Author: renata.petani@swisswell.com

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Benefits of yoga for your joints

Yoga is a physical, mental, and spiritual practice that originated in ancient India. It involves a series of poses, breathing exercises, and meditation techniques designed to improve overall health and well-being. It is often described as a holistic practice because it incorporates different aspects of physical and mental health. 

The mental aspect of yoga involves practicing mindfulness and relaxation techniques, which can help to reduce stress, improve mental clarity, and promote relaxation. This is why yoga has become a popular form of exercise and stress relief in many parts of the world, and there are many different styles and approaches to practicing yoga.

The physical aspect of yoga involves practicing various postures or poses, also known as “asanas,” which can help to improve flexibility, balance, strength, and posture. Unlike running, basketball or soccer, yoga is a low-impact activity, which means that it is less likely to cause joint pain or exacerbate existing joint problems. Practicing yoga can help to improve joint health, reduce pain and inflammation, and promote overall well-being.

Yoga can do a lot for the knees and joints. Here are some of the key benefits:

Improves flexibility: Yoga poses can help increase the flexibility of the knees and other joints, which can help to reduce stiffness and improve range of motion.

Builds strength: Certain yoga poses can help strengthen the muscles around the knees and other joints, which can provide better support and stability.

Relieves stress: Stress can exacerbate joint pain, and yoga can help to relieve stress through deep breathing, meditation, and relaxation techniques.

Reduces inflammation: Yoga can help reduce inflammation in the body, which can be especially helpful for people with joint pain or arthritis.

Improves circulation: Yoga can improve blood circulation, which can help deliver more oxygen and nutrients to the joints, promoting healing and reducing pain.

And last, but not least, yoga also helps circulate synovial fluid. Staying mobile and hydrated keeps synovial fluid in the joints functional. The right amount of synovial fluid means that the cartilage-covered ends of the bones will slide easily when you move a joint, as opposed to the alternative of grinding.

LUBRICEN® Knee Patch

Of course, there’s another way to keep your (knee) joints lubricated and foster the production of the aforementioned synovial fluid: LUBRICEN® Knee Patch. The smart adhesive patch will help keep the pain away, since the loss of synovial fluid – the body’s natural joint lubricant – is the “knee pain” most people feel when exercising or trying to be physically active; just take a look at our users’ reviews.

Key ingredients

The patented diamagnetic micro-array technology built into the patch enhances the delivery of key ingredients – Glucosamine Sulfate, Chondroitin Sulfate, and Menthol – into bioavailable areas of the knee. As a result, you and your knees will feel better and ready for action. 

Naturally, before you start doing yoga or any other low- or high-impact activity, it is important to consult with a healthcare professional, especially if you have existing joint problems or injuries. In any event, try to stay positive and keep your joints moving – nothing compares to the pain-free moments. May there be many more.

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Why working out in pairs is the best thing ever

Surely you’ve been there: you decided to exercise and get yourself into shape again, only to realize just how much you hate that solitary, and often boring, process, that lonesome routine that can quickly become your nightmare. If only you could make it, well, a bit more interesting, and less of a chore. Well, maybe you can.

Have you ever tried to – work out in pairs? With a gym buddy, or your boyfriend, girlfriend, your partner? It’s February, the Month of Love, and it makes perfect sense to talk about all kinds of relationships and partnerships, and all kinds of love. Especially since you have to learn to love workout in order to stick with it and reach your goals.

Exercising in pairs has several benefits and advantages, including:

Increased motivation 

Having a workout partner can motivate you to stick to an exercise routine and exercise plan. You’ll be less likely to quit, and you might even introduce an element of game playing or healthy competition.

Social support 

Exercising with a friend or a partner can make the experience more enjoyable. It is well known that the company makes you calmer, even if you don’t say a word to each other. Unless you want to.

Fun and variety

Working out with a partner can provide opportunities for exercise variety and can help prevent boredom. You will be less likely to fall into a rut, and even if you somehow do, someone will be there to help you get out of it.

Improved performance

Exercising with a partner can provide opportunities for friendly competition and can lead to improved performance and results. You will simply push yourself harder, whether to keep up or lead.

Safety

Working out with a partner can increase safety, especially with exercises that require a spotter or working with heavy weights. You’ll be less likely to get injured, especially since your partner can comment on your form.

As you can see, exercising in pairs can make any and all physical activity more fun, engaging, and effective. Whether you’re exercising together outside, breaking a sweat in the gym, the benefits are immediately felt. Now, all you have to do is try not to let competitiveness endanger your relationship!

Exercise and active lifestyle in general will help keep the knee joint lubricated through production of synovial fluid. The loss of synovial fluid – the body’s natural joint lubricant – is the “knee pain” most people feel when exercising or trying to be physically active. So, don’t forget: if the workout puts stress on your knee joints, and you feel pain or discomfort, go see your doctor – and try the LUBRICEN® Knee Patch. The patch will help your body produce synovial fluid and keep the pain away.

All you have to do now is find that perfect gym buddy or exercise partner and see where the relationship takes you!

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Top 5 hiking blogs to inspire your knees

Hiking can be good for your knees in more ways than one. It can help you strengthen the muscles around the knee, helping them support the joint and reduce the risk of injury. When hiking on flat or gently sloping terrain, the quadriceps, hamstrings, and calf muscles are engaged, which helps to support the knee joint and keep it stable. 

Additionally, hiking on uneven terrain can help to improve balance and coordination, which can also help to reduce the risk of knee injuries. The constant changes in elevation and surface on trails, can help challenge the body in new ways and improve overall fitness level.

Hiking can also help you maintain a healthy weight, which puts less stress on the knee joint, as well as reduce the risk of developing osteoarthritis. Exercise and active lifestyle in general keep the knee joint lubricated through production of synovial fluid, something LUBRICEN® Knee Patch is known for. The loss of synovial fluid – the body’s natural joint lubricant – is the “knee pain” most people feel when exercising or trying to be physically active. LUBRICEN® Knee Patch helps your body – produce it.

Some of our favorite hiking blogs

In order to keep you and your knees healthy and inspired to move more, we’ve made a quick selection of our 5 favorite, or most inspiring, hiking blogs. Check them out and see if you find them as moving as we do:

The Trek: The Trek:This blog, run by a team of experienced hikers, features detailed trail guides, gear reviews, and destination recommendations. They also share personal stories and tips from their own hikes, making it a great resource for both planning and inspiration.

Modern Hiker: The blog focuses on hiking in Southern California, but it also has a wealth of information on gear, trail etiquette, and Leave-No-Trace principles that can be applied to hikes anywhere. They also have a focus on urban hiking and post many hikes that can be done near big cities.

Hiking in Finland: Written by Hendrik Morkel, the blog has some of the best gear reviews for a variety of outdoor activities. It also covers trade shows in Europe and features high quality photography, and Hendrik delivers big here.

Hiking Lady: Run by a woman who has hiked thousands of miles and has a lot of knowledge about hiking safely and comfortably as a woman, this blog provides great reviews of hiking gear for women, and shares trail reports and trip planning tips.

The Outbound: This is an online community of outdoor enthusiasts that share their experiences and adventures through photos, videos, and written content. They feature a great variety of outdoor activities like hiking, camping, climbing and more covered, including gear reviews. They have a hiking app as well!

More to explore

This is of course not an exhaustive list but a mere starting point. These are a few blogs that are known to be well-researched, informative and providing useful resources for hikers. There are so many valuable sources of inspiration out there, such as the Outdoor Adventures (a blog that focuses on hiking and camping across the US), The Hike Guy (run by a hiker who has trekked all over the world), or Hike On (with tips and advice for hiking with children and dogs), to name but a few.

Whatever you do, don’t forget: hiking can put some stress on the knees, especially when hiking down steep inclines or on rocky terrain, so if you have any pre-existing knee conditions, it’s best to check with your doctor before hitting the trails. If you are a hiking newbie, start slowly, with shorter and easy hikes, and build up to longer, more challenging hikes over time. This can help reduce the risk of knee injuries and make your hiking experience more enjoyable.

Exploring hiking blogs and discovering new ideas, on the other hand, is perfectly safe. And pain-free.

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Getting Back in Shape With No Knee Pain

Holiday season takes its toll. Quality time spent with family and friends usually means putting on some weight as well, and getting lazier than usual. Sitting around, chatting, sipping wine and not moving much, let alone exercising, is great, but it also means January will be your month of slowly getting back in shape, one way or the other.

We’ve already written about some simple exercises that will help you strengthen your knees in one of our previous blog posts, but there’s so much more you can do to keep your knees healthy and pain free. The key is to put some pressure on your knees without risking further damage or more pain. Naturally, you should consult your doctor if necessary, but the main idea here is to try to strengthen the muscles that support your knee. 

Walk the walk

A recent study* showed that walking for exercise can reduce new frequent knee pain among people aged 50 and older diagnosed with knee osteoarthritis. Additionally, the study indicated that walking for exercise may be an effective form of treatment to slow the damage that occurs within the joint.

The researchers examined two groups of people aged 50 years or more: “walkers“, or those who reported 10 or more instances of exercise and “non-walkers“, i.e. those who reported less. The walkers had 40% decreased odds of new frequent knee pain compared to the non-walkers.

Aside from health benefits – such as improved cardiovascular health and decreased risk of obesity, and diabetes – walking is a free activity with minimal side effects, unlike medications you take, which often come with a substantial price tag and a number of potential side effects.

Run away from pain

Contrary to popular belief, running is not bad for your knees. As a recent NY Times article showed, a systematic review of M.R.I. studies found no evidence that running causes either short-term or long-term damage to knee cartilage. 

In the end, it’s all about the cartilage. And how to feed it. Cartilage is the tissue that cushions the bones of the knee and other joints. Its breakdown is the primary cause of osteoarthritis. However, scientists used to think it couldn’t repair itself, but now we know that’s not the case.

Activities like walking and running squeeze the cartilage in the knee joint like a sponge, expelling waste and drawing in a fresh supply of nutrient- and oxygen-rich fluid with each step. Instead of being an inert shock-absorber doomed to get brittle and eventually fail with age, Ms. Khan said in the article, “cartilage is a living tissue that adapts and thrives with regular use”. A study from 2010 showed that non-runners who followed a 10-week running program saw a 1.9% improvement in cartilage strength and quality. 

Shorter and more frequent runs (or walks) are the key: the cells in cartilage respond positively to exercise for about 10 minutes. After that, you’re accumulating more stress and damage in the tissue with no further adaptive benefits. Also, try to exercise regularly: the weekend warrior effect is not good for you. What your knees can handle today depends on what they’ve been doing over the preceding weeks and months.

Try the patch

Take a look at our users’ reviews: LUBRICEN® Knee Patch is a knee pain management alternative that works! The patented diamagnetic micro-array technology built into the patch enhances the delivery of key ingredients – Glucosamine Sulfate, Chondroitin Sulfate, and Menthol – into bioavailable areas of the knee. As a result, you and your knees will feel better and ready for action. 

What LUBRICEN® Knee Patch does is help your body produce synovial fluid, the body’s natural joint lubricant. Exercise and daily activities place various load forces on your knee joints. The result is often a loss of synovial fluid, which makes cartilage compromised and results in inflammation. This is the “knee pain” most people feel when trying to be physically active. So give the patch a chance and see if it works as well as we think it will. 

Whatever you decide to do – stay active. Walk, run, wear the patch. Just keep that cartilage of yours well fed.

*Led by researchers at Baylor College of Medicine, published in Arthritis & Rheumatology 

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Skiing With and Without Knee Pain

If you ski, you surely know: knee pain and knee fatigue are common issues for skiers and snowboarders alike. Some 25-30% of all ski injuries are knee-related! Because of the mechanics of the sport and the stress your knees have to endure, there are so many things that can go wrong. You can sense weakness in your knees, instability, warmth, redness, swelling, stiffness – this strenuous exercise can exert force and torque to the joints, and you might have to deal with some discomfort.

Common types of knee pain

First of all – if you’re experiencing persistent or unusual knee pain, a more serious injury might be the cause, so make sure to consult your doctor. That’s always the best thing to do. Serious injuries aside, many types of knee discomfort come from improper technique and/or poor preparation for the season. Here are some of the possible issues*: 

  1. MCL injury: the most commonly injured knee structure is the medial collateral ligament, especially when the ski tips are pointed toward one another in a snow plow position (the common slow or stop position) and the skier falls down the hill.
  2. ACL injury: the anterior cruciate ligament is something advanced skiers deal with more often, or those who experience a specific type of fall. Why? Sudden direction change with a forward, twisting fall accentuated by the long lever arm of the ski. 
  3. Pain behind the knee cap: so called patellar pain can be a result of riding in the backseat too much. In that case, correct your ski form.

 4. Pain on the inside of the knee: it can be caused by forcing your skis to turn by pivoting your ankle and knee.

5. Pain behind the knee: improper balance, especially when skiing in varied terrain, can be the cause. Try to relieve stress on your ligaments and tendons.

6. Pain below the knee, on the outside: pay attention to transitioning from fast snow to slushy, slow snow, especially in the spring, because your body momentum will be in conflict with the speed of your skis as they suddenly slow down.

Knee pain prevention

So what can you do to prevent these things from happening? First of all, make sure your equipment is up to the task: your ski boots should fit perfectly, and absorb shock as much as possible. Second, try to work on your technique and ski less aggressively, taking fewer risks. Plus, don’t forget the “common sense” rules for every skiing season:

  1. Keep your weight normal: healthy weight means less stress on your knees.
  2. Strengthen your quads and hamstrings, balance and stability training work best.
  3. Increase flexibility: don’t forget to stretch, stretch, and stretch some more. 
  4. Stay in shape: this is self-explanatory 🙂

To strengthen your legs and knees, try common exercises like squats, box jumps, lunges, and wall sits, or use a balance board or medicine ball to activate the small muscles in your ankles and knees, to add strength. Aside from this you can always do some additional research online, or – this is absolutely recommended! – consult a professional trainer to find out which exercises to do and how.

Knee pain treatments

Treating your knee pain when skiing will depend on the type of pain and the seriousness of the problem, of course. Here are some first-aid things you can definitely do:

  1. Stop skiing. Painful knee surely needs a break.
  2. Avoid putting additional stress on the painful knee.
  3. Keep the knee raised up, higher than your heart.
  4. Apply cold packs or ice wrapped in a towel for short intervals of time.
  5. For compression, use elastic bandage, or a knee sleeve with the kneecap cut out.
  6. Try LUBRICEN® Knee Patch.

Knee patch solution

LUBRICEN® Knee Patch is a knee pain management alternative: it can be applied and worn both during skiing and before/after it. The patented diamagnetic micro-array technology built into the patch enhances the delivery of key ingredients – Glucosamine Sulfate, Chondroitin Sulfate, and Menthol – into bioavailable areas of the knee. As a result, you and your knees will feel better and ready for action. 

What LUBRICEN® Knee Patch does is help your body produce synovial fluid, the body’s natural joint lubricant. Skiing – and exercise in general – places various load forces on your knee joints. The result is often a loss of synovial fluid, which makes cartilage compromised and results in inflammation. This is the “knee pain” most people feel when skiing or trying to be physically active. Try the patch and let us know if it works for you.

One thing’s for sure: skiing is so amazing, it is addictive. Before you hit the wall and are forced to give it up, or skip a winter or two, try to do whatever you can to prevent the injuries, discomfort and surprises. And if LUBRICEN® Knee Patch can help – so be it. 🙂

*There are many more, of course, but these seem most common.

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Is Cycling Good for Knee Pain or Not?

The dilemma is not entirely new: we’ve covered some of its aspects in our post on low-impact exercises. As we said then, low impact exercises can be great for your joints. Aside from being vital for your immune system or endurance, right exercises can do a lot for anyone with knee pain or knee osteoarthritis. The less impact on the joint, the less chance of injury; this is why many experts suggest that cycling – and swimming – are perhaps the best exercises for people with knee problems.

Whether you decide to bike indoors or outdoors, using road bikes, mountain bikes, or stationary bikes, the pedaling movement will help lubricate your joints and, in turn, reduce pain and stiffness. Cycling is also great for your glutes and hamstrings, and strengthening muscles surrounding the knee can help support and protect your joints. Regardless whether you are a beginner or an advanced cyclist, workout should feel good and not be something you get through only to have to deal with inflammation and discomfort afterwards.

Cycle at your own pace

Great thing about biking is that you can do it fast or slow, use lower gears, or go all out if you’re in the mood – it can be done at a wide range of intensities. If you suffer from knee pain, you should take that into account as well. Your pain might dictate the tempo: slow things down on days when pain levels are higher, and ramp things up when pain is at a minimum. It all works when it comes to stretching out sore knees, increasing range of motion and reducing stiffness and discomfort.

Biking helps with arthritis

Even if you have arthritic knees, stiff and sore, cycling and pedaling can help alleviate the joint pain and moving difficulties. Some exercises might be too hard for arthritic joints, but bike riding is often a great option. It makes the knee joint bend and stretch gently, helping to ease its movement.

Outdoor or indoor cycling?

Yet one more dilemma. Cycling indoors, on a stationary bike, might give you more control over the intensity and length of your ride. No sidewalks, no pedestrians, no surprises, no starts or stops at street crossings. You can adjust resistance at any point, and even stop the workout when you’re done without having to think of the energy needed for the return home. You can ride in any weather, and at any time of year.

Outdoor cycling, on the other hand, gives you that open air rush, and even a chance to run an errand while you are at it. You get to enjoy scenery and change things up from time to time, making that workout routine less monotonous. Ultimately, it is all up to you and your preferences.

The perfect bike

Best bike for bad knees? There’s no universal solution and no perfect bike in general. You need to find the right fit for you and you alone, matching your specific proportions and goals. The key idea: cycling should not make your knee pain worse. The most important will be the seat position on your bike: if it’s too high or too low, it will impact how your knees bend each time you pedal. The optimal position puts your knees at a 45-degree angle when at the top of a stroke, leaving a small bend in your knees when you extend your leg at the bottom.

As for stationary bikes… Aside from cycling, they will enable you to watch TV while at it, or let you cycle with a group in a class. Depending on your preferences and your goals, pick a bike that will address all your concerns and expectations.

Necessary gear and accessories

The necessary equipment is no less important, especially if you intend to cycle outdoors. First of all: the helmet. Find one that’s well designed and that fits you well, with a design you like. Second: the shoes. If you’re cycling to address knee pain on a daily basis, get the shoes designed for cycling, the ones with stiff soles and cleats, and with good arch support. 

Your clothing should be comfortable as well, and, ideally, made specifically for cycling. Most will help with aerodynamics, but don’t forget the visibility when on the road either, especially the reflective patches for the night rides. Comfortable cycling tights aside, your clothing should be made of stretchy, breathable fabric, ideally with moisture-wicking properties. Waterproof and windproof items will be great if your local climate calls for it.

Knee patch solution

Last but not least, if you need a knee pain management alternative, you should try – LUBRICEN® Knee Patch. Why? Because it can help your body produce synovial fluid, the body’s natural joint lubricant, just like cycling can. As we mentioned before, physical activity places various load forces on your knee joints. The result is often a loss of synovial fluid, which makes cartilage compromised and results in inflammation. This is the “knee pain” most people feel when exercising or trying to be physically active. 

LUBRICEN® Knee Patch can be applied and worn both during the cycling workout and before/after it. The patented diamagnetic micro-array technology built into the patch enhances the delivery of key ingredients – Glucosamine Sulfate, Chondroitin Sulfate, and Menthol – into bioavailable areas of the knee. As a result, you and your knees will feel better and – ready for action. 

Try cycling both with and without the patch and let us know how it went. We wish you and your knees a happy and pain-free future!

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5 Things You Can Do to Keep Your Joints Healthy

1. Keep a healthy weight.

Your weight-bearing joints, such as your knees, ankles, hips, and back, are put under additional stress when you are overweight. In addition, your joints are subjected to an extra four pounds of pressure for every pound of excess weight you carry, claims the Arthritis Foundation. You can lessen the impact on your joints and lower your chance of developing joint damage by obtaining and maintaining a healthy weight. 

2. Stay active. Maintaining an active lifestyle can ease joint stiffness.

Maintaining an active lifestyle might help your joints feel less stiff. Throughout the day, you should move around a lot and try not to spend too much time in one place. Stretching, swimming, cycling, strength training, and other low-impact exercises can all help keep your joints flexible and may even help you lose a few extra pounds. You should always take it gradually at first and if necessary, use the appropriate safety gear.

3. Try some strengthening exercises

Your joints are supported and stabilized by your muscles and bones. In addition, you can develop strong muscles that protect and maintain the mobility of your joints by including strength training exercises in your daily training. Your core-strengthening workouts should target your stomach, back, and chest muscles; a strong core can assist to minimize balance issues, falls, and other mishaps that could result in a joint injury.

4. Maintain proper posture.

By maintaining proper posture, you can prevent additional damage to your joints and lower your risk of injuring the nearby muscles. You can prevent painful injuries or joint damage by paying attention to your posture when engaging in repetitive motions, sitting, and standing — and by being extra cautious if you are carrying or lifting heavy objects.

5. Remember to eat healthy.

A well-balanced diet can help you reduce extra weight and improve the health of your joints. Additionally, consuming lean proteins can assist in developing powerful muscles. Eating foods rich in calcium and vitamin D, such as dairy products and other fortified foods, can help you maintain strong bones. Omega-3 fatty acids are found in fish, including salmon and mackerel, and they can help with joint inflammation.

For keeping your joints extra healthy, try our LUBRICEN® knee patches.

Each patch delivers joint lubrication in a more effective and convenient way. Most physical activity places huge load forces on the knee joint when running, jumping, and turning – a lack of synovial fluid in the knee during these periods causes the cartilage to be compromised and often results in inflammation of the articular surfaces. This is the pain most people feel when trying to exercise or be physically active. The patch helps provide lubrication to the knee to prevent downstream pain and assist its overall function for greater mobility.