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Category: injury

  • Best Walking Shoes for Senior Women

    Best Walking Shoes for Senior Women

    Dating back at least twenty-five years, I started wearing shoes that provided the best support for my aching feet after waiting tables all day. Although I am no longer a server, I still seek out shoes designed for shock absorption, such as running shoes, insole supports, and footwear recommended by podiatrists. Currently, I am wearing New Balance, but I am considering switching to Hoka’s as they are what my older cousin, who is a nurse at an elder care facility in Michigan, wears.

    Furthermore, supportive footwear is essential, especially when standing on hard surfaces like concrete. Shoes with proper arch support and cushioning are making a huge difference for me. Shoes specifically designed for people who stand for long periods are built to reduce pressure on the joints and provide better shock absorption, especially as we age.

    My cousin and I are no longer spring chickens, and from what I can tell, we are not getting any younger!

    In addition to footwear, my doctors have recommended physical therapy sessions, which have helped strengthen the muscles supporting my feet, legs, and lower back, thereby creating a more stable foundation and reducing compensatory movements that have led to pain, most notably in my knees, as well as in those areas. Exercises that focus on stretching and strengthening the hip flexors, quadriceps, hamstrings, and calves also improve overall alignment and reduce joint stress.

    Let’s not forget about ergonomics! I have been using anti-fatigue mats to mitigate some of the harsh impacts of standing on my tile floors in the kitchen and on the concrete floor in my laundry room for years. However, I do not have an outdoor anti-fatigue mat yet, but I will be investing in one as soon as possible.

    The mats do offer a softer surface that reduces the strain on my body, but the pain is still there, just not as intense. In fact, I just ordered some new mats for my kitchen that are supposed to be more durable for my dogs. Their nails have scratched up the current set and are chipping.

    By maintaining an open dialogue with my healthcare providers throughout my injury and pain challenges, the pain management plans have reflected any changes in my conditions as well as incorporated new strategies and treatments as needed. Effective communication about symptoms and treatments will better inform the decisions I make, enhancing the management of chronic pain big time.

    *Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.

    Why does standing on concrete hurt?

    While standing on concrete and my stone driveway for about thirty-five minutes or so, and after grilling dinner for my family, I can barely walk or stand on my left leg because of intense pain in my hip. There is severe pain in my knee as well. None of this is very odd to me, except that I have had somewhat of a period of respite from five-plus years of chronic pain. Chronic pain that has been, at some point, debilitating in the following areas:                                                 

    • Left shoulder
    • Right shoulder
    • Left hip
    • Lower left back sciatica
    • Lower right back sciatica
    • Torn meniscus on left knee
    • Torn meniscus on the right knee
    • Old neck injury

    The reason why standing on concrete hurts my back, knees, and hips is that, unlike other surfaces, concrete has no give, and its inflexibility affects the body, especially for middle-aged women like me, who often feel as though they have no shock absorbers left when standing on hard surfaces.

    For example, when standing on hard surfaces, I am notably susceptible to backaches, knee pain, swollen legs, and sore feet. Because this specific pain has not been treated yet, I experience a flare-up of old injuries and suffer from chronic pain.

    Some of my best pain relief techniques involve soaking in an Epsom salt bath for at least twenty-five minutes, once a day. It makes a huge difference for me. Throughout all the years I have been in sports recovery, I have employed the following:

    • Chiropractors
    • Orthopedics
    • Physical therapists
    • Acupuncturists
    • Massage therapists
    • Cortisone shots
    • Taking it easy
    • Sports rubs
    • Epsom salt baths

    As you can see, I have tried just about everything short of getting surgery, and unfortunately, it looks like I will end up needing knee surgery after all. But now I am wondering where this recent pain is coming from. Is it coming from my hip, or is it something in my feet? Let’s find out more below.

    Link between feet and back pain

    Because all the treatments and efforts to relieve my chronic pain have not completely eradicated it, I am now wondering if the pain is coming from my feet. Well, I can tell you that every source I have researched said yes, the bunion on my foot can most definitely cause hip, back, and knee pain.

    According to podiatrists at Kew Foot Clinic, “They (bunions) are however more than just a cosmetic problem. They can become a major medical problem for several reasons. The main problem is:

    Having a distorted big toe joint along with this joint becoming rigid in its range of motion changes how a foot pivots through propulsion. When a foot can no longer pivot at this joint it reduces knee and hip flexion causing stress on these joints.

    A bunion deformity can also change the alignment of the knee and hip causing excessive internal or external knee rotation leading to scoliosis of the spine,”.

    My healthcare team told me that if I suspect my feet might be the culprit, it would be wise to consult a podiatrist for a thorough evaluation. Custom orthotics might also be beneficial, as they can provide the support needed to correct your gait and distribute weight more evenly, potentially alleviating some of the strain on my knees, hips, and back.

    Best walking shoes for senior women

    In conclusion, supportive shoes, smart ergonomics, and open communication with healthcare providers can make all the difference—your feet truly are the foundation of whole-body wellness.

  • Knee Pain Exercises to Avoid

    Knee Pain Exercises to Avoid

    From painful experience, I have found that these activities and exercises must be avoided with my knee pain:

    • Stair climbing
    • Squats
    • Jumping
    • Running
    • Lunges

    For those of us who played sports in excess and even played through the pain, later in life, we must face the reality of the responsibility of attending to overworked injuries. For example, I played many sports and in trying to look tough, I made any injury that occurred worse. Unfortunately, as I have heard, you cannot save your face and your butt at the same time! I certainly wish my twenty-something old self had heeded that warning.

    As a result, now in my early fifties, I am nursing the following injuries:

    • Torn meniscus in right knee
    • Torn meniscus in left knee
    • Baker’s cyst in left knee
    • Baker’s cyst in right knee
    • Impingement in left shoulder
    • Scar tissue buildup and limited range of motion in my right shoulder
    • Pelvic floor muscle loss and nerve pain
    • Sciatica on the lower left side of my back
    • Limited range of motion in neck
    • Bunyon on right foot
    • Tendonitis in left hip

    Recently, I have undergone physical therapy for my knees. The physical therapist said that the torn meniscuses couldn’t be repaired but that the goal was to build the muscles around the meniscus tears to take the brunt of the work off of those trouble spots.

    The therapists had me start with riding the stationary bike for eight minutes and then utilizing a knee exercise machine that delivers perfect, smart range of motion to solve straightening and bending of the knee. From there, I would do a series of knee and hip stretches inside the exercise cage to support balance and reduce falls.

    *Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.

    Low impact workouts for bad knees

    Since completing my recent physical therapy round, I have now moved on to doing independent exercises at the gym with a low-impact workout because of my bad knees. Additionally, I limit my gym time to three days a week instead of overdoing it like I would have done in my younger years. I spent a few years not being able to do activities that I enjoy – I do not want to be benched again!

    Always talk with your doctor, orthopedic doctor, physical therapist, chiropractor, etc., before implementing any new workouts. These are the exercises that are good for me based on my healthcare team’s suggestions:

    • Stationary bike, ten minutes to warm up
    • Machine chest press (three sets, ten reps, fifteen pounds)
    • Machine row (three sets, ten reps, thirty pounds)
    • Machine shoulder press (three sets, ten reps, ten pounds)
    • Machine abdominal crunch (three sets, twenty reps, thirty pounds)
    • Low row (three sets, ten reps, thirty-five pounds)
    • Cable rope tricep pushdown (three sets, ten reps, twenty pounds)
    • Cable crossover (three sets, ten reps, twenty pounds)
    • Machine pec fly (three sets, ten reps, twenty-five pounds)
    • Machine tricep extension (three sets, ten reps, twenty-five pounds)
    • Machine bicep curl (three sets, ten reps, twenty-five pounds)
    • Machine seated leg curl (three sets, ten reps, thirty pounds)
    • Machine seated leg extension (three sets, ten reps, thirty pounds)
    • Machine hip abduction (three sets, ten reps, thirty pounds)
    • Machine lateral raise (three sets, ten reps, fifteen pounds)
    • Stationary bike, ten minutes to cool down
    • *Hydro massage for ten to twenty minutes as needed

    Once the weather breaks here in Southeast Michigan, I will add swimming in my lake to this exercise routine, as water workouts have very low impact and are successful.

    Upon returning home from the gym, I make a tall mug of caffeine-free green tea, soak in the bath with the jets on for fifteen minutes, pray and meditate, turn the jets off, add Epsom salt, and soak for another twenty minutes while listening to spiritual, self-improvement speakers.

    So far, this method of working out has been effective for me, and I have yet to injure myself as I am focusing on taking it easy, going with light weights, and making sure to immediately take care of my muscles with massage and bath soaks.

    However, the inflammation in my knees and shoulders isn’t just because of old injuries; I am also menopausal. So what’s a girl to do? Let’s see what the experts have to say.

    Does low estrogen cause joint pain in women?

    The role of estrogen is to protect joints and reduce inflammation. However, if estrogen levels drop to lower levels, inflammation might increase. Additionally, the risk of osteoporosis and osteoarthritis could also go up, and painful joints will be the result. And for someone like myself in menopause, my estrogen levels are dropping by the minute, it seems like!

    According to the National Library of Medicine, “Osteoarthritis (OA) affects all articular tissues and finally leads to joint failure. Although articular tissues have long been considered unresponsive to estrogens or their deficiency, there is now increasing evidence that estrogens influence the activity of joint tissues through complex molecular pathways that act at multiple levels. Indeed, we are only just beginning to understand the effects of estrogen deficiency on articular tissues during OA development and progression, as well as on the association between OA and osteoporosis. Estrogen replacement therapy and current selective estrogen receptor modulators have mixed effectiveness in preserving and/or restoring joint tissue in OA. Thus, a better understanding of how estrogen acts on joints and other tissues in OA will aid the development of specific and safe estrogen ligands as novel therapeutic agents targeting the OA joint as a whole organ,”.

    In the meantime, there are lifestyle adjustments and treatments that can alleviate some of the pain and inflammation I am experiencing. For starters, anti-inflammatory diets rich in Omega-3 fatty acids, found in fish such as salmon, and supplements can make a big difference. Additionally, specific vitamins and minerals such as Vitamin D and Calcium are crucial for bone health and can help counter some of the effects of estrogen deficiency.

    Exercise, although it may seem counterintuitive when in pain, has been highly beneficial. Low-impact activities like swimming or, for me, short walks and stretching keep my joints flexible and reduce stiffness without subjecting them to unnecessary stress. Strengthening the muscles around my joints also provides better support, minimizes pain, and prevents further damage.

    Knee pain exercises to avoid

    In conclusion, staying active with knee pain requires intention and care—avoid high-impact moves, stick with low-impact routines, and always listen to your body and your doctor.

  • Is Pilates Good for Bad Knees

    Is Pilates Good for Bad Knees

    The insurance benefits and plan that I currently hold includes vision and fitness coverage, which is a phenomenal choice for me as I am in physical therapy for a torn meniscus in both knees. Using specific knee recovery equipment as well as tailored stretches, I am putting off surgery for a little while longer. Or, as an orthopedic said, “You have a few more miles on those knees before you need surgery.”  

    Along with physical therapy, I have begun working out again in the gym as the membership of the gym is completely covered under the fitness benefit. Naturally, I am not doing any exercises that put stress on my knees, but I am focused on strengthening my core and upper body. With only a few more sessions of physical therapy, I am considering adding Pilates to my workout routine. Firstly, I need to know if Pilates is good for bad knees as the meniscus will not be healed, but the muscles around them will be strengthened to support the injuries.

    According to a report done by CNN Health, “Knees absorb about 1.5 times your body weight while walking on level ground. That jumps to 316% of your body weight while climbing stairs and 346% while descending stairs… To stave off knee pain, you primarily need strong quadriceps, hamstrings, glutes and calves… The low-impact, simple movements of Pilates were found to improve people’s mobility, gait and postural stability,”.

    Based on this report, the following are some recommended Pilates exercises that may be helpful:

    • Shoulder bridge prep
    • Half roll-down
    • Squat
    • Straight leg raises
    • Standing hamstring curl

    Because Pilates is a low-impact workout that strengthens core muscles, improves balance and stability, it can assist in relieving pressure on knee joints as well as a beneficial form of exercise for people with knee pain or problems.

    However, some moves may not be suited for certain injuries or conditions. For example, I am absolutely unable to do squats with my torn meniscus injuries, but I am able to handle the others. Most importantly though, I am always sure to get advice from my healthcare team first before implementing anything new to my exercise routine.

    *Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.

    What is the best exercise for damaged knees?

    Now that we have determined that Pilates is beneficial to add to an exercise routine if you have damaged or injured knees, let’s see what the medical professionals have to suggest in addition to what we have already discussed.

    An orthopedic sports rehab facility discusses how to best approach exercises for damaged knees, “Following a well-structured conditioning program will also help you return to sports and other recreational activities.

    Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

    Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

    Target Muscles: The muscle groups targeted in this conditioning program include:

    • Quadriceps (front of the thigh)
    • Hamstrings (back of the thigh)
    • Abductors (outer thigh)
    • Adductors (inner thigh)
    • Gluteus medius and gluteus maximus (buttocks)

    Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees,”.

    I’m eager to share my experience incorporating Pilates into my knee rehabilitation journey. It’s been incredibly rewarding, as I’ve noticed an increase in flexibility and a decrease in discomfort. A Pilates workout encourages slow, controlled movements focusing on alignment, which has been fantastic for my knee recovery. I’ve learned to listen to my body, modifying exercises when needed and ensuring I’m avoiding any potential strain.

    In addition to Pilates, swimming has also been recommended to me. The buoyancy of water reduces the impact on my knees while providing a full-body workout. Engaging in these low-impact exercises has helped me stay active and maintain my fitness levels without compromising my knee health.

    How to exercise with bad knees to lose weight at home

    Unfortunately, since my knees have forced me to be less mobile, inactive, and I am making far fewer trips up and down my stairs than I used to, I have gained some unwanted weight. Although I am back in the gym working out, I cannot do all of the most effective weight loss exercises like those in a cardio workout.

    Again, if I can focus on low-impact workouts like Pilates, cycling, swimming, or water aerobics, I might have better luck in losing the extra pounds gained by resting my knees.

    Furthermore, incorporating mindfulness practices such as meditation or yoga can also complement your rehabilitation journey. These practices not only promote mental well-being but may also assist in managing pain, improving flexibility, and supporting overall recovery.

    Additionally, by changing my diet to be geared towards anti-inflammatory benefits is crucial. Foods rich in omega-3 fatty acids, like salmon and walnuts, or those abundant in antioxidants, such as berries and leafy greens, can support joint health and potentially aid in weight management.

    Engaging in a supportive community, whether online or in person, can provide motivation and encouragement. Sharing your experiences and learning from others who are also dealing with knee issues can be incredibly empowering and offer new insights into diverse rehab strategies.

    Lastly, working with a certified personal trainer who specializes in injury recovery and preventive care has customized a fitness plan that aligns with my evolving needs, ensuring each session is both safe and effective.

    Is Pilates good for bad knees

    In conclusion, navigating knee injuries requires a multifaceted approach that includes strength-building, low-impact exercises like Pilates, mindful practices, and a supportive diet. Remember to embrace each small victory and remain patient in your recovery journey. By focusing on both physical and mental well-being, you can enhance your quality of life and work towards optimal knee health.

  • Why Would Someone Need an Arthroscopy?

    Why Would Someone Need an Arthroscopy?

    Why someone would need an arthroscopy is because they might have conditions such as torn meniscus, bone fragments, cartilage loss, or fractures that might not have healed correctly. More specifically, it is used to treat rotator cuff injuries and torn meniscus. Additionally, it can also be used to remove loose bone fragments, inflamed synovial tissue (the lining of the joint), and cysts. Arthroscopy would be a viable solution to the torn meniscus, and Baker’s Cysts I have going on in both my left and right knees, as I am no stranger to this type of procedure.

    For example, I had a Tenex procedure, a type of arthroscopy, on my right shoulder. Tenex is a minimally invasive procedure that uses a scope guided through a small 2-3 mm incision, where ultrasound imaging is used to see where the damage is on the tendon to break down and remove any of the damaged tissue with the suction mode. Once the procedure is completed, only a small bandage is needed to cover the point of entry, with no sutures or stitches typically required for most.

    However, it is important to note that if you’ve had a fractured patella, ACL tear, or arthroscopy, they are harder to recover from than other knee surgeries or the Tenex procedure because the leg is placed in a cast for weeks, allowing scar tissue to form and muscle atrophy to occur. So, it is imperative that once the cast is removed, to engage in as much therapy as possible. It is also worth considering an arthroscopy recovery machine to help move recovery forward faster.

    Unfortunately, I will need an arthroscopy treatment on both knees. It might turn out that I do not need surgery if the arthroscopy is successful in resolving all my issues. According to the Mayo Clinic, “Arthroscopy (ahr-THROS-kuh-pee) is a procedure that uses a fiber-optic camera to diagnose and treat joint problems. A surgeon inserts a narrow tube attached to a fiber-optic video camera through a small incision — about the size of a buttonhole. The view inside the joint is transmitted to a high-definition video monitor.

    Arthroscopy allows the surgeon to see inside the joint without making a large incision. Surgeons can even repair some types of joint damage during arthroscopy, with pencil-thin surgical instruments inserted through additional small incisions,”.

    Why do people need arthroscopic surgery?

    An arthroscopy is often done to check what’s causing symptoms such as joint pain, swelling, stiffness, joints locking, moving out of position, or giving way. Ouch, I have had that happen on more than one occasion! The Cleveland Clinic defines an arthroscopic surgery, “Providers use arthroscopy to diagnose and treat a range of joint, tendon and ligament problems, such as: Knee pain, instability and other injuries, including anterior cruciate ligament (ACL) tears and meniscal tears. Torn ligaments, cartilage and tendons,”.

    Before surgery is even an option, I must exhaust all of the options. So far, I have gone through many years of trying to decipher whether my chronic pain was a result of bone cracks, scar tissue build-up, or muscle tears. For at least a decade, I have done the following for the bone, muscle, and nerve pain I am experiencing:

    • Physical Therapy (both shoulders, back, pelvic floor and started with knees)
    • Acupuncture
    • Chiropractic
    • Tenex procedure on my left shoulder
    • Deep tissue massage
    • Dry needling

    Currently, I am dealing with multiple injuries, such as:

    • Impingement in the left shoulder
    • Scar tissue build-up and limited range of motion in my right shoulder
    • Pelvic floor muscle loss and nerve pain
    • Sciatica on the lower left side of my back
    • A torn meniscus in the left knee
    • Baker’s cyst on the back of left knee
    • A torn meniscus in the right knee
    • Baker’s cyst on the back of the right knee
    • Limited range of motion in the neck
    • Bunyon on the right foot

    While I have tried many means to address and recover, my knees have fallen to the end of the priority list. I’ve come to an impasse as the exercises I need to do for my back hurt my knees. It looks like arthroscopy will be the best route for me, but what type? I will not know until I speak to my healthcare team.

    Cleveland Clinic went on to note the following uses of arthroscopy, “Diagnose injuries: During knee arthroscopy, your healthcare provider takes a close look at any painful or swollen areas. The camera shows images of damaged soft tissues and bones. The images help your healthcare provider diagnose injuries (or confirm a diagnosis) and plan treatment.

    Repair injured soft tissues and bones: If you need surgery to repair tendons, ligaments or cartilage, your healthcare provider uses specially designed tools. The camera shows real-time images that guide your healthcare provider during the procedure. Your healthcare provider uses tiny tools to repair and reconstruct soft tissues by stitching them together. They can also suture (stitch) bones together.

    Remove damaged or inflamed tissue: Some tiny tools help your healthcare provider shave off damaged bone and cartilage or inflamed tissue (such as the synovium). They use tools to remove these tissues from your knee,”.

    How long is recovery for arthroscopic knee surgery meniscus?

    Being that I lead a busy lifestyle as a single mom of teenage young men, I will be fortunate to have their help around the house while I recover, but I am concerned about the length of time I will be required to sit still as I do not do that very well.

    I was told that I will most likely be able to return to most of my regular activities within a few weeks, although it will be several months before I will have complete use of my knee. Depending on the severity of my injuries, it may take as long as six months before my knee is strong enough for hard physical work or specific sports. I realize my softball playing days are over, but this is exciting to learn as I would like to just take a walk with my dog!

    Essentially, it’s clear that arthroscopy will be an invaluable tool for diagnosing and treating a variety of joint-related issues, such as torn meniscus, inflamed tissues, and bone fragments. Personally, my journey with knee issues and shoulder procedures has given me a firsthand appreciation for how these minimally invasive surgeries can provide relief and aid recovery.

    Why would someone need an arthroscopy?

    In conclusion, despite the inevitable recovery period, the prospect of regaining mobility and reducing pain is well worth the effort and going through the arthroscopy. If you are facing similar challenges, discussing arthroscopy with your healthcare team could be a practical next step toward better joint health. While the road to full recovery may be lengthy, having a plan and the proper support will undoubtedly make all the difference.

  • Difference Between Arthroscopy and Knee Replacement

    Difference Between Arthroscopy and Knee Replacement

    A little over five years ago, I decided to change the trajectory of my life and chose a different path to take this life journey on. It started with learning self-care and not ignoring when I felt pain, whether it was physical or psychological. When it came to the physical part, I learned that it, too, was a process and a journey to recovery.

    Since that time, I have liked to joke and say that I have been “under construction.” I usually get at least a chuckle. I have to laugh, or I would be crying because I have gone through many rounds of physical therapy, acupuncture and have had a Tenex procedure in my right shoulder. I have been dealing with chronic pain all of this time.

    Currently waiting to hear what my orthopedic says I need to do about my knees. Yes, I meant to say plural because both knees have torn meniscus. Plus, I hear a lot of cracking and popping going in my knees that gives me the heebie-jeebies!

    So, I am not sure if I will end up having both knees completely replaced or if I will try to go the arthroscopy route first. I would still need physical therapy and possibly a post-surgery arthroscopy recovery machine, but maybe return to a better normal than it’s been for years. Then, hopefully, I can put off total replacement for at least another five to ten years.

    In response to how arthroscopy helps a torn meniscus, The Mayo Clinic says, “In some cases, your doctor might use an instrument known as an arthroscope to examine the inside of your knee. The arthroscope is inserted through a tiny incision near your knee.

    The device contains a light and a small camera, which transmits an enlarged image of the inside of your knee onto a monitor. If necessary, surgical instruments can be inserted through the arthroscope or through additional small incisions in your knee to trim or repair the tear,”.

    The conclusion to a study by The National Institute of Health says this about the difference between arthroscopy and knee replacement, “Our overview of treatment for meniscal tear shows some promising step forward in the understanding of the important role of the meniscus that have led to a move toward meniscal preservation. Therapies that successfully repair or replace the meniscus are therefore likely to prevent or delay osteoarthritis progression.

    Meniscal repair, whenever possible, must be the preferred option for patients with a meniscal lesion. The biomechanical properties of the native meniscus are not copied entirely by the scaffolds that exist today. Congruence, fixation, biocompatibility and potential infection will always remain as limitations for the users of allografts.

    As research in biological augmentation and tissue engineering continues to develop, we expect that conservative treatments and meniscal replacement will be more widely used in younger patients in the future,”.

    Okay, now I have more to think about.

    Will a knee replacement help a torn meniscus?

    I was told that if I needed knee replacement surgery, it meant that my knee pain was likely to be persistent, that it would disrupt my sleep, interfere with my daily activities, and the pain wouldn’t respond to over-the-counter pain medications. They said that in order to relieve my constant pain, my doctor would probably recommend knee replacement surgery.

    However, I must remember that the outcome of what my professional healthcare team decides is not under my complete control. Even though I will consult with various doctors and close friends who have undergone this type of situation before making my final decision, I do have a great team, and I completely trust their professional opinions.

    To give you an idea of what someone with a torn meniscus feels, The University of Michigan Medicine explains it this way, “When cartilage inside the knee joint starts to break down, a person may begin to experience pain.

    ‘If you were to look inside a healthy knee joint you’d see a thick cushioning of cartilage that covers and protects the ends of your bones, as well as another type of cartilage, called the meniscus, that acts like a shock absorber between the bones,’ says Andrew Urquhart, M.D., a professor of orthopaedic surgery at Michigan Medicine’s Comprehensive Musculoskeletal Center,”.

    That’s exactly it – I have been telling people that it feels like I do not have any shocks! My concern, though, is that recovery time is warranted as I work full time, am a single mom of two teenage dogs, and am a sole homeowner (that’s also been under construction for the last two years).

    How painful is a total knee replacement?

    From what I have heard, it is painful after surgery, but what surgery isn’t? And for that matter, what injury isn’t painful to continue to feel? I’m looking forward to enjoying a somewhat pain-free lifestyle again. But inevitably, the pain will be there, especially in the first few weeks of recovery from the surgery itself, as well as pain as the body begins to heal.

    “Most patients — about 80 to 85% — feel their knee functions better than before they had surgery. These patients can get back to low-impact physical activity, such as walking, hiking, biking, playing golf or tennis and other light recreational activities. We discourage high-impact activities, such as basketball and running, as these can reinjure the knee,”. – University of Michigan Medicine

    Beyond grateful to hear that after knee surgery, I will be able to do low-impact activities again, like taking my dog for a walk, riding my bike on a flat, easy trail, or going on a hike with my sons. That gives me a great sense of hope and makes me look forward to my future. I seriously thought that I was going to be stuck with a glum life, benched indefinity – and for an active person like myself, it is basically a death sentence.

    Okay, so if my orthopedics suggest surgery, I think I am going to go for it because getting back to living a more physically active life is something that I genuinely miss and deeply need in my life.

    Difference between arthroscopy and knee replacement

    Both arthroscopy and knee replacement surgeries offer distinct pathways toward relief from chronic knee pain, but the choice largely depends on the severity of the condition and long-term goals.

    Consulting with a healthcare team is crucial to making an informed decision tailored to individual health needs. Regardless of the path chosen, both surgeries aim to improve the quality of life and restore a degree of normalcy.

  • What Exercises Not to Do with a Torn Meniscus

    What Exercises Not to Do with a Torn Meniscus

    As a young child, I loved to watch baseball, football, and hockey with my grandpa (Papa). When he was a young man, he went semi-pro as a pitcher and shortstop for the AAA league here in Detroit, Michigan. By the time I came around, he couldn’t throw anymore, nor could he run.

    When it came time for him to teach me how to play the game of baseball, he had to throw side-arm to me, but he could catch like a pro still, as long as I didn’t make him move too much to get the ball. As a result, I quickly learned how to throw a baseball accurately. He taught me everything he knew about the game, and I fell in love with baseball.

    He even came to all of my games and practices because I wanted his guidance on how to be a better player. I had some good coaches over the years, but he was the greatest in my mind, so who better to learn from?

    As I grew older, stronger, and a better ballplayer, my Papa could no longer handle playing catch with me. By the time I made the Varsity team in high school, my Papa had two rotator cuff surgeries and two knee replacements. He had extensive in-home physical therapy and had to use a knee exercise machine after each knee surgery.

    The unique knee exercise machine he used delivered a perfect range of motion to solve the straightening and bending of the knee quickly after surgery. It helped my Papa prepare for knee surgery (pre-hab) and recover quickly from the surgery with sophisticated strength modules. With all the technological improvements over the last thirty years, today, that same machine will wirelessly transmit data to a personal Knee Recovery Coach who works with the patients virtually every day. How cool is that?

    Fast forward, and I am now the same age my Papa was when he first taught me how to play baseball. I have had multiple courses of physical therapy for both of my shoulders and am now facing surgery on both knees as they each have torn meniscuses. So, precisely what exercises should I avoid with a torn meniscus? Here are a few to consider avoiding:

    • Pivoting (oh my gosh, I just did this yesterday, and I almost passed out from the pain!)
    • Twisting
    • Squats (duh!)
    • Crossing legs while in a sitting position
    • Running (I probably could not run even if I had to!)
    • Locking your knee straight (ouch, I have done this by accident!)
    • Moving things with your foot (I keep forgetting this one when the dogs move the kitchen mats around)
    • Sitting on your foot (no crisscross applesauce for this mama!)

    Some exercises are much too strenuous for those of us with meniscus tears. Basically, a person should not do deep squats or any exercise that involves pivoting or otherwise twisting the knee.

    According to the National Library of Medicine, “Meniscal tears are a common orthopedic pathology. Selecting the correct treatment can be challenging and involves multiple factors. Knowledge and understanding of the anatomical structure and vascularity of the meniscus as well as the pattern of tear is important. Evidence shows that non-operative treatment can be successful especially in the short term and in the presence of osteoarthritis.

    Treatment options for meniscal tears fall into three broad categories; non-operative, meniscectomy or meniscal repair. Selecting the most appropriate treatment for a given patient involves both patient factors (e.g., age, co-morbidities and compliance) and tear characteristics (e.g., location of tear/age/reducibility of tear),”.

    Should you massage a meniscus tear?

    By the end of the day, after many trips up and down the stairs, which I try my hardest to minimize, my knees are swollen and painful. Typically, I grab some sports cream and massage my knees to help relieve some of the pain.

    Encompassing a variety of techniques with sufficient pressure through the superficial tissue to reach the deep-lying structures, massage may also help a torn meniscus. Massage can be used to increase blood flow, decrease swelling, reduce muscle spasms, and promote normal tissue repair.

    Here are a few things I have tried over the years to relieve my poor knees:

    • Massage
    • Acupuncture
    • Physical therapy
    • Knee exercise machines
    • Chiropractic adjustments
    • Essential oils and creams
    • Resting
    • Ice and heat therapy
    • Asking for help!

    Beyond avoiding specific exercises, there’s a plethora of strategies to manage and ultimately recover from a torn meniscus. One often underrated approach is focusing on low-impact activities that can help maintain overall fitness without placing unnecessary strain on your knees. Swimming, for instance, is fantastic because the buoyancy reduces stress on the joints while still allowing for a full range of motion.

    Additionally, strengthening the muscles around the knee, like the quadriceps, hamstrings, and calves, can provide better support and stability to the injured area. Gentle exercises such as leg raises, hamstring curls, and calf stretches can be particularly effective. Engaging in these strengthening exercises under the guidance of a physical therapist or medical professional ensures that you’re performing them correctly and not inadvertently causing more harm.

    It’s also crucial to wear proper footwear. Shoes that offer good support and cushioning can reduce the impact on your knees, making everyday movements less painful. I found some really great running shoes that are fashionable and supportive where I need them most. I tell my kids that I need good shoes because, with my knee injuries, it feels as though I do not have shocks to absorb the pressure from walking on our home’s hard floors.

    Does a torn meniscus hurt all the time?

    As mentioned earlier, I have torn meniscuses in both knees, and there is a constant pain level from about 3-4, with the end of the day seeing pain levels rising to around anywhere from a level 6-9, depending on the type of day I had.

    For example, when I cook on the grill, I must stand on a concrete pad, which hurts my knees tremendously. Also, I have tile floors in my kitchen and hardwood everywhere else. And after walking around my house for the day, my knees hurt even more so.

    There is often sharp pain when you twist or squat. Symptoms may go away, but they come back from overuse or when I have done any activities that involve twisting. Pain may come and go over the years, especially if the tear isn’t treated.

    What exercises not to do with a torn meniscus

    Remember, managing a torn meniscus is a marathon, not a sprint. Be patient with your body, follow medical advice, and take proactive steps to support your recovery. The aim is to get back to doing what you love without compromising your knee health.

  • Torn Meniscus Knee Recovery Time

    Torn Meniscus Knee Recovery Time

    Over the last five years or so, I have been nursing many injuries. Injuries that were incurred several years ago, but I failed to heed the warnings of physical trainers and coaches, thus resulting in multiple overworked injuries that have never been attended to. Injuries such as:

    • Impingement in left shoulder
    • Scar tissue buildup and limited range of motion in my right shoulder
    • Pelvic floor muscle loss and nerve pain
    • Sciatica on the lower left side of my back
    • Torn meniscus in left knee
    • Baker’s cyst on back of left knee
    • Torn meniscus in right knee
    • Baker’s cyst on back of right knee
    • Limited range of motion in neck
    • Bunyon on right foot

    While I have tried many means to address and recover, my knees have fallen to the end of the priority list. I’ve come to an impasse as the exercises I need to do for my back hurt my knees. So, I need to have some knee recovery equipment, or else they will get worse.  

    According to the Cleveland Clinic, “Meniscus surgery is a common operation to remove or repair a torn meniscus, a piece of cartilage in the knee. The surgery requires a few small incisions and takes about an hour. Recovery and rehabilitation take a few weeks. The procedure can reduce pain, improve mobility and stability, and get you back to life’s activities,”.

    However, that depends on a lot of variables such as age, degree of tear, health, weight, and willingness to do the work of recovery. Or, like I have been doing, walking on these knee injuries for over a year and a half now without any rehab or surgery.

    Will walking on a torn meniscus make it worse?

    I can tell that it is getting worse, but I certainly have adjusted my activity. I live in a colonial home with a finished basement, so there are two flights of 12 stairs each. Only four years ago, I was jogging up and down the stairs for exercise; now, I have to limit my trips during the day. The stairs seem to be very hard on my knees. At night, they’re swollen and sore until I can rest again and sleep.

    The Mayo Clinic suggests, “Your doctor might recommend rest. Avoid activities that aggravate your knee pain, especially any activity that causes you to twist, rotate or pivot your knee. If your pain is severe, using crutches can take pressure off your knee and promote healing,”. Ouch, I squinted when I read that! I can literally hear my knees make a “crunching” sound when I  accidentally pivot.

    In cases with acute tears, a person might be able to walk around with only slight discomfort or minimal pain. However, if there is increased pain (like in my case) or there’s a severe tear, one should avoid walking on it until the pain starts to dissipate. Well, try to tell that to a working mother of two teenage boys – who has time for rehab or surgery.

    However, within several days, the knee can get progressively worse, becoming stiff, swollen, and painful. As the torn meniscus is left untreated or continues to be aggravated through walking on it, the surrounding tissues and cartilage in the knee joint can suffer further damage.

    This can lead to increased pain, limited range of motion, and potentially even more severe complications down the line. Ignoring the pain and continuing to push through daily activities can result in a longer and more difficult recovery process in the long run.

    It may be challenging to find the time for rehab or surgery as a busy mother with responsibilities, but taking care of our physical health is crucial for our overall well-being. Neglecting the necessary steps to address a torn meniscus can ultimately impact our ability to fully engage in daily activities and take care of our loved ones effectively.

    Seeking guidance and treatment from a healthcare professional is essential to prevent further damage and promote healing. Physical therapy, rest, and potentially surgery may be necessary to address the torn meniscus adequately. By following medical advice and taking the time to prioritize self-care, individuals can work towards regaining strength and mobility in their knee joints.

    While it may seem daunting to make the time for treatment amidst a busy schedule, investing in our health now can prevent more extensive issues later on. Taking small steps towards recovery, such as utilizing crutches to reduce pressure on the knee or avoiding activities that exacerbate pain, can make a significant difference in the healing process.

    Remember that self-care is not a luxury but a necessity, especially when it comes to addressing injuries like a torn meniscus. By prioritizing your health and well-being, you are not only taking care of yourself but also ensuring that you can continue to tackle the daily challenges that come your way.

    Is meniscus surgery a major surgery?

    That’s what I am concerned about. How will this surgery affect my daily activities and work life? It’s going to need to be done twice, once on each knee. Plus, that doesn’t even include the concerns I have about whether my insurance will cover it. Before I go too far into the future, let’s find out if it is significant surgery or not.

    Apparently, the surgery is primarily arthroscopic (minimally invasive), although additional small incisions or cuts may be necessary to perform the repair. A variety of devices or sutures can be used to perform a repair.

    Washington University Orthopedic Physicians states, “The physical therapy following meniscal repair varies depending on a number of factors. Most patients can put weight on the knee soon after surgery, although a brace may be used. Running is usually delayed until 3-4 months after surgery while a full return to sports and squatting typically occurs after 4-6 months,”.

    Well, before I need surgery, I am going to have to talk to my orthopedic again. He seems to think we can work this out with physical therapy. I’d like to try my alternative therapy acupuncturist guy; he’s amazing. I’ll try it all. In fact, I recently heard about an advanced computerized machine used in your own home. It has enabled patients to quickly regain two of the most critical functions following knee surgery, range of motion and strength, without pain. Without pain is what I am talking about! Shoulder rehab was tough; I can only imagine what a knee pt would be like, so this machine is intriguing to me.

    Torn meniscus knee recovery time

    In conclusion, be sure to discuss everything with a physician first and get all the testing required before making any rash decisions. This article is for informational purposes only and should not be used as medical advice.

  • What is Trigeminal Neuralgia?

    What is Trigeminal Neuralgia?

    In the last year, I have been experiencing chronic pain, specifically nerve pain. The orthopedic doctor and my physical therapist have determined that the pain is coming from compression on nerves in my back and pelvic floor, which radiates down both my legs.

    The pain has been so severe that I’ve had to rely on a walker, and I am only fifty years old! When I am experiencing a “flare-up,” the sitting position, as well as the pedal action required to drive, causes extreme pain, which restricts the amount of time and distance I can bear driving.

    Recently, my general practitioner, along with my pain management team, prescribed Gabapentin. Gabapentin is generally utilized alongside other drugs to prevent and manage seizures. Moreover, it is employed to alleviate neuralgia or nerve pain. Gabapentin is categorized as an antiepileptic or anticonvulsant medication. Gabapentin can be utilized to treat other nerve pain disorders, such as diabetic neuropathy, peripheral neuropathy, and trigeminal neuralgia.

    According to research and studies published by  John Hopkins Medicine, “Trigeminal neuralgia occurs more often in women than men, is more common in older people (usually 50 and older), and occurs more on the right than the left. It doesn’t usually run in families.

    Trigeminal neuralgia symptoms may include:

    • Episodes of sharp, intense, stabbing pain in the cheek or jaw that may feel like an electric shock. Pain episodes may be triggered by anything touching the face or teeth, including shaving, applying makeup, brushing teeth, touching a tooth or a lip with the tongue, eating, drinking, or talking — or even a light breeze or water hitting the face.
    • Periods of relief between episodes
    • Anxiety from the thought of the pain returning”

    Okay, so I guess it is safe to say that my symptoms do not indicate trigeminal neuralgia. What about just plain old neuralgia?

    What are signs of neuralgia?

    In general, neuralgia causes intense and distinct symptoms, including sudden episodes of extreme shooting, stabbing pain, or burning sensation that follows the path of a damaged or irritated nerve, which also includes persistent aching, tingling, or numbness.

    Neuralgia is a particular type of pain often caused by damage or injury to the nerves that send messages to your brain to signal pain or to the brain itself. As a competitive athlete for the majority of my life, I have sustained many injuries, broken bones, hard hits, and falls. The personal injury lawyers from Kogan & DiSalvo law firm are whom I call for legal help.

    As a mother, I have had two big baby boys with intensive labor and delivery. Not to mention, for years, I was the friend you called to help you move. Besides the sports, waiting tables through college also took a toll on my body.

    Most recently, though, I was merely playing catch with my youngest son, and while he was not paying attention to where he was throwing, he sailed a fastball directly into the middle of my ankle bone! Fairly certain it is one of the catalysts that created some nerve pain radiating up that leg.

    What’s the difference between neuralgia and neuropathy?

    During my course of many visits with the orthopedic, physical therapists, physiologists, acupuncturists, specialists who perform nerve blocker procedures, chiropractors, etc. – you name it, I have tried it. Most recently, they finally performed a nerve test. The good news they said was that it demonstrated that I do not have neuropathy; the bad news is they do not know what it is.

    So, we continued with MRIs, ultrasounds, x-rays, and blood tests, and what they found was that I did not have a pinched nerve anywhere. What they did find is that I do have widespread nerve pain, but my symptoms are more related to neuralgia than neuropathy.

    Neuropathy and neuralgia are both related to nerve damage. However, the difference between neuralgia and neuropathy lies in the symptoms and causes of each condition. Neuropathy refers to general diseases or dysfunctions of the nerves. Neuralgia involves severe, localized pain along a specific damaged nerve, often triggered by mild stimulation of the area, which is exactly how and where my pain has been.

    Peripheral neuralgia, or peripheral neuropathy, refers to pain due to nerve damage in the peripheral nervous system, including all nerve fibers outside of the brain and spinal cord. Peripheral neuralgia can affect a single nerve or an entire nerve group. And after many tests and trials, my team of doctors deduced that Gabapentin, rest, and therapeutic massage would be the course of action we take.

    So far, these efforts have dramatically reduced the constant pain. The pain is still there if it is triggered or I overexert any muscle group with too much activity. Additionally, I have to be mindful of how long I sit or stand as too much of either will set off that widespread nerve pain. It is vitally important to note that when someone is dealing with this type of pain, it can be extremely exhausting, stressful, and frustrating to manage.

    From Medical News Today, “Peripheral neuralgia can cause pain or numbness in the hands, feet, arms, and legs. Other symptoms may include:

    • involuntary muscle twitching or cramping
    • loss of coordination
    • difficulty performing complex motor tasks, such as buttoning a shirt or tying shoelaces
    • hypersensitivity to touch or temperature
    • excess sweating
    • gastrointestinal problems
    • difficulty eating or swallowing
    • difficulty speaking

    Causes

    Sustaining damage to the peripheral nervous system can affect nerves that control muscle movements, transmit sensory information, and regulate internal organs.

    Medications that can treat the underlying causes of neuralgia include:

    • anticonvulsants, such as carbamazepine, topiramate, and lamotrigine
    • antidepressants, such as amitriptyline
    • muscle relaxants, such as baclofen
    • membrane-stabilizing medications, such as Gabapentin

    What is the main cause of neuralgia?

    Some of the most common causes of neuralgia can be instances such as an injury to your brain, spine, or nerves, poor blood supply to nerves, or heavy alcohol use.

    Other neuralgia causes may include viral infections, such as shingles or herpes simplex. These infections can damage the nerves and lead to nerve pain.

    Chronic conditions like multiple sclerosis, diabetes, and certain autoimmune disorders can also cause neuralgia. In some cases, neuralgia can result from nerve compression or irritation from structures like tumors or blood vessels.

    Additionally, trauma or injury to the nerves can cause neuralgia. Sometimes, the cause of neuralgia may be unknown and is considered idiopathic. It is essential to work with a healthcare professional to determine the underlying cause of neuralgia for proper treatment and management.

    Unfortunately, I fall under a couple of these causes:

    • Cold sores (herpes simplex since I was born)
    • Viral infections (chronic cases of strep throat throughout my life)
    • Compression and irritation on nerves
    • Trauma by blunt force (fastball to ankle)
    • Sports Injuries (shoulders, neck, back, knees, hamstrings, elbows, feet, hands, head, jaw)
    • Trauma to the spine (spinal tap when I was eight years old with extreme side effects of incomprehensible pain in my back when I laid down and in my head when I sat up)

    What is trigeminal neuralgia?

    In conclusion, the chronic nerve pain I have experienced is likely due to neuralgia rather than trigeminal neuralgia or neuropathy. Various causes, including injuries, viral infections, and nerve compression, can contribute to neuralgia. Treatment options such as medication and therapy can help manage pain and improve daily life for those of us suffering from this condition.

  • Simple Anti-inflammatory Meal Plan

    Simple Anti-inflammatory Meal Plan

    Inflammation is the body’s response to stress. It is a complex process in which the body’s white blood cells and chemicals work to protect us from infection or damage. These responses are often described as the “fight” or “attack.”

    What if you’re a guy who works out frequently and has muscular inflammatory problems regularly? The issue is that you’re bloated and need to squeeze into your new suit, which was custom created by a clothier for your brother’s wedding, which is in a month.

    You may want to try the LIFE diet. Let’s go on to find out what that is exactly…

    What is the low inflammatory foods everyday life diet?

    Dunaief, MD, an internist, termed the Low Inflammatory Foods Everyday (LIFE) diet, which includes spinach, kale, collard greens, Swiss chard, and bok choy.

    You may need a month to shed the bloat, but what if it is chronic inflammation and pain? It may not be the suit you should be worried about. Chronic inflammation can contribute to disease when it becomes excessive or prolonged. As such, many people are turning to dietary changes to decrease inflammation. One simple meal plan that has been shown to reduce inflammation involves adding these foods into your daily diet.

    1. Berries- packed with antioxidants that have anti-inflammatory effects, raspberries are the most antioxidant-rich fruit that you can find. They are best consumed fresh or frozen.
    2. Almonds- full of monounsaturated fats, these nuts can decrease inflammation and help to maintain a healthy weight. They also contain fiber and vitamin E.
    3. Olive oil- high in monounsaturated and oleic fatty acid content, olive oil has been shown to decrease inflammatory markers by up to 40% and reduce blood clotting.
    4. Tomatoes- high in lycopene, these red vegetables decrease inflammation and keep your heart healthy.
    5. Salmon- rich in omega-3 fatty acids, this fish has been shown to decrease markers of inflammation as well as prevent plaque buildup on the arteries.
    6. Cinnamon- adding this spice to your meals can decrease inflammation in people with diabetes.
    7. Ginger- anti-inflammatory effects are due to its active chemical, gingerol, which is also responsible for its spicy taste. Ginger can be added to many different dishes and beverages for a tasty way to reduce inflammation.
    8. Turmeric- this bright yellow spice comes from the herb Curcuma longa, used to treat inflammation for thousands of years in Asia. Curcumin, its active chemical, is responsible for fighting inflammation. It also contains antioxidant properties that have anti-cancer effects.
    9. Chicken or turkey- lean proteins such as these can decrease inflammatory activity in the body.
    10. Beans and lentils- packed with protein and fiber, these plant foods can help maintain a healthy weight and reduce inflammation.
    11. Nuts and whole grains- the combination of protein and fiber- work together to keep your blood sugar level stable, decreasing inflammation.
    12. Herbal tea- drink green, white or black tea to decrease inflammation and protect your body from free radicals that can damage cells.
    13. Oats- high in soluble fiber, these foods effectively stabilize blood sugar levels and reduce inflammation.
    14. Garlic and onions- sulfur-containing compounds in these vegetables can help fight inflammation.
    15. Chocolate- dark chocolate contains antioxidants such as flavonols that work together to lower blood pressure and decrease inflammatory chemicals in the body.

    Anti-inflammatory Diet Plan Lose Weight

    According to a study led by researchers at Wake Forest Baptist Medical Center, a diet high in fresh fruits, vegetables, and whole grains is associated with lower inflammation levels.

    The findings are reported online in advance of publication in the American Journal of Clinical Nutrition.

    “There are many factors that contribute to chronic low-grade inflammation — one important factor may be dietary habits,” said lead investigator Heather J. Leidy, Ph.D., R.D., assistant professor of nutrition and exercise physiology at the university. Leidy noted that an estimated 65 percent of Americans don’t eat the recommended five daily servings of fruits and vegetables.

    “By consuming more fruits, vegetables, and whole grains — foods shown to reduce inflammation — individuals may be able to decrease their risk for chronic diseases related to inflammation,” she said.

    What is the easiest anti-inflammatory diet?

    Again, to fight inflammation, remember to go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. Many people also add herbs and spices like cinnamon, ginger, and turmeric to these foods for added anti-inflammatory properties.

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  • How to Get Rid of Shoulder Tension

    How to Get Rid of Shoulder Tension

    Tension and tightness in the neck and shoulders is a common symptom of stress and anxiety. It’s part of the body’s way of gearing up to survive a perceived physical threat. In other words, it’s part of the “fight or flight” stress response.

    The body gears up for action, but in modern western society it doesn’t have a chance to fight or flee, so the nervous system tends to stay in this state of tension.

    This can show up in a number of ways: neck and shoulder tension, migraine headaches, irritability and a diminished ability to concentrate, chronic tightness in the upper back and arms, or high blood pressure.

    Psychology offers insight into the fascinating area of human behavior and provides a better understanding of why people act and think like they do. Being mindful of how we behave, react, respond, etc., is a solid start in managing stress. Meditation and breathing techniques aid in the practice of mindfulness.

    How do I get rid of tension in my neck and shoulders?

    When most people start learning how to release tension in the neck and shoulders, they want a magical solution. They think that all you have to do is rub some oil on your skin and it will just melt away. However, there isn’t any magic cure-all product out there for releasing stress from your body. If you’re looking for a magical solution to your problem, you won’t find it in oil massages.

    Here are four different tactics you can use at home to relieve tension in your neck and shoulders. They may not be perfect solutions, but they’ll work for most people’s necks and shoulders without too much frustration or time spent.

    If you really want a long-term release of tension in your neck and shoulders, you’re better off using some magical oil that melts all the tension away.

    Even if you master the home remedies I’m suggesting now, those muscles will still tighten up with stress or fatigue. A regular massage now and then can keep your shoulders feeling loose and free for longer periods of time.

    Fortunately, muscle tension in your neck and shoulders responds well to several different techniques, including targeted stretching, yoga, handheld massage guns, massage chairs, and other relaxation methods. There are many!

    To help relieve or prevent tension in your neck and shoulders:

    • Apply warm compress to tight area
    • Spend a few minutes doing a self-massage each day, as needed
    • Soak in warm tub with Epsom salts and a few drops of aromatherapy/essential oils for extra relaxation and healing
    • Adjust your workspace, so computer is at eye level, avoiding possible neck strain
    • Check posture while at your workspace, making sure to keep hips, shoulders and ears in a straight line
    • Get up and move away from workspace each hour for a few minutes
    • When resting, use a pillow that offers good support for your neck, and is designed to keep your head and neck aligned

    Four different techniques that you can use to release tension in your neck and shoulders:

    • A hot shower
    • Massaging your neck and shoulders
    • A hot towel massage
    • Ice therapy

    A hot shower will help your muscles release their tensions. The sooner you take a hot shower after a stressful day, the better it will be for your muscles. If you don’t have time to take a long shower or bath, then just turn on the water in that bathroom sink full-blast hot. This is the quickest, easiest way to relieve stress for your neck and shoulders.

    One thing you can do after taking a hot shower is rub or massage your neck and shoulders with some nice moisturizing lotion. Any kind of moisturizing lotion will work, I like using Trader Joe’s organic coconut oil.  I usually rub it into the top of my shoulders first, then I move on to my neck. Don’t forget to massage your upper arms as well. Your body knows how tense it feels, so be sure to relieve some stress from those shoulders and upper arms too.

    Combining a hot shower with some vigorous massaging can work wonders for relieving tension in your neck and shoulders.

    Whenever you’re feeling tense, lie down on a floor mat in a room that’s dark and quiet. Just rest there for a while with your eyes closed. Maybe do some deep breathing to help yourself relax. You can even try doing some yoga stretches or just stretch out any way you want. Your body will be releasing the tension it felt while you were standing up. If you’re serious about practicing yoga, then take a look at some YouTube videos. I don’t recommend that you start doing yoga without any proper training or guidance. There are plenty of great YouTube channels for yoga instruction if you want to get started.

    If your neck is very tense, it may be worthwhile to get a massage from a professional. A good massage can work wonders for relieving tension in your neck and shoulders. You should research some local professionals and book an appointment to see if you really like the service they provide. If you do, then maybe consider getting massages more often than just when you feel tense.

    EFT (Emotional Freedom Techniques) is an excellent tool for releasing stress in these areas, as well as many other situations. Here’s how to do it:

    • Gently tap with your index and middle fingers on the “sweet spots” which are found on both sides of the body.
    • On each spot, tap 5 times and repeat the following “wishes” out loud:

    “On my (shoulder) I wish to feel calm”

    “On my (neck) I wish to feel calm”

    • Then use your imagination and tap some more on all of the spots that you might be holding stress or tension.

    For example, you might be feeling overwhelmed at work and tapping on your neck reveals that there’s also some tightness in the back of your head. Keep tapping gently until you feel relief.

    • Once you’ve tapped the spots that feel tense, take a deep breath, and focus on relaxing your shoulders. You might notice your body unwinding as you breathe. Take a few deep breaths, focusing on breathing out any tension or stress that you might have been holding. As you exhale, imagine the tension flowing away with your breath.
    • When you feel calm and relaxed, gently open your eyes.