Tag Archive for: how to fix knee pain

STOP Knee Pain! 5 Best Exercises to Create Symmetry in Knee Muscles – Dr. Berg

STOP Knee Pain! 5 Best Exercises to Create Symmetry in Knee Muscles – Dr. Berg

STOP Knee Pain! 5 Best Exercises to Create Symmetry in Knee Muscles – Dr. Berg

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Today we're going to talk about the five best exercises for recovering your knee now i've done other videos on knee pain but i haven't done any videos on how to strengthen the knee especially after an injury or in the process of recovering these five exercises not only strengthen the muscles in the knee but provide .

Symmetry between the left and right knee and also the muscles on the front of the knee versus the muscles in the back of the knee which is very very important because normally a person will injure either one knee or an ankle and that sets up a pattern of putting the pressure on the opposite knee and .

Over time that can really create some asymmetrical stress so let's say 20 years ago you hurt your right ankle and now the left knee is hurting simply because of the years of compensation that occurred so i am going to show you .

A very powerful balancing technique for pain and just balancing the muscles after this video but let's just talk about these five exercises now just to learn the anatomy real quick you have this the longest bone in the body which is also the strongest it's called the femur and that's the top part of the leg which is covered by .

The front muscles the thigh muscles called the quadriceps and then the muscles in the back part are called the hamstrings okay now the knee joint is really the largest hinge joint in the body okay so you have flexion and extension with some slight minor rotation but this top femur bone is connected .

With a bottom tibia bone which is the second longest bone in the body and so this is where a lot of weight has to be supported on this joint right here and then on the side of the tibia on the outside of the leg okay we're looking at the viewpoint of someone's right knee okay going from the front .

On the outer part of this tibia this lower bone here you have another bone called the fibula the purpose of the fibula is to really stabilize that ankle to allow you to perform all the amazing movements and running and different motions that you can actually perform then we have this thing called the .

Patella that's your kneecap that's right in front and that glides right over the tendon that's connected to the quadricep femoris it's just going to glide over that tendon right there and then you have four ligaments ligaments go from bone to bone okay a tendon goes from a muscle to a bone and the purpose of those ligaments are .

Just to prevent motion going from to the lateral outside or the inside or the front or the back or twisting so it keeps everything really really nice and tight you also have this very hard piece of cartilage that is connected to the bone on the top and the bottom that is called articular cartilage and then right in .

Between you have this little shock absorber called the meniscus so that's your anatomy a lesson of the knee joint so let's dive right into the four exercises the first exercise we're going to talk about is the quad stretch so the quad stretch improves the hip flexor which is up in the hip as well as the .

Quadricep itself and we're going to be balancing out the flexibility of your left quadricep to your right quadricep so basically you're going to be standing up supporting yourself with a wall okay so you'll be holding on the wall with one hand and with the other hand you'll grab your foot or ankle as you're pulling it up into your .

Hamstring and you're going to be stretching the quadricep make mental note of the flexibility of the right side versus the left side because usually you're going to find one that is way tighter than the other one and that's the one you want to work on more and so then you're just going to stretch and hold for 30 seconds okay each side .

And you're just going to do that twice okay so that's the quad stretch the next stretch is going to be the heel to calf stretch for this one you're going to have your hands on the wall and you're going to move back so your toes are facing forward make sure the heels are flat with your knee slightly bent .

Then you're going to lean into the stretch and hold for 30 seconds and then when you're done with that you'll do the opposite leg and so you're going to do this exercise back and forth just two times so this exercise is going to stretch the back part of your leg as compared to the quad stretch which stretches the front part of the leg all .

Right the next stretch is called the half squat and this is more of a strengthening exercise where you're going to stretch the quadricep the glutamas muscle which is your butt muscle as well as your hamstrings so you're going to get in a standing position and then you're going to slightly squat downward and make sure .

That your feet are shoulder width apart you're just going to squat down about 10 inches at a halfway point so you're not all the way down to a 45 degree angle and at this point you're just going to pause for a few seconds and then stand up so you're completely erect so basically this is a half squat or a partial squat .

And you're basically going to do this 10 reps and you'll do two to three sets of these 10 repetitions we want to keep it easy we don't want to create too much stress but we do want to start building up the quadricep the buttocks muscle as well as your hamstring all right number four let's talk about the hamstring curl now with .

This exercise you'll be standing facing a wall for support your feet will be hip width apart you're going to lift one foot up bend the knee and raise your heel towards the ceiling go as far as you can while keeping your upper body still with your hips facing forward hold for five to ten seconds you'll do ten repetitions .

Two to three times all right now that you did the hamstring curl let's move to number five and that's called the straight leg raisers now it's important to know that your quadricep and your hip flexors help raise the leg and so this exercise will help strengthen both of those flexors now what you want .

To do is you want to flex your foot upward so you feel your shin muscles contracting and as you do this exercise and get better you want to add some weight to your ankle so you can start off with adding a five pound weight and then eventually going up to maybe a seven or eight pound weight and then even a ten pound weight but for now .

We're going to do it without weights i would highly suggest using some type of mat while you're laying down or you can do this on the carpet so you're going to be laying down the floor with one leg bent and the other leg straight out in front of you and so now you're going to contract the quadricep on the leg that .

Is extended straight and slowly raise it off the floor until it's at the same height as the bent knee then you're going to pause for about five seconds and then lower the position down to the mat and repeat for 10 repetitions do this two to three times all right those are the five exercises that are going to put symmetry and strength and .

Flexibility into your legs which surround your knees now the next important video to watch is how to get rid of knee pain okay you're going to like this video check it out

This Post Was All About STOP Knee Pain! 5 Best Exercises to Create Symmetry in Knee Muscles – Dr. Berg.
STOP Knee Pain! 5 Best Exercises to Create Symmetry in Knee Muscles - Dr. Berg

Here’s The Video Description From YouTube

Learn how to stop knee pain using these simple exercises.

Download the Summary of this Video with this Link:
s

Watch the Tutorial Videos Here:
Quadriceps stretch:
▶️ M

Heel and calf stretch:
▶️ E

Half squat:
▶️ o

Hamstring curl:
▶️

Straight leg raises:
▶️

0:00 Introduction: Stop knee pain
1:07 Anatomy you should know
3:02 The best exercises for knee pain
7:15 Watch my other video on how to get rid of knee pain

Today, I’m going to cover the five best exercises to help strengthen your knee, especially after an injury or during recovery.

These exercises will strengthen the muscles in the knee. They will also help provide symmetry between both knees and the muscles in the front of the knee and back of the knee.

Typically, a person will injure one knee, which sets up a pattern of putting pressure on the opposite knee. Over time, this can create asymmetrical stress. You may have hurt your right ankle, but 20 years later, you have pain in your left knee because of years of compensation.

The best exercises to stop knee pain:
1. Quad stretch
2. Heel/calf stretch
3. Half squat
4. Hamstring curl
5. Straight leg raises

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

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Knee Pain and Tight Calf Muscles

Knee Pain and Tight Calf Muscles

Knee Pain and Tight Calf Muscles

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This Post Was All About Knee Pain and Tight Calf Muscles.
Knee Pain and Tight Calf Muscles

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Knee pain and tight calf muscles can be related! Check this out.

Timestamps
0:00 Knee pain and tight calf muscles
0:10 What is patellar tendonitis?
1:03 What to do for patellar tendonitis
2:00 Share your success story!

Today we’re going to talk about knee pain and tight calf muscles. This video especially applies to you if you experience knee pain in the front of your knee, just under the knee cap.

Knee pain in the front part of the knee is sometimes called patellar tendonitis. It’s usually caused by tight calf muscles or, sometimes, tight hamstrings. With this condition, you’re going to have a difficult time bringing your foot upwards. This happens because your calf muscle is tight.

An interesting study shows that when you have tight calf muscles, your risk of getting patellar tendonitis can increase by 16x. This condition can affect your ability to run, jump, and do other types of motion.

So, what can you do for patellar tendonitis? Stretch the calf muscles.

How to stretch the calf muscles:
1. Go on your stairs, put the front part of your foot on one of the steps, and stretch the calf muscle.
2. Use a slant board to stretch the calf muscles.
3. Put a small pillow between your knees and draw a circle clockwise with your knees about ten times, then do the same thing but counter-clockwise. Do this after you’ve stretched using a slant board for a few days, and don’t start doing this stretch on a step or slant board. The next step would be eventually doing this stretch while using the slant board.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

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Fastest Way to Get Rid of Arthritis Knee Pain – Omega Fatty Acids Foods for Arthritis – Dr.Berg

Fastest Way to Get Rid of Arthritis Knee Pain – Omega Fatty Acids Foods for Arthritis – Dr.Berg

Fastest Way to Get Rid of Arthritis Knee Pain – Omega Fatty Acids Foods for Arthritis – Dr.Berg

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Fastest Way to Get Rid of Arthritis Knee Pain – Omega Fatty Acids Foods for Arthritis – Dr.Berg

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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Here’s my tip on how to get rid of knee pain, arthritis, and stiffness! Check it out. 

Timestamps
0:00 Tip for knee pain 
0:20 How to get rid of knee pain 
1:20 What to cook with
1:30 Foods high in omega-6 fatty acids 
2:00 Foods high in omega-3 fatty acids

Today I’m going to share a unique tip on the fastest way to get rid of knee pain. You can actually try this for any type of arthritis or stiffness, even in areas like your lower back, shoulders, or neck. 

I believe the secret is really to eliminate omega-6 fatty acids from the diet and replace them with omega-3 fatty acids. You would really want to avoid any type of vegetable oils in your diet. 

Omega-6 fatty acids are probably the most common reason people have inflammation. These fats are in so many foods like mayonnaise and even certain salad dressings. 

Examples of vegetable oils you would want to avoid:
• Soy
• Corn 
• Cottonseed
• Canola
• Safflower 
• Sunflower 

Better alternatives to cook with:
• Butter 
• Olive oil 
• Coconut oil 

A few more foods high in omega-6 fatty acids:
• Nuts 
• Seeds
• Peanut butter and nut butters 
• Chicken (in high amounts)
• Tofu

Foods high in omega-3 fatty acids:
• Fatty fish (wild-caught) 
• Shellfish 
• Cod liver oil 

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Follow us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG:

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss

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Quick Fix for Knee Pain

Quick Fix for Knee Pain

Quick Fix for Knee Pain

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hi guys I wanted to shoot a video on a great simple test for a knee pain okay so we have our victim I’m sorry our patient here that has knee pain and you’ve had knee pain for I think you tummy like about three weeks so it’s been bothering her so I’m gonna show you what to do okay you might be able to do this on yourself or you might be able to find someone to do it on you but I’m just going to show you how it works so the first thing is go ahead and stand up okay and kind of squat down until that knee hurts okay good okay so have a seat so I guess it wasn’t quite at a 45 degree but it was when she comes down this is weak okay so what we want to do is we want to check the flexors on the leg so there’s there’s these couple muscles you have the quadricep femoris right on both side and then you have a muscle inside into the hip called the psoas they’re hip flexors they allow the leg to come up right so first thing I’m gonna bring this knee as high as you can okay resist me okay so this one’s really strong okay let’s do the same thing resist me as strong as you can okay it’s weak so this leg is really weak this is really strong what’s gonna happen it’s gonna create a an imbalance it’s not going to be symmetrical so when she walks this leg is gonna drag a little bit creating wear and tear on this knee joint okay so this could have happened from a fall who knows I mean we’re not going to get into that but I’m just gonna show you a quick thing to make it strong and improve the pain okay so if it’s weak on this side we’re gonna work on the opposite side and we’re gonna stimulate this muscle now it’s gonna be really tender in here so just let me know if it’s too much now you could probably do this with the massage tool and really get in there and work on the quadricep on the out don’t work on this side work on the opposite side right into the hip okay there’s there’s about four it’s quad means four you have this muscle here you got an inside muscle you got the outside muscle right through in here and you’re just going to massage and really work out the knots through here it’s going to be very tender and you can go on the outside to come right through in here right up into the hip so this muscle this muscle and this muscle okay so you work on that so I just did a tiny little bit make sure you go all the way up to the hip okay so now what we’re gonna do is we’re gonna recheck this right here bring it up resist me that’s strong okay so now you might be saying oh I’m not pressing hard enough well you just do it on yourself and or have someone do it on you and you’ll see that it will get strong like that okay so now I’m gonna have her stand up and just bend down and see if it’s any better cool great so have a seat here so that was less pain awesome so it’s a really simple test in quick fix that you can do on the quadricep always work on the opposite side so the reason why it works is both of these are connected on a circuit the thigh bones connected to the hip bone right and neurologically you can work on this side to affect this side go ahead and try it out and put your comments down below hey I appreciate your attention and if you’re enjoying these videos go ahead and subscribe and I will definitely keep you updated on future events live events and webinars that we’re going to do very soon

This Post Was All About Quick Fix for Knee Pain.
Quick Fix for Knee Pain

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In this video, Dr. Berg shows a simple technique for relief or a quick fix of knee pain.

Hi Guys, I want to shoot a video on a great simple test for knee pain. We have our victim… Our patient here that has knee pain. You’ve had knee pain for I think you tell me about three weeks? So its been bothering here, I’m gonna show you what to do. You might be able to do this on yourself or you might find someone to do it on you. I’m just gonna show you how it works. The first thing is to go ahead and stand up and kind of squat down until that knee hurts. Okay good so have a seat. I guess it wasn’t quite on 45 degrees but when she comes down, this is a week (Left Knee). What we gonna do is we want to check the flexors on the leg. There’s this couple muscles, the Quadriceps Femoris on both sides and you have the muscle inside it into the hip called the Psoas. They are leg flexors and they allow the leg to come up. First thing is I am gonna bring this knee as up as I can, resist me – this one is really strong. Let’s do the same thing, resist me as strongly as you can – It’s weak. This leg(Left) is really weak, this(Right) is really strong. What’s gonna happen is its gonna create an imbalance and it’s not gonna be symmetrical so when she walks, this leg is gonna drag a little bit creating wear and tear on this knee joint. This gonna happen from a fall, who knows. I mean we are not gonna get into that but I am gonna show you a quick thing to make it strong and improve the pain. If it’s weak on this side (left), we are gonna work on the opposite side and we are gonna stimulate this muscle. It is gonna be really tender in here so just let me know if it’s too much. You can probably do this with the massage tool and really get in there and work on the quadriceps in the opposite side right into the hip. There is about 4, quad means four, you have this muscle here, you got the inside muscle, you got the outside muscle right through here, and you just got to massage and really work out the knots through here. It is gonna be very tender and you can go outside too, right up to the hip.

Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The New Body Type Guide and other books published by KB Publishing. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has taught students nutrition as an adjunct professor at Howard University.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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