Amir Lebaschi, DPM’s Post

Is knee pain holding you back? Discover common knee issues, warning signs, and ways to keep your knees strong and pain-free. Get expert insights and actionable steps from Dr. Movva at RegenOrthoSport. Tap to read more and take the first step toward healthier knees.

Suffering from neck pain? You're not alone! Discover the 4 common causes of neck pain and learn how to manage it with proper treatment and care. Whether it's arthritis, a herniated disc, or postural issues, understanding the root cause is the first step to finding relief. https://buff.ly/3Yb9cpq #NeckPainRelief #PhysicalTherapy #PainManagement #PostureMatters #HealthyLiving

🚶♂️ How to Reduce Knee Pain (Without Any Pills) 🚶♀️ Are you struggling with knee pain? Before you reach for the pain relief pills, let me share an alternative solution that not only helps alleviate the discomfort but also supports your natural recovery process. Recent research suggests that incorporating movement into your daily routine, such as short walks, can significantly reduce knee pain, stiffness, and aches. Moreover, it may even have a positive impact on osteoarthritis. In a study conducted on individuals over the age of 50 who suffered from arthritis, researchers tracked their knee issues over a span of four years. The findings revealed that those who used walking as a form of exercise experienced a significant reduction in knee problems. This correlation between walking and knee health can be attributed to the fact that a lack of physical activity increases the likelihood of joint issues. On the other hand, movement serves as a natural medicine for your knees. Even though walking is considered a low-intensity exercise, it offers numerous benefits. It improves blood flow, enhances mobility, and strengthens bones. Additionally, walking has also been associated with reducing lower back pain. Even if you are fortunate enough to not experience knee pain at the moment, it is wise to take preventive measures. The research strongly suggests that incorporating weekly walks into your routine can help ward off knee problems in the future. So, what should be your target for daily steps? Well, aim for a minimum goal of 4,000 to 5,000 steps per day. However, if you want to maximize the health benefits, consider pushing yourself further to reach 8,000 to 10,000 steps per day. Remember, taking care of your knee health is crucial for maintaining an active and fulfilling lifestyle. By prioritizing movement and incorporating walks into your routine, you can reduce knee pain, improve mobility, and support your overall well-being. Let's take a step towards healthier knees! 🚶♂️🚶♀️ #KneeHealth #MovementMatters #HealthyLiving #WellnessTips

👨💻Three SUPER SIMPLE adjustments you can make in your day to help with your knee pain. * featuring a special Milos guest 🐈 ✅ These modifications won’t solve your issue - you need a tailored program specific to your injury or pain. If you need any help with this shoot me a message. 📈 These changes aren’t going to be immediate pain relievers. BUT when done consistently and for longer periods of time the effect compounds. So stick with them! 1️⃣ Avoid being stagnant for hours: no joint likes to stay in the one position for long periods, particularly irritable ones. Get it moving! Small bends at your desk not pushing into pain can help loosen things up - try do it regularly. You can even try getting up for some water or a quick walk around the office. 2️⃣ Avoid excessive knee bend sitting: the more you bend your knee the joint spaces narrow, which is usually fine and not problematic. But if you have an irritable joint and you sit for hours with those spaces close together it can keep things a little more tender. Again, we’re in the compounding game here. By itself or not done often won’t do much. But be consistent with it. Besides it’s a super easy change. It’s worth adding it into your tool box. 3️⃣ Minimise how much you use your sore side on stairs: this is a massive one. Unlike the other positions, stairs inherently place significantly greater load through the joint. By performing these one at a time “good leg to heaven, bad leg to hell” you basically negate any need for your sore side to be involved in the movement. Yes it will take you longer, but eliminating a huge proportion of high joint force throughout the day (especially high volumes if you’re in offices) will absolutely compound over time. 👉 Remember these are SHORT-TERM adjustments to see if we can get you through the day more comfortably. You still need to address what’s causing the irritation and establish a plan to actually solve the issue - not run away from it. ** not applicable for patella tendinopathy/tendinitis as this presentation requires regular/progressive patella tendon loading. #kneepain #kneearthritis #kneeosteoarthritis #kneepainexercises

🚶♂️ Step Right! Caring for Your Knees with Patellofemoral Osteoarthritis 🏋️♀️ Patellofemoral osteoarthritis (PFOA) means arthritis under your kneecap. Think of it as a worn-out tire on your car 🚗. Over time, the cartilage, your knee's shock absorber, wears down. The result? Pain, stiffness, and trouble with everyday moves like climbing stairs or squatting. Let’s unpack this in a way that helps you take action! Your Knee’s Story 🦴 Your knee is a hardworking joint, like a door hinge that opens and closes thousands of times daily. The kneecap (patella) protects it and connects the thigh muscle to your shinbone. When this bone doesn’t fit its groove perfectly, stress increases, leading to wear and tear, much like uneven pressure on a tire tread. What Can You Do? 🌟 1. Move Smarter: Avoid deep squats or high-impact activities like jumping. Try swimming 🏊♂️ or walking 🚶♀️ instead. For 20 minutes a day. 2. Strengthen Muscles: Focus on low-stress exercises to build support around your knee. Strong quads act like sturdy pillars! In my experience progressive rack pulls are best. 3. Manage Weight: Losing even a little weight can lighten the load on your knees. Every pound matters! 4. Pain Relief: Anti-inflammatory meds, like ibuprofen, can ease pain temporarily. Use them wisely. 5. Physical Therapy: Guided therapy reduces stiffness, improves alignment, and strengthens muscles to "share the load." 6. Cortisone Shots: These can calm inflammation but are not a long-term fix. A Gentle Reminder 🌻 Imagine your knee as a garden 🌼. With the right care—gentle watering (movement), weeding (avoiding harmful activities), and sunlight (nurturing muscles)—it thrives! Don't let arthritis pull you down. Take charge and keep blooming. Prevention and maintenance are the keys to staying active and pain-free. #StrongKnees #HealthyMovement #JointCare #FitnessAtAnyAge #PainRelief

Struggling with neck pain? Discover expert tips on how to avoid neck pain in this article, written by Crystal Clinic’s own Dr. Matthew Levy. Avoid neck pain and regain your comfort. 🌟 #NeckPainRelief #HealthTips #CrystalClinic #AvoidNeckPain #RegainComfort #CCOC https://ow.ly/FHOV50ROM1h

Struggling with jaw pain or that annoying clicking sound when you chew? You're not alone. TMJ dysfunction can be a real pain, literally, affecting everything from eating to smiling. 😖 Here's something you might not know: a misaligned neck might be contributing to your TMJ issues. Whether it's from an old sports injury or just bad posture, when your neck's out of whack, it can put extra stress on your jaw joints. 🤔 At Integra Healthcare, we're here to help. Our chiropractic approach isn't just about easing your pain—it's about getting to the bottom of what's causing it. By focusing on your spine and neck, we can help get your jaw back in sync. 🙌 Sick of the jaw drama? Read more about how we can help give you some relief: https://lnkd.in/evah7FGQ #TMJRelief #Chiropractic #IntegraHealthcare

Our bodies experience wear and tear as we age, and our backs are no exception. Back pain is one of the most common medical complaints, affecting millions worldwide. It can be caused by numerous factors, including poor posture, sedentary lifestyles, and injury. Fortunately, there are simple spine health exercises you can do to keep your back strong and pain-free. Spine-health exercises work by targeting the muscles that support your spine, including the erector spinae, transverse abdominis, and obliques. By strengthening these muscles, you can improve your posture, reduce your risk of injury, and alleviate back pain. Additionally, spine health exercises can help improve your flexibility and range of motion. When your muscles are tight, they can pull on your spine, causing discomfort and pain. By stretching these muscles regularly, you can alleviate tension and reduce your risk of back pain. Some of the best spine health exercises are the cat-cow stretch, pelvic tilt, plank, hamstring stretch, and seated twist amongst many others that are best advised after a doctor’s consultation. Consult with expert healthcare professionals at Deccan Hardikar Hospital to create a comprehensive pain management plan. Visit us today! #deccanhardikarcares #healthcare #pune

7 things you can do to reduce neck pain