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How to Eliminate Knee Pain

How to Eliminate Knee Pain

“You have to wait until you’re over sixty to have surgery,” the doctor said while I was there for yet another shot in my knees. At the time, I was just over fifty and had been diagnosed with osteoarthritis, which is a long name for having the cartilage in your knees (or any joint) busted out, leaving you have no cushion in your joints. You end up with bone-on-bone contact.

Today, the pain is gone.

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So, where are you in your knee pain? A “5”? An “8”? Have you been diagnosed with osteoarthritis? If it’s something else, I don’t know. I’m not a doctor. You’re not one either. Here’s what worked for me:

  1. Lose weight so there’s less riding on those bones.
  2. Do the following exercise. With practice you can complete the exercises in 10 minutes a day.

You will not regrow cartilage, but you will build up the muscles that support the knee, so that the entire joint will be stronger. You have to decide  that living without pain is what you want, because the only way this will work is if you do it, and don’t cheat it. Don’t stop either.

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Step 1. Take these three pills

  • Faith (that it will work)
  • Discipline (to keep you working on it every day)
  • Honesty (to register your activity and progress)

Step 2. Buy a set of ankle weights

  • Ankle Weights
      The ankle weights should total 5 pounds for each leg.
    • They must have removable bar weights.
    • They can be any color.

    Step 3. Make a spreadsheet like this and print a few copies

    Knee Exercise Honesty Chart

      Step 4. Take all the bars out of the ankle weights except one and wrap one ankle weight around each ankle.

      Step 5. Sit down on the floor with your legs stretched out in front of you

      • With your legs straight, lift one leg, just a little. Lift 10 times (reps) on each leg.
      • Do not do more than ten reps to start, you could end up hurting yourself.
      • Log in the sheet how many you did.
      • Make a note of any pain.
      • Have faith in the process.
      • Stay with ten until it does not hurt to do them.

      Step 6. Lay down on one side. With your leg straight, lift the top leg a little for 10 reps

      Lay down on the other side. With your leg straight, lift the top leg a little. 10 reps

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      Electro stimulation used to treat pain, muscles injuries, strains and tension in hospital physiotherapy medical rehabilitation clinic for patient.
        Step 7. Lay down on your stomach. With your legs straight, lift the right leg a little for 10 reps.

        Now, switch legs to another 10 reps.

        Step 8. Log your progress on Day 1.

        Step 9. When you can, increase the number of repetitions in each position to 15 or 20 with one bar.

        Step 10. Put the next bar in each ankle weight.

        • Go back to ten reps on each leg.
        • Monitor your progress and your pain/comments on the sheet.
        • Stay with ten or go to twenty reps
        • Smile

        Step 11. Do not stop doing the exercises!

        Add more reps and more weights as you are able. Push yourself a little every day, but don’t push too hard. Gradually add weights and reps as you increase your strength.Once you have the exercises and weights figured out, you will be able to do this in 10 minutes a day. While you are working out these muscles, listen to music, watch a YouTube video or get pumped up with a cool Podcast. Don’t get discouraged if it takes a long time for results. It took me a full nine months but it worked! It’s been seven years since I cured myself and I have no pain today.

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        One final point: I highly recommend staying under a doctor’s care before, during, and after your exercise routine starts working for you. A doctor will also be able to make further recommendations for you concerning relieving knee pain through simple exercise.

        dont give up on yellow road sign for motivation

          Featured photo credit: Knee pain via static.pexels.com

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          Kathryn Atkins

          Freelance Writer

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          Last Updated on March 13, 2019

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          How to Get out of a Rut: 12 Useful Ways to Get Unstuck

          Have you gotten into a rut before? Or are you in a rut right now?

          You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

          Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

          1. Work on the small tasks.

          When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

          Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

          2. Take a break from your work desk.

          Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

          Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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          3. Upgrade yourself

          Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

          The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

          4. Talk to a friend.

          Talk to someone and get your mind off work for a while.

          Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

          5. Forget about trying to be perfect.

          If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

          Just start small. Do what you can, at your own pace. Let yourself make mistakes.

          Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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          6. Paint a vision to work towards.

          If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

          Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

          Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

          7. Read a book (or blog).

          The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

          Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

          Check out the best selling books; those are generally packed with great wisdom.

          8. Have a quick nap.

          If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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          9. Remember why you are doing this.

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

          10. Find some competition.

          Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

          11. Go exercise.

          Since you are not making headway at work, might as well spend the time shaping yourself up.

          Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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          Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

          12. Take a good break.

          Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

          Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

          More Resources About Getting out of a Rut

          Featured photo credit: Joshua Earle via unsplash.com

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