Exercises to Relieve Knee Pain and Prevent Arthritis

Exercises to Relieve Knee Pain and Prevent Arthritis

January 14, 2020 1 By Jose Scott


The kneecap is quite small, I want you to get your fingers above and below it with quite lot of pressure down into the
bend and then you slide it up and down. Now I can feel a lot of grit there like sand
behind the kneecap, and I’m sliding the kneecap up and down, again, remember
with a lot of compression. And you would keep going for several minutes and
you’ll find that that grittiness goes from feeling like sand to feeling like
sugar to feeling like salt and then to feeling like a very fine talc, and that is
actually sanding off the back of the kneecap. So you would do it for, say, two or three
minutes. Then you would follow hard on that by icing the knee with a block of
ice. Now the way we do this is to freeze a cup of water in the fridge – in the
freezer – and have it there and drive around the whole kneecap – remember the
swelling behind, always collects behind the kneecap. It’s extremely cold, you
can’t do it for very long, and you would do this once a day immediately after mobilizing and before
you go on to your next exercise. Better to have a towel under your knee so the water doesn’t go everywhere. And there we go. So after you have sanded the kneecap, now you have to polish it. And the way you do that is to sit on any high surface – a sturdy table – and you simply
swing your legs. Now I suggest to all my patients that they do this when they’re talking
on the telephone because you would do it for several minutes
a day, and the more lackadaisical the better. And that is simply polishing off
the back of the kneecap after you have done the sanding by you mobilizing with your
own hands. You would do it for no more than 60 seconds – a minute or so – or as long as
the telephone conversation lasts. And ideally you would do it every day.