How to heel your knee and rebuild joint strength

Do your knees hurt? Dr. Jo has a solution for you.

Strengthening the knees using physical therapy exercises is key to rebuilding joint strength and reducing knee pain.

In her Youtube video, Dr. Jo focuses on proper form, muscle strength, and slow movement. She emphasizes the maxim, “Mobilize, stretch, then strengthen,” and demonstrates the most accurate, safest ways to strengthen knees using step-ups, lunges, and squats

But physical therapy exercises are only one part of the recipe to stronger, healthier knees. Runner’s World recommends people with knee pain take glucosamine and chondroitin, over-the-counter supplements most commonly used in the fight against osteoarthritis in the knees. These supplements work by healing cartilage in joints.

Dr. Jo says it is important to “mobilize” the knee before strengthening it. One gentle way to get the knee moving is through massage. Modern Reflexology says massage is effective against knee pain because it helps release calcium deposits that cause knee pain. It may be helpful to move your fingers in a circular motion under the kneecap for 3 to 5 minutes. You can also use reflexology techniques on the feet and legs to relieve knee pain.

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