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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 January 11, 2021

          11 Hidden Benefits of Using Oil Diffusers

          11 Hidden Benefits of Using Oil Diffusers

          Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

          Read on for 11 hidden benefits of using oil diffusers.

          1. Safe Scents That Make Sense

          Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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          2. Stress Relief

          Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

          3. Improved Sleep

          Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

          4. Appetite Control

          Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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          5. Bacteria and Mold Killing

          When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

          6. Decongestion and Mucus Control

          Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

          7. Mosquito Repellant

          Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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          8. Pain Relief

          While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

          9. The New Anti-Viral

          Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

          10. Improved Cognitive Function

          Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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          11. Money Saving

          With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

          Featured photo credit: Jopeel Quimpo via unsplash.com

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