According to Dr. Jo, licensed Physical Therapist, strengthening the knees using physical therapy exercises is key to reducing knee pain and rebuilding joint strength.
In her Youtube video, Dr. Jo highlights the proper form, muscle strength, and slow movements. Her maxim is to mobilize, strengthen and stretch, demonstrating the most accurate, safest ways to strengthen knees using step-ups, squats, and lunges.
Watch the video:
Physical therapy exercises are only one part of the formula for stronger and healthier knees. According to Runner’s World, the people who suffer from knee pain take glucosamine and chondroitin. They are supplements most commonly used in the fight against osteoarthritis in the knees. The effects of these supplements are best in healing cartilage in joints.
Dr. Jo’s intention is to “mobilize” the knee before strengthening it. According to the Modern Reflexology, massage is effective against knee pain because it stimulates the release of calcium deposits that cause knee pain. Moving your fingers in a circular motion under the kneecap for 3 to 5 minutes might be very helpful. These techniques of reflexology can be also used on the legs and feet to relieve knee pain.
The Arthritis Foundation reports show that soaking a knee, affected by arthritis, in warm water effectively reduces pain and loosens joints. The effectiveness of this ancient method works thanks to the ability to reduce the gravity that bears down on the joint and causes pain. When the knee is soaked it is free of excess pressure and besides the pain relief, it also decreases inflammation and swelling.
To maximize the effects of soaking, you should stretch in water treated with Epsom salts. The Epsom salt should be warmed no higher than 100 degrees Fahrenheit because hotter water can lead to cardiovascular problems. Epsom salts are well in boosting bone-healthy magnesium levels in the body, and stretching in warm water can have a profound effect on a person’s flexibility.
These above-mentioned tips will help you to strengthen your knees and reduce knee pain in no time.
The best way to enhance the effectiveness of any taken measure is to consult your physician. Report to your doctor any home remedies or major changes to your diet and follow his/her advice.
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