11 simple exercises that anyone with knee pain needs to start doing

Exercise is one of the best ways to address the issue of aching knees.  There are many different exercises which are highly beneficial for the knees, in terms of strengthening the muscles and ligaments as well as supporting the knee joints and lessening the chance of an injury.

Exercises for People with Bad Knees

1.     Warm Ups

Those with bad knees should do a proper warm up before doing any exercise regimen.  By doing so, the blood improves and the muscle stiffness significantly decreases.  Consequently, the exercise becomes easier and the risk of an injury and muscle sprains reduces.

So, before doing any exercises targeting the knees, warm yourself by doing stretches or some brisk walking. About 20 minutes are enough to prepare the knees for the workout.

2.     Swimming

Swimming is definitely one of the best exercises for those with bad knees. When swimming, the effect of gravity lessened, which in turn lowers the risk of any damage to an aching joint. Doing a few laps of the pool is a good way to strengthen the knees.  Twenty minutes of swimming are more than enough.

3.     Cycling

The quadriceps, hamstrings, and calve muscles are used when riding a bike and cycling, so this activity puts less pressure on the joints and makes the knees much more stable.  It also helps lose weight.  However, note that you need to go slowly in case you have recently undergone knee joint surgery.

4.     Walking

When walking ( brisk walking), the muscles of the upper and lower body get a full workout.  Walking holds a notable place in the list of effective exercises designed for those with bad knees.  Activities like jogging or running put a strain on the knees, but walking is completely safe and beneficial.

5.     Step Ups

Step ups are known to be extremely effective in terms of strengthening the muscle that support the knee joints.

• Stand in front of a stair or a small bench
• Place one foot on the step, making sure it stays firmly
• Raise the other ft and put it on the step, then again on the floor
• Repeat ten times with each foot
• Do some curls with weight  if you want to add extra resistance while doing the step ups.

6.     Partial Squats

Those who are in pretty bad shape aren’t recommended to do full squats. Hence, partial squats are ideal for them as they put less strain on the knees.

• Stand with the feet at should width, keeping the toes pointing forwards
• Lower the body and go as low as possible. Keep the knees behind the toes when doing the squat
• Go back to the original position
• Repeat the exercise for a couple of times.

7.     Calf Raises

Calf raises are particularly effective for the muscles of the lower back.

• Stand on a flat surface, making sure you straight and keeping the feet firmly on the floor
• Lift the body while standing on the toes
• Go back to the original position
• Do twenty to twenty five repetitions.

8.     Scissor Kick

You will need an exercise mat for the exercise, as you are supposed to lie flat.

• Lift the shoulders and leg, making sure they don’t touch the floor while doing the exercise
• The legs should be lifted for 6 inches while the shoulders should be only an inch above the ground
• Spread the legs as far as possible
• Bring the legs closer and cross them one over the other,  making sure you don’t bend the knees
• Keep the arms on the ground
• Increase the number of reps over time, until you work your way up to 50.

9.     Dancing

Taking a dance class is a good way to strengthen the knee joints.  Most dance styles are suitable and beneficial for those with bad knees. The best thing is that the initial dance moves serve as warm-up exercises, preparing the body for the more intense workout that follows.

10.  Side-Lying Leg Lifts

Again, this is yet another effective exercise for people with bad knees.

• Lie on the side, keeping the legs together and straight
• Support the head with your arm
• If you are lying on the left side, lift the right leg up.  Bring it back to the original position and repeat
• Repeat the process with the left leg

Note: For optimal results, wear ankle weights.

11.  Inner Thigh Leg Lifts

Instructions:

• Lie on the side, putting on ankle weighs above the knee
• If you are lying on the left side,  bend the left leg and keep the right one straight
• Lift the right leg , bring it back, and repeat ten to fifteen times
• Repeat the process with the left leg

Exercises to Avoid

• Basketball, rugby, football, tennis, and other sports in which there are high chances of twisting the knees
• Stair climbing
• Skiing, snowboarding, jumping or other high-impact activities

source: http://besthealthyguide.com

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I’m 50 Years Old and This Drink Helped Me Eliminate the Knee and Joint Pain in Just 5 Days!

The recipe has gone viral right after an anonymous reader decided to share his secret to relieving pain in an all natural way. Namely, this drink is extremely effective in strengthening knee ligaments, alleviating knee pain, and improving their function.  However, before presenting the recipe, let`s go through a few facts on knees and knee pain.

Knees are the largest, the most complex, and  the most important joints in the human body, maintaining proper body posture and supporting the legs while walking, standing, running, or jumping.  They are formed by the lower part of the femur, the tibial plateau, and the knee cap. The knee joint is made of bones, muscles, cartilage, tendons, ligaments and other connective tissues, all of which work in synergy to offer flexibility and stability. The natural process of aging makes us prone to different hits and injuries which affect the knees, eventually making the tendons and ligaments weaker and less flexible. The reason for this is the fact that their lubrication reduces as we grow older.

As for the injuries which are already mentioned above, it is worth noting that the most common injuries that are likely to cause problems with the knees are caused by direct blow to the knee or falling on the knee or bending it. The most common include:

Sudden (acute) injuries

Knee joint dislocation: A rare injury which is serious and seeks immediate medical attention.
Piece of bone or tissues from dislocation that may interfere with movement.
Kneecap dislocation, which typically affects younger girls
Fracture of the knee cap, caused by falling on the knee, severe force that bends the knee, or a severe twisting motion
Strains or sprains to the ligaments
Given that the impairment of the lubrication is a natural process which is inevitable, we need to find another way to improve flexibility.  This article offers a simple DIY remedy which strengthens the tendons and ligaments, helping us walk and even run faster and much easier.

This remedy is made of healthy ingredients which possess anti-inflammatory properties, which makes them effective in relieving joint pain.  It is also high in silicon, magnesium, bromelain, and vitamin C, all of which work together to bring relief from knee pain.

Ingredients:

• 250 ml of water
• 1 cup of instant oatmeal
• 2 cups of pineapple chunks, diced
• 1 cup of raw orange natural juice
• 40 gr of raw honey
• 40 gr of crushed almonds
• 7 gr of cinnamon

Instructions:

• Cook the oatmeal as you usually do ( pour hot water over it and allow it to cool)
• Squeeze the juice from the pineapple chunks
• Blend the orange juice, honey, crushed almonds, and cinnamon
• Combine the oatmeal, the pineapple juice, and the blended mixture
• Blend everything once again

source: http://besthealthyguide.com/

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6 Natural Anti-inflammatory Remedies that Work Wonders for Joint and Knee Pain!

Knee pain can be caused by a wide range of causes, such as underlying condition like arthritis, a sudden injury, or an overuse injury.   Some of the most common symptoms of knee injury include swelling, stiffness, and pain.

The pain can be localized to a specific area of the knee or affect the entire knee.  It is typically accompanied by physical restriction. It can be worsened by exercise, affecting surrounding muscles and be triggered by other issues like foot injury.  People of all ages are prone to knee pain, and home remedies can go a long way in relieving it, unless it becomes severe.

Still, most people opt for over-the-counter medications and prescription drugs like Ibuprofen when experiencing any type of pain, such as knee pain.  The problem with these drugs is that they provide temporary results only, as they don’t target the underlying cause of the pain.

Instead of using these drugs which often cost a little fortune, who don’t you turn to natural remedies and reap the amazing benefits they offer?  There are many anti-inflammatory agents which are cheap, all-natural, and extremely effective in reducing joint and knee pain.

All you need is a few simple ingredients which are easily accessible and start preparing your own DIY ointments and remedies at the comfort of your home. Check out the recipes below and get rid of the debilitating pain for good!

Rosemary

Rosemary is an aromatic herb which is used in both aromatherapy and cooking. It is an excellent source of ursolic acid, a potent compound which has the ability to fight joint infections and relieve joint and knee pain.

Ingredients:

• 2 cups of water
• 200 gr. of rosemary

Instructions:

Boil the water, add the rosemary, and simmer for about twenty minutes. Strain and drink two cups daily.

Horsetail

Horsetail is a powerful anti-inflammatory agent which is abundant in different nutrients and pain-relieving properties.  To relieve knee pain, drink at least two cups of horsetail tea on a daily basis.

Turmeric

Turmeric is one of the most powerful natural pain-relievers available. When combined with saffron, its effects are even more enhanced.

Ingredients:

• 3 cups water
• 1 tablespoon of powdered turmeric
• 1 tablespoon of saffron
• 3 tablespoons of organic honey

Instructions:

Boil the water, add the turmeric and saffron, and simmer for ten minutes. Let it cool down, add the honey, and sip a glass throughout the day.

Ginger

Just like turmeric, ginger is yet another very powerful natural pain reliever. It is highly versatile and it can be used in many different ways. Here is one of them:

Ingredients:

• 200 gr. of grated ginger root
• 2 cups of water
• 2 tablespoons of honey

Directions:

Bring the water to boil, add the ginger, and simmer for twenty minutes. Let it cool down, strain, and add the honey. For optimal results, drink 2-3 cups of the tea daily.

Flaxseeds

Flaxseeds have potent anti-inflammatory properties and a robust nutritional profile. Its diverse nutrients are known to boost immunity, improve digestion, and offer a wide range of additional benefits.

For instance, they are packed with omega-3 fats which reduce inflammation and alleviate pain.

Flaxseeds can be added to salads, smoothies, yogurt, and many more. However, avoid cooking them as high temperatures destroy most of its nutrients.

Cherries

The consumption of cherry juice reduces inflammation and helps the muscles recover after a workout.

Ingredients:

• 300 gr. of cherries
• 250 ml. water
• 250 gr. of brown sugar

Directions:

Blend the cherries and water, add the brown sugar, and simmer the mixture for about twenty minutes.  Transfer the juice into a glass bottle and refrigerate.

source: http://besthealthyguide.com

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22 Home Remedies to Get Instant Relief from Knee Pain & 16 More Tips to Ease The Pain

The prevalence of knee pain has increased during the last two decades, currently affecting nearly 10 million Americans.  Defect in the bony structure of the knee cap and knee joint is the major reason for this pain, which affects people of all ages.  This article focuses on the causes, symptoms, and natural remedies which relieve knee pain.  Check them out!

Causes of Knee Pain

• Arthritis and osteoporosis
• Knee injuries like injured tendons, injured ligaments, ligament tears,  fracture in the knee cap
• Aging

Symptoms of Knee Pain

• Sharp and dull pain in the knee joints
• Swelling in the knee
• Stiffness and limited mobility of the knee
• Inflammation in the affected area
• Difficulty walking

Home Remedies for Treating Knee Pain

1. Apple Cider Vinegar

Apple cider vinegar acts as alkalizing agent, ably decreasing pain in the knees.  It also improves mobility by lubricating the joints and dissolving toxins accumulated in the knee joints.

Ingredients:

• 1 cup of water
• 2 tbsp of apple cider vinegar

Instructions:

Mix the ingredients and drink the solution once daily.

2. Apple Cider Vinegar with Hot Water

Ingredients:

• Hot water ( hot bath)
• 2 cups of apple cider vinegar

Instructions:

Pour the apple cider vinegar to a bathtub filled with hot water and soak the knees for about thirty minutes.  Repeat the procedure once a day, for a few days in a row.

3. Apple Cider Vinegar with Olive Oil

Ingredients:

• 1 tbsp of apple cider vinegar
• 1 tbsp of olive oil

Instructions:

Mix the ingredients and apply the mixture onto the affected area.  Leave it on for thirty minutes before rinsing it off.

4. Turmeric and Ginger

Curcumin, the active compound in turmeric, acts as potent anti-inflammatory agent which relieves both inner and outer knee pain.

Ingredients:

• 1 cup of water
• ½ tbsp of chopped ginger
• ½ tbsp of turmeric
• 2 drops of honey

Instructions:

Mix all the ingredients and boil for about ten minutes. Allow it to cool for a few minutes, strain the liquid, and drink it right away.  Repeat the procedure two times daily.

5. Turmeric and Milk

Ingredients:

• 1 tbsp of turmeric
• 1 glass of milk
• 2 drops of honey

Instructions:

Add the turmeric and honey in the milk and boil for five minutes.  Allow it to cool for a few minutes and drink right away.

6. Cayenne Pepper with Olive Oil

Capsaicin, the active ingredient in cayenne pepper, relieves pain and reduces swelling by creating a warming sensation in the affected area.

Ingredients:

• 1 tbsp of cayenne pepper
• 1 ½ cups of olive oil

Instructions:

Mix the ingredients to create a paste. Apply onto the affected area two times daily.

7. Cayenne Pepper with Apple Cider Vinegar

Ingredients:

• 1 ½ tbsp of cayenne pepper
• 1 cup of apple cider vinegar

Instructions:

Mix the ingredients and add the mixture into a bath water. Soak the knees for about twenty minutes, once daily.

8. Ginger Tea

Ginger acts as potent anti-inflammatory agent which effectively relieves painful and swollen knees.

Ingredients:

• 1 cup of water
• ½ tsp of chopped ginger
• 2 drops of lemon juice
• 2 drops of honey

Instructions:

Mix the ingredients and boil for about ten minutes. Strain the liquid and drink the tea while it`s still hot.

9. Ginger Oil

Ingredients:

• 2-4 tbsp of ginger oil

Instructions:

Apply the oil onto the knee and leave it on for about thirty minutes before rinsing it off.

10. Lemon

Lemon is high in citric acid which dissolves uric acid crystals, which are the major reasons for arthritis.  Therefore, lemon is an effective tool in the battle against knee pain.

Ingredients:

• 1 cheese cloth
• 1 lemon
• ½ cup of sesame oil

Instructions:

Cu t the lemon and put the small pieces in a cheese cloth.  Tie it up and dip the sesame oil for a few minutes.  Apply the cloth onto the affected area and leave it on for about ten minutes. Repeat the procedure two times daily.

11. Fenugreek Seeds with Water

Fenugreek seeds possess anti-inflammatory properties which provide relief from knee pain.

Ingredients:

• 1 cup of water
• 2 tbsp of fenugreek seeds

Instructions:

Soak the seeds in water during the night and strain them the following morning. Eat them on a daily basis.

12. Fenugreek Seeds with Water

Ingredients:

• ½ cup of water
• 5 tbsp of fenugreek seeds

Instructions:

Roast the seeds and powder them, when cooled down.  Add the powder in half a cup of water to create a paste. Apply onto the affected area and leave it on for thirty minutes.

13. Mustard Oil

Mustard oil improves blood circulation in the area around the knees.  It is recommended to use it when you exercise to relieve pain and inflammation.

Ingredients:

• A towel
• Hot water
• 2 tbsp of mustard oil
• 2-3 garlic cloves

Instructions:

Heat the oil and then add the chopped garlic cloves. Apply onto the affected area and leave it on for about an hour. Dip the towel in hot water and place on the knee to reduce pain.  Repeat the procedure two times a week.

14. Epsom Salt

Epsom salt is abundant in magnesium sulfate, a natural muscle relaxant. It helps lower knee pain and swelling by removing excess fluid in the tissues.

Ingredients:

• Hot water
• 1 cup Epsom Salt

Instructions:

Add the Epsom salt in a bathtub with hot water and soak the knees for about fifteen minutes, two times a week.

15. Cold Compress

Using cold compress constricts blood vessels, which in turn lower blood flow in the knee and reduces swelling.

Ingredients:

• A towel
• 5-6 ice cubes

Instructions:

Put the ice cubes in a towel and place onto the affected area.  Leave the cold compress on for up to twenty minutes. Repeat the procedure every day.

16. Eucalyptus Oil

Eucalyptus oil possesses analgesic properties, which makes it effective in relieving knee pain. It penetrates deeply into the skin, soothing the knee and providing relief.

Ingredients:

• A small glass bottle
• 5 drops of eucalyptus oil
• 2 drops of olive oil
• 5 drops of peppermint oil

Instructions:

Pour all the oils in the bottle and blend well. Apply some of the mixture onto the affected area, when needed.  Leave it on for about an hour and then rinse it off.

17. Olive Oil

Ingredients:

• 2-3 drops of olive oil

Instructions:

Apply a few drops onto the affected area and leave it on for an hour before rinsing it off.  Repeat the procedure on a daily basis.

18. Dandelion Leaves

Dandelion leaves contain vitamin A and C, which increase blood circulation in the knee and improve its function.

Ingredients:

• 1 cup of water
• 3 tbsp of powdered dandelion leaves
• 4 drops of honey

Instructions:

Mix the ingredients and boil over a medium heat. Strain the liquid and drink it right away.  For severe pain, do this three times weekly.

19. White Willow Tea

White willow tea contains salicin which provides relief from knee pain.

Ingredients:

• 1 cup of water
• 2 tbsp of powdered white willow bark
• 4 drops of honey

Instructions:

Boil the water and then add the powdered willow bark.  Let it sit for about ten minutes before removing the pot from the heat. Add the honey, strain, and drink twice weekly.

20. Juniper Berry Tea

Juniper berry tea works wonders for swelling, inflammation, and knee pain caused by arthritis.

Ingredients:

• 1 cup of water
• 1 tbsp of dried juniper berries
• 3 drops of honey

Instructions:

Boil the water first and then add the dried berries.  Let them soak for about fifteen minutes before adding the honey. Strain and drink the tea right away.

21. Grape Juice

Grape juice effectively treats knee pain and heals sore joints.

Ingredients:

• 3 cups of grape juice
• ½ tbsp of pectin

Instructions:

Mix the ingredients and drink twice daily over the course of two weeks.

22. Coconut Oil

Ingredients:

• ½ a cup of coconut oil

Instructions:

Heat the coconut oil for about three minutes and then apply the warm oil onto the affected area by using your fingers. Leave it on for two hours before rinsing it off.  Repeat the procedure two times a day.

Additional Tips to Ease Knee Pain

• Avoid lifting heavy objects
• Avoid standing for an extended period of time
• Take proper care in case of a knee injury
• Apply hot pad onto the affected area to reduce pain and swelling
• Heal your knees with massages
• Give your knees enough rest
• Apply frozen peas compress to reduce severe pain
• Don’t smoke
• Stay well-hydrated
• Wear comfortable shoes
• Do exercises which target the knee joints
• Eat fruits and veggies rich in magnesium
• Avoid wearing high heels
• Avoid activities which strain the knees
• Make 15-minute walks on a daily basis
• Lose weight, if needed.

source: https://healthandlovepage.com

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