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The 5 Best Ways to Prevent Knee Pain

What is one of the most used – and overused – parts of the body? 

If you guessed your knees, you are correct! Because this system of muscles, joints, and ligaments get used all the time for almost every movement you can think of, it is at an increased risk for injury, stiffness, and chronic pain. 

There is A LOT of information out there about how to keep your knees feeling their very best. To be honest, not all of it is good information. That’s why I put together this list of the best ways to prevent knee pain. 

You know me – I like to help you take prehabilitative and preventive measures to ensure that you stay in the best shape and live your most comfortable life! 

Don’t let knee pain stop you – get ready for an active, adventurous summer! 

  1. GET MOVING: I have said it before and I will say it again – motion is lotion! Achey, shaky knees are often craving some movement. Gentle movement – please do not go run a half marathon! Warming up the muscle group around your knees stimulates joint fluid and actually works to lubricate your joints. This makes movement more comfortable and less painful. Which is exactly what you want!

  2. USE ESSENTIAL OILS FOR NATURAL PAIN RELIEF: Did you go on a super long walk? Good for you, get those steps in! If you’re feeling soreness in your knees afterward, try this. Add a few drops of peppermint or eucalyptus oil to coconut oil or other carrier oil and rub on your knees. Eucalyptus and peppermint have properties that reduce inflammation and ease pain, making it the perfect natural remedy for stiffness and aching knees. It will be easier to get up and moving again in no time!

  3. CHECK YOUR SHOES: Make sure that your shoes are providing you with adequate support. Are your arches caving in? Do your heels feel supported? You are likely putting extra strain on your knees if your shoes are not supporting your feet. Without proper support, every step you take, every move you make will cause knee pain for you..! All joking aside, your feet need to be balanced in order for your whole body to remain balanced. When you’re imbalanced, it causes your knees to overwork or overcompensates, leading to that annoying aching feeling.

  4. A HEALTHY DIET IS THE BEES KNEES (pun-intended): Try to stick to an anti-inflammatory diet. Less bleached grains, more vegetables and fruits that have vitamins, C, D, and E – all of which combat inflammation in the body. If you eat fish, try to choose those high in omega-3 fatty acids like salmon, mackerel, and tuna. Use turmeric, which is high in curcumin and proven to reduce inflammation, to spice up your cooking. I actually think turmeric is amazing on potatoes – par-boil, add to a pan with coconut oil or avocado oil, salt, turmeric, onions, garlic – fry it all up!

  5. INCREASE YOUR WATER INTAKE: Your body is never functioning at its best if it is lacking proper hydration.  The body is made up of 70% water and most of your joint fluid is comprised of water.   Actual liquid helps keep everything operating smoothly in your body, from digestion to detox systems, to muscle and joint movement.  Aim for at least 8 glasses of water a day.  Start every day first thing with a glass of water in the morning.

I hope this wellness wisdom helps you navigate and resolve some of your daily aches and pains. I am dedicated to providing the best service to each and every Yoga Prehab member. 

Every level of skill, every level of fitness, everyone from every walk of life is welcome – that’s why I made sure to keep this program so affordable…

Personal training, physical therapy, and chiropractic visits add up fast! Plus, I know that for some people, going to doctor’s offices, gyms, and in higher-risk spaces is just an option right now. 

Yoga Prehab is engineered to keep you out of the doctor’s office and doing more of what you love – for much, much less at ONLY $19.99 a month. 

Plus, if you sign up for the whole year, you save even more!! Annual membership is $199, saving you $40 – that’s like getting 2 whole months of Yoga Prehab completely free!

Happy Grooving Starts With A Healthy Gut

Last year, researchers at the University of Rochester Medical Center published evidence that bacteria in the gut – primarily governed by diet – could be the key factor behind osteoarthritis. Once again, scientific inquiry and academic findings reveal that everything in the body is connected

Ayurvedic practice and eastern medicine have long held this position – that every interaction, function, symptom in the human body is a part of the whole body. You can’t simply segment out certain things. This is why so many people and practitioners are now turning to holistic approaches to treat and heal conditions, symptoms, and issues that flare up and affect overall health and well being. 

As it turns out, the activity in your gut can impact how comfortably active you are able to be. Essentially, the presence of probiotics may decrease inflammation and inflammatory responses throughout your entire body. With less inflammation, your joints are better protected, your muscles are less achy, and you feel less of those annoying and uncomfortable aches and pains. 

The prolonged inflammation that can be caused by a lack of a healthy gut and functional digestive system may be the culprit for early-onset osteoarthritis, chronic arthritis, and other forms of joint pain. 

The classic “American diet” of fast-food, non-complex carbs, loads of corn byproducts, high sugar, and over-processed foods do not support the maintenance of healthy probiotics in the gut! The digestive system suffers and causes a greater degree of inflammation – even in joints and muscles. 

Arthritis – technically an autoimmune disease – may include symptoms such as cartilage deterioration due to the lack of supportive probiotics in the gut. Having probiotics in your gut will strengthen your immune system and decrease inflammation in your body. 

Michael Zuscik, Ph.D., associate professor of Orthopaedics in the Center for Musculoskeletal Research, led the study at URMC and reminds us that, “Cartilage acts as both a cushion and a lubricant, supporting friction-free joint movements. When you lose that, it’s bone on bone, rock on rock. It’s the end of the line and you have to replace the whole joint. Preventing that from happening is what we, as osteoarthritis researchers, strive to do – to keep that cartilage.”

The last thing you want to do is have surgery to repair such joint issues, so getting ahead of the game and incorporating probiotics may make a huge difference. Surgery is expensive, involves time-consuming recovery, and a lot of time spent in physical therapy. You can hopefully avoid that by taking preventative and pre-habilitative steps now to ensure that your gut health and joint health are prioritized. 

Looking for some more gut knowledge and wellness tips & tricks? Yoga Prehab™ by Tristan Gatto integrates Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT into a powerful and proven method to get your body tight and right while protecting your joints and increasing your flexibility!

No Alcohol? No Problem!

I know some of you might have partaken in a no-alcohol challenge to start the new year. If you did, are you feeling pretty good? 

The truth is that alcohol can be great! But, it can also be not so great – for various reasons – but let’s just review the basic health and wellness factors for now. 

Alcohol has sugar. Alcohol has calories. Alcohol has additives. It puts extra strain on your liver and kidneys to digest, process, and flush it all out. 

One common misconception is that clear alcohol is somehow better for you. Sure, a vodka soda may have fewer calories than a mojito, but it still has calories. It still has sugar. It will probably still make you feel bloated and swollen. Alcohol can also negatively affect sleep cycles, energy levels, digestion, and more. Not to mention, who likes having a hangover? Prolonged headache? Being dehydrated? No one! 

If you have goals around weight loss, increased energy, better sleep, and just overall improved wellness – you might want to consider taking a break or decreasing how much alcohol you consume. That’s for you to know and for you to decide, but from my experience, limited alcohol or taking a break from alcohol consumption really helps me cleanse and feel refreshed. 

But, what do I drink if I want to celebrate? Or relax? Good question

Limiting alcohol can be tricky because it is often so closely tied with certain rituals, traditions, habits, patterns, and social events. Having a go-to non-alcoholic drink, ordering a mocktail, or just getting a yummy blended smoothie can help to just get a glass in your hand and curb the desire to opt for something containing alcohol. 

I personally like opting for tea, which I find is a nice way to treat yourself  – especially at home. Instead of reaching for that after-work glass of wine, you can try substituting a drink made with tea. For example, prep some tasty iced tea in advance, pull out of the fridge when you get home, and mix with a little sparkling water for a refreshing beverage – free of alcohol. Instead of popping super sugary bubbly, you can opt for something like this to fill in while still feeling festive. 

Or even just steep a pot of fragrant tea, which is perfect for chillier winter months anyway!

Tea Sparrow has some amazing blends. One of my favorites for a festive or celebratory drink is their Strawberry Champagne, with a hint of pineapple this blend is super refreshing, zesty, and fun. So perfect for any Valentine’s Day celebration – especially with some sparkle to stand in for champagne. 

I also love Tea Sparrow’s  Organic Hawaii Cocktail, a blend of pineapple, mango, and papaya – a solid substitute for a tropical fruit flavored cocktail. 

Tea Sparrow will keep you loaded up with new teas, especially through their monthly delivery program. Having so many amazing tea options on hand and at the ready makes it easy for me to opt for a healthy choice either at home or on the go!

What’s your favorite, fun, festive non-alcoholic beverage? Share with me on Instagram – I would love to know!