Is Knee Pain Holding You Back?

Knee pain is among the most commonly encountered problems among our population. While there are many causes of knee pain, most can be helped with some specific stretching and strengthening exercises. Even if surgery is necessary on the knee, rehabilitation will certainly be a part of your recovery process.


If surgery is necessary, we know that rehab tends to be a smoother process in stronger knees. Patients with stronger muscles around the knee going into surgery have a faster, more successful recovery.

The goal of knee rehab is twofold ;

• One is to prevent weakening of the muscles that surround the knee.
• Second is to diminish the burden on the knee joint.

People who have stronger muscles surrounding the knee often have fewer problems with the joint. Weaker muscles create more work for the knee joint by providing less support. Conversely, strong muscles of the leg better support and control the knee joint.

The first and last part of any exercise program should be a simple stretching routine. A few simple leg stretches can get your rehab exercises started off properly. Try not to neglect this step, even if you're in a hurry.




Before you begin any stretching program, be certain you understand the basic rules of how to stretch properly. Improper stretching technique can be counterproductive and even lead to the development of injuries.



The muscles surrounding the knee include the quadriceps, hamstring, and calf muscles. The focus of most knee rehabilitation is on these muscles. When injuries occur, often these muscles become weaker and less supportive of the knee.

Often neglected, but a common source of knee problems, are the muscles around the hip joint.

Remember when someone once told you the leg bone is connected to the hip bone? Well, new research is revealing that knee problems can often be traced to weakness of the muscles that surround the hip.



A program to develop the hip stabilisers should focus on the hip abductors, hip flexors and gluteal muscles. Most of these exercises can be done without weights, and should emphasise proper form.


Many people rehab their knees by doing a select number of strengthening exercises a few times each day. But the fact is that just as critical as the overall strength, is the endurance of these muscles. Without endurance, these muscles will quickly fatigue.



Increasing endurance is best accomplished with low impact cardio-vascular activities, among the best of which is riding a stationary bicycle. Also excellent are swimming or other pool workouts. Walking is an OK exercise, but higher impact on the knees. If you must walk or do other high impact sports, try to also incorporate some cycling and swimming.



Here at Lifestyle Improvers we have the experience to assist you with any knee problems and will work in conjunction with your registered health professional to get your knees functioning efficiently again.

Do You Have a Back Up Plan?

Inevitably in life things do not always run to plan. Relationships break up, plans get cancelled, friendships end and appointments are changed. How we respond to these unexpected changes on a daily basis can play a powerful role in determining our happiness and wellbeing. Some of us hate change and are upset and frustrated when things do not go to plan. Others are much better at rolling with the punches and “going with” the changes rather than psychologically fighting and resenting them.

One strategy that can be exceptionally useful if you are a person who does not like change is to always consider a back up plan whether it is for a job, scheduled dinner or even a relationship. Knowing that you have an alternate option, even if you would hope you will not need it can be all you need to relax a little and start to enjoy what life offers you, whether it was what you planned or not.

Knowing that if your dinner plans are cancelled you will catch up with your family instead, or if you miss the train you can get a different bus and walk a little more or even if your husband leaves you will find someone better gives you exceptional freedom and peace of mind, which is all many of us crave on a daily basis and the key factors that will bring us all closer to calmness and free us from the worry about the “what ifs” in life.

So how do we develop these back up plans? Below are a few options to consider ;

1. As I always recommend it is a best practice to write things down.
2. Record it in your diary.
3. Make a ‘back up plan’ file on your Laptop.
4. Store your plans in your phone.

Go through any of life’s scenarios that may bother you from time to time and write down an alternate plan. An example could be if you got laid off from your job what would you do? Would you go back to study? Would you stay at home and complete the home duties? Would you have another job in mind to apply for? Having a back up plan will give you peace of mind and reduce the amount you worry.

A famous quote says ‘fail to plan, plan to fail’ and this can easily be applied to back up plans as well.

Can You See Yourself Fit and Strong?

A most important and very under rated technique used in the fitness industry is visualisation. Can you visualise yourself after you’ve lost 10kgs, can you see yourself with six pack abs, can you imagine looking in the mirror and seeing the body you desire?

World class athletes use this technique extensively from an Olympic sprinter seeing him or herself on the winner’s podium to a gymnast mentally rehearsing their routine prior to actually doing it or an AFL footballer going through a goal kicking scenario to win a game after the final siren has sounded.

The same principles can be applied to whatever goals you may be striving to achieve in 2011 and beyond. If it’s improving your diet for example, you can mentally rehearse coming home from work, preparing a nutrient rich meal, seeing the ingredients, imagining the smells of your favourite recipe being prepared and watching yourself sit down at the table and enjoy a healthy, satisfying meal.

If it’s a physical challenge you are striving to achieve such as completing a marathon or triathlon or lifting a personal best in the gym the same principles apply. Find yourself a nice quiet place, it can be dark if that helps you visualise better, and see yourself lining up at the start of the marathon with all the other runners. Make it as realistic as your mind will allow, hear the starters gun, see yourself with an initial adrenalin fuelled surge as your run begins and then settling into your ideal pace. See landmarks on your marathon course as you pass them by, watch yourself passing the distance markers 5, 10, 21, 30 and 40 kms and then see the finishing tape in the distance. Allow yourself a personal celebration as you cross the 42km finish line and imagine the great feeling of achievement and satisfaction that will filter through your mind and body.

Try these 3 easy steps to get you on the path to seeing yourself achieve your goals:

· Write down your goals and/or dreams
· Read them either out loud or to yourself until you can memorise them
· Then close your eyes and see yourself achieving these goals and or dreams

You may currently think being a fit, strong, healthy person is just a fantasy and if that is the way you think then you will be right. If you allow your mind to open up and believe what you visualise and believe the actions and behaviours that will get you there those fantasies of the past can become the realities of the future. See yourself fit and strong in 2011.

There Is No Excuse

When it comes to fitness, strength training and/or weight loss the list of excuses that you allow yourself to miss training is endless. Is it too hot, too cold or too wet? Or maybe you’re too busy at work, too tired after work or too caught up looking after the kids? We could go on and on but the truth of the matter is, unless it’s an emergency or an injury, there is no excuse for missing training if you want to achieve your goals.

Are you an excuse maker? Do you regularly change your schedule so that eating well and exercising take a back seat? Do you skip crucial diet and exercise appointments? Do you eat rubbish when you could have eaten better with a little extra effort and preparation?

While the year is still relatively young can we all agree to stop with the excuses. It is time to stop thinking of all the reasons why you ate rubbish and instead look for ways not too. To stop explaining why you couldn’t make training and instead plan the time you are going to do it. To stop making excuses for yourself when you have again failed to lose weight even though you claim to want to lose it more than anything.

Successful people do not make excuses. They do what they need to do to make sure things happen no matter what. They schedule training sessions when they know they will get to them; they prepare their food no matter where they are and make time to eat healthily and they work hard as they need to get things done. They make their appointments no matter what and if they do happen to miss one they make it up rather than skip it altogether.

So this week if you only make one promise to yourself, make it NO MORE EXCUSES!

Here at Lifestyle Improvers, we also offer a non-sweat coaching service that can assist you with time management and goal setting etc and assist you to get your life in order and allow you time to invest in yourself. Please see our website at http://www.lifestyleimprovers.com/gold-restrictive-removal-coaching-program.html for further details.