Knee Discomfort

kneeKnee pain can be from sports or wear and tear for years of using your body or other reasons. The knee pains I encounter from my experience and experience from physical therapists. I experience that stretching, massages, heat, ice,exercise and modality work for limiting the pain and eliminating it. Knee pain is no joke. Stretching is a must and of course, massages help. Talking to a physical therapist should be one of the things you do if you are experiencing knee pain or any body pain. They know the body. Its their job.

They know what they are doing. If you can not get a massage or modality, quadusually ultrasound on the knee you’re experiencing pain in, then your best bet is icing and heating and a lot of stretching and pinpoint exercises. Stretches like Hamstring and Quad Stretch is good for the knee pain. Hamstring Stretch is just sitting down and stretching one of your leg out and touch your feet for a good stretch, while you fold your other leg when you doing this stretch. Quad Stretch is just folding your legs in half, while standing or laying on your stomach stretching out your Quadricep real good. The more flexibility you have the better. These stretches can be done everyday at the comfortable of your own home.

For the exercises, Knee Marches which is sitting down and simply marching your feet. These exercises improve the strength of your quad and you’re not even putting pressure on your knee joints so its a win-win situation. No pain and you getting stronger. Another exercises is Kick Back. You are standing up holding a stable object and kick one of your leg back slowly and releasing it to the floor slowly. This is for strengthening of the hamstring and flexibility of the knee. So these are the knowledge I know from observing and learning from physical therapists.

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Frozen Shoulder

fsOf what I know being around physical therapists is when a client deals with frozen shoulder.You start to get stiffness and pain around the shoulder area. Can be quiet painful. You get it by limited actions of using the shoulder joint on a continuous basis. It is hard to see how someone can get frozen should simply by the fact we use our arm everyday for daily activities and our arm is connected to the shoulder joints so it is constantly moving. In order to get a frozen shoulder something has to be seriously wrong. Whether it may be diseases or your arm just completely stop functioning due to being a cast.

Either way, in my opinion, it is hard getting a frozen shoulder. When I encounter someone with a frozen shoulder. I saw that heat helps along with stretching helps. Most importantly, doing range of motion exercises can be extremely beneficial. The cases of the severity might be varied; but I have seen simple exercises relieve the client off the pain he or she is having.


Exercises like finger walk is a prime example. You simply walk your fingers on like a stair wooden figure usually on a wall and walk your fingers all he way to the top and bottom.Your fingers usually two fingers is doing the exercises. Good exercises for range of motion. Another one is cross body arm stretch. It is just as the name describe cross your arm across your body for a good stretch. Those are some things I learned about frozen shoulder.

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