Pain Triggers And Knee Exercises.

Dear Readers,

In this week’s blog from, In this fast moving life we forget the simplest daily activity carried out wrongly can lead to pain, with regular use of these stressed or strained muscles can worsen the condition of pain. The pain doesn’t kill but becomes intolerable. Lets get know a few common Pain triggers and knee Exercises. We came across this article in and wanted to share this with our readers.

Knee pain can be caused by a sudden injury, an overuse injury, or by an underlying condition, such as arthritis. Treatment will vary depending on the cause. Symptoms of knee injury can include pain, swelling, and stiffness.

The pain can be triggered due to the daily activities carried out wrongly. Often we blame our pain on the simple choices we make every day. Some of the examples are given with solutions to rectify them:

1.Pain Trigger: Wearing Sandals

 Starting with Flip-flops and foam – soled sandals, they provide poor arch support, leading to pain in the feet, ankles and knees.

Solution: Wear shoes with arch support. When you know you’ll be walking a lot, opt for sneakers. When you  know you’ll be walking a lot, opt for sneakers.

2.Pain Trigger: Wallet

 The wallet can be a real pain in the back and the buttocks, and it can even lead to shooting pains down one leg. Tucked in a back pocket, it may lead to compression and irritation of the sciatic nerve day after day. A fat wallet may also put the spine slightly out of alignment, causing muscle tension.

Solution: Remove your wallet before sitting, especially in the car.

3. Pain Trigger: Driving vehicles

Many people driving car, set their seat at the wrong angle. If the seat is reclined, you may slouch forward to grip the steering wheel. This pulls your head away from the headrest and can cause neck pain.

Solution: Put your car seat in an upright position that supports your head and lower back. The steering wheel should be within easy reach, so your arms are slightly flexed and relaxed.

4. Pain Trigger: Watching TV in a wrong position

Even down time can be a source of aches and pains. Do you often lie across the couch with your head turned toward the television? You’re setting yourself up for a sore neck — especially if you fall asleep in that position.

Solution: Maintain good posture even when you’re relaxing. Sit up straight on your couch and make sure your TV is not positioned too high

5. Pain Trigger: You’re Baby

The simple act of lifting your baby out of the crib each day can lead to de Quervain’s tenosynovitis. This is a repetitive stress injury that causes pain and swelling in the wrist and thumb.

Solution: Learn to lift your baby without straining the wrists. Place your hands under the back and buttocks, and lift with the bigger muscles of your arms.

6. Pain Trigger: Lifting objects With the Back

A top source of back pain is lifting the wrong way. A common mistake is curving the back forward to grab an object, and then straightening the back as you lift. This forces your back muscles to take the brunt of the burden. Twisting while you lift is another problem.

Solution: To lift properly, bend the knees and hips until you are squatting. Keep the back upright.  Grab the object and lift with your muscles by straightening your knees.

Stretching exercises to reduces the pain:

 Hamstring Stretch


Stretching improves range of motion and keeps you limber. Warm up with a five-minute walk. To stretch, lie down. Loop a bed sheet around your right foot. Use the sheet to pull the leg up and stretch it. Hold for 20 seconds, and then lower the leg. Repeat twice. Switch legs and repeat twice.

Calf Stretch


Stretching exercises also help prevent pain and injury. To do a calf stretch, hold onto a chair for balance. Bend your right leg. Step back with your left leg, slowly straightening it behind you. Press your left heel towards the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Do the stretch twice, and then switch legs. For more stretch: Lean forward, bending the right knee deeper. Don’t let the right knee go past your toes.

At Orthomedical we have Joint max , people can wear this while performing their daily course of activities, like walking, climbing stairs, before and after exercises, sitting and working in front of the desk for long hours. People all over the world have been using it over the few years.


This information is not intended to replace the advice of a doctor. and Sivaleen Inc disclaims any liability for the decisions you make based on this information. You are receiving this email as you have subscribed to Orthomedical’s newsletter or had make an enquiry with us or had bought a product from us. If you do not want to receive this mail in future or had mistakenly subscribed to it, please do reply to this mail by mentioning “remove” in the subject line.