Got Knee Pain? Corrective Exercise Strategy - Pt 1

My essay is a basic corrective exercise approach to specific knee pain caused by lack of ankle mobility. Most individuals will either have knee discomfort underneath the knee, also known as 'Jumper's Knee' or 'Runner's Knee' e.g. discomfort on the side of the leg/knee. Please recognize the difference between 'discomfort' and 'pain'. As I always tell my clients 'we do not work through pain' but discomfort is a red flag. Stop the exercise and learn how to address and prevent the pain.

The discomfort is the precursor to a bad situation becoming worse. Fortunately, attending to the discomfort and applying some exercise science and commonsense we usually can reverse the ailment.

If you have had consistent knee pain then I would suggest seeing a medical professional. Lastly, I highly recommend getting an assessment of your posture, flexibility and muscular strength imbalances by fitness professional. The information will help you become more efficient in your workout and prevent any joint dysfunction. Your goals will be easier to attain because you will recruit more muscles for your workout and not be sideline by injury.

This is part 1 of my 'Got Knee Pain?' essay. In this essay, I will discuss the importance of ankle mobility and muscle balance in the calf/shin muscles. Visualize what you do when you get out of bed. The first part of our body to touch the earth is our big toe followed by the other toes, the ball of our feet then heel. If you ever stumped your toe, you will quickly notice the importance of our ankle mobility and how it affected our posture. We will compensate the pain in the toe by changing the way we walk, unconsciously leaning on one side of our body which stresses other muscles and joints.

Most knee pain is the result of sedentary lifestyle (8-10 hours of sitting or inactivity per day), muscle imbalances, poor form while performing exercises and lack of rest (overuse). There are other possible factors such as flat feet, posture, age, type of shoes, past surgeries etc...

Knee discomfort usually springs from a disruption of the ACL or MCL (Anterior Cruciate Ligament- front of knee, Meniscus Cruciate Ligament -both sides of the knee). View the ligaments as the 'shock absorbers' of the knee. There are other ligaments in the knee joint but I will only address the most common injuries. The knee is a marvel when you think how much pressure/shock it absorbs from our regular walking to work, walking up stairs, jogging and even abrupt stopping. Without a stable knee, our easiest everyday tasks become a challenge. Did you know that the foot moves in all anatomical planes, unlike the knee, which primarily moves in the sagittal plane (flexion and extension).

Generally, people who sit all day will have tight hamstrings, hip flexors, calf muscles, weak gluteus (buttocks) and underactive inner thigh muscles. Please note, other preventable muscle imbalances and joint dysfunction may arise from overuse or a sedentary lifestyle e.g. low back pain, hip drop/hike, neck pain. FYI, when you have tight muscles, its primary functional movement might be altered. For example, tight hamstrings and tight lower back usually signal a weak gluteus muscle. The weak gluteus (buttocks) muscle function of being an extensor muscle will be dominated by the hamstring and lower back. This will limit your range of hip joint movement and affect the joints above and below: spine, shoulder blades, rotator cuff and also the knee.

The joint below the knee is the ankle. Tight calf muscles, whether from sitting down all day or wearing high heels may alter you ankle mobility. The shin muscles will be unable to perform it primary role because its' opposing muscle 'the calf' is overpowering it via its tightness. Many people get shin splints and plantar fasciitis because of tight calf muscles and weak shin muscles ( posterior tibalis).

It's important to note that no muscles work independently. Secondly, if you have tight muscles its' opposing muscles are usually weak and needs to be strengthen. Remember, muscles wrap around our joints. When they are tight our joints range of motion is affected and it travels throughout our posture and human body kinetic chain.

· Jumper's knee- underneath the knee

Some symptoms from tight calf muscles and weak shin muscles:

· Runner's knee- muscles on the side of your hip/leg down to you knee. (ITB,TFL)

· Plantar Fasciitis

· Shin Splints

· Achilles Tendonitis

· Low back pain

· Feet externally rotate

I highly suggest asking a fitness professional for assistance.

Basic assessment tests for hamstring and calf muscle flexibility and extensibility:

Sit on the floor with your legs together and straightened. Sit upright, exhale and reach for your toes. Measure the results. How far away were your fingertips from your toes? Note: You can have flexible hamstring muscle with tight calf muscles. This is generally a hamstring flexibility test. If you can touch your toes then go to the tube stretch drill.

Sit and reach:

Foam Roll: Foam roll (Self Myo Fascia SMR Roll) are everywhere. Most gyms have them but few people use them. I use them for muscle recovery/regeneration and for assessment of muscle tension. Place the foam roll underneath your calf muscles. Lift your body off the floor with your hands so your can have more pressure between the foam roll and calf muscles. Breathe and draw in your navel. Lastly, cross one foot over the other and check for tension. If on a scale of 1-10, 5 being uncomfortable, you score higher than a 5 then you have tight calf muscles. For more information on foam rolling techniques visit my website or check out 'Maximum Boost Workouts' eBook .

Resistance Tube Calf Stretch: This is a sure way to check for tight calf muscles. Obtain a resistance tube or thera band with 15lbs-20lbs of tension (towel can also be used). Sit on the floor and place both handles over the bridge of your foot. NOTE: Make sure to secure it over the bridge of the foot or it can become loose and slap you in the face. After the handles are secure grab the opposite side of the tube with your hands and lay flat on your back. The leg that does NOT have the handles on the foot should be straightened with the knee touching the floor and toes pointing up.

Next slowly lift the leg with the handles over the foot. Bring the leg towards your hip and make sure your leg is straight. Once you reach the maximum flexibility of your hamstrings, point your big toe downwards toward you face. You should feel the calf muscles being stretched. If you feel a stretch behind the knee or in your hamstrings then this may be the cause of your knee discomfort. Hold for 1mintute and 30 seconds, breathe and keep your shoulder, head and lower back on the floor.

There is no silver bullet when it comes to lessening the knee discomfort. If your discomfort persists for then please see a medical professional.

Suggested corrective exercise drills for tight calf muscles and ankle mobility:

Foam Roll your calf muscles including the sides and shin muscles. Find a tender spot and hold it for 45 seconds. One technique is to place the foam roll underneath your calf muscles. Lift your body off the floor with your hands so your can have more pressure between the foam roll and calf muscles. Breathe and draw in your navel. Lastly, cross one foot over the other and check for tension. If on a scale of 1-10, 5 being uncomfortable, you score higher than a 5 then you have tight calf muscles. For more information on foam rolling techniques visit my website.

First and foremost:

Tennis Ball Roll: This is similar to foam rolling. While seated place a tennis ball under the bridge of your foot (no shoes/sandals). Roll the ball under the foot while simultaneously gently pressing downward. Once you find a tender spot, hold it for 40 seconds. Repeat as needed.

Tube Stretch: This is a sure way to check for tight calf muscles. Obtain a resistance tube or thera band with 15lbs-20lbs of tension (towel can also be used). Sit on the floor and place both handles over the bridge of your foot. NOTE: Make sure to secure it over the bridge of the foot or it can become loose and slap you in the face. After the handles are secure grab the opposite side of the tube with your hands and lay flat on your back. The leg that does NOT have the handles on the foot should be straightened with the knee touching the floor and toes pointing up.

Next slowly lift the leg with the handles over the foot. Bring the leg towards your hip and make sure your leg is straight. Once you reach the maximum flexibility of your hamstrings, point your big toe downwards toward you face. You should feel the calf muscles being stretched. If you feel a stretch behind the knee or in your hamstrings then this may be the cause of your knee discomfort. Hold for 1mintute and 30 seconds, breathe and keep your shoulder, head and lower back on the floor. Repeat as needed.

Stepper or Tri-Stepper: Steppers are a convenient way to stretch your calf muscles. There is now available a Tri-Stepper that allows you to stretch your calf muscles in all anatomical planes (left, right, back, forward). They might have a different name but a fitness professional will understand and be able to assist you.

Shin Muscles Strength Drills: These drills are best when done with a partner but can be done alone. You will need either a resistance tube, band or cable machine. You want to exercise your shin muscle from (3) different angles. It is very important you perform these drills with diligence and go for the full range of motion instead of speed/increased tension.

1. Sit upright on a bench with one leg resting on top of the bench. Your ankle and foot is slightly off the bench. Note your toe is point up. Place a resistance tube (10lbs-20lbs tension) over the foot. Your partner will pull the handle and foot down and away from you (plantar flexion)...you will dorsi flex or bring your foot back into a 45degree angle. Repeat 12-20 times ..hold for dorsiflexion for 2 seconds. Repeat as needed.


2. Repeat instructions above...but your will now evert your foot (turn foot outwards). Your partner will gently pull the handle over the foot in the opposite direction. . Repeat 12-20 times ..hold for dorsiflexion for 2 seconds. Repeat as needed.


3. Repeat instructions from #1 drill...but your will now invert your foot (turn foot inwards). Your partner will gently pull the handle over the foot in the opposite direction. . Repeat 12-20 times ..hold dorsiflexed foot for 2 seconds. Repeat as needed.

Trainer tip: Use only one resistance tube handle for the first couple of sets. Learn the complete range of motion of the drill then increase tension.
Stand in front of a wall with a stagger stance. Stretch your arms out and place your hands on the wall- directly in front of shoulders. Back leg is straight (do not lock knee) and leading leg is in a 90 degree bend with both heels on the floor... This drill resembles a calf stretch but you will rock back and forth for 45 seconds. Perform drill on opposite leg. Repeat as needed.

Standing calf stretch with rocking (ankle mobility):

Bosu Ball foot compression (ankle mobility): Great for plantar fasciitis and promoting ankle mobility. Stand on top of a Bosu ball (Dome up and flat piece on the floor). Once on top of the dome learn to balance, stay upright with knees slight bended and navel drawn in. With hands on your hips begin pressing the ball of your feet down on the ball and then shift your weight to your heels. Go back and forth and alternate feet compression. Perform for 45 seconds. Repeat as needed.

After you relaxed your muscles with foam rolling and lengthened them via stretches do the following.

Single Leg Stance with leg abduction on Airex Balance Pad: This drill can be done without a Airex balance pad but I prefer the instability to promote neuromuscular efficiency and inter muscular coordination..Stand on top of a Airex Balance Pad. You are upright with hands on your hips and navel drawn in. Remember to think tall and relax the shoulders. Lift one leg off the floor and to the side for 8-12 repetitions. Keep the toe inward and slowly perform the exercise. Repeat for 3 sets

By the way, consider the following as possible culprits to your knee pain:

· Do you wear high heels on a regular basis?

· Check your footwear for arch support.

· Do you have a workout that promotes joint health and muscle recovery/regeneration? E.g. foam roll, ankle mobility drills

· Are you performing hip dominated exercises to balance out your knee dominant exercises? e.g. single leg deadlifts

These are a few suggestions but there are many other modalities that can assess and alleviate most common knee pain. Integrate a corrective exercise routine into your program and your will be amazed on the positive results. It is time to take your fitness to the next level!

In my next essay, I will discuss how muscles imbalance above the knee leads to knee discomfort and pain. Feel free to contact for pictures and videos of the drills or more information on strength and conditioning training.

Be well and stay ACTIVE!

Julio A. Salado, AFAA & NASM C.P.T.

Fitness Foundry, designed for healthy living©

Certified Personal Trainer

Assess, Initiate, Motivate

Knee Joint Pain Treatment - What Is the Best Method to Get Relief?

Knee joint pain can be caused by a multitude of things. Self-diagnosis is never recommended and seeing a physician is the most appropriate behavior. The knee joint is one of the most used and loaded joints of our body. We use it even when we do simple actions like sitting down. This is why it is very likely to get injured. More than this, knee joint pain can also be the result of osteoarthritis, diseases that usually occurs in older people.

Younger people sometimes are affected of knee pain due to the condition commonly called runner's knee. However, regardless the cause that has lead to knee joint pain, the sufferers are constantly searching for ways to obtain relief. Massage with herbal oils such as Rumatone Gold Oil is very effective and does a lot of good in cases of knee joint pain. There are certain other oils with powerful analgesic effects which are highly used.

Lavender oil is the most popular and renowned essential oil used for alleviating the pan. It does more than just this, because it has many other medical properties. It provides relaxation for the entire body, it has anti-inflammatory properties and it is also helpful in cases of sprain, muscle spasm, cramps and rheumatic pains. It is one of the few essential oils that can be applied on the skin directly, without being diluted, and it is also great for improving the skin condition, due to its cell regenerating properties.

Sweet marjoram essential oil is good for both the body and the spirit. Massaged on the aching parts of the body, it has the ability of reliving pain, spasms and contractions. It is highly recommended to be used by patients with rheumatism and osteoarthritis and this makes it suitable for those experiencing knee joint pains due to these diseases. Apart for the effects it has on the body, it is also soothing for one's mind, inducing calm and helping people to get pass traumas and grief.

Vetiver essential oil is another effective herbal remedy in knee joint pain caused by arthritis. It reduces the pain and the stiffness of the joints usually associated with this diseases and it also increases the blood circulation in the massaged area. This leads to the fact that the blood flow detoxifies the tissue faster, eliminating harmful substances. Other essential oils with analgesic, anti-spastic and anti-inflammatory properties are chamomile oil, sandalwood oil or lemon and grapefruit oil.

How Much Time Will I Have to Be Off Work For Hip Replacement Surgery?

Recovery after hip replacement surgery involves a slow process of rehabilitation.  Swelling remains a serious issue for most patients.  While each person will recover at a different rate, doctors expect patients to return to work between six and eight weeks for office jobs and three to six months for physically demanding labor.  Return to work should also be phased; three half-days in the first week, two full-days in the second week, five half-days in the third week, and full-time by week four.  

After your hip replacement surgery, you will most likely be in the hospital for three to five days. In some cases, patients will stay for additional days of rehabilitation, but typically discharge takes place within one week. If you are having both hips replaced, called "bilateral" surgery, then it will probably take you longer to recover, both in hospital and during rehabilitation.

The type of work you do will determine the length of time before you can return. Patients return to desk jobs and administrative work the soonest, on average about six weeks after the surgery.  Patients who do extremely well could return as early as one week, but this decision is up to the discretion of you and your doctor. Returning to manual labor is significantly prolonged for obvious reasons. The average return date to a job that requires heavy lifting or excessive activity is three to six months. 

Keep in mind that full recovery for most patients undergoing hip replacement surgery is about six to twelve months. When you can return to work is based on your progress in physical rehabilitation, levels of pain, and overall adjustment, following the operation.

Here is what some people are saying about their post-op recoveries in a popular hip replacement patient forum:

"I am 55 and had a complete hip replacement in early February. I was very active prior to surgery, in spite of the discomfort, and am amazed at how quickly my recovery has progressed. 5 weeks after my surgery I was walking up to 3 miles. 8 weeks after I hiked a 4,000 ft peak. 12 weeks out I'm back to road biking and I've climbed a 6,200 ft peak. At this point, I seemed to have regained most of my strength in the old leg."  

"I'm 10 1/2 weeks out and I have been riding a stationary bike consistently since I have had permission to drive at 6 weeks. I started taking Yoga and Pi-Yo this week and tied my shoes for the first time post-op after a PI-Yo class. Finally ended up taking my first spinning classes in months."  

"Today is exactly 90 days post-op minimally-invasive THR. I'm 54 and my recovery has been going great. I went back to work in 2 months and initially had some pretty strong pain. My job calls for me to be on my feet for 5-7 hrs., but the surgeon told me to get off my feet for 15-20 mins. I had pain, so that's what I did. Within 3 weeks that pain has resolved itself. He told me you can expect pain in the muscles and joint for up to 6 months. He also said if you saw how much abuse is done to the muscles and femur you would understand while it takes a while to heal. Total 100% healing is 18 months."

Rehabilitation therapy can take up to several weeks. During this time, you may assess your performance and determine whether you are ready to return to work. It is generally advised by doctors that active sports are delayed until after a full recovery. In the first four weeks, you will most likely be using a walker. In addition, a knee immobilizer is intended to be used at night or when sleeping in order to prevent the hip from dislocating. Most doctors ask that the immobilizer be used for six weeks following the surgery. 

Recovery time differs dramatically from patient to patient, and the examples given in this article are only meant as rough estimates.  Make sure you speak to your doctor about any concerns you may have regarding rehabilitation and recovery.

ACL Surgery Jargon - Explanation of Terms Relating to an Anterior Cruciate Ligament Reconstruction

Are you confused by all the jargon and medical terms relating to the Anterior Cruciate Ligament? Perhaps you have been diagnosed with a torn ACL and now need to start researching what is involved in an Anterior Cruciate Ligament Reconstruction. Or maybe you have already decided to have ACL surgery and now need to understand some of the words used by your orthopaedic surgeon about the ACL injury, ACL Reconstruction Surgery and the ACL recovery process.

Here you will find definitions and easy to understand explanations of some key terms used in the area of Anterior Cruciate Ligaments which will be helpful to you before and after ACL surgery.

ACL (Anterior Cruciate Ligament): Ligaments are thick pieces of tissue that connect one bone to another. Their function is to provide stability to a joint. Inside your knee there are two important ligaments called cruciate ligaments. They are called this because they cross-over in a cruciform fashion (ie. shaped like a cross). The Anterior Cruciate Ligament (ACL) is important in controlling rotation between the tibia (shin bone) and femur (thigh bone) such as in movements during pivoting sports. The ACL is one of the major stabilising ligaments within the knee. It connects the thigh bone to the leg bone and prevents instability occurring between the two. More specifically, it provides rotatory stability to the knee to allow movements such as pivoting or sudden change in direction to occur without the knee giving way.

Patella: Three major bones contribute to the knee joint. At the front of the knee is a bone called the patella (also known as the kneecap). The other two bones are the femur (thigh bone) and the tibia (shin bone). The patella moves on the femur in a groove called the "trochlear groove". This joint carries a lot of force with bending activities such as climbing stairs and standing up from a seated position. This part of the knee joint is called the patellofemoral joint.

ACL Tear: Also referred to as an ACL Rupture, the most common method of injury is from non-contact activity that typically occurs whilst attempting a pivoting or cutting (change of direction) movement, eg. whilst playing sport. The injury can also occur from contact activity (e.g. being tackled from the side) when your knee buckles inwards whilst the rest of the leg is held in a fixed position.

Arthroscopy: Knee arthroscopy is an operation that uses a specially designed telescope called an arthroscope. This is inserted into your knee through a small incision ( referred to as "key hole" surgery). The arthroscope uses a digital camera through which the inside of your knee can be thoroughly inspected. If needed, any necessary procedures (e.g. removing torn cartilage, ligament reconstructions) can be carried out at the same time through separate small incisions.

Allograft: this refers to the new ACL which is sourced from donor tendons. Allograft is most commonly used in lower demand patients, or patients who are undergoing revision ACL surgery (when an ACL reconstruction fails). For many patients, the strength of the reconstructed ACL using an allograft is sufficient for their demands. Therefore this may be a good option for patients not planning to participate in high-demand sports (e.g. soccer, basketball).

Autograft: this refers to the new ACL which is sourced from the persons own tendon. Numerous studies show that an allograft is not as strong as a patient's own tissue.

ACL Reconstruction: This is a surgical procedure using either the hamstring tendons or the patellar ligament. In the case of the hamstring tendons, two of your hamstring tendons (gracilis and semitendinosis) will be removed from the back of your thigh through an incision on the front of your knee. This is done with a special instrument called a tendon stripper. In some cases (eg. a revision operation), the knee cap ligament (the middle third of the patellar ligament) or the hamstring tendons from your opposite leg may need to be used. A tunnel will be drilled in the top of your leg bone (tibia) and the bottom of your thigh bone (femur). The tendons will be passed through these tunnels and anchored in place with screws and buttons to hold them in place and provide stability to your knee. An ACL reconstruction is sometimes referred to, incorrectly, as an ACL repair. A torn anterior cruciate ligament cannot be "repaired", and must instead be reconstructed with a tissue graft replacement.

CPM machine: A Continuous Passive Motion (CPM) machine is commonly used by orthopaedic surgeons to assist in patient recovery following injury or surgery to the knee joint. After surgery, many patients will experience pain and, as a result, not move the joint adequately enough to regain their full range of motion. The tissue around the joint will become stiff due to this lack of motion and scarring can begin to develop. When a Continuous Passive Motion Machine is applied after surgery, the knee joint can be moved through a defined range of motion for extended periods of time. By increasing the range of motion, recovery time will be reduced significantly, as well as promote healing of the joint surfaces and soft tissues, reduce the development of adhesions and scar tissue, and decrease stiffness of the joint.

Cryo Cuff: The Cryo Cuff is an ice therapy device pack. It provides compression to minimise bleeding and swelling, and cold to minimise pain following knee injury. It can be used with a variety of pumps and coolers to enhance its effectiveness.

While this is a helpful start in understanding some of the commonly used terms relating to Anterior Cruciate Ligament Surgery, it is absolutely essential to broaden your understanding and be well informed in this area as you prepare for ACL surgery and the recovery process that follows. Your medical specialists will give you all the necessary medical information, however the most helpful practical lessons will come from the experiences of others who have had an ACL reconstruction already and successfully completed their ACL rehabilitation program.

Wound Care After Surgery - How to Heal Faster After Having Plastic Surgery

Wound care after surgery can take a toll on a person! To ensure the best results whether you are choosing plastic surgery to alter your looks, or having reconstruction done because of breast cancer, a good outcome comes from knowing how to take care of yourself before and after your procedure. The better you prepare - the better your outcome will be!

Keep in mind that about 1 in 100 wounds will become infected after surgery no matter what you or your doctor does. We will look at ways to make sure you are not that one.

Your wound care after surgery actually starts weeks ahead of time in getting your body ready.

To prepare your body for your surgery start a few weeks ahead of time in getting good nutrition, properly hydrated and plenty of rest and good exercise. Think of this as an athletic event you are getting ready for.

Being in good physical shape helps your body heal faster because good circulation is vital to getting blood, oxygen and nutrients to the surgical area.

Your skin is the largest organ of the body - and the thinnest. Only 1/10 of an inch separates you from all sorts of toxins. The skin is also highly permeable - what goes on your skin can get in your blood stream. You need to be good to your skin and prepare your skin for the upcoming incision or damage that is going to happen. When the skin gets what it needs; vitamins, minerals, proteins and nutrients, it can do what it does best - heal itself.

You need to make wise eating choices, and drink plenty of water. Your diet should include healthy proteins which are building blocks for cells, vitamin C and zinc which are known to promote wound healing. Lots of fresh green vegetables will also help speed up the recovery process. Eliminating processed sugars and carbonated beverages also helps the body mend quicker.

Being in good physical shape will help speed up your recovery as well. This does not necessarily mean go join a gym and go crazy - simply get your body moving. You will do yourself a favor to take a 30 to 40 minute walk each day just to get your blood moving.

Staying properly hydrated helps a body heal better as well. There is a simple way to know how much water is the right amount for you to be drinking daily. You need half your body weight in ounces. For example; if you weigh 150 pounds you should drink half that in ounces: 75 ounces of water daily. That will help flush toxins out of your system and help your skin heal where the incision is going to be.

Lack of sleep takes a toll on your immune system. Try to get a good 7 - 8 hours or more of sleep per night in the weeks leading up to your surgery. Naps are a good thing when needed as well.

Do I really need to say how harmful smoking is to your health and healing process? And please - no alcoholic beverages for a few weeks before at best, and at the least for one week prior to your surgery. Then be kind to your body and refrain for a few weeks after as well.

Afterwards, your healing is helped by continuing to drink plenty of water and getting your needed sleep. Get up and about as soon as possible - the body mends better when the blood is flowing and circulating. Talk with your doctor about what you physically can and cannot do.

If the skin around the wound becomes red, swollen and painful you may have an infection. Call your doctor.

In healthy patients following the wound care after surgery, most wounds heal within two weeks. If you have health problems such as diabetes or a weakened immune system, or are on certain drugs, such as steroids or chemotherapy drugs your healing will probably take longer.

Wounds on the face usually take one to two weeks to heal. Wounds on the arms, trunk and upper legs take about three weeks. Wounds on the lower legs, especially in people over forty, can take up to 3 months to heal.

Foot Massager Reviews

After walking around all day and being on your feet, wouldn't it be nice to sit down and have a nice relaxing foot massage? You can do this all in the comfort of your own home with portable foot massagers. After you get done with a hard, long day's work you can relax and after wards it will feel like you're floating on air. Doesn't this seem like more enjoyable way to spend your evening? Instead of being in pain and agony you can relax feel good.

Our feet support the entire weight of our body each and every day. Because of this the feet often swell and expand, which causes pain and discomfort. With a foot massage, you can help relieve the symptoms and also keep your body healthy as well. Since the feet are connected to other nerves in the body, a foot massage will touch these other nerves as well and help reduce pain. Foot massage has also been linked to reduce stress, relief of pain and ailments, and will give you a renewed sense of energy.

Health Issues and Foot Massager Reviews

One secret to maintaining your overall health can be linked back to taking good care of your feet. Podiatrists treat feet every day and they can tell you that properly caring for your feet will prevent other health symptoms from occurring in your body. Sometimes they recommend changing your shoes, but this can often be a burden. It would be much easier to massage your feet in your home instead.

Current medical research shows a direct correlation between over health and the health of your feet. If you keep your feet healthy, you will also give yourself a better possibility to lead a stress free life. You will also be able to cure minor and major ailments due to the responses from your nervous system. In China, they have practiced the technique of foot massage for centuries. From the Emperors to the little people, foot massage is often associated with good overall health and energy.

Arthoscopic Knee Surgery Recovery

Arthoscopic knee surgery recovery can be a difficult and time consuming task. Here are some great tips, from experience, that can help reduce the pain and speed up the recovery time.

What is Arthoscopic Knee Surgery

Arthoscopic surgery is a modern surgical method of repairing knee problems. The surgery is done using a small camera called and Arthoscope and is inserted into the knee through small incisions. The minimal incisions can decrease the recovery time from surgery.

Quick Arthoscopic Knee Surgery Recovery

Once the surgery is done the recovery phase begins. The arthoscopic knee surgery recovery time line can last anywhere from 2 months for a simple scope to over a year fro a knee replacement. Here are some tips to help you recovery quickly from your arthoscopic surgery...

1. Take it easy

Immediatly after surgery you will be on pain medication and not feel very much pain, during this time it is important to take it easy and not rush to put weight on it.

2. Reduce Swelling

The swelling in the knee can cause significant difficulty with increasing the range of motion. In order to help increase the range of motion make sure to reduce the swelling. Follow the standard RICE protocol and make sure the knee stays elevated for periods of time during the recovery. The surgeon will likely recommend a cryo cuff water/ice feed system which can significantly reduce the swelling.

3. Caring for the Wound

Make sure you don't get the fresh wound wet as an infection at this stage can be very difficult to combat and cause secondary problems with the recovery.

4. Knee Surgery Exercises

There are many exercises after surgery that can help your knee including the heel prop, heel slide, prone knee flexion etc. These exercises can improve balance, increase range of motion and help speed up your recovery.

Watch video guides of knee surgery recovery exercises...