Friday, October 29th, 2010
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I’m gad you asked. I recently spoke at a conference for the Texas Episcopal Church Diocese and at least a dozen people asked me the question above.
Good news. You can start with 2 basic exercises: squats & lunges. See the pictures above and below. Here’s how to perform them:
- Do isometrics; that means squatting down and holding that position, pain free, for 10 or 20 seconds (which ever causes that wicked burning in your thighs first
(pictured above)
- Do the same thing with the lunges. (pictured below)
- Make sure you hold the position in a pain free range and don’t let your knees go forward of your toes.
- Lean against a wall or hold onto a chair for additional support
- Work toward pain free ranges of motion by doing these exercises 5 times a week.
- Ice sore joints for 15 minutes after your workout
- Eat anti-inflammatory foods for healing- salmon, olive oil, walnuts, green tea, greens, blueberries
Fit Friend’s Revolution Club members: You can find these exercises on the 5 Minutes to Fitness Core Exercise program DVD you received. Just follow the directions above on how to perform isometric exercise.
Tags: 5 minutes to fitness+, 5 minutes to fitness+ TV, anti-inflammatory, fit friends' revolution, Fitness, hip pain, knee pain, Peter K, Physical Therapy
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Tuesday, September 28th, 2010
Fit Friends’ Revolution Club is being tested as you read. Stay tuned!
Sorry about the poor quality pic. I thought it was important to show you this great exercise. It’s perfect to tone your biceps and tighten up your butt and thighs without straining your knees. Here’s how to do it:
- Get into a lunge position
- Using your arm on the same side as forward leg, perform 10 or 20 bicep curls
- Switch sides and repeat on the other side
Tags: 5 minutes to fitness+, arms, bicep exercise, butt, fit friends' revolution, Health, knee pain, lunge, Peter K, thighs
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Wednesday, September 8th, 2010
Fit Lifestyle Club coming Oct 1- ready or not
A client sent me an email about this recently. Clicking in the knee isn’t always a sign of a problem. It might just be part of your “normal” anatomy. Here are some questions I ask my clients to find out if it’s related to a problem:
- Is pain associated with the click?
- Does your knee ever lock, buckle or “give away”?
- Do you have pain when you get into or out of a car?
- Is your knee swollen at the end of the day?
If you answer yes to any of these questions then it makes sense to go to a sports medicine Dr. (orthopedist) or great physical therapist. I happen to know a great physical therapist. You can reach him here Peter K
Tags: 5 minutes to fitness+, exercise, Fit Lifestyle Club, Fitness, knee pain, orthopedist, Peter K, Physical Therapy
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Tuesday, June 1st, 2010
5 Minutes to Fitness+ Club coming soon
Every day someone complains to me about stiffness whether it’s their knee, hip, back, shoulder or neck.
For example, my client with severe knee arthritis had to walk around NYC a lot this week. He said at the end of the day his knee felt very stiff. What caused his stiffness and what could he do about it?
Most stiffness, which may surprise you, is the result of swelling (inflammation). The best thing to do for it is ice the area for 10 to 15 minutes at a time. Repeat as necessary. It’s also a good idea to move the joint back and forth (example- bend knee) after sitting for a prolonged period to get the fluid moving to decrease that stiff feeling.
You also want to exercise on a regular basis because this will keep your joints stronger and healthier.
Tags: 5 minutes to fitness+, exercise, Fitness, Health, inflammation, knee pain, Peter K, swelling
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Wednesday, April 7th, 2010
www.peterkfitness.com for more……..
I recently observed this man sitting at Starbucks. What’s wrong with this picture. Lets explore:
- He is shifting his pelvis sideways (sacroiliac pain)
- Sitting on his foot (knee, foot and back strain; curving the spine)
- The computer monitor is to his right and too low (neck strain)
- Both feet aren’t on the ground (pelvic stress and pain)
What to take away from this- Don’t sit like this guy
Tags: 5 minutes to fitness+, back pain, exercise, Fitness, knee pain, Peter K, scoliosis
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Tuesday, March 23rd, 2010
www.peterkfitness.com for more info……..
Read about Alison 2nd half marathon experience. You’ll love it!
My alarm goes off at 3:45 AM, but there’s no point to it; I’m already up. Today is my half marathon. I’m not up because I’m nervous. I’m awake because I’m in a lot of pain.
I have been training for this half marathon for 3 months. Not only that, but I have also been training for a triathlon in June at the same time. Since January 1st, I have swum 11.3 miles, run 224 miles, and taken 12 spinning classes. I’ve done 4,260 pushups, 2,840 squats, and 2,130 lunges. And as of last Monday, I can barely walk a step without wanting to cry. more »
Tags: 5 minutes to fitness+, back pain, exercise, Fitness, knee pain, NYC 1/2 marathon, Peter K, success
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Monday, February 8th, 2010
Every week I meet people who have hurt themselves on the Wii Fit. I do think it’s a fun way to get more active. The problem is people do too much too soon. Among the injuries I hear about are tennis elbow, strained knee with lunges and back pain. Remember this when starting any fitness program:
- start slowly
- don’t try to perform new movements without practice
- stretch before and after
- eat great!
- have fun
Tags: 5 minutes to fitness+, Fitness, knee pain, Peter K, stretching, weight loss, wii fit
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