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Treat Your Own Knee Arthritis Paperback – December 16, 2010


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Treat Your Own Knee Arthritis + Treat Your Own Knees: Simple Exercises to Build Strength, Flexibility, Responsiveness and Endurance + Yoga for Healthy Knees: What You Need to Know for Pain Prevention and Rehabilitation (Rodmell Press Yoga Shorts)
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Product Details

  • Paperback: 116 pages
  • Publisher: Dog Ear Publishing, LLC (December 16, 2010)
  • Language: English
  • ISBN-10: 1608448436
  • ISBN-13: 978-1608448432
  • Product Dimensions: 8.3 x 0.2 x 11 inches
  • Shipping Weight: 1.4 pounds (View shipping rates and policies)
  • Average Customer Review: 4.3 out of 5 stars  See all reviews (39 customer reviews)
  • Amazon Best Sellers Rank: #120,209 in Books (See Top 100 in Books)

Editorial Reviews

Book Description

The simple exercises in this book are specifically designed to manipulate your knee's biological tissues and make it...
  • more flexible
  • much stronger
  • withstand fatigue better
  • have better proprioception (responsiveness)
Additionally, some of the exercises can help prevent the progression of knee arthritis.

From the Author

  • Chapter 1 "Here''s What's Going On In Your Knee" will give you a new perspective on knee arthritis.  Here you learn that your knees are not like automobile tires that only have so much life left in them before they wear out.  While most readers already know that knee arthritis involves the loss of knee cartilage, research is now showing us there's a lot more to it than that.  The fact of the matter is that knee arthritis is actually a condition that involves the entire knee, with the knee suffering from some very specific problems. With over 25 pictures, this section will also introduce you to all the important parts of your knee.  Did you know knee cartilage doesn't have any nerves and cannot cause knee pain?
  • Chapter 2 is"What's Likely To Happen To Your Knee Over the Long Run?".  Here you will learn what happens to arthritic knees that don't end up having surgery. This chapter reviews the natural history studies that follow arthritis patients for many years to see what happens to them. Is knee arthritis a one-way ticket downhill? The studies might surprise you...
  • Chapter 3 "Tune-Up #1: How to Make Your Knee Much Stronger" will show you how to get your knee much stronger.  Why?  Because the latest research is telling us that people with painful knee arthritis have much weaker leg muscles than people with no knee pain.  But which muscles, which exercises, and how many times a week?  I'll show you with pictures and tell you exactly what you should be doing.  You might be surprised how a rolled up towel can be used to strengthen your quadriceps muscle in a few minutes a day...
     
  • Chapter 4 "Tune-Up #2: How to Make Your Knee More Flexible" teaches you how to make your knees less stiff and more flexible.  It doesn't take a million stretches - actually just two - and if you do them correctly, you should be able to make your knees much less stiff with a minute a day of stretching.  Sound too good to be true?  Not if you've read the stretching research I cite in the book...
  • Chapter 5 is titled "Tune-Up #3: How to Improve Your Proprioception".  The knee arthritis research has made it perfectly clear that people with arthritic knee have impaired proprioception in their knee joints.  After reading this chapter, you'll know all the in's and out's of proprioception - and how to improve it!  Don't worry, this can be done quite easily with one exercise in just a few minutes a day - but VERY important to do to get a knee back in proper working order.
  • Chapter 6 is "Tune-Up #4:  How to Improve Knee Endurance".  If the book ended at Chapter 5, you'd have exercises that would make your knee much stronger, more flexible, and highly responsive. While this would be good, it still leaves out one last function an arthritic knee absolutely has to have: endurance.  Without endurance, your poor knee wouldn't let you do simple things like walk for very long at all.  In this section, I show you five ways to improve your knee endurance - and you only need to pick the one that works best or you.
  • Chapter 7 "Putting It All Together: The Six-Week Program" pulls together all the exercises in the book and puts them in one place so you'll know how to get started. It's here you are told exactly what to do each day, and how many times a day to do it. This chapter contains 6-weeks' worth of exercise sheets so you can keep track of your exercise progress by simply checking a few boxes. Making progress with a few targeted exercises is the key to getting better - and this chapter will help you do just that!
  • Chapter 8 is "Why Measuring Your Progress Is Very Important" and contains a handy scale you can use to measure improving knee function, and Chapter 9 are the references - the entire book is completely based on published research studies from peer-reviewed journals and randomized controlled trials.
  • At 105 pages, I wrote this book so the reader could finish it in a few hours, and have all the tools they need to improve the function of their arthritic knees and dramatically decrease their pain levels. Additionally, I have also written it in a little larger print, so those with vision problems will have an easy time reading it.  Not only will these exercises help the person who has knee arthritis, but they are also great exercises to keep anybody's knees in good working order.
            You can learn more about the author and his books at bodymending.com

Back arthritis?  Also by this author Treat Your Own Spinal Stenosis.

Hand arthritis? Also by this author Treat Your Own Hand and Thumb Osteoarthritis.

More About the Author

Let a board certified physical therapist with over 23 years of experience help you solve your pain problem with evidence-based treatments.

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Customer Reviews

It is well written, easy to understand, and logical.
D Musgrave
Plus, they have great exercises to strengthen your knees and reduce arthritis, all the while explaining why these exercises work.
Chloe H
This book can be a good start to getting you on the right path.
Ivan Sorensen

Most Helpful Customer Reviews

119 of 123 people found the following review helpful By D Musgrave on July 27, 2011
Format: Paperback Verified Purchase
I read this book with some degree of skepticism. After knee surgery in 2008, physical therapy, and three years of knee pain, I was told I needed a partial knee replacement. I was not ready to have my knee disassembled just yet, so I was taking lots of ibuprofen and naproxen. Nothing seemed to help (OK, maybe Jim Beam!)

So I saw this book on Amazon and thought "What could it hurt?" Thirty bucks is nothing for medical care these days. It is well written, easy to understand, and logical. It could be summarized by "Your quads are weak." Could it be that simple? The author cites study after study that supports his conclusion, not to mention his own clinical experiences.

I have tried the exercises for about three weeks now, and guess what? The knee pain is SUBSTANTIALLY reduced! I can get out of chairs and cars better, and my bowling scores have improved! My quads are weak. Who knew? By flexing the quads, the knee anatomy is pulled back up where it belongs. No more popping and snapping.

So I recommend it. If nothing else, it should save Medicare billions of dollars! It should be a covered expense, and mandatory reading for anyone considering a knee replacement.
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65 of 66 people found the following review helpful By D. Bazan on October 27, 2011
Format: Paperback Verified Purchase
This book is exactly what I was searching for after I underwent my 3rd knee surgery at age 46. I've had knee arthritis since high school, but I've stayed very active regardless. Even though I've been on an excellent workout schedule, 3 times a week minimum, doing weights and kickboxing, for almost 7 years now, my knees are still deteriorating. This book explains in plain English the "why" behind it, and gives an excellent overview of each layer of your knee and it's components, and well as how arthritis affects this specific region. The author cites numerous studies and has done the hard work of researching what kinds of therapy does or does not help knees in this condition. He lays out an extremely easy to follow 6 week plan to strengthen the muscles in areas that have been shown to lead to the most improvement, and all these exercises can be done at home if you have no access to a gym. This book is simple, to the point, and contains all the necessary information you need to know, in addition to the "why's" you might wish to know, and lays out a program that is simple to follow. Highly recommended read for all those with arthritic knee conditions looking for some relief!
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57 of 58 people found the following review helpful By Jeanette on December 11, 2011
Format: Paperback
I purchased "Treat Your Own Knees" four years ago on vacation. Some days I used crutches because the pain was so bad and I had been told I would need surgery and eventually knee replacements. I started the exercises the night I purchased the book and have been faithful to them ever since. I am now 58 years old and 90% pain free. I participate in crew and curling. I can run stairs. I don't limp or waddle when I walk. My flexibility and strength has dramatically improved and it is better than most people half my age. I rarely take anything for pain. This is simply the best book on the market for knees. Because I was able to increase my activity I was able to lose about 65 pounds. This book gave me my life back. I used the first edition that cost about $10. Thank you. Thank you.
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42 of 42 people found the following review helpful By ScottInTucson on January 8, 2012
Format: Paperback Verified Purchase
I have a torn meniscus in my left knee (diagnosed by MRI) and have had some pain for several months. The pain hasn't been severe, but I also have received cortizone shots a few times during this period. The reality is that even with the cortizone, I did feel some pain and discomfort which had been managed previously with a daily dose of acetaminophen and Tramadol. Since doing the exercises in this book I have eliminated the pain relievers and have increased my activity. I've also been skiing with no problems. I still can feel a little something there, but no stiffness after sitting, no pain when walking more than a few minutes and I'm convinced this will enable me to avoid surgery and possibly future cortisone shots...time will tell, of course, but if you are looking for relief, the exercises are simple and the time investment each day to do them amounts to about 10 minutes. It's worth a try at the very least. You probably can read the book in one or two nights as well.
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32 of 32 people found the following review helpful By S. Amer on March 5, 2012
Format: Paperback Verified Purchase
Playing soccer at age 58 I went through two consecutive surgeries last year (2011) to fix a meniscus tear. After about 6 months of physical therapy I still wasn't pain free and I wasn't able to play soccer again. I could walk normally but running was painful. The MRI showed that I had a beginning of arthritis in the knee and I thought this could be a permanent pain. I accidently came across the name of this book through a review of another device and I am thankful for it. The book explains the dynamics of the knee and the sources of the pain in a very simple and clear way and then proceeds to give you the means to overcome the pain. Exactly what I needed. The book is short, uses large typeface and large page size to make it easy to read even without reading glasses. It hits all important facts about your knee, and targets the muscles that are mostly responsible for its strength - basically the quadriceps and the hamstrings. This is the best thing about this book. It takes a very simple approach which makes sense and it uses research data to prove all the points mentioned in the book. I am following its recommendation of 6 weeks of exercises and although I haven't completed the six weeks yet, I can feel improvement. At least I can tell what is happening. It is a little expensive for its size but worth it for its contents.
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