs like aloe vera, ginger, turmeric, and cat's claw have been shown to reduce inflammation. Since chronic joint pain is usually accompanied by swelling and increased discomfort, many use herbal remedies as an alternative to standard over-the-counter pain relievers. Since herbs like cat's claw can also affect medications, you should consult your doctor before taking any herbal supplement.

Reference:

Boyle, Kerry (November 14, 2022) 9 Herbs to Fight Arthritis Pain Retrieved on November 21, 2022, Retrieved from: https://www.healthline.com/health/osteoarthritis/herbs-arthritis-pain -vera

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #5
Hydrotherapy

Hydrotherapy involves doing specific exercises in a heated pool. Not only does warm water increase blood flow, but the buoyant properties of water also can reduce pressure on weight-bearing joints. Hydrotherapy may be especially effective for people who have difficulty with other exercises. In the water, there's no risk of falling and incurring further injury. Additionally, studies show that hydrotherapy can improve strength and may be particularly helpful for people with arthritic pain and osteoporosis.

Reference:

Foley A, Halbert J, Hewitt T, Crotty M. Does hydrotherapy improve strength and physical function in patients with osteoarthritis--a randomised controlled trial comparing a gym based and a hydrotherapy based strengthening programme. Ann Rheum Dis. 2003 Dec;62(12):1162-7. doi: 10.1136/ard.2002.005272. PMID: 14644853; PMCID: PMC1754378.

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #4


Use cream with capsaicin

Capsaicin, an ingredient in chili peppers, can help relieve joint pain by reducing inflammation when applied topically. Studies show that this spicy ingredient reduces a neurotransmitter called substance P, which decreases the awareness of painful stimuli and can bring temporary relief to people with osteoarthritis, fibromyalgia, and joint pain. You can get the cream as an over-the-counter medication or with a prescription from your doctor.

Reference:

Graefe, Steven & Mohiuddin (April 28, 2022) Biochemistry, Substance P Retrieved on November 21, 2022, Retrieved from:https://www.ncbi.nlm.nih.gov/books/NBK554583/

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #3
Hot and cold compresses

According to the University of Rochester Medical Center, applying heat and cold to problem joints can help reduce pain. Heat dilates the blood vessels, increases oxygen to the joint, and relieves discomfort in muscles and tendons. On the other hand, cold reduces circulation, eases pain by numbing the area, and reduces inflammation. Alternating between heat and cold will maximize pain relief efforts.

Reference:

The University of Rochester - Ice Packs vs. Warm Compresses For Pain Retrieved on November 21, 2022, Retrieved from:https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p00918

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #2
Meditation

Meditation may help. The Atlantic writes that chronic pain encompasses more than injury. Stress, the environment, and emotions frequently contribute to its intensity. Since part of the problem with joint pain involves perception, calming activities like meditation may help. In one study, researchers scanned participants' brains while they experienced pain and then performed a second scan while the participants were meditating. The study showed an approximate 40% reduction in pain intensity during meditation. Natural approaches like meditation may not treat the causes of knee pain or arthritis, but they can augment a person's perception of pain and reduce its sensation.

Reference:

Steiner, Brian - Treating Chronic Pain With Meditation Retrieved on November 21, 2022, Retrieved from:https://www.theatlantic.com/health/archive/2014/04/treating-chronic-pain-with-meditation/284182/

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #1

Aromatherapy

You might not think smelling something could reduce joint pain, but The Arthritis Foundation recommends aromatherapy. Certain aromas, like eucalyptus, rosemary, and lavender, have been shown to relieve pain temporarily. These pleasant-smelling scents can be applied to the skin or added to a diffuser. Another option is to incorporate these essential oils in a massage. Using these oils in a massage provides a twofold benefit: Aromatherapy and the relief of tension in your joints and muscles.


Reference:

The Arthritis Foundation (June 28, 2022) Try Aromatherapy for Pain Relief Retrieved on November 21, 2022, Retrieved from:http://blog.arthritis.org/living-with-arthritis/aromatherapy-arthritis-pain-essential-oils/

"...My pain decreased about 85% and I only had occasional soreness and stiffness. I feel like a new person."

Follow for more insights!
# 14 Brassica Vegetables
Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 14 Brassica Vegetables

Also known as cruciferous vegetables and commonly associated with the mustard and cabbage family, the brassica family includes leafy greens like Kale, mustard greens, arugula, purple cabbage, broccoli, brussel sprouts, and cauliflower.

This particular subset of vegetables has been known to block enzymes that cause swelling in the joints. They're full of fiber, nutrients, and vitamins for overall health and well-being.

Follow for more insights!
# 13 Beans and Lentils
Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 13 Beans and Lentils

Lentils and beans are excellent sources of fiber, protein, and essential minerals and have antioxidant and anti-inflammatory properties. Pinto beans, black beans, lentils, chickpeas, and soybeans are all excellent sources of anthocyanins – that marvelous flavonoid that reduces inflammation.