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How To Wrap A Knee? | Step-By-Step Guide To 4 Effective Ways

Wrapping your knee is a safe and effective way to relieve pain and inflammation. It also seems like the easiest thing to do but there are many ways it can be done. To help you out, I wrote step-by-step guides on how to wrap a knee in different ways. I also included what situations the…

What Happens If You Ice Your Knee Too Long? | 4 Complications And Their Remedies

It’s no secret that frequent icing sessions accelerate the healing process of acute injuries. But what happens if you ice your knee too long? Some issues that can happen if you ice your knee longer than intended include skin irritation, frostbite, and nerve issues. Ironically, icing for too long can also set you back in…

Can You Use A Heating Pad After Total Knee Replacement? | Tips, Do’s and Don’ts

Heat therapy is a common recovery method for most injuries and even post-surgical cases. So this begs the question: Can you use a heating pad after total knee replacement? The short answer is, no – not immediately. You might do more harm than good if you go for heat therapy right away. We’ll give you…

11 Effective Exercises For Knee Pain (With Pictures) | Tips And Hacks To Boost Results

There are thousands of exercises for knee pain available out there. This makes sense – the stronger your lower leg and thigh muscles, the less risk of knee pain. But the truth is that so many of them don’t work, or can be harmful without the right guidance. (1) So, our team of physical therapists…

Does CBD Help With Arthritis? | 5 Ways It Helps, Common Side Effects And How To Avoid Them

If you’re wondering “does CBD help with arthritis?”, the answer is that yes – it looks like it does. Even though most of the research has been done on animals, the few human studies available show promising results. CBD may help some types of arthritis (there are over 100!), like osteoarthritis and rheumatoid arthritis. (1)…

Sore Knee: Ice or Heat? | Learn Which One You Really Need

I often get asked, “which should I use for my sore knee – ice or heat?” The answer usually depends on how long it’s been sore. Unlike joint pain, it usually takes a day or two after an exhausting activity before you feel soreness. Icing can be a good option at this point. But if…

How Long Should I Ice My Knee? | Best Duration For Healing (According To Evidence)

It’s commonplace to do cold therapy after a knee injury. But most people have different answers when it comes to its duration, so it’s normal to wonder “how long should I ice my knee?” Well, 10 minutes seems to be the sweet spot. It’s more than enough to provide symptom relief while avoiding complications. (1)…

Why Does My Knee Hurt When It’s Cold? | 3 Potential Causes

As a physical therapist, patients with bad knees often ask me: “Why does my knee hurt when it’s cold?” Well, there are 3 plausible causes for this bizarre phenomenon. They have to do with joint fluid consistency, inactivity, and changes in atmospheric pressure. We’ll discuss each one in-depth, along with tips to manage this weirdly…

What’s Better For A Swollen Knee: Ice or Heat?

Not-so-fun fact: 27% of individuals will experience knee swelling at some point. (1) When that time comes, the first thing that pops to mind is: “what’s best for a swollen knee – ice or heat?” Well, it boils down to how long your knee has been swelling. Ice therapy is usually best for recent injuries.…

Green Roads Muscle & Joint Relief Cream Review | The Quickest Relief CBD Can Provide

As a team of physical therapists, you can’t imagine all the pain-relief creams we’ve tested in our daily practice. Every single one of them claims to ease symptoms fast, but most don’t do much (and smell terrible). Then, a chronic pain patient mentioned this cream from Green Roads. I tried it one day after a…

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