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.
* 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®.
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 mentholas 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.
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 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
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 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.
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.
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.
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.
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.
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!
As you might already know, joints are responsible for supporting movement, and among them, the knee is one of the hardest working joints in our body. This complex joint is, surprisingly, one of the newer developmental additions to the human body.
A generally agreed upon theory is that Hominids, an early species of humans, didn’t become bipedal or start walking upright until around 4.4 million years ago. Although early hominids were capable of walking upright, they probably didn’t move around exactly as we do today. They retained many primitive features — such as long, curved fingers and toes, longer arms and shorter legs — that indicate they spent their time in trees. It was only after the emergence of Hominid Erectus around 1.89 million years ago, that hominids grew taller, evolved longer and stronger legs and became completely terrestrial creatures.
As a result, the human knee has had less than 2 million years to evolve from a tree-dwelling lifestyle to an upright, walking one, as a primary weight-bearing joint. Even the average human body mass has increased by an estimated 400% but our knees haven’t undergone the same level of rapid evolution.
What is the actual structure of the knee?
The knee is a simple “ball and socket” joint. The “ball” is provided by the end of the Femur (the upper leg bone) and the “socket”, although it is rather flattened, is provided by the Tibia (the lower leg bone. One sits on top of the other and they’re bound together tougher by super strong ligaments that are inside, at the front and either side of the knee.
The knee can be easily visualized as having developed to stop the Tibia and foot moving downwards as we hung from tree branches, rather than evolving to bear the entire body mass and rapid changes in direction when moving.
The tendons and ligaments are made up of very strong fibrous connective tissue. Tendons connect muscles to bones, allowing us to move, while ligaments are there to help hold things in place.
Here’s what you need to know about knee injuries…
Apart from major traumatic injuries that can render the knee completely immobile, the most common injuries to the connective tissues of the knee result from repetitive microtrauma, overuse, malalignment or instability.
Generally, injuries that do not result in instant immobility, involve breakage of some of the smaller fibrous strands (collagen fibres) that make up tendons and ligaments. Such breakages, similar to the breakage of fibres in a rope, tend to flare outwards, and with continued movement, they can irritate the lining of the tendons and ligament sheaths as we move.
This irritation causes an inflammatory response from our immune system, meaning immune cytokines and enzymes are tasked with clearing up the broken collagen fibres.
Unfortunately, if we try to “tough it through” with such injuries, our immune system will also attack the larger lubricating molecules found inside the tendon and ligament sheathes, breaking down their lubricating properties. This, in turn, results in ever-increasing damage and is clinically known as a Centre of Irritative Focus, which can be quite difficult to reverse.
That’s why the Lubricen® is a knee patch revolution with its tech-enhanced approach to knee & joint problems. Lubricen® is embedded with the revolutionary diamagnetic microarray technology that helps push the active molecules contained in the lubricating formula deep through the skin barrier and into the tissue around the knee.
Along with that, the drug-free formula used in the patch addresses joint inflammation, supports joint function, and provides relief at the core rather than just superficially, offering the consumer an ongoing solution without any fear of side effects.
The Lubricen® knee patch is ideal for anyone who enjoys staying active or those that, for whatever reason, spend most of their day being active without rest. The high molecular weight proteoglycans found in the Lubricen® knee patch have been shown to be highly effective in treating Cartilage dehydration and injury. They can also help with maintaining critical hydration and lubrication in Tendon and Ligament injuries.
You can get the Lubricen® knee patch exclusively on our website with a 4-pack and 8-pack available, just one click away. Try this joint pain management innovation and feel the benefits for yourself.
Where there’s a will, there’s a way – yet so many of us are using the excuse of not having enough time to avoid exercising. Sure, an apple a day keeps the doctor away, but being active and involved in some sport will get you even further. We all know it, but still… there’s always SOMETHING. You keep telling yourself you simply cannot organise your day to have enough time to dedicate yourself to an active lifestyle. Whether it’s taking care of the kids or running around doing various errands, it seems that the modern everyday lifestyle doesn’t leave you enough time for any physical activity.
Even amid the global pandemic and shifting our office desk jobs for work at home desk jobs, it doesn’t seem our tasks and daily duties have decreased. The transition has been a challenging one, both physically and mentally for many working people around the globe. While faced with something so unusual, many of us had little motivation for any hobbies, let alone for exercise.
As a result of a lifestyle change, a lot of people have started experiencing some of the consequences due to lack of movement: back pain and muscle aches were just some medical terms many working people haven’t concerned themselves with, until now. Whether you are working 9-5 in the office or at home, it can still seriously affect your overall health if you don’t turn your lifestyle into an active one. It might seem impossible, but staying organised, disciplined, and consistent will help you shape your everyday life around this new active hobby. Here are our 5 main tips on how to stay active while working 9-5.
1. Make a schedule and stick to it
There are lots of great apps that can help you stay organised, but a simple To-do list or writing down your daily tasks in a simple notebook or on your phone’s calendar can be effective as well. Some people prefer to plan their whole week ahead, while others like to have the ability to switch things up, so they plan only a day ahead. You need to find what works best for you and stick to it.
Most of us already know which part of our day is dedicated to working, and if it’s 9-5 for you, then use that as a foundation.
If you are an early bird, you can fit half an hour of yoga into your, or you could schedule an evening workout when you are done with your job. If you choose to do a HIIT workout three times a week, then choose which days will you dedicate to exercising so the rest of your errands and tasks can be scheduled for any other day that works for you.
Here’s an example of how your daily schedule could look with a morning workout scheme:
7 A.M.: Wake up
7.15 A.M.: Brush teeth
7:30 A.M.: Half an hour of pilates
7:50 A.M.: Shower
8 A.M.: Coffee and breakfast, reading the news
8:30 A.M.: Commute to work
9 A.M. – 5 P.M.: Work
5:30 P.M.: Dentist appointment
6 P.M.: Grocery shopping
6:30 P.M.: Commute back home
7 P.M.: Dinner preparation, cooking, doing the dishes
8:15 P.M.: Reading a book or watching a film
10 P.M.: Bedtime.
Obviously, you can switch things up and instead go to a recreational football game with your friends after work, but that is up to you. The whole point of scheduling your daily tasks is to give you an overview of everything that needs to be done so that you could find time for exercise. Starting with an active lifestyle might be a bit hard, but once it becomes your lifestyle, you’ll realize it’s all about time management. In addition to improving your mood and shedding some extra pounds if you have them, being physically active on regular basis can help you prevent and manage a wide range of health problems.
Scheduling your exercise will also prevent you from skipping out on them entirely if you treat them like an actual appointment. Even if you just workout at home or jog at the park, pretend like it is an actual fitness class to keep you from making excuses.
2. Get up early
Dedicating yourself to an active lifestyle means one more task to do among all the others that you already have. Besides work, there’s always something: family matters, hanging out with friends, hobbies, or even side projects. So, make sure there’s enough time in your day to do everything without stressing. Sure, those 5 extra minutes in bed are a blessing, but they could cost you your sanity by the end of the day. So, make sure you get up early.
Even if you decide to work out in the evenings, by getting into a habit of getting up early, you’ll see how much time there is for you in a day to catch up on all the other errands. For example, you can use the extra time in the morning to prepare your gym bag and put it in your car, so you’ll be ready to head out to the gym straight from the office. Also, mornings are great for meditation because, with a clear mind, you’ll be more relaxed and ready to take on the day. Maybe you can use your mornings for coffee, contemplation, and listening to your favourite podcast while also doing your taxes – multitasking is a skill worth mastering.
Don’t hesitate from getting up early just because you are not a morning person. You can easily become one and morning exercise can help you with that. There are various health benefits when it comes to exercising in the morning, starting from the fact that during the early hours, the body is in excellent condition for movement, muscle growth, and repair. So, while you are still a newbie to an active lifestyle, maybe give it a go for a week and see if it’s something you could dedicate yourself to. Developing a morning exercise routine that works for you should leave you feeling awake and replenished with energy levels.
Don’t stress, though – if you prefer evening exercise, then do that. Listen to your body and do what’s best for you.
3. Meal prep
Another great way to save some time and make more room in your day for exercise is to plan ahead what you’ll eat. A big part of an active lifestyle isn’t just being active with your body, it also involves all the things you are putting into your body. If you are not already dedicated to eating healthy, then this might come as a shock to you. It’s not easy saying goodbye to take out food and I know how much more practical it is to just stop at a drive-through on your way home, but cooking meals each day will have more benefits for your health. Also, it’s fun! Maybe you don’t consider yourself to be an excellent chef, but there are so many easy and simple recipes that you can try before getting a grip on this.
If you don’t like coming home and having to figure out what you’re going to eat for dinner, take a few moments once per week to sit down and plan your weekly meal plan. It might seem tiring and that it’s another thing that will take too much of your time, but I promise you – it’s life-changing once it becomes a habit.
Firstly, when you plan what your meals are going to look like for the entire week, you’ll know exactly what to buy when you go to the supermarket. That way, you can say goodbye to the expired food in your fridge forever. No more food waste, which is great for the environment too! And you’ll save money – no more buying food you don’t need and will never eat. When you have a meal plan, you know exactly which ingredients you need to buy for the dishes you’ll be preparing.
There are tons of YouTube tutorials on how to prepare quick, easy, and healthy recipes for the whole week and there are options for meat-eaters, vegetarians, pescatarians, vegans, etc. Also, food bloggers and fitness influencers love to share their meal prep ideas so follow them on social media and subscribe to their newsletters for food inspiration.
4. Find a workout buddy
If you decide home workouts aren’t for you or that you would be more determined if you did it alongside someone, then find a workout buddy. Ask your colleague to join you for an after-work aerobics class, suggest to your friends’ group to go together to a spin class, or check with your next-door neighbour if she would be up for a morning jog three times a week. That way, you’ll have someone to rely on during those days when you lack motivation. It’s good to have someone for support when you are just starting to get into an active lifestyle.
And if no one in your surroundings isn’t willing to join you, then who says your workout buddy can’t be a four-legged furry friend? The internet is full of research that says people who regularly walk their dogs are more likely to be in better shape than those who stroll with other people. This makes sense when you think about it – dogs like to discover their surrounding while sniffing during a walk and then they get excited, their pace gets quicker so might find yourself running after them at some point.
However, if owning a dog isn’t an option for you, then the internet comes to the rescue once more – there are many apps out there for matching you with a perfect workout buddy. It might seem like you’re the only one who can’t find a friend to join you, but it’s definitely not the case.
5. Prepare a kick-ass playlist that will help you stay motivated
Everything is way more fun with music. You know how you’ve been saying there’s not enough time for you to catch up on all the new music lately? Well, now is your chance. Create a playlist you intend to listen to while exercising – that way you’ll be doing two things at once. Good music will also give you an extra pep in your step and it will seem as if you’re running faster, biking longer or kicking harder. With your favourite tune playing as a background sound, it will seem as if you’re the main character of an exciting movie (remember Rocky and the iconic Eye of the tiger scene?). A kickass playlist can turn your mundane workout into something you actually look forward to.
But maybe you prefer a podcast or audiobook? Then do that! Personally, I prefer listening to podcasts and audiobooks in my car, but let’s say you aren’t planning to incorporate high-intensity exercises into your active lifestyle. Instead, you chose to walk for half an hour every day after work. Walking is great to clear your mind and unwind from all the stress from your job. It’s also a great time to think about something completely different and podcast have a way to transport us to a different time and place. Why not use that half an hour every day to catch up on new episodes of your favourite true-crime podcast?
Don’t forget, beginnings are the hardest. Once an active lifestyle becomes the only lifestyle you know of you won’t be able to imagine it anyway different. Stay determined and don’t lose hope.
For a lot of people, knee problems are something they associate with issues older people have to deal with. In some cases, one might think it’s not something that could bother younger generations unless they suffered some sport injury or were involved in an accident. However, knee problems are more common than it seems. In fact, ever since the pandemic started, Google searches for knee pain have increased 471% and it influenced people to search for home remedies as lockdown injuries mount. Living in these uncertain times also means many are at risk of experiencing flare-ups of their pain and reduced wellbeing due to social isolation.
It’s crucial to understand knee pain is a common ailment that affects people of all ages. Knee problems may be the result of an injury, but some medical conditions, such as arthritis, gout or infections, can also cause knee pain. It is imperative to consult your doctor if you experience constant, long-term pain which makes your usual everyday life harder.
Knee problems causes could be injuries, mechanical problems, types of arthritis or other health issues, such as obesity. People who are taller and heavier may have a greater risk of developing knee problems, as more weight can increase the pressure on the knees.
When experiencing such knee problems, many people turn to currently available remedies for joint pain such as oral pain killers, topical analgesics, oral supplements or supporting tapes and braces. Even though these may help some, it’s essential to consult with the medical professionals if the problems persist.
Too many rely on Google search to find an appropriate remedy or recommendations by friends, family, and online influencers to make a decision regarding knee pain remedy. It is understandable that pain is a strong motivating force since it limits mobility and affects mood. People want quick and easy solution for their knee problems, without going to the doctor or physical therapy. Many are simply driven by the desire to participate, to feel independent and keep doing things that bring pleasure, such as exercise and other physical activities.
So let’s explore together the most common knee problems and injuries.
Five main types of knee problems
Most common knee problems could be grouped into 5 main types:
Patellar tendinitis, also known as jumper’s knee.
The anterior cruciate ligament (ACL) is one of four major ligaments of the knee. Injuries to the ACL are relatively common among athletes, especially in those who play sports involving pivoting (e.g. rugby, basketball, netball, football, handball, gymnastics, skiing).
Fractures can occur in many different ways. The bones of the knee, including the kneecap, can be broken during motor vehicle collisions or by plain falls on the ground. People whose bones have been weakened by osteoporosis can sometimes sustain a knee fracture simply by stepping wrong.
The meniscus is a c-shaped pad of cartilage in the knee that acts as a shock absorber. Think of it as a cushion between your femur (thighbone) and tibia (shinbone). It can get damaged or torn during activities that put pressure on or rotate the knee joint. Rugby, basketball, football or even tennis are some of the sports that put you at higher risk for meniscus tears.
Knee bursitis happens when the fluid-filled sacs (bursa) that cushion your joints become inflamed. It can usually be treated at home and should go away in a few weeks. However, in critical cases, surgery is required. Treatment of non-infectious bursitis includes rest, ice, and medications for inflammation and pain. On the other hand, infectious bursitis is usually treated with antibiotics and aspiration.
Tendinitis is irritation and inflammation of one or more tendons — the thick, fibrous tissues that attach muscles to bones. It is known as jumper’s knee because it is quite common among jumping sports. Still, other activities may develop inflammation in the patellar tendon, which connects the quadriceps muscle on the front of the thigh to the shinbone.
Alright, now that you have the overview, let’s break it down in detail.
Perhaps the most important ligament in the knee is the anterior cruciate ligament (ACL). It runs through the middle of the joint between the thighbone and shinbone. ACL provides stability to the knee when twisting or turning, it prevents the tibia from moving forward relative to the femur and it is crucial to activities that require quick cutting and pivoting.
ACL tears can occur because of an injury from movements that occur in sports or other physical activities, such as:
starting or stopping suddenly
shifting directions quickly
jumping and landing incorrectly
colliding with another person.
However, any ligament injury can result in severe knee pain and could require surgery. That’s why it is so important to consult with your doctor if you experience sudden and severe pain in the knee, hear a “popping” noise in the knee or it the knee is abruptly “giving out,” causing you to fall down.
New data shows that people are increasingly willing to tell their doctors when they disagree with them. It seems the COVID-19 pandemic has significantly changed consumer behaviours along with their anxiety and comfort levels about health care globally. However, if your knee problems aren’t going away by themselves after you’ve tried to cure it by yourself, don’t hesitate to reach out to medical professionals. ACL tears can lead to long and excruciating pain which can potentially downgrade your quality of life, movement and even endanger health. If you think your doctor hasn’t set up the right diagnosis, look for a second opinion.
In the meantime, there are several precautions you can take to prevent ACL tear. For example, performing a proper warm-up regimen before exercising or participating in sporting events can reduce the chance of injury to the ACL. Don’t forget to strengthen the muscles around the hip, knee, and entire lower extremities. Also, don’t push yourself too much and work out withing your own limits and boundaries.
In case you do experience nagging knee pain, you can always try to relieve it by yourself with rest, putting the ice on the swelling or applying Lubricen® patch to the knee.
Patellar tendonitis is a knee injury affecting the patella tendon which occurs when the patella tendon is overstressed, which can happen when jumping or landing heavily. Fractures such as this one are common in athletes who jump and land with force. Still, patellar tendonitis develops gradually which means the condition could become more severe if not taken care of in time. Interestingly, this condition is most common in people in their teens, 20s, and 30s, which proves once more no one is immune to knee problems and they aren’t something reserved just for “old people”.
With fractures, treatment will depend on the injury, a person’s age, and how active they are. One person may need to rest the affected leg, apply ice to the area, and take over-the-counter anti-inflammatory medication, while the other person will have to visit the doctor who could suggest wearing a knee brace to keep the knee straight and help the tendon to heal. In some cases, physical therapy may be needed to gradually restore movement as the tendon heals. There are many strengthening and stretching exercises to do at home that can help you with knee problems, but none without listening to your physical therapist.
3. Torn meniscus
Cartilage is a very strong, smooth, elastic, fibrous structure found in joints and at the end of long bones. Our knee has two types of cartilage; articular cartilage and the menisci cartilage. A torn meniscus occurs from a damage is done in the cartilage that is positioned on top of the tibia to allows the femur to glide when the knee joint moves. Meniscus tears can range from minor to severe, depending on the extent of the damage, and they can make it difficult for the knee to function properly. As we age, normal degenerative changes can occur to the meniscus. That’s why it’s crucial that the physician distinguish normal age-related changes from a torn meniscus as the cause of the symptoms. The cartilage gets weaker and thins out, so it’s more likely to tear as we age, but that doesn’t mean this condition won’t be diagnosed to people in their teens, 20s or 30s.
Actually, acute meniscal tears usually happen in younger people, under 40 years old and they are usually associated with a twisting injury. Acute meniscal tears cause localised knee pain and a person has a feeling of the knee being stuck in a certain position from which they are physically unable to release it from.
Degenerative meniscal tears are the ones usually occurring in middle-aged or older people where there is no specific injury or incident. The cartilage gets weaker which makes degenerative meniscal tears gradually come on and get worse. There is no one specific cause of degenerative meniscal tears. They are probably an early sign of osteoarthritis (the normal aging process of joints), rather than a completely separate diagnosis. A lot of middle-aged and older people have degenerative meniscal tears without knee pain.
4. Knee bursitis
Bursitis is a painful condition that affects the small, fluid-filled sacs, called bursae, that cushion the bones, tendons and muscles near your joints. The condition occurs when bursae become inflamed and it’s a relatively common condition, but many people treat it at home and do not see a doctor, so it is hard to know how common it is.
Bursitis can result from an injury, an infection, or a pre-existing condition. The good thing is most cases of bursitis cases can be treated at home, with the help of a pharmacist and some self-care techniques.
Here is the interesting thing about knee bursitis. The bursae are lined with synovial cells which produce a lubricant that reduces friction between tissues. This cushioning and lubrication allows our joints to move easily. So, if you ever experience knee bursitis, try Lubricen® knee patch as one of the home remedies for the pain relief.
The key ingredients of Lubricen® are contained in a drug-free formulation, comprising of Glucosamine Sulfate, Chondroitin Sulfate, and Menthol acting as a sensory agent. These ingredients are known to be precursor aggrecans required by the body to produce synovial fluid – the body’s natural joint lubricant.
By delivering these ingredients in their in-tact form, they are more easily absorbed into the joint. This allows the Lubricen® patch to address joint inflammation at its core rather than just mask the downstream pain.
Rest – try not to move the joint too much, and avoid activities that’ll put pressure on it.
Ice – gently hold an ice pack (or a bag of frozen peas) wrapped in a tea towel on the area for around 10 minutes at a time and repeat every few hours during the day.
Elevate – keep the area raised to the level of your heart as much as possible.
5. Patellar tendinitis
Anyone can get patellar tendonitis. But it’s such a frequent injury of athletes, especially those who play volleyball and basketball, that it’s called jumper’s knee. Still, it’s important to distinguish it from “the runner’s knee”. That is another popular term to describe patellofemoral pain syndrome (PFPS). This syndrome is caused by pain from abnormal contact and movement patterns of the patella (kneecap) on the femur (thigh bone), causing pain in front or beneath the kneecap. While the treatments for runner’s knee and jumper’s knee are similar, several differences do exist.
One of the most common methods to reduce the pain and swelling caused by patellar tendinitis is the R.I.C.E. method. This acronym stands for Rest, Ice, Compression, and Elevation. Still, it’s better to prevent than to heal, so if you want to make sure this condition doesn’t happen to you, it’s important to warm up before and cool down after exercising. Gradually increase the intensity of your workouts to reduce your risk of injury and be mindful of the shoes you wear while performing physical activity. Yes, they really are that important. Your shoes should support your arch and be comfortable so it doesn’t irritate your feet. Honestly, trust us on this.
Disclaimer: The information provided here is for educational purposes only and does not substitute professional medical advice. Readers should consult their healthcare provider for professional advice, diagnoses or treatment relating to their ongoing knee pain.
Joint pain is a growing concern for populations around the world and an extremely common ailment across all age groups, but most prevalent in those 35+ and ex-athletes. The knee is one of those body parts that causes many people give up activities that give them pleasure in life. It doesn’t really matter whether you are working out at the gym three times a week or just doing a morning jog from time to time – it can be really frustrating if nagging knee pain prevents you from staying healthy, active and fit. Even more so, knee pain can often be annoying to a point you avoid doing hobbies such as gardening, dog walking, hiking, or riding a bike around the park.
But when we look at the numbers, the market research indicates about 26% of sufferers do nothing to remedy their situation, choosing instead to live with niggling joint pain. That can affect our mood and quality of life which can eventually, in a long term, have different mental and physical consequences. That’s why, the first thing you should do, if you are experiencing any kind of join pain, is to talk to your doctor.
However, there are some healthy habits you can develop and include in your everyday routine that can help you avoid joint pain and maybe, in some cases, even help you get rid of it completely.
Exercise – The backbone of healthy lifestyle
By now, no one is a stranger to the fact that exercise and any kind of sport activities benefit our overall health, keeping both our body and mind sharp and fit. Taking part in recreational or individual sporting pursuits like jogging, cycling, gym, yoga, walking, gardening and golf, especially outdoors, can greatly improve physical and mental health, decrease stress, enhance pleasure, increase life satisfaction, bring us joy and sense of accomplishment.
Exercise and leisure activities impact our wellbeing, with scientific research which demonstrates the many benefits they have in people’s lives. We would even dare to say the foundation of long and healthy life is staying active and engaged in any kind of sport or recreational activity. However, with time, our body changes and as much as we take care of it, some injuries may occur or even unexplained joint pain. It can limit one’s mobility and affect their mood.
In situations like that, it’s important to consult with your doctor who can give you expert advice to reduce pain and inflammation and preserve joint function. Whether it’s some sort of medication, physical therapy, or alternative treatments, it’s important to follow the doctor’s instructions to relieve of the pressure and pain in your joints. Be sure to ask your doctor what kind of low-impact exercises or physical activity won’t irritate the joint, so you can stay active even during those troubling time. For example, people injure themselves a lot of the times while playing recreational football. The recovery from such injury may take a while and if football is forbidden during that period, swimming and bicycling are some of the best exercises because both allow you to exercise your joints without putting impact on them.
Just remember – exercise has benefits for your health in general, not just for your joints. That’s why every individual should choose the right kinds of activities for them. If you’re not experiencing any knee pain, you can enjoy in your favorite spots as you please, but those who have joint problems should choose activities that build the muscles around the joints while not damaging the joints themselves.
Healthy, well-balanced diet
As much as it can be an ally, food can also have devastating effect on our body. Eating too much refined sugar, fast food and obesity can seriously harm our health. Regarding joints, it’s important to point out that knees have to support your body weight and it puts too much pressure on them if we are overweight or not consuming enough of healthy food. Nutrition and well-balanced diet are so much more than “eating green” – it also means drinking enough water and providing our body with whatever is lacking.
Obviously, no single food is a cure-all for supporting joint health, but there are some ingredients that can have positive effects on your knees. Cherries, blueberries and blackberries may curb inflammation so you can search for them or other richly colored fruits next time your visit your local supermarket.
It is also truth universally known that certain types of fish are rich in omega-3 fatty acids which can help reduce inflammation. Salmon, tuna, sardines are all great sources of omega-3 and you can make them into various delicious meals. Put your cooking hat on and have some fun around the kitchen while prepping your next healthy and well-balanced meal. You can combine it with whole grains and other forms of dietary fiber or even add extra virgin olive oil because it contains natural anti-inflammatory agent that has properties similar to the drug ibuprofen (source: Medical News Today).
Get some sun
Vitamin D is a nutrient that is vital for bone health, but many people have low levels of vitamin D without realizing. If you’ve noticed that lately you are getting sick more often than usual, you’re experiencing fatigue and tiredness, your mood is pretty down, then maybe all these symptoms are just vitamin D deficiency. But, before you give yourself any diagnosis, call your doctor and ask him for advice.
Human body can either create vitamin D through exposure to sunlight or obtain vitamin D from the diet. That’s why the first step of obtaining vitamin D would be to take a walk outside because it will do two beneficial things to your body: it will absorb vitamin D and you will give your bones and muscles some physical activity which can help you with joint pain.
Although sunlight is an excellent source of the vitamin, overexposure can cause skin damage and increase the risk of skin cancer. Make sure you wear sunscreen and avoid hot, midday sun to prevent burning. In winter, a vitamin D supplement can help get the job done, but don’t forget the benefits of food rich in vitamin D as well: mushrooms, salmon, egg yolk, cereal and oatmeal.
If you decide to take any vitamin D supplements, make sure you talk to your doctor or healthcare professional to adhere to the dosage they recommend. Too much vitamin D can cause toxicity, so make sure you follow their advice. As with anything in life, dosage is crucial.
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