Knee Solutions

A Bad Habit to Avoid - #1 Sitting too much

Just as healthy choices and good habits have the power to keep knees healthy; bad habits can aggravate your underlying problem. Let’s explore what to avoid so that you can reverse harmful patterns once and for all.

You sit too much-
It’s only natural to want to rest an achy knee, but inactivity can be your worst enemy when taking care of your knees. That’s because sitting too much can further joint inflammation, decreases joint lubrication, and causes the muscles and connective tissues that surround, stabilize and support the joint to weaken.
Being sedentary may make it harder to maintain a healthy body weight. Even just a few extra pounds on your joints can considerably increase the pressure your knees must support, exacerbating knee discomfort and increasing the odds that you’ll stay on the couch.
On the other hand, regular exercise promotes optimal joint lubrication, alleviates pain, increases joint range of motion, increases mobility, eases chronic inflammation, and may prevent unintended weight gain.
It doesn’t have to be overly complicated. Go for a 10-minute walk twice daily, or choose a low-impact activity like cycling, yoga, swimming, water aerobics, or go dancing!

Lubricate the Joints-
Water is essential for joints and knees; the Synovial fluid that directly lubricates your joints is made primarily of water, and this fluid reduces the friction between the joints to help keep them healthy. Drink up!

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #6
Herbal supplements

Some herbs like aloe vera, ginger, turmeric, and cat's claw have been shown to reduce inflammation. Since chronic joint pain is usually accompanied by swelling and increased discomfort, many use herbal remedies as an alternative to standard over-the-counter pain relievers. Since herbs like cat's claw can also affect medications, you should consult your doctor before taking any herbal supplement.

Reference:

Boyle, Kerry (November 14, 2022) 9 Herbs to Fight Arthritis Pain Retrieved on November 21, 2022, Retrieved from: https://www.healthline.com/health/osteoarthritis/herbs-arthritis-pain -vera

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #5
Hydrotherapy

Hydrotherapy involves doing specific exercises in a heated pool. Not only does warm water increase blood flow, but the buoyant properties of water also can reduce pressure on weight-bearing joints. Hydrotherapy may be especially effective for people who have difficulty with other exercises. In the water, there's no risk of falling and incurring further injury. Additionally, studies show that hydrotherapy can improve strength and may be particularly helpful for people with arthritic pain and osteoporosis.

Reference:

Foley A, Halbert J, Hewitt T, Crotty M. Does hydrotherapy improve strength and physical function in patients with osteoarthritis--a randomised controlled trial comparing a gym based and a hydrotherapy based strengthening programme. Ann Rheum Dis. 2003 Dec;62(12):1162-7. doi: 10.1136/ard.2002.005272. PMID: 14644853; PMCID: PMC1754378.

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #4


Use cream with capsaicin

Capsaicin, an ingredient in chili peppers, can help relieve joint pain by reducing inflammation when applied topically. Studies show that this spicy ingredient reduces a neurotransmitter called substance P, which decreases the awareness of painful stimuli and can bring temporary relief to people with osteoarthritis, fibromyalgia, and joint pain. You can get the cream as an over-the-counter medication or with a prescription from your doctor.

Reference:

Graefe, Steven & Mohiuddin (April 28, 2022) Biochemistry, Substance P Retrieved on November 21, 2022, Retrieved from:https://www.ncbi.nlm.nih.gov/books/NBK554583/

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #3
Hot and cold compresses

According to the University of Rochester Medical Center, applying heat and cold to problem joints can help reduce pain. Heat dilates the blood vessels, increases oxygen to the joint, and relieves discomfort in muscles and tendons. On the other hand, cold reduces circulation, eases pain by numbing the area, and reduces inflammation. Alternating between heat and cold will maximize pain relief efforts.

Reference:

The University of Rochester - Ice Packs vs. Warm Compresses For Pain Retrieved on November 21, 2022, Retrieved from:https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=p00918

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #2
Meditation

Meditation may help. The Atlantic writes that chronic pain encompasses more than injury. Stress, the environment, and emotions frequently contribute to its intensity. Since part of the problem with joint pain involves perception, calming activities like meditation may help. In one study, researchers scanned participants' brains while they experienced pain and then performed a second scan while the participants were meditating. The study showed an approximate 40% reduction in pain intensity during meditation. Natural approaches like meditation may not treat the causes of knee pain or arthritis, but they can augment a person's perception of pain and reduce its sensation.

Reference:

Steiner, Brian - Treating Chronic Pain With Meditation Retrieved on November 21, 2022, Retrieved from:https://www.theatlantic.com/health/archive/2014/04/treating-chronic-pain-with-meditation/284182/

Are You Suffering from Joint Discomfort?
FOLLOW FOR MORE INSIGHTS!
Tip #1

Aromatherapy

You might not think smelling something could reduce joint pain, but The Arthritis Foundation recommends aromatherapy. Certain aromas, like eucalyptus, rosemary, and lavender, have been shown to relieve pain temporarily. These pleasant-smelling scents can be applied to the skin or added to a diffuser. Another option is to incorporate these essential oils in a massage. Using these oils in a massage provides a twofold benefit: Aromatherapy and the relief of tension in your joints and muscles.


Reference:

The Arthritis Foundation (June 28, 2022) Try Aromatherapy for Pain Relief Retrieved on November 21, 2022, Retrieved from:http://blog.arthritis.org/living-with-arthritis/aromatherapy-arthritis-pain-essential-oils/

"...My pain decreased about 85% and I only had occasional soreness and stiffness. I feel like a new person."

Follow for more insights!
# 14 Brassica Vegetables
Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 14 Brassica Vegetables

Also known as cruciferous vegetables and commonly associated with the mustard and cabbage family, the brassica family includes leafy greens like Kale, mustard greens, arugula, purple cabbage, broccoli, brussel sprouts, and cauliflower.

This particular subset of vegetables has been known to block enzymes that cause swelling in the joints. They're full of fiber, nutrients, and vitamins for overall health and well-being.

Follow for more insights!
# 13 Beans and Lentils
Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 13 Beans and Lentils

Lentils and beans are excellent sources of fiber, protein, and essential minerals and have antioxidant and anti-inflammatory properties. Pinto beans, black beans, lentils, chickpeas, and soybeans are all excellent sources of anthocyanins – that marvelous flavonoid that reduces inflammation.

Follow for more insights!
# 12 Garlic and Root Vegetables
Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 12 Garlic and Root Vegetables

Garlic, turmeric, ginger, and onions have anti-inflammatory properties. These pungent root vegetables can help with arthritis and joint discomfort. Incorporate these savory ingredients into meals for added flavor or as a supplement.

"... I met the doctors and the rest of the team I knew I was in the right place..."
Gracia S.

Follow for more insights!
# 11 Avocados

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 11 Avocados

Avocados are a fruit that is a good source of vitamin E, a nutrient with anti-inflammatory properties. The rich, creamy texture of avocado comes from its high concentration of anti-inflammatory monounsaturated fat. Avocados are rich in carotenoid lutein. Diets high in these compounds are linked to decreased risk of joint damage in early osteoarthritis.

Follow for more insights!
#10 Apple Cider Vinegar

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
#10 Apple Cider Vinegar

With a history rooted in folk medicine, several members of the medical community have tossed apple cider vinegar aside, but not here at Knee Solutions. Apple cider vinegar is rich in minerals, including potassium, magnesium, calcium, and phosphorus. Vitamin and mineral deficiencies can be the causes of many health problems, including arthritis and joint pain. A diet rich in essential minerals is critical to relieving arthritic pain. The potassium in apple cider vinegar is especially beneficial because it can help prevent calcium build-up in the joints.

Follow for more insights!
#9 Honey

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
#9 Honey

Honey is typically known for its sweet additions to recipes and warm beverages, but it may offer more than great taste. The main antioxidant properties in honey are flavonoids and polyphenols that have an anti-inflammatory effect and can be used to treat chronic and acute inflammation.

Follow for more insights!
# 8 Cinnamon

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 8 Cinnamon

Cinnamon has antioxidants and anti-inflammatory properties that may help people with arthritis and knee pain. Cinnamon is a sweet spice with many nutrients, such as fiber, calcium, iron, magnesium, phosphorus, zinc, and more. With its antioxidant properties—such as cinnamaldehyde and cinematic acid—it is also known to inhibit cell damage in the body.

Are You Suffering from Cold Weather Joint Stiffness?

Follow for more insights!
Tip #2

Those with joint stiffness often experience more severe symptoms as the cold, damp winter creeps in.

While cold-weather joint pain may develop in any part of the body, most patients suffering from osteoarthritis complain of achiness and stiffness in their weight-bearing joints – the knees, hips, and ankles. This discomfort may become especially pronounced for runners, hikers, and others who exercise outdoors even when the temperatures drop.

With the fall and winter seasons upon us, our clinic offers these tips for alleviating aching joints.

# 2 Keep moving with regular exercise.

Staying active is a crucial strategy for preventing joint stiffness, and regular exercise benefits everyone. Movement increases blood flow and provides nutrients to the painful areas, lubricates the joints with synovial fluid, and removes toxins from the body. A steady exercise regimen also helps to keep your weight in check, thus decreasing the stress on already painful weight-bearing joints like the knees and hips.

Are You Suffering from Cold Weather Joint Stiffness?

Follow for more insights!
Tip #1

Those with joint stiffness often experience more severe symptoms as the cold, damp winter creeps in.

While cold-weather joint pain may develop in any part of the body, most patients suffering from osteoarthritis complain of achiness and stiffness in their weight-bearing joints – the knees, hips, and ankles. This discomfort may become especially pronounced for runners, hikers, and others who exercise outdoors even when the temperatures drop.

With the fall and winter seasons upon us, our clinic offers these tips for alleviating aching joints.

#1 Stay warm.

If cold weather increases joint pain and stiffness, it makes sense that warming the joints and the body – can help to reduce pain. We recommend dressing for the colder weather in light but warm layers during the winter months, especially when exercising outdoors.

Opt for multiple layers rather than heavy, bulky clothing. Choose fabrics that wick moisture away from the skin for your first layer and a medium-weight material for the second layer. Your outer layer should protect against wind, rain, and snow.

In the coastal and bay areas of California, where winters may be mild, many people overlook the importance of gloves, hats, and thermal socks, which are critical to trapping heat in the body and maintaining circulation.

Soaking in a warm tub is another effective way to warm the core, relax your muscles and alleviate stiff and painful arthritis flare-ups in the winter.

"...This has allowed me to things I had written off ever being able to do again..." - Steven N.

Follow for more insights!

#7 Butter made from Grass-fed Cattle

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:

#7 Butter made from Grass-fed Cattle

The anti-stiffness compound in butter made from grass-fed cattle was discovered by Rosalind Wulzen. The “Wulzen factor,” as it has come to be called, may protect against degenerative arthritis and is predominantly found in raw, grass-fed butter and cream. The normal pasteurization process utilized in most store-bought (non-grass-fed) butter destroys this “Wulzen factor” and its attendant benefits. Therefore, buy grass-fed butter for your knees' sake.

Reference:

Landsbury J., Smith l., Wulzen R., Wagtendonk W., (June 9, 1950) Relation of the “Anti-Stiffness Factor” to Collagen Disease and Calcinosis

Retrieved on October 27, 2022, From:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1030753/pdf/annrheumd00153-0002.pdf

Follow for more insights!

# 6 Use Coconut Oil

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:
# 6 Use Coconut Oil

Research suggests that the antioxidants found in virgin coconut oil may protect against bone loss by neutralizing free radicals and preventing damage to bone cells.


References:

Mouna A., Norliza M., Ahmad S., Ima s. (August 15, 2012) The effects of virgin coconut oil on bone oxidative status in ovariectomised rat Retrieved on October 27, 2022, Retrieved from: https://pubmed.ncbi.nlm.nih.gov/22927879/

Zil H., Norliza M., Norazlina M., Ima-Nirwana S. (September 16, 2012) Virgin coconut oil supplementation prevents bone loss in osteoporosis rat model Retrieved on October 27, 2022, From:https://pubmed.ncbi.nlm.nih.gov/23024690/

"...No Knee Replacement Needed with the Treatment..."

Follow for more insights!

#5- Keep Salt to a Minimum.

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:

#5- Keep Salt to a Minimum.

Salt causes fluid retention, which is associated with tissue swelling. Calcium is essential for bone strength. A high salt diet that elevates blood pressure increases the rate at which calcium is leached from the bones. So keep salt to a minimum; too much salt can weaken your bones.

Follow for more insights!

#4 - Whole Grains

Ben Franklin was known to have said: "An ounce of prevention is worth a pound of cure." We agree! Here

at Knee Solutions, we know that your everyday routine can significantly impact your joints' health and longevity. For example, choosing foods that strengthen connective tissue, build bone density and reduce inflammation can help prevent injuries and preserve your joints for a long, active life.

Slight dietary changes are a great place to begin. Here's our take on foods that may help reduce pain and increase mobility in the joints:

#4 - Whole Grains

Proteins that are found in refined grains (such as white bread, regular pasta, and white rice) can produce an inflammatory response in the body. However, high-fiber whole grains help make fatty acids that can inhibit inflammation throughout the body. Increasing whole grain intake can significantly decrease the concentration of inflammatory markers in the blood.