AARP Wellness Ambassador Denise Austin demonstrates 3 great exercises to improve mobility, prevent injury, and reduce tightness in the knees!
Video Provided by AARP
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Knee pain apps are a great way to find new sources of information! Instead of searching the web and finding the same old material, you can now download these apps for FREE and get the latest activities for knee pain!
This app is helpful in guiding you through your knee replacement procedure! My Knee Guide app was created by an orthopedic surgeon. It helps let you know all the preparations you need prior to the surgery and it also informs you on how to get back on your feet after the surgery! Other cool features in the app include reminders, education, checklists, and safety notifications. On this app you’ll be able to read up on stories of other people who’ve been through knee pain or knee replacements and you yourself can share your journey with others!
This app provides you with the best strength-training and flexibility exercises needed to help your knee recover from pain. The app has a wide selection of workouts you can choose from. You can create your own personal profile on the app! There is also a training library where you can save all of your favorite workouts to!
If you experience arthritis pain, then this app is ideal for you! It analyzes your daily activities and figures out which activities prompt knee pain. You can input information about your nutrition, track symptoms, and fitness. This app is a great solution for identifying the main cause of your knee pain!
These yoga exercises specifically deal with chronic knee pain and Arthritis! You can access many different videos from just this one app. Why search all over the web for yoga exercises when you can have all of these exercises conveniently stored on one domain!
The spices known for their anti-inflammatory properties are ginger and turmeric. You can find turmeric most commonly used in Indian dishes. It is also known to be used in traditional medicine in Asia. Research has shown that turmeric prevents osteoporosis and rheumatoid arthritis.
The vegetables that are described as cruciferous are brussels, kale, broccoli, or cauliflower! These vegetables are jam packed with nutrients! They contain fiber, vitamins, and antioxidants. The benefits to eating cruciferous vegetables is that there is an antioxidant called sulphoraphane. This antioxidant prevents and enzyme from causing inflammation and joint pain.
The omega-3 fatty acid substance in fish oil, helps reduce joint pain. Natural types of fish oil can be found in wild salmons, sardines, or trouts. As a vegan or vegetarian option, people can find fish oil in organic soybeans, flax seed, or chia seeds. Not only does fish oil ease joint pain, it also reduces the need for NSAIDs and it enhances cardiovascular health.
Arthritis-related immune responses are stated to be effected by green tea, according to a 2008 study in Maryland. Green tea is very nutritional and it also has anti-inflammatory benefits. You can also decrease the exposure to pesticides by drinking organic green tea.
Bob loves golfing but his hip pain is gradually making it very hard to play. He decides to get hip replacement surgery to alleviate the pain. After recovering from his surgery, he is able to continue doing what he loves!
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Video provided by Sharp Healthcare
Best choice of shoes for knee pain! These shoes give off a lot of support, they provide great cushioning, they are made to be irritation free, and these shoes are very easy to breathe in! The only downside to these shoes is that the toe box is narrow.
The second top shoes are also great for knee pain and overpronation. It’s breathability is mediocre, it has good traction for all surfaces, and it has a gel cushion to absorb shock. The con with these shoes is that it’s a little more on the pricey side.
Third shoes on the list have excellent breathability, it is an affordable price, it molds well to your feet, and the lacing design makes the shoes feel secured and tight on the runner’s feet. The only problem with these shoes is that the outsole has weak durability.
Unlike the Puma Faas 600 V3, these shoes were built for durability. They have decent breathability, they use fresh foam for their midsole, and these shoes are also meant to comfortably fit your feet! These shoes can be a bit stiff and there is no seamless design for the upper.
These shoes are very comfortable to wear. They have a rubber cushion, amazing for stability, their ground contact is great, and they are very safe for running! Things to look out for when buying these shoes is that they are designed to be narrow, they might be a bit heavy for runners, and they only come in certain colors.
Toe presses are the warm up exercises you must do before proceeding to the main exercises. This exercise makes the muscles in your toes warmed up and ready to go! To do this exercise, stand upright, bend your knees slightly, and then use your toes to grip the floor for 3 seconds. Do 10 sets of this exercise 3 times a day!
Anyone can do toe walking, not just ballerinas! Walking on your toes helps strengthen you toe muscles. It also makes the muscles and ligaments around the balls of your feet stronger! This simple exercise requires you to walk on your tiptoes for 20 seconds. Afterwards, make sure you rest for 10-15 exercises. Then do 5 more sets of this exercise!
You’ll need a pencil for this exercise! Put the pencil by your feet while you stand. Then grab the pencil with your toes and grip it for 10 seconds. After 10 seconds you can drop the pencil. Do 5 sets with your left foot, and then switch to your right foot!
Making sure your ankles are flexible is very essential because when the muscles in your ankles are constricted, this could potentially cause pain throughout the rest of the body. Tight ankles could be a precursor to knee, hip, or back pain.
Start the exercise by laying flat on the floor. Then proceed to lift your leg higher than the height of your head and then rotate that ankle clockwise for 10 seconds. After you are done going clockwise, rotate your ankle counterclockwise for 10 seconds. Once you finish that leg then switch to the other leg!
What are Knee Sleeves?
Knee sleeves give the knees extra support and they shield the knees from any potential injuries. The sleeves are made from a material called neoprene. This material increases the rate of blood flow and brings more oxygen into your system. With a faster blood flow and more oxygen in the body, the time of recovery is shortened for the muscles and joints.
Benefit 1: Cold Weather
When the weather’s cold, knee sleeves are there to keep you warm! By keeping you warm, this keeps the blood flowing. Providing warmth is one of the many purposes of knee sleeves.
Benefit 2: High Impact Sports
Knee sleeves can help prevent injuries, reduce the chance of injuries, or help athletes recover from an injury. These sleeves are very helpful for athletes in high impact sports. The sports that are defined as high impact are, basketball, lifting, rugby, and cross fit. Knee sleeves can be quite helpful in these activities because they reduce impact and help stabilize your knees. It can also help athletes transition to bulkier weights for lifting.
Benefit 3: Injury Prevention
The types of injuries that are most commonly associated with high impact sports are patellar tendonitis (jumper’s knee) and patellofemoral pain syndrome (runner’s knee). Jumper’s knee occurs when there are tiny tears in the tendon of the patella or if there’s inflammation in the knee. Runner’s knee happens when the muscles in the knee become incredibly tight.
Disadvantage 1: Substitute for a Real Warm Up
Just because knee sleeves already keep you warm, doesn’t mean that they are a substitute for real warm ups. They do make warming up faster, but it is still important to warm up properly! Make sure to warm up your entire body and especially the areas around the knee!
Disadvantage 2: Excuse for Cutting Down Recovery Time
Knee sleeves are not a good excuse to cut down on the amount of time and quality of your recovery. For high impact sports, you need to take good care of your body. Treat your recovery as if you did not have a knee sleeve. Knee sleeves can only do so much. They are not a quick remedy for your soreness.
Disadvantage 3: Substitute for Good Form
A knee sleeve should not make you forget that your form is critical. Even if you have a knee sleeve, bad form can still cause pain. Knee sleeves are there to assist you but only you can control your form!
A total knee replacement surgery is for individuals who want to relieve pain in their knees. When the pain becomes unbearable or when they can no longer continue their daily routine, quite often a total or partial knee replacement surgery is the answer!
Here’s a cool animation of the surgery if you are curious as to what happens in the procedure!
Video provided by Medical Knowledge