How to Release Tight Hips – Best Hip Stretches for Pain (great for office workers!)

If you start feeling pain down to the inside of your thigh and perhaps even down to your knee, it can very well be a problem from your hips.

If you feel tight hips or pain in the hip area that prevents you from walking, it’s most likely your hip acting up.

I have written articles regarding useful tips for getting rid of knee pain, shoulder pain, and neck pain. Do take a look if you or your loved one are suffering from these problems!

How to Release Tight Hips – Best Relieving Stretches: Quick Summary

Here are the 6 best hip stretches for pain

• Best Stretch for Tight Hips to Start With: 90 Degree Stretch
• Figure 4 stretch
• Pigeon / Twisted reclined pigeon
• Bed stretch
• Frog
• Pretzel

Tight Hips and Hip Pain – Causes

Hip pain can result from normal wear and tear with age, trauma from accidents or sports injuries, muscles strain over time, or even from tight muscles resulting from sitting a lot at a desk.

As a trigger point therapist running a recovery lab in Hong Kong to solve different pain problems for my clients, I often see hip pain in people who work long office hours, but I also see it experienced by weekend warriors who are very active.

Basically, the hips tighten up because there is a lack of flexibility and mobility, so stretching can really help here.

Today I want to introduce six hip stretches that I have found useful for people who are normally not so flexible.

Before we get started, let me warn you: stretching can be discomforting and even painful.

You need to get beyond your “normal” comfort zone. But as long as you stay at a pain threshold of 6 or 7 (where maximum “I wanna die!!” pain is a 10) then you’re good.

Remember, also, the longer you stay in each position, the sooner you will feel your muscles loosen up.

Best Stretches for Hips – What you need

Yoga mat – something nice and thickly cushioned so that you can sit and stretch comfortably on the floor like this one
Towel – a small towel that you can fold to provide extra cushioning

Best Stretches for Hips – Who Will Need These

Everyone could benefit from these stretches but these people would love this article:

• “Weekend Warriors” who sit at a desk job all week but also go hard doing sports or working out on the weekends
• Office workers who spend a lot of time at a desk and on their computers
• People who are suffering from:
  • Trauma to hips
  • Seniors with osteoarthritis
  • Septic arthritis
  • Hamstring injury

Best Stretches for Hips – A word of warning!

While these stretches will successfully release the hips and reduce the pain that has resulted from tight muscles, there are some situations where your pain may not resolve on its own. In these cases, see a professional! Below are some telltale signs that you may need to consult with a doctor.

• your hip is still painful after 1 week of resting it at home
• you also have a fever or rash
• your hip pain came on suddenly and you have sickle cell anaemia
• the pain is in both hips and other joints as well

Go straight to the hospital if:

• the hip pain was caused by a serious fall or accident
• your leg is deformed, badly bruised or bleeding
• you’re unable to move your hip or bear any weight on your leg
• you have hip pain with a fever and feel unwell

How to Release Tight Hips (or Hip Pain): Lucia’s 6-Step Formula

Best Stretch for Tight Hips to Start With: 90 Degree Stretch

If you know you have really tight hips, starting with this is a gentler way of easing your limbs towards increased flexibility.  Also known as the 90/90 hip stretch, this stretch is excellent for those suffering from hip pain or tightness. 

How to do it: 

1. Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
2. Let your leg rest flat on the floor.
3. Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
4. Keep your right butt cheek on the floor. Try to move the left butt cheek as close to the floor as possible. It may not be possible if you’re super tight.
5. Hold for 30 seconds to 2 minutes.
6. Repeat on the other side.

Suggested: 2+ min each side 

Equipment: Mat 

Tips: Lean body forward to increase the stretch 

Best Warm Up / Cool Down Stretch for Tight Hips: Figure 4 Stretch

A very popular stretch to do before / after a workout and time efficient. Keep both hips and bum on the floor to get the most out of this stretch, as it’s easy to cheat!  If you feel any strain in the neck or shoulders then you’re overcompensating and most likely you’re not feeling the stretch where you should, ie. in your hips or glutes. 

How to do it: 

1. Lie on your back.
2. Cross your left foot over your right quad, and bend your right knee.
3. Hold the back of your right leg and gently pull it toward your chest.
4. When you feel a comfortable stretch, hold there.
5. Switch sides and repeat.

Suggested: 2 min each side 

Equipment: Yoga Mat 

Tips: If you don’t feel a deep stretch, try pigeon pose instead

Most Effective Stretch for Tight Hips: Pigeon Pose

This pose is an essential one to add into any stretch routine and if you don’t have the space or you need a quick release, you can even do it while sitting on your chair — so there’s no excuse!

This stretch stretches all the muscles that are the cause of hip tightness, so just one minute of doing this on each side can offer a couple hours of pain release. The more you do it, the better!

How to do it: 

1. Position your right leg at a 90 degree angle
2. Slide your left leg back behind you, pointing your toes 
3. Prop yourself up and support your weight with your hands if it feels too intense (You may want to wear wrist supports for this stretch)
4. If you’re not feeling much, reach both your arms forwards away from your body to rest your torso on the floor
5. Try to square the hips evenly

Suggested: 2 min each side 

Equipment: Mat or chair 

Tips: Increase your stretch by leaning your body forward without rounding your back

Best Stretch for Tight Hips Before Going to Sleep: Bed Stretch 

Here’s a relaxing stretch for your hip flexors. All you have to do is hang your leg over the side of your bed when you’re getting ready to sleep. 

How to do it: 

1. Lie down on your back 
2. Swing your outside leg over the edge of the bed and let it hang 
3. Gravity should gently tug on your quads and hip flexor 
4. Take deep breaths to bring more blood flow to your hip flexors

Suggested: 2+ minutes each side  

Equipment:
Bed 
Resistance Band

A resistance band is useful if you’re not flexible enough to reach your ankle. You can also use it to manipulate the angles: different angles stretch different parts of your quads and hip flexors.

Choose a resistance band that is long enough for you to loop around your ankle while holding onto the band. If you can reach your ankle with your hand then the resistance band is not needed. 

Tips: Make sure you grab onto the other side of the bed so you don’t fall off!

The Simplest HIp Stretch that will do Wonders: Frog Stretch 

Everyone hates this stretch but trust me, it’s very effective.  We ladies tend to have our legs crossed a lot, creating tightness in our inner groin and inner thighs. When these muscles are tight, it usually leads to tight hips too.

How to do it: 

1. Assume a quadruped position with knees on the floor and hands on the floor.
2. Turn the toes outward to externally rotate the femur.
3. Open up at the knees, allowing them to be as far apart as possible.
4. Begin sitting backward and downward. Your butt should begin to fall between the knees. This is the point where you will feel the full depth of this stretch.
5. Perform proper diaphragmatic breathing while in this position.
6. Hold the stretch for 45 seconds and release the stretch.
7. Perform 2-3 sets at a time.

Suggested: 2+ minutes, you can put a pillow or a folded up towel to help with any discomfort in the knee or groin area. 

Equipment: Mat 

Why I like this: It’s simple to do and goes deep

Tips: Take long, slow breaths into the groin area

Best Stretch for Tight Hips Without Pulling on your Knee: Pretzel Stretch 

You can adjust this to your liking in a variety of ways: for example, you will feel a deeper stretch just by pushing your hips forward.  You can also adjust the angle of your top leg to target different muscles around your thigh area. 

How to do it: 

1. Lie on your left side with your head resting on your arm.
2. Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.
3. Bend your left knee and grab your left foot (use a strap if you can’t reach it) with your right hand.
4. Make sure your left thigh and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.
5. For more of a spinal twist, turn your head to look over your right shoulder.

Suggested: 1 minute each side 

Equipment: Mat

Why I like this: If you want a deeper stretch without pulling on your knee, this is the go-to stretch 

Tips: take deep breaths into your hips to increase the stretch 

FAQs: How to Release Tight Hips – Best Hip Stretches for Pain (Great for Office Workers)

What are the symptoms of tight hip flexors?

Signs that you have tight hip flexors could vary from tightness in your lower back, to even pain in the neck area. Symptoms of tight hip flexors include trouble standing up straight due to lower back pain, hip flexor pain when seated, neck pain throughout the day, pain in the lower abdomen area, and pain in the glutes and thighs. 

Can a chiropractor fix tight hips?

A chiropractor can help ease tight hip flexors however it’s the muscles, not bones, that is often the cause of feeling pain.

Chiropractors are trained to adjust your skeletal bone alignment: once chiropractors release that, you will still need to loosen up the muscles surrounding the bones and also strengthen your muscles to hold the bones in place.

This is where physical therapy like trigger point, active stretching, and massage come into play.

Can weak glutes cause tight hip flexors?

Weak glutes can come into play as they cause a tightened pelvis, shifting the pelvis downwards out of alignment, which causes the hip flexors to strain. The glutes have an important function for the body and can certainly be the cause of tightness in the lower back as well as hip flexors. 

Best Stretches for Tight Hips: Final Thoughts 

The key to becoming pain free is loosening up the muscles that have become tight from your daily activities and habits. Therefore, stretching every day and increasing flexibility will ensure your muscles stay supple and healthy. 

Best Neck Pain Relief Products – Top Picks (Updated 2020)

As a professional trigger point therapist based in Hong Kong, I found that neck pain is another common discomfort that creeps into our life. One of the most frequent pain symptoms that people suffer from, it is something that everyone has experienced at some point and can relate to and remember. 

In this article, we are going to suggest a list of great products that will help to alleviate your neck pain. 

I have written another article regarding the best neck pain relief stretches. Do go and take a look too!

Best Neck Pain Relief Products – Quick Summary

The following 10 pieces of equipment are life-changing if you are experiencing pain. They are all unique and great in different ways, so find out which category is best and get one for yourself!

• Heating Pad
  • Comfytemp USB Heated Neck Heating Pad
  • REVIX Weighted Microwave Heating Pad for Neck Shoulders
• Peanut Ball
  • SUVIUS Peanut Electric Vibrating Rechargeable Foam Roller
• Massage
  • Shiatsu Shoulder Massager with Heat
  • LiBa Back and Neck Massager
• Neck Hammock
  • Neck Head Hammock
• Pillow
  • Milemont Memory Foam Pillow
  • Beckham Hotel Collection Gel Pillow (2-Pack)
  • REARAND Neck and Shoulder Relaxer
  • Height-Adjustable Lumbar Neck Support Pillow

Best Neck Pain Relief Products – Picks

Best Heating Pad for Neck Pain Relief

Heating Pads are traditional and stand the test of time. Easy to use and fairly portable, heating pads are always a great item to start your collection. There are lots of options out there, but these are my favorite:

Comfytemp USB Heated Neck Heating Pad

The Comfytemp USB Heated Neck Heating Pad is slim and small with magic tape so that you can adjust it to as tight as you would like to have it. It has an incredible mesh pocket in which you can put a hot or cold gel compress depending on what you need. 

Again, heat for aches and cold for reducing inflammation. The USB can charge in the car, power bank, or PC, it’s another on the go piece that you can bring with you anywhere. 

Heating pad is always a great items for pain relief, just like what I’ve suggested in my article talking about elbow pain.

REVIX Weighted Microwave Heating Pad for Neck Shoulders

This REVIX Weighted Microwave Heating Pad feels like a blanket that you don’t want to take off. It is a beautiful shade of purple with a very fun, high neck design that makes you feel like royalty. It also has a trendy shoulder pad length that gives you full coverage for relief. While it has both hot and cold options, it is filled with natural herbs with soothing aromatherapy effects. 

Use heated for muscle relaxation or cold to minimize swelling for sprains and strains. Lavender, Peppermint, Chamomile, and Lemongrass, to name a few, will comfort and calm the mind. 

Best Peanut Ball for Neck Pain Relief

These are a must, for everyone. There are so many benefits from these small, but mighty tools. There is an exercise suitable for everyone out of the many options that these massage balls provide. I have one with me at all times, in my bag, at home, at the studio, and I even fall asleep mid exercise. See which is best for when you need it!

SUVIUS Peanut Electric Vibrating Rechargeable Foam Roller

The SUVIUS Peanut Electric Vibrating Rechargeable Foam Roller has three levels of vibrations. It is an essential tool that can be used in most of my suggested back stretches and trigger point massages in my various articles.

This is one of the best travel-size pieces that you can throw into your bag so that you have access to it all the time. 

Best Massager for Neck Pain Relief

Everyone loves a massage and depending on where you live, it could be quite pricey if you go regularly. These are some great options that are affordable and convenient to have ready, at any time.  

Shiatsu Shoulder Massager with Heat

Remember the massage chair in the mall? The Shiatsu Shoulder Massager with Heat is a super-condensed wrap around the belt for your neck that is easy to take with you anywhere. Now you can have your very own neck massager that you wear around your neck and it is multifunctional so you can strap it on anywhere. 

It kneads deeply with an optional heating function giving you the sensation that you are getting a professional massage. It’s great for home or office, however, it does need to be plugged in to use. 

LiBa Back and Neck Massager

Remember those old school back scratchers? The LiBa Back and Neck Massager is a newer version that is multi-functional in use and eco friendly.

Designed as a cane and hook, it can reach every part of your body from your feet to your neck. Also known as the “Selfie Massager,” it will help to loosen up those knots that are hard to reach, even if you are limited in your range of motion. It’s a great piece to keep handy for immediate DIY relief. 

Best Neck Hammock for Neck Pain Relief

This is a very unique way to release your neck. It is extremely portable and you can keep with you in your bag all the time. Functional and user-friendly, it definitely worth a try!

Neck Head Hammock

The Neck Head Hammock is designed to pull and decompress your spine, it is easy to use while it increases mobility within your neck and shoulders. All you have to do is hang it on a doorknob and give yourself ten to fifteen minutes each day as your time out from life. 

If you aren’t a dedicated stretcher then this would be a great substitute for your trouble areas up top. Not to worry, there are holes for your ears, so they will not get caught and you will not feel claustrophobic. 

Best Pillows for Neck Pain Relief

Memory foam seems to be all the craze and they never go out of style! Everyone normally has a personal preference between soft and hard pillows, trying to find the perfect comfort. These options give you the solution for what you are looking for and are always very comfortable.

Milemont Memory Foam Pillow

Taking memory foam to the next level, the Milemont Memory Foam Pillow is made with charcoal that is derived from bamboo! With no harmful chemicals during manufacturing, it is extremely breathable giving it an incredible feeling of freshness and lightness. It repels bad odors and absorbs moisture at the same time, keeping your skin cool and dry.

Beckham Hotel Collection Gel Pillow (2-Pack)

The Beckham Hotel Collection Gel Pillow reminds me of a luxurious hotel stay. It’s super lush and soft with magical gel fibers and great for anyone that suffers from asthma, allergies, or other breathing problems. 

If you are a clean freak like me, then you will be happy to know that these pillows are resistant to dust, mites, mold, mildew, stains and won’t fade! Get ready for the perfect staycation with this one and turn your room into a resort! 

REARAND Neck and Shoulder Relaxer

I have always been a big fan of natural pain relievers and this option is great. Have you ever heard of a traction pillow?

The REARAND Neck and Shoulder Relaxer only takes five to fifteen minutes to gently stretch safely. A blend of provided support combined with smooth pressure from the body alleviates the sore muscles in your back, neck, and shoulders. 

The Rearand Neck and Shoulder Relaxer is another versatile piece as you can use it while reading in bed, watching Netflix, at the office computer, or while driving and can take it anywhere.  

Height-Adjustable Lumbar Neck Support Pillow

This Height-Adjustable Lumbar Neck Support Pillow helps with posture and has a heated and magnetic function. It has soft fabric with a sponge exterior and an air pump inside. The height is adjustable and comfortable and functions as a posture pillow to help minimize and prevent headaches, migraines, or a stiff neck.   

Best Neck Pain Relief Products – Additional Tips

• Spending 15 to 30 mins per day for mild exercises and stretching with some small home training equipment like TRX could improve all your pain problems a lot, from neck, shoulder, back, hip to knee, and that’s a great way to keep fit too!
• What you start exercises, make sure you are wearing supports to protect the parts in pain, and don’t push it!!!

Final Thoughts

These pieces of equipment are the best options to provide solutions for your neck pain. The important thing is to remember to use them once you have them. Implementing them is one thing, but keeping a routine is what is important. 

Find which product best suits what you need and check out the article that best relates to what kind of pain you are experiencing to know more about how to use these products. 

Best TRX Exercises (5 Quick Full Body Strength Training 2020)

Having worked as a Professional Personal Trainer in Hong Kong for many years, I’ve noticed TRX training becoming more and more popular.

TRX was one of my first ever learned programs taught at a corporate gym. It was challenging and fun with a wide range of difficulties to accommodate everyone, suiting all levels of fitness. 

When I used to teach sixty people per class, I had to cater to a variety of levels with modifications and progressions. It was easy to guide my class with the music tempo, making it challenging enough that my students would come back for more. I would always look forward to creating new workouts for each and every class. 

Best TRX Exercises – Why You Should Trust Me

As one of the pioneers of TRX and TRX Master Trainers, I hold the following certifications in GSTC, STC, Rip Trainer, and TRX sports medicine certifications. I have a philosophy whenever teaching fitness as I love to choose workouts that cater to specific targeted areas in one go, instead of training them separately. 

Please be warned that this workout article is for advanced levels. Always remember to consult a doctor before exercising. 

Best TRX Exercises – Quick Summary

Here is a list of exercises that I recommend to use with a TRX:

1. Atomic Push Ups – Chest, abs, legs, arms 
2. TRX Tricep Extension – Triceps, abs, core, shoulders 
3. TRX Single Leg Squat to Row – Bum, quads, hamstrings, upper back, arms 
4. TRX Single Leg Burpees – Cardio, bum, legs, upper back, arms, core
5. TRX Spider-Man Push Up – Chest, arms, shoulders, upper back, core, obliques (side of the waist) and lats

Equipment Needed: The TRX all in one suspension training for bodyweight resistance exercises 

What is TRX?

Founded in 2005, it is a form of suspension training that uses bodyweight exercises to develop balance, flexibility, strength, and core stability, all at the same time. It requires the use of the TRX Suspension Trainer which is a tool that leverages gravity and bodyweight to complete the exercises. 

Why TRX? 

We have over 650 skeletal muscles in the body and are unable to train each of them individually. The TRX allows us to execute exercises that combine several parts of the body, making it harder, but always giving faster results. It is a very efficient tool to use when working out. 

Best TRX Exercises – Who Should Do These? 

As the TRX caters to all levels, everyone can benefit and utilize the TRX in their fitness programs. Whether you are building strength or recovering from an injury it can assist you in targeted training and can be added to your routine. 

Best TRX Exercises (Top 5 Recommendations)

Atomic Push Up – Advanced Level

This is one of my go-to challenges and routine exercise. This combo strengthens and tones my shoulders, chest, abs, arms, and hamstrings all at the same time, five targeted areas in one go! 

• Start in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point, and your hands under your shoulders. 
• Brace your core and perform a pushup
• When you reach the top of the pushup, pause for a moment and perform a TRX crunch by drawing your knees toward your chest and piking your hips up slightly. 
• Pause for a moment at the top, then lower your hips back down and straighten your legs to return to the start position.

Suggested Reps: Aim for 15 

Tips: Make sure you breathe and do not hold your breath. Avoid cheating by using your hip flexors. Make sure your core remains active and engaged at all times. (anything to avoid?)

TRX Tricep Extension

The TRX tricep extension is one of my favorite exercises. I did this exercise in every class I taught and got great arms as a result. My arms will burn and the core will have to work harder as it engages to stabilize my body so that I don’t fall. 

• Grab both handles with palms facing your body and extend your arms in front of you 
• Now take one or two steps forward. As the TRX becomes taught, raise the handles toward eye level, keeping your palms facing the floor and arms extended. 
• Raise the handles until your arms are about parallel to the floor.
• Lean into the straps so your extended arms and the TRX straps are supporting your body weight.

Tips: Before beginning the movement make sure your body is flat, the core is tight, and shoulders are down. 

• Initiate the movement by breaking at your elbows and letting your body travel towards the floor. 
• Your hands should be moving towards your head, but your elbows should stay still and close to each other.
• Once your hands get close to your head reverse the motion by contracting your triceps and pressing your hands away from your face. Make sure to keep the elbows in place, body flat, and core tight the entire time.
• Keep pressing until your arms are fully extended once again.

Suggested Reps: Aim for 15-20 reps

Tips: To adjust the difficulty, change the distance between your feet and the anchor point. The closer your feet are to the anchor point, the more difficult the exercise will be.

The further away your feet are from the anchor point, the easier the movement will be. Avoid cheating by bending forward from the hips, always keep a straight line as if you were in a standing plank position. (anything to avoid?)

TRX Single Leg Squat to Row

This exercise is a double whammy, strengthening the hamstrings, butt, core, tricep, bicep, and upper back. You can speed up your workout if you do more reps. 

• Start holding the TRX handle in at your chest, leaning back slightly to make it harder, balancing on the opposite foot of the hand holding the TRX. The other leg should be straight and in front of you.
• Inhale as you simultaneously squat back on the one leg while and extend the arm of the hand holding the TRX. Keep the chest angled up towards the point of suspension.
• Exhale standing up contracting through the quads and glutes and rowing the TRX handles back contracting through the lats.

Suggested Reps: 10 reps on each side 

Tips: Keep yourself upright to target all of the correct muscles. Avoid collapsing the knee, if it is not stacked upon the ankle or rolling inwards, you are at risk for injury. These incorrect positions put a lot of pressure on the knee which could cause pain. (anything to avoid?)

TRX Single Leg Burpees 

One of my absolute favs! It focuses on a combination of cardio, chest, tricep, upper back, legs, butt, and core altogether! It is tough, but it speeds up your workout so that you can do less while getting faster results. 

• With the Suspension Trainer at mid-calf, place one foot in both foot cradles.
• Drive your suspended leg back, lower your hips until the back of your knee is two inches from the ground. 
• Place your hands on the ground and hop your grounded leg straight back to a plank position. 
• Perform a pushup, then hop your grounded leg forward and explode up to a jump.

Suggested Reps: 10 reps each side 

Tips: Make sure to do it fast so that you get the cardio aspect of this exercise. If you want a regression, then do not jump or include the pushup. Avoid arching your back as that is dangerous and will apply a lot of pressure, causing back pain and possible injury. (anything to avoid?)

TRX Spider-Man Pushup 

Whoa! This one is a burner, it is highly challenging and works like magic. The muscles that are targeted include chest, arms, shoulders, upper back, core, obliques (side of the waist), and Lats. Isn’t this awesome? 

• Hand plank position with knees on the deck, right foot in foot cradles.  
• Left leg extended toes on deck.
• Drive left knee to left elbow while simultaneously lowering chest to hands.
• Extend arms pushing chest away from the deck, returning the left foot to the deck. 
• Repeat on the other side.

Suggested Reps: 5-10 reps on each side 

Tips: Always contract your abdominals to hold yourself up. Avoid dropping your knees so that you don’t scrape them on the floor. (anything to avoid?)

I hope you enjoy the exercises that I picked for you. Give it a go and let me know (send me a comment) if it’s easy or hard for you? Remember this is an advanced level so it will be hard. If it’s too easy, do you have something harder that you can share? 

Last Challenge!

One last challenge here is a combo of all the exercises. See if you can complete the below reps for each and time yourself!  

• Atomic Push-Ups  x 15 reps 
• TRX Tricep Extensions  x 15 reps 
• TRX Single Leg Squats to Row  x 15 reps on each side 
• TRX Single Leg Burpees  x 15 reps on each side 
• TRX Spider-Man Push up  x 15 reps on each side 

How long did it take you to finish one round? Nice one! Like you add these for them

Topics need: useful tips

Best TRX Exercises – Useful Tips

Always double-check that the TRX is put into the correct length for each exercise. If the length is not correct, the effects of the exercise will change.

Remember that technique is important and going slowly in each exercise can sometimes be more challenging than a faster speed where form can be sacrificed.

Repetition will build muscle memory for the future which is what the body needs.

Do put on supports to protect yourself and don’t push yourself too hard.

Stretches yourself before and after work out. Flexibility is one of the most important keys to a fit, healthy, and pain-free body!

Get yourself a massage gun and and massage ball because it is very likely you would be suffering from sore muscles after the training.

Final Words

I hope you find these exercise useful and enjoy them. Do message me if there is any questions or if you want to book a lesson.

Please show some love and follow us on social media to stay connected with more of our exciting projects!

IG: @iamluuuuchia

What To Do When You Hurt Your Knee – 4 Easy Steps (Updated 2020)

Dealing with pain in the body is never fun. As a Trigger Point Therapist based in Hong Kong running a sports recovery lab, it is surprising how far we push our bodies until it decides to shut down by inhibiting us from movement and breaking our routine. Usually, when our knee is in pain it is a telltale sign to stop what we are doing and get help.  

Ignoring any amount of pain is the worst thing that you can do to your body, as it can progress to more serious problems. In my opinion, getting surgery should be the last option, because it will destroy the tissue, nerves, and muscles when you are trying to fix your knee.  

Therefore, I would highly suggest managing the pain with a solution that gives you more time to heal and get yourself back on track. You can then learn how to prevent future disruptions so you can get on with life. 

I have written some useful tips regarding treating different pain problems, here is a list of them:

1. Best elbow pain treatments and products
2. Best stretches to relieve neck pain
3. Best neck pain relief products
4. Best stretches to relieve tight hip and pain
5. Best quick shoulder pain relief product

Quick Summary 

Here are four easy steps to follow, with solutions, to care for your injured knee:

1. Step One – Do you have swelling or stiffness? If so, use an Ice Cold Pack to control the area.
2. Step Two – Apply pain-relieving gel-cream such as Mineral Ice Therapeutic Cooling Gel for immediate comfort.
3. Step Three – Needing aid such as a pair of crutches like Carex Folding Crutches is not a bad thing, it’s important to be able to continue your daily activities as normally as possible.  
4. Step Four – Use a knee brace such as EXOUS Knee Brace Support Protector to protect your knee for a speedy recovery and better aftercare.

What Causes The Pain? 

It is an easy answer if you have just hurt your knee and know why you are experiencing that pain, i.e. a recent injury or accident. But what about long term knee pain that doesn’t go away? 

There could be many factors that cause pain to the knee, it could be a past injury, trauma, accident, or underlying illness that affects the joints, or obesity, to name a few. Even old age could be a simple cause for the knee to hurt. 

Who Should Follow This?

You would benefit most if you or your friend who is suffering from knee pain are one of the below cases:

• If you are freshly injured 
• Before going to a doctor 
• Recurring situations 

What To Do When You Hurt Your Knee – 4 Easy Steps

Step 1 – First Off, Is It Swollen? Or Is It So Stiff That It Will Not Move? 

It could be swollen from overuse in exercise or trauma. The muscles could have stiffened so that you cannot move because you are on the path to healing or you could have over-exhausted them and the muscles seized up as a result. I suggest the following: 

Ice

Ice will numb the area and reduce swelling. Therefore, placing a Reusable Ice Cold Pack on the injured as soon as possible after hurting your knee is a good idea. 10 min on and 10 min off will do the trick. Apply 3-4 times a day in the beginning until the pain and swelling subside.  

This will force you to stay off your feet and keep it elevated so that the blood does not rush to the injured area, causing more pain and swelling. This ice-cold pack is my favorite because you can carry it with you on trips and it keeps the ice inside for hours.  

You can also use this for hot therapy by putting hot water in it. Simple to use, while staying on your body as it molds to your shape. 

You may consider using a Vive Knee Ice Pack Wrap instead when you need something to fully wrap around and numb your leg. It has gel packs that you can put in the freezer for easy access, just pop it in the pockets and wrap your leg up to enjoy the reducing pain moment.  

This knee wrap is awesome! It is also great to use for hot therapy when your knee stiffens up during recovery. It will loosen your muscles so you can work them out and stretch them slowly with less pain.  

Step 2 – Apply Cooling Gel-Cream

The analgesic gel is a cooling cream that is formulated for muscle pain while reducing swelling. You can rub it on after icing your knee. I love using this Mineral Ice Therapeutic Pain Relieving Gel because it gives a long-lasting, comfortable cold feeling.

Tips: Elevate your leg above your head by placing on top of pillows and blankets that are stacked up. Stay off your feet as much as possible. You need at least 7-14 days, depending on how disciplined you are in following your care. If it is necessary to be able to walk around, then I would suggest crutches. Using crutches will allow you to alleviate pressure off the injured knee while preventing it from getting worse. 

Step 3 – Aid: Crutches If Needed

Resting is one of the most important components to heal your knee after injury, It would be great if you can rest on the bed with your knee placing on top of a pillow, however, if you need to walk, I would suggest using a pair of Crutches to prevent giving too much pressure applying on your knees.

The Carex Lightweight Folding Aluminium Crutches is something I kept at my home to prepare a situation like this, it is lightweight, easy to store, and adjustable.

You can also add these Vive Crutch Pads, for comfort under the arm, so you refrain from getting bruised or experiencing pain when using these crutches. 

Step 4 – Protect You Knees With Braces 

When you need to move about or if you are still in the process of healing and doing rehabilitation exercises, braces can be used. As an experienced personal trainer based in Hong Kong, I am impressed with how could a great quality knee brace help my clients throughout the years.

I would suggest wearing a knee brace such as in the first couple of months giving you more support when you are rebuilding strength in your injured knee. Here is a list of some knee braces that I think would be most suitable. 

EXOUS Knee Brace Support Protector

I would use this one for when I have completed my rehab exercises and more or less running around, 80% healed. I would do light jogs or exercise routines with no pain. I use this during workouts or when I know I will be exercising to secure that my knee is in the right place while protecting it from other trauma. Here are the benefits of this brace:

• Unique four-way support that hugs your knee from every angle, giving lateral and medial support and a sense of real stability for weak knees. 
• Two dedicated patella straps give patella tendon pain relief and help to stabilize the knee cap
• Special design keeping the knee brace in place confidently, with less irritation and adjustments
• Improved mobility with real functional support throughout the day
• Added comfort for running and sport 
• Less slipping as a result of the 4 point strap system, keeping it in place 
• All-day comfort and pain relief

Brace for Summer (Lighter and Less Support)

This is suggested for when it is hot outside and you are doing an outdoor sport. I would not want tan lines or endure the restrictions of being suffocated in a big brace. This brace provides effective support without movement constraint and I would use it when I’m around 80% recovered and always in the summertime. Here are the benefits of this brace:

• Advanced targeted compression scientifically made to be a runner’s knee strap and brace
• Also a patellar tendon support strap 
• Gives immediate relief from knee pain, providing a snug fit with support 
• Helps to reduce patella stress and lessens the risk of injuries
• Exceptional compression silicon tubes improving the kneecap’s overall stability while strengthening the patella’s mechanism
• Breathable and Durable which further prevents the gear against odor, while resistant to deformation and oxidation 
• Lightweight providing compression without risking mobility
• Designed to suit individuals of all shapes and sizes with its two variety of sizes (Small/Medium and Large), with adjustable straps 

Brace (Less Support, More Flexibility, Recovering)

I would only use this when I know I’m fully recovered. However, if unsure that I would re-injure myself, I would wear this when doing activities to be safe. Here are the benefits of this brace:

• Shock-absorbing 
• Adjustable and one size fits all 
• Comfortable and stays in place with high-quality raw materials and soft and breathable fabric -suitable for a variety of sports, especially for intense sports that require frequent jumping and landing, which can improve sports performance.

TechWare Pro Knee Gel Compression Sleeve

This one is for when the knee is about 20-50% healed and you need the extra support, especially after surgery, while in recovery. Here are the benefits of this brace:

• Additional features with gel pads to add extra support and compression for pain relief and recovery
• Five sizes for the best fit  
• Breathable knitted soft fabric 
• Comfortable for everyday use, preventing injuries and reducing inflammation 

Useful Tips and Information

There are many reasons causing knee injuries, one of them is: your thigh muscles are too weak (especially for elderly) so it is a good idea to stretch and train up your legs and hip a bit for preventing knee injury. 

I do highly recommend getting some small home work out equipment so you can train yourself up a bit on a daily basis, TRX is, for sure a great choice.

Avoid working out too much, if you are feeling sore or very tired, it’s a good idea for you to take a break instead of working out. Sometimes, when your thigh muscles are too tired, all the pressure will be transferred to the knee and results in injury and pain.

Final Thoughts 

Follow these simple steps to help prevent further injuries for the safest and quickest method until you see a doctor. If your pain is subtle, you should be able to get back on track without seeing a doctor using the above remedies. 

However, please remember if you are experiencing excruciating pain at any point, you should see a doctor immediately. If your recovery is taking a longer time than expected, you may want to see a doctor check that everything is ok. With the above tips, you will now know how to address your pain and take care of yourself with the best solution. 

Best Wrist Support 2020

Every day we sit at the desk for more than 8 + hours, our hands constantly hovered over the keyboard, phone, and mouse. This repetitive exercise for both the fingers and hands do not strengthen the wrists. It weakens them, causing a multitude of pain and discomfort that picking up a pen or water bottle from the wrong angle can cause excruciating pain.  

As a Hong Kong Based Professional Personal Trainer, when I first started teaching as a group x instructor in the fitness industry, I always wore wrist support while teaching. This was because my wrist hurt every time I exercised, due to a lack of strength.

After six months of constant support, the brace helped to build strength and was strong enough to be on its own. 

Best Wrist Support – Quick Summary

• Best Wrist Brace for Daily Use: Mueller Wrist Support with Loop
• Best Thumb Brace for Maximum Protection: Mueller Thumb Stabilizer
• Best Wrist Tape for Maximum Mobility: Mueller Athletic Tape
• Best Wrist Wraps for Compression: Neotech Care Wrist Band

Who Should Use a Wrist Support?

Always remember that pain is your body telling you that something is wrong. We strive to live pain-free and sometimes assistance is necessary. You may find wrist support helpful if you fall into one of the below categories:

• Experiencing consistent discomfort within your hands
• Not suffering any pain at the moment but you need to work a lot with your hands and fingers and you want to avoid getting any wrist pain
• Have weak hands and wrist (for example, you’ve injured your hand or wrist before)

Benefits of Using a Wrist Support/ Wrist Guard

As a trigger point therapist running a sports recovery lab in Hong Kong, I gotta say wearing a good wrist offering a lot of benefits, such as:

• Reduce the pressure applying on the joints and prevent injuries from happening
• Provide extra stabilization to immobilize your joints
• Sometimes it may provide compression to your wrist bone, ligaments, and muscles, to help to reduce the swelling
• Sometimes it may provide warmth to your wrist and relax your joint and muscles
• Helps to speed up the healing

Best Wrist Support: What To Consider?

Products that offer support for the body should be carefully chosen. The following aspects should be taken into consideration before choosing the right option for what you need.

Support

This is the most important quality because support is what you need when building strength back to an injured area. It is very important to choose wrist support that fits your needs. 

Put on the wrist support and see if it can help stabilize your wrist and reduce the stress applying on your hands and wrist.

Stabilizing your wrist allows you to complete daily tasks without interfering with the healing process; the reduction of stress to the joints could reduce swelling, further injuries, and pain from happening. 

These 2 functions are vital to the road to recovery. Sometimes people think that braces, wraps, or tape are silly looking or viewed as an unnecessary crutch. It provides support so that you have the fastest recovery possible while reducing your risk to further injury.

Comfort

As these wrist supports are required to be worn at length to heal and become stronger, comfort is a plus. If it’s not comfortable, then you probably won’t habitually wear it every day. It will become part of your day to day routine, accessorizing your outfit and comfort is important to help you remember to wear it.

I have clients having allergy problems after wearing a wrist guard for around 2 days because the material is non-breathable at all and she was wearing it on a very hot summer. So try to choose wrist support made with breathable, washable, and smooth material.

Mobility

If you don’t want your support option to change your day to day routine or affect your exercise regiment, mobility is key. If you feel restricted, this could be problematic and have a negative effect, long term. The fit is important to maintain your accustomed and regular activities without feeling discomfort. 

Best Wrist Support – Our Picks

Wrist Brace – Mueller Wrist Support with Loop

Tried and true, this Muller Wrist Support is the same one that I used to support my wrist. It was dependable and reliable, giving me what I needed to continue my day to day routine without having to sacrifice my normal activities. 

What We Like:

• Non-restricting design for a full range of movement
• Helps to relieve pain while keeping the wrist flexible
• Elastic loop for easy use
• Small enough to avoid the appearance of a serious injury

What We Don’t Like:

• Some clients may find the support offered is not enough

Mueller Reversible Thumb Stabilizer

The Mueller Reversible Thumb Stabilizer is one size fits most stabilizer, I love this one because it provides maximum support to your hand and wrist. It is great wrist support of you are suffering from Hand and Wrist injuries such as Carpal Tunnel Syndrome and Chronic Irritation.

What We Like:

• Breathable fabrics allowing for longer wear
• A reversible option that can be worn on the left or right hand 
• Three adjustable straps for a perfect fit
• Great thumb support 

What We Don’t Like: 

• It is not attractive to wear 

Wrist Tape – Mueller Athletic Tape

A roll of Wrist tap is sort of like a necessity in my gym room, sometimes I have first-time personal training customers coming over to visit me I always ask them to put on these wrist tapes for protection if they told me that they have weak hands and arms. 

The wrist tape is great for offering extra support to your hand and wrist while providing maximum mobility.

What We Like:

• High-quality tape for all sports medicine applications
• Hospital-grade and made with 100% cotton backcloth
• Versatile and comfortable
• Provides great support allowing you to maintain active

What We Don’t Like:

• Time-consuming 
• If not applied properly, it can fall off 
• It’s a disposable product, not so environmentally friendly

Neotech Care Wrist Band

What We Like:

• Highly breathable, ultra-light and comfortable to wear, reducing the risk of repetitive injury 
• Through comfortable pressure and body heat retention, it improves blood circulation and reduces swelling 
• A reversible option that can be worn on the left or right hand 
• 70% nylon 20% polyester 10% spandex and is reusable 

What We Don’t Like: 

• you may order the wrong size like I did… the description written about the size was a bit off

Useful Tips and Resources

• Make sure to always remember to wear the support you need so that you build good habits while you’re healing. The support mustn’t take away from the quality of life you are used to in your schedule.  
• Other than wearing wrist support, trying to stop overusing your hand and wrist is also a good idea. Taking a short break, standing up and shaking your hand a bit every 60 mins after you’ve been seated in front of the computer is a good idea. 
• Sketching your hands and arm also serves great help in relaxing your wrists too, just like what I’ve mentioned in my other articles talking about knee pain and shoulder pain relief, mild exercises and sketching does help a lot.

Conclusion

There is a multitude of benefits that support can provide. It is important to understand exactly what your body needs to put you on the road to recovery. If you forget to wear or incorporate the proper support then it will take even longer to heal, putting you at risk for further injury. 

One thing very important is balance – we don’t want one section outweighing the other too much – if it’s important then try to break it into small subsections.

I hope you find this article useful for choosing the best wrist support and enjoy a wrist pain-free life.