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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 September 18, 2020

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          7 Simple Rules to Live by to Get in Shape in Two Weeks

          Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

          Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

          1. Exercise Daily

          It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

          If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

          Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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          If you’re a morning person, check out these morning exercises that will start your day off right.

          2. Duration Doesn’t Substitute for Intensity

          Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

          One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

          This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

          3. Acknowledge Your Limits

          Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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          Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

          Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

          4. Eat Healthy, Not Just Food That Looks Healthy

          Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

          The basic nutritional advice includes:

          • Eat unprocessed foods
          • Eat more veggies
          • Use meat as a side dish, not a main course
          • Eat whole grains, not refined grains[3]

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          Eat whole grains when you want to learn how to get in shape.

            5. Watch Out for Travel

            Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

            This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

            If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

            6. Start Slow

            Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

            If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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            7. Be Careful When Choosing a Workout Partner

            Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

            My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

            If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

            I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

            Final Thoughts

            Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

            Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

            More Tips on Getting in Shape

            Featured photo credit: Alexander Redl via unsplash.com

            Reference

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