Stiff, achy, sore joints can make everyday activities a chore.
When your knee throbs, about all you can think of is getting off your feet and hoping the pain goes away.
But you don't have to settle for this. You can help yourself by doing the right exercises the right way.
Most knee arthritis exercise programs are focused on increasing muscle strength with the hope that stronger muscles will protect the joint.
There's no doubt that having stronger leg muscles helps knee pain.
But there's a problem with trying to strengthen the muscles around your aching knee and you may have run into it.
To strengthen your leg muscles, you have to work hard enough that you can feel the muscles tiring out.
As you push the muscles to fatigue, your knee starts to ache or it swells or just generally feels bad. Maybe that happens right away or maybe it shows up a day or two later. Either way, you don't make much progress.
If you don't push the muscles, then they just don't get any stronger.
But the force required to fatigue the muscles is greater than what your knee joint can withstand.
So, what do you do?
Osteoarthritis is a joint problem. But the common approach for knee pain from osteoarthritis targets muscle strength.
Why is that? Why would you take a joint problem and try to fix it using a muscle based approach?
Because, Conventional Wisdom believes you can't do anything about weak or injured joints.
This is the prevailing opinion of many in the medical world despite evidence to the contrary (explained in the book). Not all practitioners follow this belief system, but many are still not treating people with osteoarthritis optimally.
If you have pain, weakness, loss of mobility from knee osteoarthritis, Conventional Wisdom's approach is:
To learn an approach beyond Conventional Wisdom, get The 90 Day Knee Arthritis Remedy.
Strengthening the leg muscles is important but not at the expense of your joint.
The good news is there's a way to boost the strength of your joint and leg muscles without making your knee feel bad.
The concept supporting this idea is based on the science of mechanobiology - how mechanical forces generated within or imposed upon living tissues affect the physiology and structure of that tissue.
Remember, Conventional Wisdom believes there's nothing you can do about weak, injured joints.
I debunk this thinking in my book in detail. It's not just my opinion. It's from a large number of scientific studies that support the idea that joints respond to mechanical force but it's how the force is applied and used that makes the difference.
In a nutshell, achy, stiff, sore joints need to be nudged to to get stronger, not pushed. You push muscles. You stress muscles hard and they respond quickly. Joints, you nudge carefully, persistently. And the result is that at a certain point, you can start pushing the muscles because the joint can take it.
You work from the inside - out. Using specific exercises that target the joint tissues and with the right resistance, repetitions, duration, frequency, you nourish the joint, boost the lubricating fluid in the joint, and build the tissue strength.
We lay all of this out in the book and walk you through the process step-by-step.
What You'll Learn from The 90 Day Knee Arthritis Remedy
Who is this book for?
If you have:
A Step by Step Process
Learn how to test your body's strength and capability. By collecting this data first, you get started at the right level for you.
Watch visual demonstrations of the exercises we introduce in the book. The detailed instruction helps ensure accurate execution of the exercises so you receive the maximum benefit from each one (videos are delivered via the Internet; no physical product will be be shipped).
Discover how to progress the exercises. Exercises that are too easy aren't effective so we walk you through the process of making the exercises harder.
You can read samples of The 90 Day Knee Arthritis Remedy by clicking on the tabs labeled SAMPLE CHAPTER A and SAMPLE CHAPTER B.
There’s something you must have to stay alive beyond food, air, and water.
All biologic systems of the body – lungs, heart, bones, muscles, joints for example – need some form of applied external force or stress to maintain or improve their health. This stress comes from gravity.
This is especially true for astronauts. One of the main problems with prolonged space flight is the detrimental effects to the body from the loss of gravity.
When astronauts spend a long time in space, they battle loss of bone density, muscle strength, disturbance in balance, and problems with the cardiovascular system among other issues.
I divide gravity into three environments: Sub-Gravity, Gravity, and Super-Gravity.
A Sub-Gravity environment contains a range of forces that are less than the weight of the body. A Gravity environment’s forces will be equal to the weight of the body while a Super-Gravity environment will have loads that are greater than the weight of the body.
Here are a few examples:
The force due to gravity is what makes our bodies work optimally. But, when you hurt or feel stiffness or aching with everyday activity or various types of exercise, if you reduce the effect of gravity, in almost every case, you’ll feel better and actually get stronger.
For example, if your knee hurts while going for a walk (Gravity level force), you might be able to walk in pool without any discomfort (Sub-Gravity force). In the pool, you’re still applying a force to your leg and knee but it’s much less than walking on land.
In a similar way, if your knee hurts performing a single leg squat (Gravity level force), it may not hurt while performing a squat with both legs (Gravity level force with a reduction in total load – one leg versus two).
Problems arise – pain, stiffness, aching for example – when you are functioning or exercising at a level too far beyond what the body can do or needs to do. In a way, it’s like what happens to astronauts when they return to Earth. For a period of time, they have to be careful. Their muscles, bones, and other tissues can’t handle the repeated loads of Earth’s gravity. Their entire body has adapted to Sub-Gravity loads (some astronauts report difficulty speaking because even their tongue – a muscle – has adapted to the micro-gravity loads of space). Astronauts often go through several months of physical rehabilitation to restore their strength and mobility.
Imagine what might happen to an astronaut who has been living on the International Space Station for a year if, after returning to Earth, they immediately started lifting weights. The Super-Gravity load of the weights on their Sub-Gravity adapted bodies would result in injuries and delayed recovery.
The same kind of thing can happen to people with Knee OA.
If your knee feels okay walking around and maybe climbing stairs, you know your “Functional Zone” is within body weight forces or gravity. But, if your knee starts to hurt when you run, you’re now well outside your Functional Zone. Your knee is exposed to Super Gravity forces but it can withstand Gravity level forces.
One of the keys to rebuilding your leg and body strength is understanding how to adjust exercise to help you move from a Sub-Gravity level or tolerance to Super-Gravity.
Weak joints need to be nudged to get stronger; not pushed.
Robert is an energetic, trim, attorney in his 40’s. He goes to Bikram Yoga several times a week for his “fitness” routine (Bikram Yoga is performed in a very warm environment). Fitness is critical to him; it’s part of his lifestyle. He likes the way Bikram Yoga makes him feel and he thinks it helps him keep his weight under control.
When I asked him if he ever did any other kind of exercise he said, “Oh, yeah, I used to work with a trainer at a gym but I just found that I hurt more and more after the sessions. I mean, it kept me lean and everything, but my body hurt too much.” In Robert’s case, he found another way to exercise that was kinder and gentler on his joints but not kind and gentle enough. He said that he still hurt; just not as much or as often.
To work through a joint weakness, you first get rid of everything you know to do for muscles including how hard you work, how fast, and how long.
Joints like things to be easy. Muscles like things to be tough.
Joints change slowly. Muscles change fast.
Joints need a lot of motion. Muscles need a lot less.
The kind of exercise you do to strengthen muscles is way too hard for a weak joint. In fact, weak joints are often the reason people either don’t exercise or eventually quit. They hurt too much; too often.
Joints need to be nudged into health; not pushed.
Joints are not muscles.
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Frequently Asked Questions
For more personal assistance, contact Laurie Kertz.
The book is in PDF format. This type of file can be read on an iPad, Kindle, Smart Phone or Computer.
The minimum time to complete the program is 90 days. Your progress depends on how well you adhere to the program, the severity and chronicity of your problem and may or may not be consistent with that timeline.
The exercises use simple, low cost and readily available exercise tools.
No, after purchasing the book you will not be restricted in the number of times you open it. There is limit to the number of times you can download the book.
Make sure you are not on a network that has security settings preventing downloading files from websites with “https” in the web address. Most work environments will block downloads from secure sites. And sometimes the default setting in internet browsers such as Internet Explorer and Firefox will prevent downloading as well.
About the Author
Online academic background and work experience can be found here.