10 tips for knee pain

1) Get some knee sleeves.
Buy some knee sleeves and wear them every time you workout. Warm knees hurt less.

2) Warm up.
Warming up reduces the viscosity of synovial fluid (the stuff that fills your joint space), providing better lubrication and healthier joints in general.

3) Improve ankle and hip flexibility.
Knee pain that is non-traumatic are typically due to dysfunctions such as hip and ankle flexibility.

4) Work out the butt.
Squats and Lunges work very good for this as long as you are doing it correctly. Ask me and I'll show you.

5) Do the following daily:
• Foam rolling of the quadriceps, IT band, and calfs.
• Trigger point therapy to the same muscles including the inside knee muscle.

6) Stop exercises that increase the pain.
This is sommon sense but lots of people don't follow it. Get it evaluated so that you know what you're dealing with.

7) Get your body in proper alignment.
See a DC. Enough said.

8) Learn how to lift weights properly.
We see a lot of patients FROM the gym. If you don't know how to do a machine, find out first. That's what they are there for right?

9) Eat an anti-inflammatory diet.
Take fish oil, GS/CS that's in the joint formula, and stop eating white pasty things. Eat chicken, turkey, eggs, meat and vegetables. Eat fruit for snacks. It really isn't more complicated than that.

10) Stretch your thighs and calves.
Too many people emphasize the hamstrings. Try stretching the thighs and calves and see what it does for your knees. It may just improve them.