Author: mia.vukusic@swisswell.com

When discussing knee pain and knee-strengthening exercises, one immediately spots the paradox: how do you put any new pressure on your knees without risking further damage or more pain? Of course, before starting a new exercise routine you should always try to consult your doctor, but the main idea is simple – to try to strengthen the muscles that support your knee. 

If you think about it, all your knee can do is to flex and/or extend. And that’s pretty much it. However, when considering the stability of the knee and its biomechanics, one needs to pay attention to hips and ankles as well. Why? Because, as the knee flexes and extends, the hip and the ankle joint are going to control that movement and take part in it. That’s why it is important to strengthen not only the knee joint but also the hip and ankle joints as well – putting the knee in a better, safer alignment. 

When trying to strengthen the knees, you should focus on your quads, hamstring muscles and calf muscles. Here are 5 relatively simple exercises that should help you strengthen your knees. (Don’t forget – you should always warm up beforehand.)

 1. THE QUAD SET

The first exercise is fairly simple but important. Start in a sitting position with your legs straight in front of you. The quad set exercise is based on contraction of the quads. While sitting, try to push your knee to the floor and do a contraction of the quad for 3 to 5 seconds. If that feels fine, you can do 3 sets of 10 reps. 

2. THE STRAIGHT-LEG RAISE

Taking it a step further, in the same position you performed the previous quad set. After completing the quad contraction set, raise your leg about 30 cm (12 inches) and then bring it back down. The important thing is to maintain the quad contraction as well as maintain the knee in a straight position. If you feel no discomfort, feel free to repeat the process with 3 sets of 10 reps. Remember to keep your leg straight!

 

3. SHORT ARC QUAD

For this exercise, you are going to need the support of a foam roller. An alternative would be a pillow or rolled towel, slipped under your knee for more support. With a bit of a bend in the knee, contract the quad and raise your leg up. Try to keep the position of the knee the same, while bringing only your foot up. Basically, you are going to use your quad muscle to straighten your knee from that arc. This is a slight, but efficient motion. Repeat this in 3 sets of 10 reps. If it feels good, feel free to do it all over again. 

4. BRIDGES

Start this exercise by lying on your back with your knees bent. Contract the glutes and hamstrings to bring your hips toward the ceiling. Hold the position for 3 seconds and come back down. The focus is on squeezing the glutes. If you feel no major discomfort, repeat the process in 3 sets of 10 reps. This is a great way to activate your hamstring and glutes.

5. SIDE-LYING HIP ABDUCTION

For this exercise you need to lie down on your side. Your inner leg should be bent and the outer one straight. From this position contract the muscles behind your hip, raise your outer leg towards the ceiling and then bring it down. Again, perform 3 sets of 10 reps, or more if it feels good on your knee.

For a knee pain management alternative, you should try LUBRICEN® Knee Patch. The users worldwide are thrilled – just check out the reviews on our web page. Since physical activity places various load forces on the knee joint, the result is often a loss of synovial fluid in the joint. This causes cartilage to be compromised and results in inflammation. This is the “knee pain” most people feel when exercising or trying to be physically active. 
The drug-free LUBRICEN® Knee Patch – containing Glucosamine Sulfate, Chondroitin Sulfate, and Menthol – will help your body produce synovial fluid, the body’s natural joint lubricant that might be partially lost. The patented diamagnetic micro-array technology built into the patch enhances the delivery of aforementioned key ingredients into bioavailable areas of the knee. As a result, you and your knees will feel better and – ready for action.

For most people, moving, walking, running is what living is all about. But it also puts our bodies at risk of injury, especially the joints. If you do feel some pain, you are certainly not alone: according to a nationwide poll, up to 30% of individuals in the USA reported experiencing joint pain in the previous 30 days. In many cases, joint pain and/or discomfort is no reason to panic; nevertheless, you should consult your doctor if the condition persists.

Nowadays joint discomfort is – unfortunately – nothing unusual, but the symptoms may vary, and include edema, warmth, soreness, redness, and pain when moving the joints. Joint pain is typically caused by arthritis, or, most commonly, osteoarthritis (OA). Many people experience joint pain as a result of depression, fibromyalgia, or some other type or illness. Additionally, it can be brought on by bad posture or even longer periods of inactivity. 
Arthritis symptoms can definitely be alleviated, but unfortunately, many people are unsure how or which pain relief solution to consider. Although taking medicine or exercising doesn’t always make the discomfort go away, ignoring your pain is not going to cure it either. Best way is always to consult your doctor first and get a proper diagnosis. In any case, here’s a quick overview of pain relief solutions:

1. PAINKILLERS – ORAL, TOPICAL & INJECTABLE

The painkillers your doctor could prescribe will depend on what’s causing your joint pain: they can be oral, topical or injectable. Oral treatments include OTC (over-the-counter) nonsteroidal anti-inflammatory drugs, such as ibuprofen or naproxen, and prescription NSAIDs such as Voltaren, aspirin, Tylenol, to name but a few. You can also try OTC creams and gels or get steroid or hyaluronic acid injections.

2. PHYSICAL THERAPY

Stretching and strengthening exercises will help you increase your range of motion as well as strengthen the muscles around the joint. Physical therapy is a very useful type of joint pain treatment that can both alleviate your discomfort and reduce any stiffness or inflammation. Sometimes even a brace might be needed, especially for knee pain, to help improve its stability and function.

3. DIET & NUTRITIONAL SUPPLEMENTS

A well balanced diet that includes fruits, vegetables and whole grains can also help alleviate the signs and symptoms of arthritis. To help prevent inflammation, a diet rich in omega-3 fatty acids and antioxidants can be beneficial. For omega-3-rich foods, go for salmon, tuna, and mackerel, or walnuts and chia seeds. For antioxidant-rich foods, your best choice are the fruits and vegetables, beans, nuts, red wine, and dark chocolate.

4. EXERCISE

Regular exercise can help reduce – and, even better, prevent – joint pain. It can also improve your mood and quality of life, as well as help regulate your sleeping cycle. Low impact exercises, such as walking, swimming, low strength training, cycling, tai chi, yoga or pilates, can all improve the overall function of the joints. People with arthritis should try to get at least 2 ½ hours of physical activity every week.

5. SURGERY

Surgery is usually viewed as a last resort for treating joint pain, often for people with hip or knee osteoarthritis who haven’t improved their condition with conventional treatments. A total joint replacement may be necessary in severe situations, unless osteotomy (a surgery that includes reshaping of bones to ease pressure on the joint) can help. However, not everyone with joint pain will be a candidate for this procedure, this depends on many factors.

6. LUBRICEN® KNEE PATCH

Last but not least: a great way to alleviate knee pain issues is with a drug-free LUBRICEN® Knee Patch. Most physical activity – such as running, jumping, and turning – places huge load forces on the knee joint. A lack of synovial fluid in the knee causes cartilage to be compromised and often results in inflammation. This is the knee pain most people feel when trying to exercise or be physically active. 

What LUBRICEN® Knee Patch does is help provide lubrication to the knee to prevent downstream pain and assist its overall function, for greater mobility. Its drug-free formulation contains Glucosamine Sulfate, Chondroitin Sulfate, and Menthol as a sensory agent. These ingredients are known to be aggrecan precursors, required by the body to produce synovial fluid – the body’s natural joint lubricant. 

The patented diamagnetic micro-array technology built into the patch will enhance the delivery of aforementioned key ingredients into bioavailable areas of the knee. As a result, you and your knees will feel better and ready for action. The best therapy for joint pain is to keep moving and the best way to keep moving is – with LUBRICEN®.

Although first isolated in 1771 by Hieronymus David Gaubius, menthol is a mysterious organic compound that has kept us puzzled for centuries, really. Until recent years, nobody was quite sure how it works, exactly, nor why it does what it does. 

What we did know is that it helped with pain when applied topically or ingested. Plus, it made us feel, well, cooler. So here are the 5 superpowers of menthol:

MENTHOL IS SIMPLY – COOL

Menthol makes us feel cool (or at least cool-er). It chemically activates the skin’s cold-sensitive receptors, giving off a chilling feeling that is incredibly revitalizing. Menthol also works its magic on the tongue by activating the nerve endings that give you that feeling of cold. A menthol-induced electrical impulse flows from nerve endings to the brain, fooling it into thinking it is up to 40 degrees Fahrenheit (or 22 degrees Celsius) cooler than it is!

MENTHOL IS QUITE A COUNTERIRRITANT

A counterirritant? This is a type of substance that causes a superficial irritation in one area of the body while treating a more serious irritation in another. Usually these compounds simply “irritate” by chemically stimulating the skin’s thermal receptors, resulting in a feeling of heat or cold.

MENTHOL STIMULATES YOUR BODY’S THERMORECEPTORS 

When stimulating the body’s thermoreceptors, menthol makes the body send a signal to the brain that our body is cooling down. This is precisely the moment when you get the feeling of relief and coolness.

MENTHOL AND ITS MANY MANY HEALTH BENEFITS 

Whether it’s pain, irritation, headaches, or cough, menthol offers multiple benefits to your body. It revitalizes and refreshes the targeted area, helping with itching and/or inflammation. It is also known to treat digestive illnesses and expand blood vessels, enhancing the blood flow and lowering blood pressure.

MENTHOL AS A PAIN RELIEF INGREDIENT 

But one of menthol’s most amazing superpowers is its pain-relief potential. Its analgesic properties activate the so-called κ-opioid receptors. To make the long story short, menthol simply disables the nerves from sending out pain signals, thus deactivating central analgesic pathways. When used topically, it is usually for some kind of inflammation or lesser pain. When ingested or inhaled, on the other hand, it is generally for internal soreness. 

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Scientists in the labs worldwide are now investigating whether menthol’s molecular superpowers can be put to use in order to create the newest generation of drug-free painkillers. Enter – LUBRICEN®.

ENTER LUBRICEN®

Thanks to its key ingredients, the LUBRICEN® knee patch drug-free formula assists the body in producing synovial fluid – the body’s natural joint lubricant. Aside from Glucosamine Sulfate and Chondroitin Sulfate, the knee patch’s solid-state gel features menthol as a sensory agent, taking advantage of its counterirritant and pain-relieving properties. Or superpowers, as we call them.

This novel solution to joint pain issues uses diamagnetic micro-array technology embedded in the knee patch itself, in order to deliver these active ingredients where they are needed the most. Thus, LUBRICEN® supports joint function and the lubrication of the knee, its mobility and flexibility, addressing joint ache and inflammation at its core rather than just masking the downstream pain. Last but not least, menthol provides pleasant sensory feedback by cooling the skin.

Unlike your usual oral and topical drug-based remedies, which can be dangerous or not recommended after 2 weeks of use, the LUBRICEN® patch can be used continuously over long periods of time. It works best when worn for at least 4 hours, but can be used for up to 24 hours. 

The best part? It is a DRUG-FREE solution. 

And that is one superpower we love to share!

Anyone experiencing knee pain may think it would be best to stay home and relax those sore joints, but unfortunately, that might be the worst option to choose. Even though it does not seem like it, not exercising sore knees properly can be hard on them. Studies have shown that individuals who exercise often have more positive experiences, improve joint health and mobility, and most importantly – the overall quality of life. On the other hand, many people today live without physical activity whatsoever. This is completely understandable, considering today’s fast pace of urban life. As a result, the same passive individuals might not realize that their inactivity is actually the very reason behind the joint pain. 

There will always be fun activities to help you relieve joint pain and make you feel healthier and happier. Keep in mind to always consult with your doctor or a specialist first to make sure you are doing the right activities and exercises for your specific condition. Remember – safety first, always.  

Outdoor low-impact exercises

There are many options to choose from when it comes to exercising outside. The most important thing is to choose low-impact activities, which will be easy on your joints, and at the same time, provide you with an effective workout. 

Swimming

Swimming is a great way to accomplish a good workout, especially if you have painful joints. The great thing about it – it burns calories, and, at the same time, it’s fun to do.

Being a low-impact activity, it is perfect for anyone who wants to spice up their days and practice something meaningful and useful for their joints.

Also, with summer getting closer, you can fit it into your daily activities more easily, if your schedule allows you to. 

Nature walks & jogging in pairs

If you ever need that extra push and motivation to start exercising, it is always easier to do it in pairs.

Find your workout buddy and head out to various nature walks or jogging in pairs throughout your city.

All you need is just a little bit of will, and, of course, a bit of good luck with the weather. 

Indoor low-impact exercises

Yoga

Many yoga poses can help alleviate knee pain, but only if you are practicing them a few times a week.

Make sure to practice yoga with care, stabilizing your knees and actively contracting the muscles around the joints.

Also, it is always good to have the help of a yoga instructor to assist you in your workout routine. 

Pilates

Pilates is another great way to build strength in your joints. Practicing its exercises carefully and properly can help you relieve pain and provide you with long-term benefits. This activity is just the right amount of low-impact exercise, which can be easy and soothing for your knee.

Indoor cycling

Because of its repetitive movements that involve knee extension, cycling is also a great activity for your joints. Indoor cycling will not only help you with knee pain but it might improve your heart health as well, boost your muscle endurance and manage your stress levels. 

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For some extra support in your daily activities, reach for our LUBRICEN® KNEE PATCH – a tech-enhanced adhesive knee patch that lubricates the joint before, during, and after physical activity.

The patch is easy to apply and use, and perfect as both at-home and on-the-go joint support.

Our knee patch is designed for all those who want to live an active and healthy lifestyle without feeling constrained, making it an ideal fit for your low-impact exercises. 

Establishing a workout routine? Easier said than done. Life keeps getting in the way. It’s easy to come up with all kinds of excuses, small and big,  to distance ourselves from real goals. Health reasons or, more specifically, joint pain, are rather common excuses we tend to use in order to silence that voice in our head that’s telling us to improve our way of living.

When talking about joint pain and health, most people experience not only physical difficulties, but psychological obstacles as well. If something is restraining you, it’s difficult to enjoy your everyday life activities, let alone start exercising properly. However, exercising and working those painful joints can increase their strength and flexibility. Here are some things to keep in mind when moving toward a more active lifestyle.

Consult with a specialist first

Before starting your workout journey, think of preventing further damages first.

Do not hesitate to consult a specialist; a doctor, a physical therapist, or a fitness trainer. They can assess your condition and put together a program that works best for you and your overall health.

A little goes a long way – if you don’t have the time to train daily with someone’s supervision, invest an hour in consultations and work out at home. Additionally, invest in some type of gear that might help you, providing more support for your workout plan. For example, foam rollers, if used regularly, might be a good investment to benefit your flexibility and stiffness issues.

Mobility and stability – the basics

Why is mobility so important? When experiencing issues with painful joints, whether that’s from a past injury, arthritis, or other health reasons, it is crucial for the muscles not to get shortened, which might cause a loss of range of motion (ROM).

When talking about our knees, the most common actions are flexion and extension – meaning, in case of pain, our joints won’t fully bend or extend.

In order to prevent this, you can try to move your joints actively and/or passively. Active movement does not involve the assistance of an external force, only of your muscles. On the other hand, moving it passively entails adding an external counter-force to it, whether from our hands or different types of equipment. Only by moving your joints in these two ways, and especially by doing it regularly, every day, even for fifteen minutes at a time, can you decrease their stiffness.

When taking into consideration stability, it is important to acknowledge different exercises to allow our body’s dynamic movement and with that, work on making our joints stable.

Mobility exercises

In order to exercise your knee, start this routine in a seated position. Place a foam roller under your heel and lightly apply some pressure on the joint with your hands. By doing so, you can work on your maximum extension. Another type of exercise would be pulling your knees towards your chest in that same seated position.

Another simple exercise you can do at home is lying on your stomach and placing the roller above your patella, where it feels comfortable. With that, just lightly force the movement of pushing your feet to the ground – by doing so, you are again actively forcing the maximum extension. If you do not have a disposable roller, you can do the same exercise in the same position, by actively bending your knees towards your backside or passively adding a force to it.

Stability exercises

For stability, squats or lunges might work. To make the workout easier, you can include an external support and hold on to something, making sure you are not applying too much pressure on your joints, but, at the same time, having a full range of motion.

Fun alternatives

Fortunately, there are some alternatives we can use in order to accomplish a good workout but keep it fun and within individual limits and potential. For instance, cyclical aerobic exercises or any kind of endurance workouts can contribute to joint health – cycling can be done in groups, as well as outdoors, which can ease your mind from stiffness and focus your attention on more positive things.

Low impact exercises can be very effective if done moderately as well as in the right way.

If you ever feel like you might need a little extra support and relief, try LUBRICEN® knee patch. Its drug-free ingredients are delivered through the skin to stimulate the body into producing synovial fluid – the natural lubricant for the knee joint cartilage. SWISSWELL’s mission is to enable everyone to live a healthy, physically active and fulfilled lifestyle, in a world without the joint pain. 

And remember: a journey of a thousand miles begins with a single – albeit LUBRICEN® supported – step!