Knee Pain Relief
Turning off muscle spasm takes away the knee pain. TNJ and these exercises can rehab most knees, even those said to be “bone-on-bone”.
Step 1. Protect the knees. NO kneeling, NO squatting, NO up/down stairs on the ball of the foot. Always plant the full flat foot on the tread.
Step 2. Passive Range of Motion: This pumps the food, oxygen , and healing components of synovial fluid into the cartilage lining the knee and kneecap. Hold the leg with 2 hands, foot free of the floor. Gently swing the foot up and down, then in inner and outer circles for 2 minutes each side twice day or more.
Step 3. Quadriceps: Sitting with knees at 90 degrees, lift one foot til the knee is higher than the other knee. Hold for 3 count, do 3 reps, repeat with other leg, do 3 full sets(each leg 3 times). This is 3X3X3 twice a day for 2 weeks then 5X5X5 as long as necessary.
Step 4. Hamstrings: Stand 2 feet from wal or post. Place hands comfortably high. Take in deep breath, swing one leg back 10-12 inches with knee straight. Blow air out and lift heel toward butt. Do 3×3x3 for 2 weeks then 5×5x5.
Step 5. Knee Control/Stability on Ice or Rocks or Slope: Sit well forward on a stable chair, or bench seat. Place one leg out straight with all weight resting passively on the heel. Tighten quads and move kneecap upward then relax and let it return to neutral. Repeat until you can do one rep/ second or faster for 2 continuous minutes. Do twice a day each leg for 2 minutes. Move the kneecap full range, not just a wiggle. In the beginning this is difficult do a few one side then the other go back and forth and in about a week you should be able to go full speed.
February 6, 2009 :: Chapter: Exercises :: Comments (0)
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