Comments for SIMPLE STRENGTHENING http://www.simplestrengthening.com Helping You Get Straight and Strong with Kathryn Merrow, The Pain Relief Coach Tue, 16 Apr 2013 15:45:18 +0000 hourly 1 http://wordpress.org/?v=3.4.1 Comment on Simple Way To Strengthen Core Muscles by Kathryn Merrow http://www.simplestrengthening.com/2013/04/06/simple-way-to-strengthen-core-muscles/comment-page-1/#comment-467 Kathryn Merrow Tue, 16 Apr 2013 15:45:18 +0000 http://www.simplestrengthening.com/?p=215#comment-467 Jai, thank you for writing. What I remember about the NYC subway is that if you don't hold on, you land on your butt! I can see where this would help with core strengthening. But you might want to keep your hand close to the bar...just in case. Kathryn Jai, thank you for writing. What I remember about the NYC subway is that if you don’t hold on, you land on your butt! I can see where this would help with core strengthening. But you might want to keep your hand close to the bar…just in case.

Kathryn

]]> Comment on Simple Way To Strengthen Core Muscles by Jai Catalano http://www.simplestrengthening.com/2013/04/06/simple-way-to-strengthen-core-muscles/comment-page-1/#comment-466 Jai Catalano Tue, 16 Apr 2013 12:20:40 +0000 http://www.simplestrengthening.com/?p=215#comment-466 As a dancer I used to tell my students the best way to learn about core is to go on the NYC subway and don't hold on. As funny as it may seem for some it actually worked. As a dancer I used to tell my students the best way to learn about core is to go on the NYC subway and don’t hold on. As funny as it may seem for some it actually worked.

]]> Comment on Quick and Easy Way to Strengthen Your Upper Back and Neck Muscles by Kathryn Merrow http://www.simplestrengthening.com/2012/08/12/quick-and-easy-way-to-strengthen-your-upper-back-and-neck-muscles/comment-page-1/#comment-423 Kathryn Merrow Sat, 06 Apr 2013 17:09:57 +0000 http://www.simplestrengthening.com/?p=209#comment-423 Hi Jennifer, Thank you for writing. Your sciatic pain can surely be related to your neck and shoulders pain. Bodies like to be balanced. You will see that in your children--they use ALL of their muscles. We adults tend to use only some of them. And it can be hard to keep good balance when you are pregnant. Don't give up and I wish you the best getting relief from the pain in your lower back and hips and upper back and neck. Take the time to get your body back in balance. Kathryn The Pain Relief Coach Hi Jennifer,

Thank you for writing. Your sciatic pain can surely be related to your neck and shoulders pain. Bodies like to be balanced. You will see that in your children–they use ALL of their muscles. We adults tend to use only some of them. And it can be hard to keep good balance when you are pregnant. Don’t give up and I wish you the best getting relief from the pain in your lower back and hips and upper back and neck. Take the time to get your body back in balance.

Kathryn
The Pain Relief Coach

]]> Comment on Quick and Easy Way to Strengthen Your Upper Back and Neck Muscles by Jennifer http://www.simplestrengthening.com/2012/08/12/quick-and-easy-way-to-strengthen-your-upper-back-and-neck-muscles/comment-page-1/#comment-422 Jennifer Fri, 05 Apr 2013 18:54:58 +0000 http://www.simplestrengthening.com/?p=209#comment-422 I am in my early 20's and recently had a baby. I had never had any back pain before my pregnancy. I was in gymnastics and ballet for many years as a child and I felt like my body was in pretty good shape. Unfortunately, everything changed during pregnancy. In addition to sciatica pain I also developed aches in my shoulders and neck that didn't dissipate after giving birth. I'm going to try these strengthening ecxersize and hopefully I can find some relief. Thanks so much for the tips. I am in my early 20′s and recently had a baby. I had never had any back pain before my pregnancy. I was in gymnastics and ballet for many years as a child and I felt like my body was in pretty good shape. Unfortunately, everything changed during pregnancy. In addition to sciatica pain I also developed aches in my shoulders and neck that didn’t dissipate after giving birth. I’m going to try these strengthening ecxersize and hopefully I can find some relief. Thanks so much for the tips.

]]> 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.

]]>