Saturday, August 26, 2017

3 SIMPLE EXERCISES THAT HEAL KNEE PAIN WITHOUT SURGERY OR MEDICATION


In a recent British study, researchers looked at the link between body mass index (BMI) changes and knee pain in 594 women over a 14-year period. They found that the women with higher BMIs were more likely to have knee pain by the end of the study.

In another study, researchers in the Netherlands took X-rays of people’s knees, then repeated them more than six years later. Those with a BMI over 27 were three times more likely to develop knee osteoarthritis.

As an example, a woman who is 5 feet 6 inches tall and weighs 167 pounds has a BMI of 27.

Carrying extra body fat may also lead to the releases of a hormone called leptin, which some experts think may play a role in the development of osteoarthritis. In addition, body fat can release substances that promote inflammation in your body.

Two of these, called tumor necrosis factor alpha and interleukin-1, appear to play an important role in the cartilage damage seen in osteoarthritis.

Manage Extra Weight to Help Knee Pain

Here’s the good news: In a recent study of overweight and obese people with knee osteoarthritis, those who lost weight with diet and exercise reduced their knee pain by about half. Losing weight is an important part of keeping your knees healthy, Shook says.

Here’s the good news, we can show you how to strengthen your knees so you don’t have to use liver damaging pain medications.

Are you ready? How about we start!

Exercise 1 – Step Ups


Snatch a couple thick hardcover books and stack them. After that, grab one leg and position it on the progression. Your knee ought to stay on your toes constantly.

Start putting your body weight on the leg. In moderate movement, pull your other leg up to the stack. You need to feel your knee muscles working. Bring down your leg and rehash this movement until the point when they start to burn. At that point, do two more reps and change sides.

Exercise 2 – Lunges

Cling to that pile of books. On the off chance that you have constrained portability, begin with a high stack to guarantee you keep up legitimate arrangement. Looking ahead, put your feet on either side of the stack.

Similarly, as with the last exercise, your front knee ought to never pass your toes. Ensure your back remains upright also.

In moderate movement, bring your body straight down with the goal that your back knee touches the heap of books. Raise your body gradually and rehash until the point that your knee starts to burn. At that point, do two more reps and change sides.

Exercise 3 – Squats

For this activity, you’ll require a chair, coffee table, or another bum-tallness level surface. On the off chance that you require a touch of additional tallness, snatch that pile of books once more.

At that point, stand to confront toward the path inverse your level surface. Put your feet about a shoulder-width separated. Drive your base back and down until the point that you feel it touch the surface.

At that point, fly back upright. Rehash this movement until – correct, you got it – you feel a burn in your knees. At that point, perform two more reps.

Watch the accompanying video from Dr. Jo to get some extra tips and take in more about these activities. In the event that you give them a shot, make certain to tell us how they function for you!


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