BY JOANNE BARRY COLON
Did you know that one in two Americans believe pain is a part of life, while 41 percent believe pain is a part of aging.
As a Certified Rehabilitation Fitness Specialist, Nutrition Coach and Reiki Master, I help many people relieve their pain by applying the following:
• Introducing a well-balanced diet low in sugar, salt and dairy
• Identifying the emotional/mental problem (Metaphysical) behind the physical problem. In addition to working on the emotional/mental blocks.
• Incorporating flexibility, range of motion and strengthening exercises
Below are four exercises to help relieve knee pain and strengthen the knee:
• Heel Slide Knee Extension – Lie on your back (on the floor or bed), with your left knee bent and left foot flat , slowly slide the left heel away from your body so both legs are parallel, hold for five to 10 seconds then return to start position. Repeat 10 times on the left leg then repeat on the right leg.
• Hamstring Stretch – Sit on your chair with your left leg bent and your foot flat on the floor. Your right leg should be extended straight with your heel on the floor and toes pointing up. Lean your torso forward and reach your right hand down to your toes. Hold this position for 15 to 20 seconds while continuing to breathe regularly. Repeat on the other side.
• Standing Single Leg Hamstring Curl (Leg Cur) – Stand behind a chair keeping the front of your thigh parallel to the chair. Slide the working leg back slowly and lift your foot up toward your buttocks (avoid letting the working leg creep forward) hold for three seconds and slowly bring back down. Repeat 10 times on each leg to complete one set. Complete two to three sets for 10 to 15 repetitions Do not touch the floor between repetitions. Ankle weight can be used to increase the intensity. This exercise strengthens the hamstrings (back of your thigh).
• Wall Slide – Leaning with your back up against a wall, bend your knees 30 degrees sliding down the wall (hold for five seconds, breathe regularly, do not allow your knees to go over your toes), then straighten up again. Move slowly and smoothly, keep your feet and legs parallel. Repeat six to 10 times for two to three sets.
This exercise strengthens the quadriceps. These muscles work to straighten the knee.
To decrease knee pain, stiffness and improve mobility, range of motion (ROM), and strength, stretching can be performed daily, while strengthening exercises should be performed two to three days per week on alternating days (i.e. Mon, Wed, Fri). Should you experience increase soreness after performing these exercises, it may help to ice your knees for 10 minutes, wrap a bag of ice in a towel, and place over your knee. For additional relief, soak in a lavender Epsom salt bath for 20 to 30 minutes. For continuous relief, rub two to three drops of lavender essential oil on your knee, two to three times a day.
Consult with your physician before starting any exercise or stretch program. For additional mind, body and spiritual guidance work one on one with a Certified Rehabilitation Fitness Specialist and Reiki Master. Email your questions to firstname.lastname@example.org