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Weight
Management Techniques
Overall
good health
The aforementioned key to keeping a knee problem at bay is to stay relatively
active and to eat right. According to the US Government, 56% of Americans
are overweight. This is bad news for our knees.
Scientifically speaking, our knees form and develop in mass and strength
in proportion to the amount of weight our body was designed to hold.
So, if you are a small woman, your knees are meant to hold a smaller
amount of weight than if you are a six-foot tall man. Although the body
is very adaptable and can learn to hold different weights, a point can
be reached where the body is simply not comfortable supporting the excess
weight.
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Let's
talk BMI, or Body Mass Index. BMI is the number you come up with when
you divide how much you weigh in kilograms by how tall you are in centimeters
squared. The number you come up with is your BMI. A BMI between 18.5
and 25 is considered in the normal range. A BMI above 25 is considered
overweight and a BMI of 30 or more is classified as obesity. To find
your BMI, there are several calculators on the Internet including the
BMI recommendations from the Surgeon General.
Diet
Losing weight can provide instant relief for the knees. Although we are
constantly inundated with new diet fads, remember that logically, the
way to lose weight is to consume fewer calories than we burn and the
way to maintain weight is to burn approximately the same number of
calories that we burn.
Although in reality, this method can be harder to follow than it is to
understand, once we build healthy habits, this lifestyle will become
easier and easier to maintain. Some diets help you to do this. Others
are shams. Be cautious. Anything that seems to good to be true, probably
is.
If you have arthritis, there are pain aggravators that should be avoided.
For instance, paprika, pepper, tobacco, cayenne, eggplant, large amounts
of potatoes and tomatoes can irritate your arthritis because these foods
have alkaloids that prevent the repair of collagen and cartilage. Aspartame
(found in diet sodas and artificial sweeteners) can also worsen arthritis
since in causes inflammation in the joints when regularly consumed.
In study after study, it seems almost innumerable health benefits can
be accumulated from eating a diet rich in fiber and complex carbohydrates
found in vegetables, whole wheat and fruits. Once again, knees also benefit
from this diet.
Exercise
It is also important to incorporate exercise into your routine if you
have knee pain. Although it may seem like a Catch-22 (you cannot exercise
because your knee hurts, and your knee hurts more because you cannot exercise)
strengthening the leg muscles can be crucial in alleviating knee pain.
The
more support the muscles can offer, the less stress and therefore less
pain. Please refer to our online exercise
library, which will show you several knee strengthening exercises.
Also, if your knee hurts and you want to start up an exercise routine,
why not try a stationary bike or swimming? While running or stair
climbing can be taxing to the knees, the stationary bike and swimming
are both excellent cardiovascular activities that only minimally put
pressure on the knees.
Treatments you can administer at home
Anti-Inflammatories
Non-Steroidal Anti-Inflammatory medication, or NSAID's, such as ibuprofen
(Advil, Nuprin and Motrin IB) help reduce swelling and inflammation and
can be quite helpful to a torn ligament. The ibuprofen also helps mask
the pain of a knee injury. Use NSAID's cautiously, however, as taking
them regularly over a long period of time can cause ulcers or other gastro-intestinal
problems.
Just remember that while using NSAID's, you should also be taking other
precautions to heal your pain. COX-2 inhibitors such as Celebrex by Searle
and Vioxx by Merck can help lessen the stiffness brought on by arthritis
pain. Vioxx can helps manage both osteoarthritis and rheumetoid arthritis
pain. While they are able to help with the pain, they also might make
it difficult for the body to heal ulcers, so be sure to consult with your
doctor to make sure this is the right treatment for you.
Another anti-inflammatory that can be useful are enzymes. The FDA has
labeled them GRAS (or generally regarded as safe) which means they can
be used to treat knee pain with little to no side effects.
RICE — Rest,
Ice, Compression, Elevation
This
is an easy to remember four-step formula for treating a knee injury that
is incurred from activity.
-
Rest,
means to keep the knee away from any stressful activity, preferably
immobile initially.
-
Ice
means to apply ice to the knee to control swelling and inflammation.
Wrap ice in a towel so that it does not agitate the skin.
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Compression
will help prevent hemorrhaging or internal bleeding.
- Elevation.
Elevate the leg above the heart to reduce internal bleeding.
Vitamins & Supplements
Glucosamine & chondroitin sulfate
Jane E. Brody, "Personal Health" columnist for The New York
Times, says that European researchers have shown that glucosamine and
chondroitin taken by mouth find their way to articular cartilage, and
biopsies of some treated patients have shown structural improvements
in damaged cartilage. Those who suffer from arthritis pain can find this
particularly encouraging. These compounds are already found in the human
body and they protect cartilage like a cushion at the ends of the bones.
They can structurally improve in damaged cartilage.
Glucosamine is able to repair joints by providing the elements the joints
need to repair the damage caused by injury or arthritis. The joint cartilage
absorbs glucosamine and it helps to form cartilage by capping the ends
of bones. Glucosamine also keeps the mechanisms that build and deteriorate
cartilage balanced, thereby preventing unnecessary, or untimely tissue
loss.
Chondroitin keeps the enzymes in the knee from eating away at cartilage,
and it helps other enzymes in moving the flow of nutrients to the cartilage
in the knee. In test tube studies, chondroitin has been proven to stop
certain enzymes from breaking down cartilage further.
MSM
Methyl-Sulfonyl-Methane (MSM) is a sulfide that the body naturally produces.
Those suffering from knee pain may find that it helps lessen their pain.
MSM is, for the most part, safe. It increases the flow of harmful substances
out of the cells and prevents pressure buildup in the cells, which causes
inflammation in the joints. MSM is most widely used as an anti-inflammatory
for joint and knee pain associated with arthritis.
Although the body produces MSM, additional MSM is found in other foods
such as milk, meat, vegetables, fruit, and seafood. However, due to the
abundance of processed foods, it can be hard to get the recommended dosage.
Steamed foods, washing foods, and aging can also reduce MSM levels.
Shark cartilage
Shark cartilage has been shown to lessen the pain and stiffness in knees.
This is because it contains mucopolysaccharides, powerful anti-inflammatory
molecules. Shark cartilage is available in capsule form that can be taken
as a dietary supplement. While it may not completely eliminate the pain,
it might help.
Shark cartilage is a nontoxic, natural supplement that contains calcium,
phosphorous, and complex carbohydrates. The calcium and phosphorous is
easily absorbed into the body, and the
complex carbohydrates have been shown to reduce inflammation.
Using shark cartilage, Dr. Joseph Orcasity, a consultant at the University
of Miami Medical School, treated a dozen elderly arthritis patients with
severe knee pain. He reported that after taking shark cartilage for four
weeks, most patients exhibited reduced pain and swelling and increased
mobility.
Gelatin
In a recent study, gelatin capsules have been shown to help reduce pain
and stiffness in athletes at Ball State University. The concentration
of gelatin must be much greater than what is found in a bowl full of Jell-O
but it is essentially the same thing. This supplement is classified by
the Food and Drug Administration as GRAS (or generally regarded as safe).
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Minerals
Not only can minerals such as boron, copper, manganese,
silicon, and zinc help treat osteoarthritis, they can also be beneficial
to your health overall. Although many of the foods we eat contain these
minerals, they can also be taken as a supplement. Some of these minerals
act as anti-inflammatories and others act as antioxidants.
Vitamins
Vitamins can be helpful in alleviating pains associated with rheumatoid
arthritis, an autoimmune disorder that attacks tissues in the body. The
tissue degeneration causes pain in the joints. Vitamins can help the immune
system eliminate these toxins in the body keeping cartilage from breaking
down so rapidly.
Herbs
Taking herbs is sometimes considered archaic or analogous. However, grandmother
was right. Herbs are good for your health. Certain herbs such as licorice,
ginseng, cat's claw, and echinacea can help the immune system by reducing
inflammation as they bolster cell membranes. Other herbs that can help
alleviate pains associated with osteoarthritis or rheumatoid arthritis
are Chinise skullcap, devil's claw, curcumin, yucca, ginger, and witch
hazel.
Alternative Medicine
While in some cases, the treatments listed here do not change the structure
of the knee, they can be a great way to manage pain — with virtually
no side effects if done correctly. Some of these treatments may be more
effective on some people than others. If you would like to seek alternative
treatment, try to find something that works the best for you.
Acupressure
Acupressure is an ancient Chinese form of therapy where pressure is applied
to the body in order to increase blood circulation and relieve pain. This
unique form of massage can relax muscles and compress nerve fibers that
cause pain. If you are interested in experimenting with this form of therapy,
you can either find a professional acupressure therapist or simply go
to the bookstore and find a book that will tell you how to try the techniques
at home by yourself or by a partner.
Acupuncture
Those suffering from knee pain may find relief from visiting an acupuncture
specialist. During acupuncture hair-thin needles are inserted into various
parts of the body and are stimulated to alleviate pain in many forms including
but not limited to nausea, dental pain, muscle pain, menstrual cramps,
and pain from osteoarthritis. This 3000-year-old Chinese art gained credibility
in the western world in 1997 when the National Institutes of Health declared
it efficacious.
The Chinese believed that by balancing the positive and negative energy
in the body, pain relief can be achieved. They found acupuncture to be
an effective resource to achieve that balance. Other modern-day doctors
believe that acupuncture stimulates pressure points thus releasing relaxing
endorphins. Whatever the case may be, acupuncture provides relief to many
people suffering from pain.
If you decide to try acupuncture, be sure to have a licensed professional
administer the treatment. Also, get a physician's referral for an acupuncturist
close to you. An acupuncturist should be certified by the National Commission
for the Certification of Acupuncturists. You can obtain a list of certified
specialists in your area by calling the American Association of Acupuncture
and Oriental Medicine.
Bee Venom
Bee Venom Therapy (BVT) is a toxin that is put into a certain part of
the body. The toxin is attacked by the immune system making it stronger
and more prepared to deal with future toxins. The body in a way creates
its own antibody against the bee venom in that area. This therapy be administered
only by a practitioner licensed in it.
Hydrotherapy
Spas and whirlpools are sometimes used to improve circulation and relieve
chronic pain from the back and joints. Different therapy uses different
temperatures of water. Cold water reduces inflammation, cold and warm
water improves circulation.
Dr. Nooshin K. Darvish, a specialist in hydrotherapy, recommends that
patients apply moist heat to the knee for three minutes followed by cool
water for one minute. This should bring relief and stimulate circulation.
Massage
Therapy Massage not only feels good, it is an effective way of relieving
pain. A masseuse will increase the circulation of the body through rhythmic
hand motion. In sports, massage therapy can be used to prevent strain
by warming up athletes prior to a workout. The muscles can also be massaged
after a workout to bring blood and oxygen into the muscles to flush out
metabolic waste and increase circulation to the muscles to bring them
the nutrients they need to heal after strenuous activity.
For those suffering from arthritis, massage can also be very helpful.
Massage will help blood circulate in the painful area which brings essential
nutrients to the muscles and joints which will help reduce inflammation
and can also help break up scar tissue and adhesion which is causing pain.
Reflexology
Reflexology has been used as a method to relieve pain for thousands of
years starting in ancient Egyptian culture. The premise is that by massaging
the feet or hands, you can help ease pain in another part of your body.
By massaging a certain part of your foot, for instance, you may be able
to sooth knee pain.
Zen
Over the past few years a scientific affirmation has verified the idea
of 'mind over matter'. Zen is a method employed by some to shape the mental
state and in some ways actually control pain. In our frenetically paced
world, all of us need focus and discipline.
Yoga
and Tai Chi
Ancient Eastern exercises are have become increasingly popular in the
United States over the past few decades. These exercises stress the importance
not only of physical agility, but joining the mind and body to have mental
control over the physical state. These exercises are not only trendy,
they are useful in increasing flexibility and gaining strength, which
can help prevent and alleviate pain.
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