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Archive for August, 2012

Cold Knee Wraps

August 28, 2012

Ice Pack Wrap

 

Ice pack wraps are helpful at the end of a long day – they are practical and convenient.  Ice is a proven method for reducing pain and swelling.  So while you’re sitting and enjoying a well-deserved rest, you can ice your knees and still get up to find the remote, go to the fridge, or answer the door.

No melting ice dripping on your recliner, or mushy thawed peas rolling on the floor.  This cold therapy wrap makes icing easier.



CMC Arthritis Brace

3101-cmc-front-cropped-web

 

This is a unique thumb brace specifically designed for thumb arthritis.  It positions the thumb to relieve the joint pain caused by the osteoarthritis.  It is light, low-profile, hygienic, and easy to put on and take off.

A thumb brace like this can help relieve pain, increase function and quite possibly reduce the amount of pain killers a patient needs to take.  This is an inexpensive treatment option for basal joint or CMC arthritis.



Knee Support

August 19, 2012

Knee Support

 

Can a simple support brace make my arthritic knee feel better?

A neoprene knee sleeve will provide warmth and compression.  A support brace like this is not a cure but it will help with some of the symptoms.  A little bit of support can go a long way.  This is an inexpensive treatment option that potentially can decrease the amount of drugs a patient needs to take.  There are many types of neoprene knee sleeves available.  The best ones will be durable, washable, and have some type of covering or barrier that keeps the neoprene from directly contacting the skin.



Knee Structure

August 14, 2012

Knee bones

When understanding knee osteoarthritis it is important to understand the overall bone structure. The knee is comprised of four major bones. Understanding how your body works, you can better understand ways to reduce knee pain and increase your exercise and stretching routines.

Patella: The patella is your kneecap, a flat triangular bone that moves as the leg moves. The patella is located on the front of the knee, protecting the knee joint.

Tibia: Commonly referred to as the shin bone, this bone is used to connect the knee and ankle. The tibia is the second largest bone in the body and does the majority of weight bearing during movement.

Femur: Also know as the thigh bone. The femur is the longest bone in the human body. This bone runs from your knee to your hip joint, connecting your leg to torso.

Fibula: The fibula can also be called the calf bone. The fibula connects your knee and ankle and is located on the outside of your body alongside the tibia.



Standing calf stretch

By performing calf stretches regularly it is possible to improve blood flow and increase muscular balance around a joint. Calf stretches allow your knee joint to move through a full range of motion thereby reducing pain. By adding calf stretches to your workout or stretching routine you can greatly improve overall knee health.

A simple stretch which can be performed in the comfort of your own home, is a standing wall stretch.

Place your right foot forward, while leaving your heel on the ground. Lean forward while using your hands as support until a stretch is felt in your right calf. Keep your leg straight while maintaining balance. Hold for 15 seconds and then repeat with the left foot. This stretch should be repeated for 10 sets on both legs.



Tai Chi

August 8, 2012

Tai Chi

Considered by most experts as one of the best low impact workouts in the world, Tai Chi has been an eastern phenomenon for thousands of years. Tai Chi exercises provide significant improvement in balance, strength, flexibility, along with reducing pain associated with knee osteoarthritis.

Tai Chi involves fluid movements and is based on the inner balance of chi “energy” within the participant. Movements and breathing techniques have roots in martial arts but have evolved into a form of exercise and relaxation.

The combination of controlled movements and stretching allows muscles and joints to be strengthened and stretched. Concentrating on these basic techniques allow this ancient art form to be extremely beneficial. Tai Chi reduces pain and inflammation in arthritic knees and joints.



Walking

August 5, 2012

Mall walkers

When suffering from knee pain caused by osteoarthritis simple tasks like walking can be agonizing. However, walking is a great low impact exercise which can be done almost anywhere. Walking allows the knee to move through a normal range of motion with low impact on joints. Walking is easy to do, requires only your time and effort and can also help you lose weight.

It is important to walk on an even surface such as a track or treadmill. However, if you’re looking for a heated or air conditioned, flat surface, without a gym membership a shopping mall might be a perfect solution.  Malls provide stable walking conditions, heat or air conditioning and even a little window shopping. You can increase your distance or time as your knee grows stronger and more accustomed to your routine.

 



Sleep/Recovery

August 2, 2012

Getting enough sleep is important.

Knee osteoarthritis can be very painful and cause the knee joint to swell and become inflamed. Proper rest and relaxation is crucial to maintaining mobility and reducing pain caused by knee osteoarthritis. Sleep allows the body to recover and regenerate in order to reduce inflammation and heal the joints. A simple exercise routine combined with proper rest and recovery can be helpful in improving your overall knee health.

By maintaining a proper sleep schedule you can help your body recover faster and reduce overall pain and stiffness. You know your body better than anyone and if you feel sore or tired you might be in need of some recovery time in order to prevent injuries. We’re in the dog days of summer summer so make sure you have enough recovery time so you can enjoy the weather without knee pain.