Top 11 Knee Pain Exercises for Pain Relief

Knee pain is one of the most common musculoskeletal complaint that brings people to their doctor. With today’s increasingly active society, the number of knee problems is increasing. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn’t surprising.

Exercising frequently can help to strengthen the muscles surrounding the knee joints. These workouts can help to strengthen your knee and less susceptible to injury. Here are 11 exercises to strengthen your knee joints:

Stretching exercises

  • 1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 – 10 seconds and release. Repeat 5 times on each leg.
  • 2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
  • 3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 – 5 inches off the floor. Hold for 5 – 10 seconds, then release. Repeat 5 times on each leg.
  • 4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

Strength Training

  • 5. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
  • 6. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
  • 7. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
  • 8. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  • 9. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 – 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  • 10. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too.
  • 11. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

4 Benefits & Risks for Back Pain Surgery

Back pain is certainly one of the most terrible injuries you can have. Research shows that back pain is the most frequent cause of activity limitation in people younger than 45 years old. There are many different causes why one gets back pain. Some of the pain might be an acute while the others are long-term pain.

Treatment of long-term back pains ranges from simple exercises at home to surgery by specialize orthopedics. Surgeries can be quite complicated and it should only be done when there is unbearable pain that causes instability in movement, or nerve problems that causes inability to control the bladder.  However, back surgery does have its benefits too.

Firstly, back surgery will decrease the time needed for recovery. The normal recovery time for the common procedures have been shortened due to advancement in technology. The speed in which for your recovery is dependent on numerous factors such as your age, your illness condition and your physical health. The average time for recovery after a surgery is approximately eight to eleven weeks.

Secondly, back surgery will improve your lifestyle after the operation. The improvement in your lifestyle is certainly another key benefit in which one would decide if they should opt in for surgery. During a back fracture, it is necessary for one to go through a back surgery so that the fractured bones can be healed.

Besides the benefits of performing a back surgery, there are certain risks involved in going through the surgery. These risks should be carefully thought of and discussed with your doctor should you proceed on with the surgery.

The first risk is that, there is a possibility that your injury will become worse after the surgery.  Sometimes surgery might cause deformity to the areas that was operated.  There might also be the possibility where by your pain may gets worsened or the loss of use of a limb.

The second risk occurs when the surgery does not work on you. This is because some types of back pain cannot be healed through operation. So it is pointless if you undergo a surgery to cure a back pain that does not heal it.

It is essential that you would consult your doctor first before making a choice to go for a back surgery. Even though there are benefits to perform operation on your back due to the excruciating pain, but it is advisable to consult a doctor first before making any decisions.

Top 5 Sports Injury Symptoms You Shouldn’t Ignore

There are many reasons why athletics get injured while doing their sports activity and One of the most common reasons is neglecting the importance of warm ups, as well as stretching. However there are some injuries that do not happen instantly and such injuries will only get worse when you start to ignore the symptoms that build up from it.

Knee injury symptoms

Knee injury is one of the common injuries that most sportsmen are facing today. Here are the few symptoms which one shouldn’t ignore when you’re facing the knee injury:

  • When your knee is unable to move within your normal range for more than a day, it is an indicative problem that there is an internal swelling. When this happens, there will be a need to consult an orthopedic specialist. This form of injury includes other joint injuries as well.
  • Besides, if you’re unable to exert your full weight on the injured knee, it is a sign whereby you need to rest your leg for a day or two. Should this problem persist, there will be a need for you to consult a doctor.

Pulled Hamstring symptoms

The first symptom when you encounter a pulled hamstring is a sudden sharp pain at the back of your leg. This is usually encountered during high-speed trainings such as sprinting or when heavy pressure exerted while performing the workouts.

There are also other symptoms, such as bruising, swelling, spasm and it will be hard for you contract your hamstring. The symptoms are such as:

  • Bruising occurs when there are small tears that cause bleeding. This will eventually result to bruising at the back of your thighs.
  • Swelling, which usually causes muscle contraction, is a symptom that usually occurs due to the accumulation of blood from an injured hamstring.
  • Spasm, due to the sudden effect (sprint) to the muscle, its control of contraction is generally confused. This might cause the muscle to be stimulated.

Calf Muscle Strained symptoms

The muscle is strained is because it has been stretched too much. Should there be greater pressure exerted, it will result in a muscle pull or even a muscle tear. These symptoms of calf muscle straining vary from 3 different grades:

  • Grade 1, least amount of disability which usually does not have much effect on the activity that the sportsman is participating.
  • Grade 2, bruising and swelling may be involved which might cause a substantial form of discomfort to the sportsman. This may limit him from participating certain vigorous activity.
  •  Grade 3, this strain will restrict sportsman from walking and further worsened the swelling and bruising condition.




7 Home Remedies for Joint Pain Relief At Home

Living with chronic joint pain?

Many times in life, body pains as such may inevitably affect our living lifestyle and even cause inconvenience to our lives, as moving of joints is almost indispensable.

Basically the causes of joint pain can be triggered by various injuries and conditions besides aging. It may be a result of sports injury, excessive straining due to the overuse of joints, or even be one of the symptoms for arthritis. Hence it is important to understand your body well and detect the symptoms early as an average person may not be able tell if it’s the joints or a torn tendon.

Here are a few joint pain remedies, which can give you a better quality of life and may help to eliminate the consumption of painkillers as medications commonly prescribed for joint pain are usually pain killers and anti inflammatories:

  1. Take a shower with warm water
    It can effectively reduce your joint discomfort easily.
  2. Consumption of banana
    Bananas provide strength and grease to your joints, which may help in reducing the pain in joints suffering from pain.
  3. Intake of carrot juice
    It helps in improving the condition of joint stiffness by making our ligaments stronger.
  4. Use hot and cold compresses on the painful areas of your joints
    It will help in reducing your pain from the joint.
  5. Joint Pain Exercises
    Effective in resolving the problem of joint stiffness. Such workouts will help in improving your joint flexibility and also strengthens your bones.
  6. Warm olive oil massage
    It is a cost-saving solution and natural remedy for joint stiffness.
  7. Mixture of carrot juice and lemon juice
    This is one of the good home remedies to reduce joint pain.

Although there is no permanent cure for joint pain, but changing your lifestyle and taking good care of your body can yield positive results on a long run. Start keeping up to a weekly or daily exercising habit as workouts can effectively help in reducing the pain in the joints. Researches have shown that working your body with motion exercises will help to improve your mobility and keep your fitness levels up. While performing those exercises, be cautious with the movements and perform it with good control.

However, do not hesitate to seek for medical support if your joint pain still persists after trying out the suggested remedies. It is advisable to seek for professional treatment if your Joint pain is giving you symptoms that can be interpreted into serious health issues.

Top 3 Simple & Safe Back Pain Exercises At Home

There are many reasons why people are suffering from back pain problems today. One of the most common contributing factors to back pain problems is the effect of muscles strain that happens when there is an unexpected twist or force being exerted to your back. Besides that, a pull to one or several muscles in the back may also result to a tear in the muscle which will further worsen the condition.

Some back pain issues require medical attention and treatment, yet some could be treated with exercises with the aim of improving your back pain problems. Here are the top 3 simple and safe back pain exercises that can be performed at home effortlessly:

  1. Dorsal Raise
  2. Dorsal raise is a form of stretching exercise that requires a mat to be placed on the floor while performing the workout. You would need to lie flat on your front with your hands on your temple. Relax your shoulders and take a deep breath while lifting your chest and stomach off the floor at a comfortable level.Hold it for 2-3 seconds and exhale while lowering your chest back to the ground.Do take note that focus should be placed on contracting the erector muscles on your lower back while doing the workouts. Avoid thrusting it upwards as it might potentially hurt your back.
  3. McKenzie Press-up
  4. McKenzie press-up is a form of stretching exercise that is similar to dorsal raise. Similarly, you will also need to lie down flat on your front, with hands flat on the floor which ideally looks like a push-up position. Adjusting your hands to the ends of your shoulders and ensure that your head and neck is aligned with your spine (almost as if you are standing up straight). Relax your butt and back. Keep up with your breathing pace by inhaling and exhaling at comfortable pace. Exhale when you are lifting up your upper body while keeping your pelvis on the ground. Likewise, inhale as you slowly lower yourself down.Repeat this exercise 10 times with a pace of 4 seconds and a total of 2-3 sets a day.
  5. Pelvic Tilt
  6. Pelvic tilt is a form of stretching exercise that can effectively strengthen your lower back muscles. It is a good exercise for starters who are seeking for remedies to relieve their lower back pain problems. This form of exercise requires you to lie down on your back, with your knees bend and your feet on the ground. Next, stretch your stomach muscles by moving your buttocks and pelvis towards the front so that your lower back is fully in contact with the floor. Hold it for a count of 6 and then slowly moving back to your original position.This exercise should be done for about 5 to 15 times for effective results.

Top 7 Tips for Back Pain Relief

One of the most common body pain problems we are facing lately is back pain. If you are having consistent backache issues that are intolerable at times, I believe you had caught up with the second most common neurological disorder – Back pain.

The occurrence of back pain can be due to many reasons. Start assessing the reason behind the pain and understand what are the causes behind it and why. As a matter of fact, back pain can be interpreted into more serious conditions such as herniated disc, spinal stenosis, spondylosisthesis, osteoporosis, or a tumor, hence it’s important to find out what is the reason that is causing your back pain.

Aside that, we’ve got 7 tips for you to relieve the pain in your back:

  1. Vitamin D
  1. Muscle pain is one of the body pain issues that will result to unbearable backaches, probably due to vitamin D deficiency. One easy way to replenish your body with vitamin D would be exposing yourself to the sun and allowing your skin to absorb the UV rays. However people with darker pigmented skin will not effectively convert UV rays to vitamin D as compared to others.
  2. Yoga
  3. Sign up for a yoga class to relieve back pain issues in just 16 weeks. The pain intensity, disability and reliance on pain killer medications will be significantly reduced.
  4. Massage Therapy
  5. Go for a massage therapy if you are having lower back pains, especially for the women during pregnancy. Studies have proven that back massages will not only relieve chronic back pain, it can also effectively reduce anxiety and depression.
  6. Capsaicin Cream
  7. Studies shown that capsaicin cream can effectively reduce pain by acting as an analgesic effect. As compared to placebo, capsaicin cream can reduce pain by 11% more when conducting on a double-blind study.
  8. Improving on Your Posture
  9. Improving one’s posture by eliminating bad habits such as slouching can help in reducing the pain, muscle tension on your back, and improve mobility. In our daily lives, we hardly pay attention to our sitting or standing posture and this eventually leads to muscle strain and adding stress to our spine.
  10. Acupuncture
  11. Engaging in regular acupuncture sessions can effectively reduce back pain on a long run. Studies have shown that people who are regularly taking up acupuncture sessions will have a significant reduction in pain after a year of acupuncture. After two years, people who are still consistently receiving acupuncture might had been pain-free by then.
  12. Visit an Orthopaedics Clinic
  13. Seek for medical support if your back pain still persists after trying out the suggested remedies. It is advisable to seek for professional treatment if the pain is giving you symptoms that can be interpreted into serious health issues.

The wonder kids I

The children in the Yip family seem to have patented scoring As in O-level examinations a little ahead of time.

Bryan Yip, 14, collected 10 As and pass grades in two other subjects, while his sister Michelle, 12, scored five As and pass grades in another two subjects.

O-level candidates are typically 16 years old.

Being advanced seems to run in the family: their mother, Dr Joanna Lin, 43, finished her O levels at 14 and her A levels at 17.

The siblings are among just 10 young people in the last three years – mainly international students – who have taken an O- or A-level exam earlier than usual at the British Council.

The council offers O- and A-level exams by Cambridge International Examinations and the London Edexcel Board, which administers educational qualifications in Britain.

The Ministry of Education here, which administers the Singapore-Cambridge O- and A-level exams, said that in the last five years, fewer than five students a year took its exam at a younger-than-usual age. The youngest for its O levels was 14, and for its A levels, 16.

Dr Lin, an oncologist from Malaysia, and her husband, Dr Kevin Yip, 45, an orthopaedic surgeon from Hong Kong, are permanent residents who moved here in 1996.

In June last year, the couple got Bryan to take Edexcel O-level papers in English, Chinese, Biology and Human Biology; they signed up Michelle for the Chinese paper ‘just to try it out’.

Dr Lin said: ‘Their work looked like it might be good enough for the O levels.’

Their results – two As and two Bs for Bryan, and a C for Michelle – encouraged the couple to sign them up for more papers.

Over the following year, Bryan took both Edexcel and Cambridge International exams in Geography, History and Chemistry, and Cambridge International papers in Maths and Physics – and scored As in all.

Michelle took both exam boards’ papers in Biology and Maths, an Edexcel paper in Human Biology and a Cambridge International one in Chinese. She scored As in all except Chinese.

Dr Yip said: ‘They’re just regular children who love playing computer games and SMS-ing their friends.’

His wife added that the general level of education here was of a high standard, and that ‘their classmates could probably do as well if they took the exams’.

To let the children focus on the exams, their parents took them out of school this year to be tutored at home.

Bryan was in Anglo-Chinese School (Independent), and Michelle, at Henry Park Primary School.

Bryan, who plans to become a doctor like his parents, said: ‘It feels quite good that what others are slogging over for four years, I’ve done in one and a half.’

Michelle said: ‘Not having homework is kind of nice, but I miss my friends.’

So their parents have placed them back in school, but in Britain.

Last month, they started lessons at Concord College in Shropshire. Bryan is preparing for four A-level subjects, while Michelle will do more O-level papers and start preparations for the A levels too.

Dr Yip plans on having them back here for their university studies.

In the Yip home here, the youngest of the brood seems likely to carry on the family tradition: Anthony, at five, is already reading encyclopaedias by himself.


Credits: Asia One