HEALTH AND FITNESS TIPS FOR ALL

By Heather Clay

Arthritis is a disease which causes pain and damage to the body's joints. Any joint can be affected, and all will cause different quality of life issues. One of the problems that affects many sufferers is arthritis knee pain. There are different causes for this pain depending on the type of arthritis that you have.
The knee is made up of three bones. It is located where the bottom of the femur and the top of the tibia meet. It is protected in the front by a bone known as the patella, or kneecap. There are a number of tendons and ligaments which hold the bones in the proper alignment and allow the bones to hinge properly. There is also cartilage which is located on the bones and under the kneecap that cushions the joint and prevents damage to the leg bones. A tissue pad called the meniscus also helps cushion the joint.
In osteoarthritis, knee pain is a result of the break down in cartilage. The ends of the bones become rough and jagged in later stages of the disease, and knee damage and pain can result. Osteoarthritis is normally a disease which affects older people but younger people who have injured their joints may also experience the symptoms of osteoarthritis. With rheumatoid arthritis, the body's immune system attacks the joints and can destroy cartilage. There is inflammation, heat and swelling in addition to joint pain. Rheumatoid arthritis can affect people of any age, which makes it different than osteoarthritis.
There are a few different ways that you can treat knee pain that comes from arthritis. There are anti-inflammatory medications, pain relievers and supplements like glucosamine and chondroitin that are designed to support and repair cartilage. If you suffer from rheumatoid arthritis, there are oral medications which are designed to modify the way the disease is affecting you. They include methotrexate. Gold therapy is also used although this is much less common now that safer drug alternatives have been discovered.
If you are suffering from pain in your knees, you should check with your doctor to make sure that there are no untreated injuries. This can include torn cartilage, damaged ligaments, or even a dislocated kneecap. Surgery can correct these. If your joints are severely damaged by arthritis, you may need to have the joint surgically replaced.
Other non medical means of treatment can include heat wraps and arthritis creams. These can soothe sore joints and provide some relief. Remember that you should never heat a joint that has been affected by rheumatoid arthritis. You want to calm the heat that is in the joint, not add to it. You also want to make sure you are continuing to use the joint since letting it become immobile will not help and you will end up with more severe problems down the road. Arthritis websites or a rheumatologist can help you establish a safe and effective exercise routine.
Knee pain can be one of the most difficult aspects of arthritis to deal with. You use your knees for so much in your life that having pain can cause problems in your every day routines. Knowing what your treatment options are can help you get on with your life and stay as normal as possible.

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By Rochelle Gravance

Most knee injuries occur because of damage to the knee from stretching, twisting or stressing it from a particular direction. How to relieve knee pain with exercise depends on the severity of the knee injury and where it is located. The type of treatments typically involved with knee injuries consist of compression wraps, rest, ice, elevation, anti-inflammatory medications, physical therapy, and exercise. Surgery is only suggested as a last resort after the swelling and inflammation is down.
Strengthening muscles around the injured knee helps it regain stability and flexibility, with the focus of the exercises depending on where the injury is located. Exercise training could be in applied to several areas - the hamstrings (back of the thigh); calf; hip; ankle; or quadriceps (muscles in back of the thigh). Exercises to relieve knee pain can be done at home, at physical therapy offices, athletic clubs, fitness centers, clinics or hospitals.
Rehabilitation stages
The purpose of the early stages of knee rehabilitation is to achieve a full range-of-motion of the knee joint. But the knee is not the only part of the body affected, as rehabilitation involves a progressive state of exercises ranging from the knee to the hip, to ankle strengthening. This involves adequate exercises that will improve the person's balance and stability along with improving knee pain. Strengthening the knee area from a work-related or sport-related injury, affected by the individual's personal activities, needs to be done in order to prevent further injury to the same area.
Generally, relieving knee pain with exercise takes about two to four weeks before returning to normal activities. However, it may take longer to maintain maximum knee stability with further exercises or physical therapy. Obviously, all knee injuries can never be treated the same way. Some may be successful with exercises, depending on several factors:
• What type of injury has happened to the knee
• What is the amount of damage to the knee
• What will be the lifestyle after the knee is fixed - sports or daily activities?
• Is the patient willing to change or modify his lifestyle if needed because of the knee injury?
• A strong motivation is needed through the knee rehabilitation in order for the knee to be strengthened.
Taking a break from high knee activity when doing knee exercises
Relieving physical activity when living with knee pain will help the knee get better with less pain. Things like running and playing sports should be avoided as they will place more emphasis on the injured knee and legs. Exercises with knee pain should be combined with low-impact activities - swimming, nonimpact elliptical training, use of proper shoes, or arch support inserts.
Knee joint exercise may require icing the knees for up to 20 minutes after the exercise period. Used to decrease knee pain, ice is also used to speed healing of the muscles and tissues in the area. Elastic wraps can be used to hold the ice. Footwear is also important for someone with a knee injury. Running shoes or walking shoes are made different than normal everyday shoes. Some individuals use arch support placed in the shoe, while others may need to use temporary braces or supports until the knee is healed.
Exercises to relieve knee pain should be done for a couple of minutes at a time. It is also good to do them twice a day. Exercises come from a doctor or physical therapist, with directions regarding their usage and how long. Most will involve quad exercises, as they make the person's front thigh muscles much stronger. This is important as it controls the front of the kneecap and its movements.

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By Kim Christensen 

Though our knee is a large joint which has a lot of weight as well but its motions are not as much as other joints in our body. It can bend to almost 120 degrees and supports the leg. It cannot move in just any direction. The strength of the knee comes from its limited motion but it is not made so that I can take a lot of stress.
The knee stretches to a straight leg and hence it needs to be stable. In case it cannot stretch fully, the muscles need to support the body all the time and that puts a lot of continuous strain. We can relax usually when out knee locks in the straight position. The horses can sleep standing upright because they rest on their knees. If you wobble knee side to side a lot, that causes a lot of stress on the side ligaments and it might lead to a lot of problems.
There are two compartments of cartilage in our knee. One is the inner cartilage and the other is the outer cartilage. In case the cartilage is even, the leg can bow in or out but in case you are overweight, then you are bound to have a lot of knee troubles. You should not do things that will increase your pain. You should use a can as it is helpful and also an elastic bandage in case of any injury. You should avoid using a pillow near the knee as it might cause the knee to stiffen and not straighten out in the night.
You can start with exercises and can repeat them many times a day. Swimming does not involve any weight lifting, so that can be done as well. When you start, focus on straightening the leg and flexing it. If you have a help to move your leg and help in movements, then it will be better rather than doing it alone yourself. The bottom line is to work at getting your leg straightened. You can then go for isometric exercises. You need to tense the muscles in your upper leg, front and back so that your leg does not have to move but there is exertion of force. Do this for two seconds and then stop for two seconds. Do this ten times continuously three times a day. Then slowly begin active exercises. Working on a bicycle with a low gear is a good starting option. Stationary bicycles are a good option. You can start walking as well as this is a good exercise. You can increase the distance gradually. Do not do exercises that put a lot of stress on the knee.

By Rochelle Gravance

Knee pain is the most common ailment of the body. Ironically the knee is the most complicated joint; it bears virtually all the body weight while performing straightening, bending, twisting and rotating functions. All these functions increase the risk of knee injury. Whereas the more acute knee injuries like torn ligament and cartilages are more prevalent in sports involving jumping, running and turning.

However these injuries are caused when the knees are overworked. These pains gradually develop over days or weeks and gradually worsen over time. When muscles and tendons are overstretched microscopic tears occur (the prevalent pain is usually as a result of inflammation). Avoid chronic problems by giving the tear time to heal. Knee pain is usually caused by the following:

1. When the knees are overworked over a short period of time- this usually occurs when one indulges in very strenuous exercises after a very long exemption.

Usually, the risk of knee injury is higher with age- it can lead to knee osteoarthritis, which is a gradual disintegration of the cartilage.

2. Runner's knee-It is usually found in young people and it is a diffuse pain behind the knee cap. The pains usually get worse after activities such as running and climbing.

There are various solutions or ways of preventing knee pain through exercise but they all center on developing the muscles and supporting the knee.

Knee injuries require time to heal; exercises should be done gradually by increasing the count, and should be stopped once you experience any pain. During these exercises the muscle will tear and after the process of healing the muscle becomes bigger and stronger. These exercises help to correct the problems in the knee joint. Here are some of the exercises required to solve and prevent knee injuries and pain:
Knee exercise for runners - by indulging in this form of exercise you will get to muscle groups in the body like the quadriceps and hamstrings.

Leg raises - this is a simple exercise and it can be done at home.
Standing leg raises - this kind of exercise needs support and it is very similar to the leg raises.
Single leg dip - this exercise strengthens the knee and squads. It also requires support on both sides.
Wall squat - this is a simple compound quad exercise for runners. However, the quadriceps strengthening contraction is possibly the safest, easiest and most recommended exercise you can perform to avoid knee pain and injury. You can always do most of these exercise even while watching television especially if you find difficult to fix exercise in to your program. For optimum result, adhere to the recommendations of the experts like the fitness trainers, gym instructors as well as your physical therapist.

It is important to note that the most feasible way of protecting your knee from injury is by developing and strengthening the muscles around the knee.

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By Zandra Jones

Are you looking for natural arthritis knee pain relief? For many who are suffering from arthritis, this can be a daunting task. Our knees are one of the most used joints in the body. We are constantly stooping, bending, and standing which adds more pressure on the knee and when we become over weight, it makes these joints especially vulnerable. So finding a natural pain relief that is consistent and effective is very difficult.

Osteoarthritis affects many other joints in the body such as hips, hands, elbows, and spine. When the cartilage in these joints wear down due to old age or injury, the cartilage can not provide the cushion the joints need to prevent bone friction. When bone friction happens, pain and inflammation is the result. So any arthritis knee pain treatment that is worth its salt will rebuild damage cartilage, decrease inflammation, and relieve pain.
One natural way to relieve arthritis knee pain is by exercising. Exercises like pilates and walking causes endorphins to be released by the brain. Endorphins are hormone like substances that functions as the body own natural pain killers. These endorphins are so powerful that not only can it mask pain but it improves your mood and gives you a feeling of euphoria.
Medications like ibuprofen and acetaminophen can provide relief as well but it is not a natural treatment. Traditional medications have many side effects like gastric upset, bruising, ringing in the ears, and rashes but for acute pain it may provide the quickest relief. If you are looking for a solution to chronic arthritis pain then a natural supplement is the way to go because it has little to no side effects.
Several natural supplements can provide an arthritis pain solution. Glucosamine is a natural supplement that is used by arthritis sufferer world wide and is the supplement of choice. It decreases inflammation and pain in the joints. Chondroitin and MSM (Methylsulfonylmethane) is also effective and is often used in conjunction with glucosamine. White willow bark, turmeric, and devil's claw are other herbs that provide arthritis knee pain relief. If all these supplements are taken separately, it can be costly. It is recommended to find a product with a combination of all or some of these natural ingredients that work well together.
Exercising and taking natural supplements will provide effective natural arthritis knee pain relief. However, you must be consistent with natural treatments to get the best results.

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By Rochelle Gravance

The knee joint is one of the most complex joints in the human body. It plays a pivotal role in facilitating movement and supporting the entire weight of the body. Hence the risk of knee injuries and knee pain is very high and may be caused by many factors. Minor knee injuries mainly occur due to stretching and twisting or any movement that goes beyond the knee's endurance. Sudden movements or jerks can also cause knee injuries, often occurring while walking on uneven paths or athletes training on rough surfaces.
The knee joint has many components facilitating its movement which include ligaments, tendons; cartilage, menisci with knee pain affecting any of these. The convolution of the structure of the knee joint and the verity that it is a weight-bearing joint are issues that make knee problems common and the knee one of the most injured areas.
Snapping and popping within the knee is pretty frequent but this should not be considered as a symptom of any problem. Rather it's a kind of knee injury which occurs when a ligament is torn. So this is one problem that needs immediate attention as else it can cause tremendous knee soreness for the victim. If left untreated for a long time it can cause permanent disability to the injured person.
Other acute knee injuries that may include torn cartilage or ligaments are frequently caused due to sports that involve jumping and running and sudden jerks in turning or stopping. There are many such sports like tennis, cricket, volleyball, basketball, soccer, football, rugby, hockey and wrestling where the sportsperson is in high risk of suffering from knee pain. Overuse knee injury is one of many issues that include tendonitis, bursitis and muscle strain. Initially, the person affected experiences mild and sporadic aches that gradually increase over a period of time.
The rationale behind this is that when the tendons and muscles are overstressed beyond their capabilities, it results in microscopic tears. If not checked, these may lead to chronic problems. Knee pain is recurrently caused by doing too much of physical activity in a short span of time like doing excessive jogging or running after a long period of time.
Osteoarthritis is again a one of the common causes of knee pain. The problem is usually age related and the chances of this increase with age. Osteoarthritis is a type of arthritis concerning disintegration of the cartilage. Exercise is essential to retain flexibility and strength of muscles that provides support to the knee, which lessens the strain on the knee joint.
Runner's knee is a widespread cause of knee pain among youth. The pain is generally spread behind the kneecap. It's very important to be cautious and take extra care of our knees as it is an important part of the human body. Regular exercise and preventive measures can always help one to stay fit and stay away from knee pain. Women, especially, should be careful about knee problems as a recent study reveals that more number of women suffer from knee pain as compared to men.

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By Long L

Knee Pain Exercises are often prescribed in conjunction with medication that targets the pain and inflammation of the knee. However, you need to pick types of exercises that are suitable, safe and effective for you. You can find some tips and recommendation here.
Knee pain is probably about the most common complaint, which has many causes. Some of the common causes include: arthritis, which is just about the most common cause; ligament injuries caused by sporting activities; cartilage injuries; dislocating kneecap; Patellar tendonitis; Bursitis is very common in people who kneel for their jobs like gardeners or have a gout condition.
Making an accurate diagnosis is very vital in order that the right kind of treatment and exercises be directed at the cause. That's why, having medical check up is a necessary thing to do. This should not be ignored as that part will get X-rays to know the exact problems that cause the pain.
Beside the medicine, your doctor may suggest you some sorts of the exercises that are safe and effective for your condition. Ideally, for knee pain exercises, getting a trained physical therapist to help you out will be the most appropriate thing to do to prevent mistakes that can make it get worse.
In general, the knee pain exercises can be anything you would like to do or rather that your knee condition allows, such as walking or riding a stationary bike to increase the blood supply to the muscles and prevent injury.
Walking is actually one of the simplest and economical to do that able to support your joints. It releases endorphins, the natural pain killer, into our body. It helps you to lose weight, so the stress on the painful knee will be decrease. Besides that, it will also improve your overall health significantly.
Other than that, strengthening the knee muscles is very important. It is the largest muscle and we put the greatest strain on it. Quads strengthening contractions are considered one of the easiest and safest exercises anyone can do to strengthen the knees and thighs.
Sit in a chair with legs extended and heels on the floor. Keeping your knees as straight as your condition allows, begin to tighten the thigh muscles and hold them in that position for a 10 count. Now relax for a 3 count. Then, repeat. You are required to do a set of 10 repetitions as part of the exercise. However, do them as many times to through the day as you possibly can. Don't forget to warm up with just 5 minutes of low impact aerobics.
Finally, the knee pain exercises need to be in balance and combined. All muscles that support your knee should become your focus, such as the hamstrings.

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By Tiffany Chambers-Goldberg

Knee Pain:
We use our knees all day long from the moment we wake up til we go to sleep at night. Running, jumping, walking, and stair climbing can all contribute to pain. In this article, we will discuss the basic anatomy of the knee and ways to keep them healthy, supported, and pain free!
The knee is the most complicated joint of the body and supports almost all of a person's body weight. There are many ligaments and tendons involved which are why there are so many reasons why knee pain may occur from misalignment, overuse and degeneration. Common injuries include tendonitis, ligament tears, arthritis, or iliotibial band syndrome. (The IT band is a ligament extending from the pelvis to the lower leg that tightens as we walk or run).
Common Causes of Knee Pain
We spend most of our time sitting, either at a desk or in a car, and as a result, the IT band gets tighter and tighter, resulting in a lack of mobility in the hip and the knee joint. In addition, when we sit for long periods of time, the muscles essentially dry out like shrink-wrap, tightening and limiting mobility. Too much sitting contributes to weight gain, which can cause knee pain as the excess weight of the body is funneled through the small joint. The patella houses the thickest layer of cartilage in the body, protecting it from the pressure of the quadriceps when the knee is flexed, as in stair climbing. Stair climbing can put as much as six hundred pounds of pressure on the patella, not to mention the added weight created by obesity.
On the other hand, some people overuse their joints. Athletes build strength with physical motion, but also create tightness in the muscles. Overuse of the knee can create a variety of problems: ligaments tear and muscles strain, especially from twisting motions. Irritation and inflammation develop resulting in tendonitis. Bursitis is caused by inflammation of the fluid filled sacs (bursae) surrounding the knee brought on by trauma, gout, or arthritis.
How To Cure Knee Pain
Taking care of your knees starts with taking care of the muscles around them. Yoga is one of the best ways I know to keep pain away. Hip limitation directly affects knee pain, so the more available your hips are, the greater amount of mobility you will have in your knee. Massage can also alleviate tight muscles, especially the thigh and IT band, allowing for freedom in the knee. Foam rollers can be purchased for under $30 and massage yourself by rolling away the tightness!

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By Rob Jonas W Pennington

Years of stooping, kneeling and running around truly takes a toll on your knees, and women have it specifically bad: Studies show women are up to 6 times more likely than men to suffer from knee pain injuries like ACL tears. Got an achy, creaky, or weak knee? Discover the real cause of knee pain and check out great ways to fix bad arthritis of the knees for good.
Creaky Knees. Your knees pop, grind and ache while climbing stairs or after a prolonged sitting.
* The Cause. Though it is commonly called "runner's knee", patellofemoral syndrome afflicts even those who are couch potatoes. The creaking you feel is due to misaligned kneecap grating over the lower end of your thighbone. Women are especially susceptible to this syndrome due to their naturally wide pelvises that causes their knees to slant inward, creating a wider quadriceps or Q than men have. Experts also state that this Q angle places extra force on a woman's knees.
* The Knee Pain Remedy: If you regularly do high-impact workouts such as running or playing tennis, cut back (but do not stop in general or the muscles that support your knees will weaken) and add gentler activities such as swimming and yoga to your routine. You can also purchase new workout shoes when your shoes' soles are worn so that your aches and joints are passably cushioned.
Achy Knees - During physical activity, you feel a sharp pain between your kneecap and shinbone. The pain persists as a constant, dull ache.
* The Cause: Tendonitis, which happens when the tendons connecting your kneecap to the shinbone become inflamed because of repeated stress and overuse. Symptoms trigger when you increase the intensity of your workouts.
* The Knee Pain Relief: To alleviate knee pain and reduce swelling, take a nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen, and ice, rest and elevate your throbbing knee, particularly following a workout. Also, consult your physician about patellar tendon straps, Velcro bands placed just under your kneecap, which alleviate knee pain by taking pressure off the tendon. If knee pain persists or worsens, immediately consult your doctor.
Stiff Knees - Your knee is swollen and puffy, and you have trouble straightening or bending it.
* The Cause: Osteoarthritis. The cartilage that cushions your joints breaks down due to use, age or excess weight, and makes your body produce more joint fluid in the knee so when the cartilage wears down completely, you are left with bone rubbing on bone and painfully swollen joints.
* The Remedy: Losing just 11 pounds can take pressure off your knees and reduce knee pain by 50 percent, according to one study. Additionally, taking NSAIDs, resting and using ice can remedy arthritis of the knee. If your knee becomes red or feels warm to the touch, consult your doctor, who may drain the excess joint fluid with a needle. About 25 percent of people with osteoarthritis need knee-replacement surgery.
Twisted Knee. You feel and sometimes hear a "pop,", and then your knee buckles, causing terrific pain. Typically this knee injury happens while playing sports.
* The Cause: The anterior cruciate ligament (ACL), and elastic band of tissue that stabilizes the knee, tears. Once again, women's Q angle comes into play. According to expert, a woman's kneecap pulls slightly to the side when she lands after a jump due to her wider pelvis. As a result, the quadriceps pulls harder on the knee. Experts also speculate that high levels of estrogen (in the latter part of the menstrual cycle) loosen ligaments and weaken their ability to protect joints.
* The Knee Pain Remedy: Consult your physician immediately. About a third of those whose injure their ACL regain strength and motion after 6-8 weeks of rest and physical therapy. So if the kneecap remains unstable, arthroscopic surgery may be needed. And if you play sports, doing exercises that strengthen your hip and butt muscles and practicing proper jumping and landing can decrease your risk of ACL injuries.

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