Comments for SIMPLE STRENGTHENING http://www.simplestrengthening.com Helping You Get Straight and Strong with Kathryn Merrow, The Pain Relief Coach Tue, 24 Apr 2012 13:34:55 +0000 hourly 1 http://wordpress.org/?v=3.3.1 Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Kathryn Merrow http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-399 Kathryn Merrow Tue, 24 Apr 2012 13:34:55 +0000 http://www.simplestrengthening.com/?p=196#comment-399 Hi Allen, If you have flat arches, please consider using the orthotics. They will help your knees tract normally. I'm so glad that you now have a plan to work with! Stick to it! :-) Thank you for writing back and you are welcome! Glad to be able to help. Kathryn The Pain Relief Coach Hi Allen,

If you have flat arches, please consider using the orthotics. They will help your knees tract normally.

I’m so glad that you now have a plan to work with! Stick to it! :-)

Thank you for writing back and you are welcome! Glad to be able to help.

Kathryn
The Pain Relief Coach

]]> Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Allen G http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-396 Allen G Tue, 24 Apr 2012 06:29:03 +0000 http://www.simplestrengthening.com/?p=196#comment-396 Wow, lots of good advice there Kathryn! I do have orthotics but don't use them anymore since my plantar fasciitis has gone away. However, I do have a good pair of gel inserts for my work shoes but don't transfer them into my basketball shoes for the weekend. Raising my adjustable seat to make it easier to get up from the sitting position is a good one too. Come to think of it that's where I notice a lot of fatigue and pain. I could probably stand to lose 10 to 15lbs which would help too. My normal weight is around 180 but I'm a little sluggish since the knee pain began and got up to 195- 200 after a 5 week vacation last month. All in all, I think I have a plan to try to stick to now. Thanks Kathryn! Wow, lots of good advice there Kathryn! I do have orthotics but don’t use them anymore since my plantar fasciitis has gone away. However, I do have a good pair of gel inserts for my work shoes but don’t transfer them into my basketball shoes for the weekend. Raising my adjustable seat to make it easier to get up from the sitting position is a good one too. Come to think of it that’s where I notice a lot of fatigue and pain.

I could probably stand to lose 10 to 15lbs which would help too. My normal weight is around 180 but I’m a little sluggish since the knee pain began and got up to 195- 200 after a 5 week vacation last month. All in all, I think I have a plan to try to stick to now.

Thanks Kathryn!

]]> Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Kathryn Merrow http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-395 Kathryn Merrow Sun, 22 Apr 2012 14:00:10 +0000 http://www.simplestrengthening.com/?p=196#comment-395 Hi Allen, Thank you for writing about your knee pain. You are welcome and here are my thoughts about your knees. Twisting is hard on knees. So are abrupt stops. This sounds a lot like basketball as I have observed it. :( However, you could still keep throwing the ball into the net. Stretching and throwing are good for the upper body and heart. Running is hard on knees because of the pounding. That's why walking helps--it uses all of the leg muscles without the jarring movements that usually accompany running. If your vehicle seat is high, that's very good getting out. You may have to think about how you get in. The goal is to keep our knees at a 90 degree angle or more open. Could you back onto your seat first and then lift your legs in? Perhaps you can 'plant' your feet getting in and out in a way that avoids twisting your legs, back or knees? That's good you are working on strengthening your leg muscles. Don't forget the hamstrings! You also have muscles on the inner side and outer side of your thighs. But you want soft, relaxed calves. Do you need arch supports? If you have flat feet that is hard on knees because flat feet create angles in knees rather than allowing them to track normally. Running shoe stores usually sell good, firm orthotics for runners and anyone can use them. On a brighter note, if you were a race horse you would probably be used to sire more race horses. :) 1. No twisting-turning at the knees. Keep your feet pointing in the direction you want to move. When I was 30, I thought I would need knee replacements. One day it dawned on me that I was twisting from sink to dishwasher...at the knees! So I stopped doing that and the knee pain went away. 2. Strengthen <em>all </em>of the leg muscles except for calves. 3. Flat feet? Get good arch supports. 4. Ice is great therapy. Use cold packs around your knees whenever you are resting or even in bed. I'm talking often! Daily! At <em>least </em>once a day. Twenty minutes on/twenty off. 5. It doesn't sound like you are overweight but if you are, it causes pressure on knees. 6. Watch your posture when sitting and standing. 7. Avoid sitting with your feet tucked under you. 8. If your favorite chair or couch makes you work to get up, make it higher with pillows. 9. When you walk for activity (which is also fun) make sure to roll your foot from heel, through mid-foot and push off with your toes. Swing your arms at your sides with thumbs facing forward. Use Nordic walking sticks if you wish. 10. Examine the muscles around your knees, looking for tender areas. Warm them by rubbing, massaging. See if you can follow the tender spots to other tender spots. Massage is great natural therapy! Here's the deal: <em>Bodies heal all the time</em> and you have an advantage because you are young. If it were me, I would replace the weekend warrior stuff with more knee-friendly neutral-movement activities, at least for now. Give your knees a chance to heal. It make take a few months. Whenever you feel an ouch, pay attention to the movement that just caused it. Change the movement. Allen, I think you have lots of years left with happier knees. They just need some care and attention from you right now. That's why they are complaining: They want help. Kathryn The Pain Relief Coach Hi Allen,

Thank you for writing about your knee pain. You are welcome and here are my thoughts about your knees.

Twisting is hard on knees. So are abrupt stops. This sounds a lot like basketball as I have observed it. :( However, you could still keep throwing the ball into the net. Stretching and throwing are good for the upper body and heart.

Running is hard on knees because of the pounding. That’s why walking helps–it uses all of the leg muscles without the jarring movements that usually accompany running.

If your vehicle seat is high, that’s very good getting out. You may have to think about how you get in. The goal is to keep our knees at a 90 degree angle or more open. Could you back onto your seat first and then lift your legs in? Perhaps you can ‘plant’ your feet getting in and out in a way that avoids twisting your legs, back or knees?

That’s good you are working on strengthening your leg muscles. Don’t forget the hamstrings! You also have muscles on the inner side and outer side of your thighs. But you want soft, relaxed calves.

Do you need arch supports? If you have flat feet that is hard on knees because flat feet create angles in knees rather than allowing them to track normally. Running shoe stores usually sell good, firm orthotics for runners and anyone can use them.

On a brighter note, if you were a race horse you would probably be used to sire more race horses. :)

1. No twisting-turning at the knees. Keep your feet pointing in the direction you want to move. When I was 30, I thought I would need knee replacements. One day it dawned on me that I was twisting from sink to dishwasher…at the knees! So I stopped doing that and the knee pain went away.

2. Strengthen all of the leg muscles except for calves.

3. Flat feet? Get good arch supports.

4. Ice is great therapy. Use cold packs around your knees whenever you are resting or even in bed. I’m talking often! Daily! At least once a day. Twenty minutes on/twenty off.

5. It doesn’t sound like you are overweight but if you are, it causes pressure on knees.

6. Watch your posture when sitting and standing.

7. Avoid sitting with your feet tucked under you.

8. If your favorite chair or couch makes you work to get up, make it higher with pillows.

9. When you walk for activity (which is also fun) make sure to roll your foot from heel, through mid-foot and push off with your toes. Swing your arms at your sides with thumbs facing forward. Use Nordic walking sticks if you wish.

10. Examine the muscles around your knees, looking for tender areas. Warm them by rubbing, massaging. See if you can follow the tender spots to other tender spots. Massage is great natural therapy!

Here’s the deal: Bodies heal all the time and you have an advantage because you are young.

If it were me, I would replace the weekend warrior stuff with more knee-friendly neutral-movement activities, at least for now. Give your knees a chance to heal. It make take a few months.

Whenever you feel an ouch, pay attention to the movement that just caused it. Change the movement.

Allen, I think you have lots of years left with happier knees. They just need some care and attention from you right now. That’s why they are complaining: They want help.

Kathryn
The Pain Relief Coach

]]> Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Kathryn Merrow http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-394 Kathryn Merrow Sun, 22 Apr 2012 13:25:55 +0000 http://www.simplestrengthening.com/?p=196#comment-394 Hi Allen, Thank you for asking but I don't have an opinion except that treatments are often approved in other countries much more quickly than here. Sometimes we drag. Kathryn The Pain Relief Coach Hi Allen, Thank you for asking but I don’t have an opinion except that treatments are often approved in other countries much more quickly than here. Sometimes we drag.

Kathryn
The Pain Relief Coach

]]> Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Allen G http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-393 Allen G Sat, 21 Apr 2012 23:21:11 +0000 http://www.simplestrengthening.com/?p=196#comment-393 Oops I forgot, I've heard about stem cell therapy for knee joints and ligaments. I don't think it's legal here in the U.S.A. but is in Germany and other countries. Do you have an opinion about this? Oops I forgot, I’ve heard about stem cell therapy for knee joints and ligaments. I don’t think it’s legal here in the U.S.A. but is in Germany and other countries. Do you have an opinion about this?

]]> Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Allen G http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-392 Allen G Sat, 21 Apr 2012 23:17:53 +0000 http://www.simplestrengthening.com/?p=196#comment-392 Hi Kathyrn, thank you for writing this article and I'm glad I found it today. My knees are making life tough for me as of late and I need them for at least 8 more years to continue making my livelihood. Long story short, I am almost 41 and have been a weekend warrior on the basketball courts and ski slopes for close to 20 years. During the past year my knees feel very stiff and bending down to a 45 degree angle is painful as heck. I just joined the gym again in hopes of strengthening the surrounding muscles supporting the knee to see if that helps. As a delivery driver, I get in and out of my truck 180 times a day, usually with a load in my arms each time I step out. Do I have a chance of being pain free again or should I just stop the weekend warrior stuff and try to survive 8 more years? If I was a race horse I'd probably be put down but that's not an option unfortunately. Hi Kathyrn, thank you for writing this article and I’m glad I found it today. My knees are making life tough for me as of late and I need them for at least 8 more years to continue making my livelihood. Long story short, I am almost 41 and have been a weekend warrior on the basketball courts and ski slopes for close to 20 years. During the past year my knees feel very stiff and bending down to a 45 degree angle is painful as heck.

I just joined the gym again in hopes of strengthening the surrounding muscles supporting the knee to see if that helps. As a delivery driver, I get in and out of my truck 180 times a day, usually with a load in my arms each time I step out. Do I have a chance of being pain free again or should I just stop the weekend warrior stuff and try to survive 8 more years? If I was a race horse I’d probably be put down but that’s not an option unfortunately.

]]> Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Kathryn Merrow http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-379 Kathryn Merrow Tue, 27 Mar 2012 02:11:34 +0000 http://www.simplestrengthening.com/?p=196#comment-379 Hi Alicia, Thank you for writing and I'm glad to help. It sounds like you are doing all the right things. :-) Looking forward to you feeling better and getting back to your old self. Kathryn The Pain Relief Coach Hi Alicia,

Thank you for writing and I’m glad to help. It sounds like you are doing all the right things. :-)

Looking forward to you feeling better and getting back to your old self.

Kathryn
The Pain Relief Coach

]]> Comment on How To Get Rid Of Your Knee Pain And Stiffness Naturally by Alicia Higgins http://www.simplestrengthening.com/2012/03/20/how-to-get-rid-of-your-knee-pain-and-stiffness-naturally/comment-page-1/#comment-378 Alicia Higgins Mon, 26 Mar 2012 22:12:27 +0000 http://www.simplestrengthening.com/?p=196#comment-378 Thank you so much this blog was helpful, although I'm already doing most of these things I was recently in a car accident and then before that I had major surgery. So it's taken me longer than usual to get back on track but I've been able to get some strength back in my legs by doing the circular motion, I also walk every morning to the gym. I basically walk every where now and I think that has been a major part of my recuperation, I'm also able to start running again, something I haven't been able to do consistently for a while now. I'll try the one with the toes curled towards your nose, the rest I've been doing, thanks again for this article. Thank you so much this blog was helpful, although I’m already doing most of these things I was recently in a car accident and then before that I had major surgery. So it’s taken me longer than usual to get back on track but I’ve been able to get some strength back in my legs by doing the circular motion, I also walk every morning to the gym. I basically walk every where now and I think that has been a major part of my recuperation, I’m also able to start running again, something I haven’t been able to do consistently for a while now. I’ll try the one with the toes curled towards your nose, the rest I’ve been doing, thanks again for this article.

]]> Comment on What Causes Your Aching Back Muscles? by Kathryn Merrow http://www.simplestrengthening.com/2011/10/28/what-causes-your-aching-back-muscles/comment-page-1/#comment-355 Kathryn Merrow Thu, 29 Dec 2011 14:32:57 +0000 http://www.simplestrengthening.com/?p=188#comment-355 Hi Sunny, Poor posture is definitely a major cause of back pain but most folks don't realize that is the cause of their discomfort! Poor posture causes muscle strain and compresses or squashes the lungs, stomach and other organs of our bodies. Yes, bending from the knees rather than at the waist certainly does help prevent back strain and pain. I have more information and articles on natural back pain relief at <a href="http://simplebackpainrelief.com" rel="nofollow">http://SimpleBackPainRelief.com</a> Kathryn The Pain Relief Coach Hi Sunny,

Poor posture is definitely a major cause of back pain but most folks don’t realize that is the cause of their discomfort!

Poor posture causes muscle strain and compresses or squashes the lungs, stomach and other organs of our bodies.

Yes, bending from the knees rather than at the waist certainly does help prevent back strain and pain. I have more information and articles on natural back pain relief at http://SimpleBackPainRelief.com

Kathryn
The Pain Relief Coach

]]> Comment on Top Three Ways To Get Rid Of Muscle Pain In Your Legs by Kathryn Merrow http://www.simplestrengthening.com/2011/11/01/top-three-ways-to-get-rid-of-muscle-pain-in-your-legs/comment-page-1/#comment-354 Kathryn Merrow Thu, 29 Dec 2011 14:28:34 +0000 http://www.simplestrengthening.com/?p=192#comment-354 Hi Sunny, Yes, heat and cold are good treatments for muscle or nerve pain relief. I have articles about how to use them at <a href="http://simplepainrelief.com" rel="nofollow">http://SimplePainRelief.com</a> Just scroll to the Category on the right hand side for Cold and Heat. I am a huge believer in the power of massage and I would suggest it much more frequently than you do. But the massage therapist has to understand how bodies work and be able to determine the best area to massage. Sometimes (lots of times) it is NOT where the pain is! And exercise to help balance the muscles in our bodies is excellent. This works best when there are no restrictions that keep us from moving fully. If there are restrictions, often the best therapy is to first have massage to relax the proper muscles and after that has been done, then begin stretching and strengthening. I also have another natural pain relief website at <a href="http://simplebackpainrelief.com" rel="nofollow">http://SimpleBackPainRelief.com</a> which has lots and lots of articles about natural back pain relief. Kathryn The Pain Relief Coach Hi Sunny, Yes, heat and cold are good treatments for muscle or nerve pain relief. I have articles about how to use them at http://SimplePainRelief.com Just scroll to the Category on the right hand side for Cold and Heat.

I am a huge believer in the power of massage and I would suggest it much more frequently than you do. But the massage therapist has to understand how bodies work and be able to determine the best area to massage. Sometimes (lots of times) it is NOT where the pain is!

And exercise to help balance the muscles in our bodies is excellent. This works best when there are no restrictions that keep us from moving fully. If there are restrictions, often the best therapy is to first have massage to relax the proper muscles and after that has been done, then begin stretching and strengthening.

I also have another natural pain relief website at http://SimpleBackPainRelief.com which has lots and lots of articles about natural back pain relief.

Kathryn
The Pain Relief Coach

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