Stretches For Knee Pain

Stretches for knee pain is a very important part of returning back to function, after any debilitating episode in the knee joint. However, this necessitates that one consciously works towards achieving complete range of motion in not just the knee but in all the joints of the leg, i.e.: the hip and ankle as well. Statistics have shown that 90% of knee pain comes from tightness in the quadriceps, hamstrings and calf muscles. Hence complete flexibility of all the muscles that surround these three joints is key to recovery via:

1. Stretching for all the muscles and joints of the leg
2. Strengthening of all the muscles that offer the leg support

Stretches are very important because tight muscles are easily injured. They can also pull a joint out of alignment. Both these factors would further increase your pain, if you are already symptomatic. Stretching over two joints at a time is more effective, as is working with two muscle groups at the same time. Always stretch the uninvolved leg as well. To be effective, each stretch is held for 30 seconds with 5 repetitions.

The main muscles that effect knee stability are:

1. The quadriceps and hamstrings. These are muscles in the front and back of your thigh respectively.
2. The hip flexors made up mainly of the iliopsoas and rectus femoris. These are located in front of your hip
3. The hip extensors (the buttocks) mainly comprise the gluteus maximus and the hamstrings
4. The hip abductors which include the gluteus medius and IT band (by virtue of the muscles attaching to it). These are on the outer side of your hip.
5. The hip adductors that are located on the inner side of your thigh, beginning in the groin
6. The calf muscles

Stretches for knee pain are carried out slowly.The exercises below are for pain in the right knee, no matter what the cause is.

Stretching the hip flexors and quadriceps together, stretches out the muscles in front of the hip and thigh:

1. Start in half kneeling position, i.e. bear weight on the right leg, by kneeling on the right(R) knee, while you support yourself on the left(L) leg by bending it at 90 degrees at the hip and knee. (Place a cushion under your (R) knee, for comfort, if necessary).
2. The foot of the (R) leg is placed up on a chair behind you, while you continue to stay in half-kneeling.
3. Arch your back backward gently, to stretch out the(R) hip flexors and (R) quadriceps. You can reach back to hold the chair if you wish. Hold/ repeat as suggested above
4. Next, placing both hands over your (L) knee, lean forward over (L) leg, so that your (L) hip is well flexed beyond the position of the ankle of the same leg. The (R) knee does not move out of position. The (R) foot continues to stay up on the chair behind you. This will stretch the (R) hip flexors. Hold/repeat as is required.

Stretching the hamstrings and calf muscles together, stretches out the back of the knee:

1. Place the toes of your right foot on a roll that is 4-6" in diameter while standing on your (R) heel. Place your (L) leg comfortably behind you.
2. Tighten your (R) quadriceps to relax your(R) hamstrings(by the muscle law of reciprocal relaxation)
3. Gently drop down towards the floor by bending forward at both hips (without bending your knees) till your fingers reach the floor. Hold/repeat as suggested above.

Along with stretches for knee pain, strengthening of all the muscles around the hip, knee and ankle is also very important. Strength is built up gradually.But for the first and last two exercises, all the rest (exercises 2-6) are started at 5 counts and increased by 1 every other day till 15-20 counts are reached. Weights can slowly be introduced as a progression. Again we are discussing the right knee.

1. Lie on your back, after placing a small towel roll under your (R) knee. Gently press your knee down toward the surface using your quadriceps, while lifting the heel of the same leg off the surface. Hold the position for 10 seconds. Move your foot back and forth during those 10 seconds. Repeat both steps 10 times. This is one set. Perform 5 sets. These are known as "knee isometrics".
2. Still lying on your back with your legs out straight, bend your (R) leg up toward your chest. Return back to starting position. Repeat. Stay mindful of the counts.
3. Next, lift your (R) leg up towards the ceiling without bending your knee. Stop when your leg is at a 45 degree angle with the surface you are lying on. Return to starting point. Repeat. Count as above.
4. Turn on to your left side. Bend your left knee to provide support. Lift your (R) leg sideways, while keeping your knee straight. Return to base. Repeat. Stay with your counts.
5. Now lie on your stomach. Bend your (R) knee, then lift that leg upward off the surface. Return. Repeat. Count.
6. Continuing to lie on your stomach, lift your (R) leg off the surface, this time with your knee straight. Return back and repeat. Keep your counts.
7. Wall Slides: Stand against a wall. Place a 9" diameter ball in the small of your back. Bend your knees 30 degrees. Slide down, then return back up the wall. Place your hands on the wall for support. Keep your feet parallel. Never let your knees go out over your toes. Repeat 10 times.
8. Stand on your toes while holding on to the back of a chair for support. Bring your heels back down. Repeat 10 times.This strengthens your calf muscles.

This completes your hip, knee and ankle strengthening program.

Pain is your body's signal for help. Doing a regular exercise routine will ensure the health and stability of your knee joints and decrease or prevent pain as the case may be. Since strengthening shortens muscles, it is advisable to start with "knee isometrics" to warm up, continue with the strengthening routine and finish with the stretches for knee pain.

Facet Injections As a Choice for Back Pain

Facet injections are minimally invasive procedures that temporarily relieve pain resulting from an inflammation in a facet joint. Pain associated with a facet joint is not fully understood, but it is believed that it is possible that it stems from one of several causes, injury, arthritis, or degeneration, and it can produce symptoms similar to disc degeneration. A facet injection's benefits only last temporarily; from a mere day up to a year as it is a minimal procedure. Facet injections are usually used in conjunction with physical therapy and/or other forms of treatment such as chiropractic spinal manipulation.

Dual purpose

Facet injections work by introducing a long term corticosteroid, along with an anesthetic agent developed to numb the area, into the facet joint that is painful, either entering the capsule or alongside the surrounding tissue of the joint. The facet injection also has a purpose beyond the temporary pain relief; it can also be used as a diagnostic procedure. The facet injection blocks pain signals sent to the brain by numbing the nerves in that area, patients that benefit from these injections may be candidates for facet rhizotomy, which is a procedure in which the nerve endings in the affected area are deadened by use of an electric current that destroys the nerves and prevents them from signaling the brain for pain.

Candidates for facet injections are patients suffering from (any or all of these symptoms) neck, lower back, arm combined with leg pain, caused by inflammatory response in the joints. Facet injections are often recommended for patients that did not show improvement to other remedies such as rest, anti-inflammatory drugs, physical therapy or back braces.

Facet injections can be used to treat spinal stenosis, spondylolysis, sciatica, herniated disc, arthritis, or post-operative pain. People with active infections, are pregnant, have bleeding problems should not receive these injection. Also, persons with high blood pressure or diabetes should use caution as facet injections may raise levels of blood sugar (this effect last for about 24 hours), and can raise blood pressure levels.

Speedy pain relief

Facet joint injections are administered as an outpatient treatment by surgeons, physiatrists, radiologists, anesthesiologists, and neurologists using a fluoroscope. A fluoroscope is like an x-ray machine that allows the doctor to see the needle to help assure proper placement and a proper path. The patient usually feels a sensation similar to pressure but doesn't really feel pain as the area injected is usually numbed with a local anesthetic prior to the injection. Often the patient will be given drugs to lessen anxiety to help them relax during the injection. Most patients can walk immediately following the injection, but they will need someone to drive them home. The patient should notice pain relief within a week following the injection. If a lessening of pain is not noticed after ten days a second injection may be given, but if after three injections the patient feels no relief they are unlikely to benefit from further treatment. Typically half of patients given facet injections will gain relief from the treatment, and the procedure may be given three times per year.

Lower risks

Risks involved are considered minimal, but there are some; these include internal bleeding, infection at the site, allergic reaction, pounding in the temple, and damage to the nerve. There are also side effects which include fluid retention, hot flashes, mood swings or interrupted sleep patterns, and a rise in blood sugar levels. Diabetics have to be monitored carefully due to this. Also, patients who take anti-clotting or blood thinning medications should discuss the treatments with their family physician before beginning treatment.

Facet injections are a good choice in treatment to try before deciding on an invasive surgery when it comes to combating moderate to severe back pain, as it may just do the trick- with a lowered chance of complications and health risks.

What Is TMJ? - Causes and Helpful Aids to Assist You to Cope

What is TMJ, it one of the main signs of disorders of the temporomandibular joint is tenderness in the jaw location. The tenderness can be both local to the joint itself or it may possibly expand up close to your ears. It almost certainly gets more intense when you chew. In acute cases, there could possibly be pain whether or not you are eating. Sometimes TMJ disorders can trigger headaches or even an uneven bite.

The temporomandibular joint or TMJ is a ball and socket joint of the jaw. This joint is based on each sides of your face and it is what handles the way your jaw moves. When you eat or switch your lower jaw from side to side the joint is what keeps your jaw moving effectively. Temporomandibular joint disorders are very widespread and it is thought that somewhere between 5 to 15 percent of the population suffers from complications with it at least once in their lifetimes. Since complications with the TMJ are so widespread it is critical that you are able to understand the warning symptoms of TMJ disorders so that they can be taken care of appropriately before they become critical.

If you start realizing signs of a TMJ disorder or experiencing symptoms you need to schedule an consultation with your regular health practitioner and your dentist. The two will have experience in working with the jaw and will understand how to handle the signs and symptoms you are enduring. Many of these disorders don't need to be complex, unpleasant or pricey treatments. It may be hard to imagine but most of the time this disorders of your temporomandibular joint are a consequence of stress!

If your jaw isn't aligned your teeth might not link appropriately when you are chewing. Sometimes people with TMJ encounter jaw lock which often makes it hard for these individuals to close and open their mouths. Affected individuals also have to deal with a clicking noise when they talk or chew. Not surprisingly, not all clicking in the jaw is a warning of temporomandibular joint disorders.

Tension can trigger people to clench their jaws or have nervous behaviors like chewing on pencils or pens. It can also cause people to mill their teeth while they are asleep. Generally your medical professional or dentist will be in a position to train you with other approaches to handle with stress that will, ideally, keep you from those nervous habits that puts tension on your jaw. Ideally when you've learned to handle with the stress your jaw will recover.

What is TMJ? Well, it's a very uncomfortable disorder that can cause a great deal of pain. However, there are some TMJ disorders that are severe and other corrective steps are urged in order to correct the issues. While surgery is not usually required, some dental modification might be needed. If you have discovered that it is causing your teeth to shift and causing problems with your bite positioning, you might need some orthodontics or even an implant.

Wellness Coaching - Infrared Heat Therapy for Pain Relief

If you are not in perfect health, then I highly advise buying some pH strips from your local drugstore and testing the pH of your saliva. Ideally, it should be right around 7.36 which is slightly alkaline. If you're in chronic pain, chances are your body's pH level is already acidic. You cannot be slightly alkaline and in pain at the same time. And if you're acidic then pain-relief drugs will lose their effectiveness. The more acidic you are, the less potent pain-relievers become. This is one of the reasons why people who take painkiller drugs for chronic pain have to take more and more because the painkillers themselves lower the body's pH level to acidic.

If you're popping pills for pain or disease, the pills themselves may be keeping your body in an acidic state, therefore preventing your body from relieving itself of the pain or disease. Today, in the U.S., the average medicare patient is on 9.5 different medications.

Even though very few have heard about far-infrared therapy, it is nothing new. It has been used as an effective method of healing in the region known today as Tibet by the Finns as early as 5,000 B.C.E., before they migrated to Europe. Infrared or radiant heat comes from the sun naturally, and is in fact a necessary form of energy that all living things require for extraordinary health. If we don't receive enough of far-infrared light from the sun, we can become ill or depressed. Unlike conventional saunas, the infrared radiant sauna heats the body directly without having to heat the air in between. This results in its lower power-consumption and shorter warm-up time.

There are three wavelengths of infrared light: near, mid, and far. The infrared sauna focuses its output on the far-infrared range (between 6 and 14 microns) where 9.4 microns is the deepest penetrating, allowing the water molecules to vibrate, causing a release of the toxins through the sweat. Since the human body is 70% water, this far-infrared output is important for optimal detoxification of heavy metals such as mercury and aluminum. As toxins are released, the body naturally becomes more alkaline.

Infrared radiant heat therapy is beneficial for pain relief and there have been numerous clinical studies to back it up. The research has shown that infrared therapy is effective in relieving common pain conditions, such as lower back pain and menstrual pain. In a specific case study, a seventy year old man with arthritis began using an infrared sauna to relieve his pain. After numerous sauna sessions over a period of five months, his condition had significantly improved. In another case study, a fourteen year old girl who was challenged to even walk down the stairs because of severe knee pain since the age of eight (due to rheumatoid arthritis), also began using and infrared sauna for pain relief. After just three sessions, her pain had diminished significantly.

Infrared radiant heat therapy naturally supports the body's healing ability. This results in a variety of benefits such as the relaxation of sore and aching muscles and joints. Furthermore, because of the purification benefits, you will find that your overall health and energy will improve, allowing the body to maintain an anabolic, repair and rebuild mode, resulting in a boost to your immune system. The bottom line is that infrared sauna therapy is a natural, sale, affordable, and alkaline-enhancing alternative to taking acidifying, toxic drugs for pain relief.

TMJ Headache - Effective Treatment for Headache Due to TMJ in 2 Weeks!

As a person who suffers from TMJ, it must be the simple things in life which you miss the most, like talking non-stop or a big bite off a cheese-burger. Do you want to get rid of that irritating TMJ headache and pain in the various facial muscles? Do you want reclaim your old life with simple pleasant mornings when you wouldn't have to worry about your jaw?

First off, do not worry! If you follow a proper procedure with a good therapy, you are sure to get TMJ headache relief, in as short a time, as two weeks. The fact that TMJ has entered your daily life does not mean peace and happiness will leave.

Get yourself mentally prepared to do this. Tell yourself that very soon, you will be free from this pain and suffering. Once you are ready, start off by preparing a detailed plan and schedule that allocates fixed time each day for practicing exercises and relieving stress.

Next, choose from a variety of available treatment methods for TMJ headache. Consult a qualified professional who can analyze your condition and suggest specific remedies. Treatments will usually be consisting of one of the following therapies. Jaw exercises to stretch and relieve tension from the facial muscles; pain management techniques like hypnotherapy or medication; mandibular repositioning devices and splints to minimize clicking and grating; or para-functional habit modification therapies like biofeedback headbands and movement therapy.

Now it is time to make changes in your daily life so that the treatment can be effective. Identify the factors in your life which lead to TMJ headaches. Most likely, a stressful work environment and an unhappy domestic life end up as culprits. Once you have discovered the situations that lead to the pain, work towards removing these factors because until they exist, the pain and stress will not stop easily. Set a target of two weeks within which you make these changes successfully. Make sure you are following exercises and any other suggestions by your consultant.

Arthritis in Dogs - How to Care For Canine Arthritis

Arthritis in dogs is a painful, progressive and degenerative disease causing inflammation of a joint which can inhibit movement. More properly called osteoarthritis, although there are other types of arthritis, this is the most common, the most easily treated and is the focus of this article.

The cause of canine arthritis in most cases is the simple wear and tear to bones and joints over time. Arthritis often occurs at a point of pervious injury or when there is a history of infection such as lyme disease.

Osteoarthritis mainly occurs in older dogs over the age of 7 years and is more widely seen in larger breeds, such a German Shepherds, Labradors and Golden Retrievers. Overweight dogs are also more likely to suffer from arthritis. In young dogs it may be caused by failure of proper bone development.

Arthritis in dogs is frequently accompanied by hip dysplasia. Together these two ailments can seriously impair your dog's mobility and quality of life.

Symptoms are subtle to start with such as decreased interest in activity or lagging behind on walks and progress to more obvious ones:

• difficulty getting up and down


• reluctance to run, jump, or climb stairs


• stiff, sore or swollen joints


• limping


• sensitivity to cold


• behavioral changes such as aggression, withdrawal or irritability

Treatment - while there is no way to reverse the problem at present, arthritis can be treated with medications or less often, hip-replacement and other types of joint surgery. Most dogs will improve with anti-inflammatory medications which can reduce the pain and swelling of damaged joints caused by osteoarthritis and increase mobility. Be aware; however, of possible side effects involving the digestive system, kidneys, or liver.

When it comes to treatment of arthritis in dogs, many pet owners and veterinarians take an integrative approach, combining prescription medications such as non-steroidal anti-inflammatory drugs with supplements and alternative treatments such as acupuncture. Some of the more popular and sometimes effective supplements are glucosamine, chondroitin, msm, ester-c, and hyaluronic acid. Many dog owners have reported positive outcomes using these natural supplements.

Weight loss can help relieve stress on joints. Older large-breed dogs tend to be overweight. This discourages them from getting the exercise they need and may aggravate their arthritis. The more weight on those poor old joints, the harder it is to move around.

Prevention is one of the kindest and most effective measures you can take. Keeping your dog in shape through regular exercise and proper nutrition for optimal health is your best line of defense against this painful disease, as well as your best approach after your dog has been diagnosed. Another key is to maintain proper weight and limit snacks and foods that can aggravate inflammation.

Much can be done to make arthritic dogs more comfortable and improve their lives.

• prevent stressing weak painful joints or falling down - place gates across stairs


• elevate food and water dishes


• portable ramps or steps - for home and vehicle


• rubber place mat to stabilize food and water dishes that slip on bare floors while your dog is eating


• cushion joints - orthopedic dog beds at least four inches thick

The bottom line is arthritis in dogs needs veterinary care. If you suspect your best buddy has arthritis, follow the advice of your veterinarian.

Sore Teeth Are Just One of Many TMD Symptoms

Sensitive and sore teeth are often symptoms of a disorder known as Temporomandibular Joint Disorder (TMD). You will often hear people speak about their TMJ problems. The letters TMJ actually refer to the temporomandibular joint, or the jaw joint. The TMJ is a small joint in the front of each ear that attaches the lower jaw to the skull and is the most complex joint in the entire human body. The area of the face where the temporomandibular joint is located is a complex network of bones including the muscles, nerves and teeth. This complex system affects many areas of the body from the head to the fingertips.

TMD/TMJ are terms used to describe a group of symptoms including:

· Migraine-like headaches

· Facial pain

· Neck pain

· Jaw pain

· Shoulder pain

· Limited jaw movement

· Locking of the jaw

· Clicking and popping noises of the jaw

· Numbness of fingers and arms

· Sore and sensitive teeth

Grinding of the teeth, snoring, frequent ear infections and restricted airway are other problems often associated with TMD.

A highly trained neuromuscular dentist can relieve your symptoms of TMD including sore teeth by evaluating your bite and correcting a misaligned bite. In most cases, TMD is caused by malocclusion (misaligned bite). When you suffer from malocclusion, your upper and lower teeth do not close together in the correct way; this includes overbites and under bites. When your teeth are not aligned properly, they cannot provide the support the muscles in the face require for chewing and swallowing. These muscles are then forced into a strained position, which results in pain and limited jaw movement.

Neuromuscular dentists measure the most relaxed position of your jaw to determine the goal for normal positioning. Then the dentist works to realign your bite and restore the teeth and thus the jaw to their optimal position. Once your bite is aligned properly, your symptoms, including sore teeth, should disappear.

What Causes TMD?

The causes of TMD are still not clear, but neuromuscular dentists believe that TMD symptoms arise from problems with the muscles of the jaw or with the parts of the joint itself. Possible causes include:

· Grinding/clenching your teeth, which puts a great deal of pressure on the TMJ

· Dislocation of the disc between the ball and socket

· Osteoarthritis or rheumatoid arthritis

· Stress, which causes you to tighten facial and jaw muscles or clench the teeth

Treatments for TMD range from very conservative to more aggressive, including injections and surgery. Your neuromuscular dentist will discuss the many treatment options available to you once your case is evaluated and assessed thoroughly.