2 Effective Tips to Deal with a Knee Sprain

Ouch, you’ve just sprained your knee! It may not be a serious injury but it can be very painful. The most common symptoms of this are swelling and bruising. Here are two quick tips to get you off the knee pain fast.   

  1. Relaxation
    You must first protect and rest the knee to reduce pain and speed up healing. Stop or take a break from any activity that is causing the pain or soreness (don’t forget to put a small pillow under your knee to lessen the pain).

    Put ice over the swollen area, place a tubigrip compression bandage – which is a specially designed, elasticated bandage that provides firm and comfortable support for sprains, strains and weak joint.

    Then elevate to reduce swelling by making the excess fluid drain back into the body system. And you must make sure that the affected area is higher than the level of the heart.

  2. Recover
    When you feel that you are ready and able to get back on track, start to exercise and regain strength, gather movement and function of the knee. This will help you reduce the stress on your sore knee.

    Massage or rub the area to relieve the pain and encourage blood flow. However, do not rub the area if it hurts. To maintain flexibility, try doing a hamstring stretch or a knee-to-chest exercise.

    Avoid extensive exercises such as running, playing basketball, skiing, tennis until your knee is no longer swollen.

These are just some of the tips you can follow immediately. If you needed further assessment on the severity of the sprain, it is best to consult your physical. For more tips on how to deal with knee sprain, visit this page.

5 Ways to Care for Someone after a Knee Replacement Surgery

Post-surgery is the most difficult time for the patient. The person may most likely experience pain, frustration and most of them, general tiredness because it is difficult for them to get around. For those caring for patients who underwent a knee replacement surgery, having caregivers or family members help them out in daily tasks is imperative. Here are 5 simple ways on how you could assist them in getting around.

  1. Help out with the household chores
    Not being able to move makes it hard for them to do tasks around the house. You can help by washing the dishes, shopping, cooking, laundry and various household responsibilities. Also consider that patients need to take the right food, get the prescribed supplements, and having plenty of rest during this period.
  2. Assist with the medications and wound care
    As much as possible, be present when the doctor or nurse is explaining the medications and other treatments during the hospital stay and after surgery. It is important that the medicine prescribed is taken as scheduled and prescribed. Wound care should also be monitored for infection, inflammation, swelling, bandages and dressings.
  3. Support and motivate
    At any point in time, the patient may feel frustrated because they can’t move around as much.  This requires A LOT of patience. They may be easily angered and saying that the situation is hard, painful and become depressed.  You need to encourage them and motivate them to stick to the plan.
  4.  Assist during medical appointments
    They can’t do it alone. It is very important that you stay close with them and communicate with any issues that may arise. Help patients by keeping track of scheduled appointments with the physical therapist as well as transportation. It’s vital that patients stick to the treatment regimens so they can recover faster and ease uncertainties towards their health.
  5. Track improvement
    Keeping track of their weekly improvement will keep their hopes up and encourage them to exercise more. If there are drastic changes (good or bad) in their conditions, it’s best to contact the doctor immediately.

These simple ways of assisting patients live their life as normally as possible is a great way to speed up the recovery process. Provide support and encouragement to stay on track and do the necessary work for a full and long lasting recovery. Know more about what comes next after the knee surgery here.

Speeding Arthroscopic Knee Surgery Recovery – Edwards Testimonial

5 months after arthroscopic knee surgery Edward is completely pain free in his right knee. The key for the Knees For Life program being successful for him was to keep the mindset right and continue to get back to the basics that gets and keeps the knee out of pain.

Some of the cool things Edward has accomplished over the past 5 months. Back fully to playing Brazilian Jiu Jitsu and playing in the Memorial Day father/son soccer game without thinking about his knees!

Listen to what Edward has to say about our work together…

At the time we shot this video and his knee had been out of pain for several months. It just goes to show that when you set the optimal conditions for the body to heal the knee. Your body knows what to do.

To setup a time to talk with me about your specific knee situation, then click –> HERE!

Coach Tim Adams After ACL Reconstruction Surgery

ACL Reconstruction Surgery

Can you imagine 27 years after having ACL reconstruction surgery still having knee pain?

Can you imagine having 5 knee surgeries to correct the pain in your knee and still having knee pain?

Sadly this is the more often the norm rather than the exception. The good news is this doesn’t have to be the case. You can have your life back and full mobility of your knee without ever having to think about your knee again. ACL reconstruction doesn’t have to lead you down the road ending in a knee replacement surgery.

The great news is that once your body is out of pain then it’s just a matter of reprogramming your nervous system to fire in the right order. Your body will know what to do, your body knows how to heal if given the chance to do so.

Coach Tim Adams and I spent a few hours on the field learning what we are both best in the world at. Me being the best in the world at eliminating chronic knee pain. Coach Tim being the best in the world at training elite professional athletes (Strength and Conditioning Coach for the Oakland Raiders, Denver Broncos and the Los Angeles Kings.)

We both realized after just a short time that we have an incredible synergy working together to take someone suffering in utter despair with knee pain to performance in their body they would be unable to comprehend.

Tim and I are both really excited about the work we’re going to do together in the near future so stay tuned to some really cool things coming up!

To reach Coach Tim Adams go –> http://coachtimadams.com

Story of The Knee Pain Guru

The Knee Pain Guru

The Knee Pain Guru vision is to be the best in the world at eliminating knee pain and a mission to make knee replacement obsolete.

That’s sets the bar on knee pain high, where its supposed to me. Unfortunately I see people suffering with knee pain on a daily basis needless because…

They believe they deserve to have the knee pain.
They believe that knee pain is just what happens when they get old.
They believe there are no other options for knee pain other than drugs, shots and surgery.
They believe in everything everyone else has told them about knee pain and not knowing to trust their own body’s ability to heal.

Once we get past these false beliefs about knee pain then we can begin to setup the conditions for your body to begin healing your knee pain.

The next step to eliminating your knee pain is to look at water. Your body must be properly hydrated to eliminate the pain in your knees. After all every diagnosis of arthritis is categorized as “dehydrated joint.” Don’t take my word on it! Ask your doctor or better yet look at what they wrote down on your knee pain diagnosis!

Now to move on to nutrition. The body needs the proper fuel to heal itself otherwise its continually fighting itself to heal because the improper foods you’re eating is causing your body to inflamed on the inside and doesn’t allow your body to heal your knee.

Breathing is important because it relaxes the tension in your body. This tension is what squeezes on the nerves in your knee and causes pain. This creates space and the more space you have equals less pain.

The last thing we look at to eliminate knee pain is to get the pressure off of the nerves in your knee the width of an eyelash causing pain by creating comfort. This is the most crucial and most difficult part of knee pain elimination to achieve because you must get out of your head and trust how your body feels.

Click on the following link to setup a time for us to talk about your specific knee situation –> Click HERE!

How to Eliminate Knee Pain from Scar Tissue

Scar tissue in the knee joint can lead to knee pain. How to eliminate knee pain by breaking up scar tissue is a common question I get from many knee pain sufferers.

Before we go into the how to of breaking up scar tissue, let’s get a better understanding of what scar tissue is.

How to eliminate knee pain by breaking up scar tissue

Scar tissue is nothing more than connective tissue or fascia that builds up in the knee at the sight of an injury. If you’ve ever cut your finger, it’s the hard gristly tissue that forms underneath the skin when the body is healing itself.

Scar tissue is the body’s way of protecting the knee from getting injured further, sort of like a brace or cast to keep the body in a safe place. Which is great when the body is first injured but can become problematic when the damaged tissue is healed and now you want to go back to living your life like it was before the knee injury.

Scar tissue can sometimes prevent the knee from bending or extending fully. Breaking up scar tissue can be done either directly or indirectly.

The first way to break up scar tissue is directly. That would look like using a knuckle, elbow or something hard that is putting pressure on the scar tissue to break it up. This can be effective and it can also be very painful. Depending on the amount of pain the body is in it can also leave the knee in more pain than it was before you started working with it.

The second way to break up scar tissue is indirectly. That is a little more difficult to describe. Think of a ball of knotted up yard, now think of looking for the loose parts of the yarn that are easy to pull apart and work with, without having to fight with the ball of yarn at all. These are the loose strings of yarn come apart without much effort that makes the entire ball of yarn shrink. Thus the size of the build of of scar tissue shrinks as well without causing any pain.

Unfortunately we are conditioned to only know the direct way of dealing with scar tissue and many times the body just isn’t prepared to let go of the pain that’s in the scar. The direct approach ends up leaving the body in more pain than before.

From my perspective it’s important to create comfort (indirectly) in the scar tissue allowing the body to begin to unwind and let go of the tension in the scar tissue which begins to give us a “foot in the door” to begin working with the scar tissue directly because the pain level has been reduced enough in the area of the knee to begin working with the scar this way.

Without this holistic approach to dealing with knee pain many chronic knee pain sufferers end up getting caught in a chronic doom loop of more pain, more tension and reduced range of motion in their knee, their body and their life.