1. In Office Services

We cannot send you home with our in office services, nor can we text you a link to download them, so those we will need to see you for! Check your sheet for a breakdown of how your chiropractic care or Stemwave services are going to benefit your knees. Here on this site we are focused on the nitty gritty of steps two and three!

2. Nutrition

Below you will find all the details surrounding all three nutritional components, and how they will work together to help support the knees as we start the healing process on them! Click HERE to jump to it!

3. Stregthening Muscles

Below you will find Dr. John breaking down beginning and intermediate level work for you to do to get your leg muscles engaged and strengthening to support your knee health journey! Click HERE to jump to it!

Here at Paramount Health Chiropractic, we prioritize your spinal health and overall well-being. We understand the importance of maintaining healthy tissues in your spine and body.

One of the ways we work to support the body is to have you do some specific work outside of the office to help you heal and improve faster! Here we are focused on your knees and their health. We want to improve the overall health of the muscles that hold and support the knee and their movement, along with giving the body a foundation of nutrients that it needs in order to build that tissue. Much like making sure you have all the ingredients you need before baking a cake, if we are asking the body to restore tissue we want to make sure it has the building blocks to build from!

Recent studies have shown promising results regarding the benefits of these supplements for disc and joint health. One notable study published in the Journal of Medicinal Food, found that hyaluronic acid supplementation can help improve the hydration and elasticity of intervertebral discs, potentially reducing the risk of disc degeneration and related back pain (Source: “Hyaluronic Acid Injections in the Treatment of Degenerative Lumbar Disc Disease”, Journal of Medicinal Food, 2016). These discs are made up of very similar tissue to that of your knees.

Glucosamine and chondroitin, commonly used for joint health, have also demonstrated positive effects on disc health. Research suggests that these supplements can support the structural integrity of cartilage, including the discs in the spine. This can keep your spine flexible and reduce discomfort, helping you stay active and comfortable (Source: “Effectiveness and Safety of Glucosamine, Chondroitin, the Two in Combination, or Celecoxib in the Treatment of Osteoarthritis of the Knee”, Arthritis & Rheumatology, 2008).
At Paramount Health, our comprehensive treatment plans are tailored to each individual’s needs. Alongside chiropractic care, we integrate these supplements to enhance your spinal and joint health, and overall quality of life. Whether you seek relief from pain or wish to prevent future issues, our experienced team is dedicated to supporting you on your journey to a healthier body.

Below you will find informative videos of Dr. John demonstrating knee strengthening exercises using the resistance bands provided at our office. Start with beginner activities using the light bands and gradually progress to advanced techniques, listen to your body and don’t push it, as you remain consistent with these movements and the nutrition side of things you will find that muscles will engage more and become stronger. While chiropractic care forms the foundation of our approach, consistency with these exercises and supplements is key to achieving lasting results for your knees.

If your knees are not currently being seen at Paramount Health contact us today to schedule your consultation and discover how our approach can help your knees feel and function better. Let’s work together towards a pain-free, active lifestyle!

Let’s Break Down the Nutrients: 

Hyaluronic acid (HA) plays a crucial role in joint health primarily due to its unique properties and functions within the body:

  • Joint Lubrication: Hyaluronic acid is a key component of synovial fluid, which lubricates joints and reduces friction between bones during movement. This lubrication helps joints move smoothly and comfortably.
  • Cartilage Support: HA is found in high concentrations in the extracellular matrix of cartilage tissue. It helps maintain cartilage structure by retaining water molecules, which gives cartilage its elasticity and ability to absorb shock.
  • Anti-inflammatory Properties: HA has anti-inflammatory effects that can help reduce joint pain and stiffness associated with conditions like osteoarthritis. By modulating inflammation within the joint, HA contributes to improved joint function and comfort.
  • Joint Repair and Protection: HA may also promote joint repair by stimulating the production of collagen and proteoglycans, which are essential for maintaining healthy cartilage and supporting overall joint integrity.

In summary, hyaluronic acid is integral to joint health by providing lubrication, supporting cartilage structure, reducing inflammation, and potentially aiding in joint repair. Supplementing with HA can be beneficial for individuals with joint issues, by enhancing joint function and reducing symptoms.

Glucosamine:

Cartilage Building Block: Glucosamine is a natural compound found in cartilage. It serves as a building block for cartilage tissue, helping to maintain its structure and integrity.
Joint Lubrication: Glucosamine stimulates the production of glycosaminoglycans (GAGs), which are essential components of joint fluid and cartilage. This contributes to joint lubrication and shock absorption.
Anti-inflammatory: Glucosamine has been shown to have mild anti-inflammatory effects, which can help reduce joint inflammation and associated pain.

Chondroitin:

  • Cartilage Support: Chondroitin is a major component of cartilage tissue. It helps to maintain cartilage elasticity and strength by attracting and retaining water molecules within the cartilage matrix.
  • Inhibition of Enzymes: Chondroitin may inhibit enzymes that break down cartilage in osteoarthritis, thereby protecting cartilage from degradation.
  • Anti-inflammatory: Similar to glucosamine, chondroitin also exhibits anti-inflammatory properties, which can help alleviate joint pain and stiffness.

Together, glucosamine and chondroitin work synergistically to support joint health by promoting cartilage integrity, enhancing joint lubrication, and reducing inflammation.

Methylsulfonylmethane, commonly known as MSM, offers several benefits for knee health:

  • Anti-inflammatory Properties: MSM is known for its anti-inflammatory effects, which can help reduce swelling and pain in the knees. By inhibiting certain pro-inflammatory molecules, MSM contributes to alleviating joint discomfort
  • Joint Tissue Support: MSM supports the formation of connective tissues, including collagen and cartilage. This promotes the structural integrity of joint tissues, such as the articular cartilage in the knee, thereby enhancing joint function and flexibility.
  • Pain Relief: Studies suggest that MSM supplementation may help decrease pain and stiffness in individuals with knee osteoarthritis. It works by modulating pain perception and improving joint mobility, allowing for better physical activity and quality of life.
  • Antioxidant Properties: MSM acts as an antioxidant, scavenging free radicals that can damage joint tissues and contribute to inflammation. By reducing oxidative stress, MSM helps protect the knees from degenerative changes.
  • Supports Collagen Production: MSM is involved in the synthesis of collagen, a protein essential for maintaining the structure and strength of joints. This support helps to preserve cartilage health and resilience over time.

Overall, MSM is recognized for its potential in promoting knee health by reducing inflammation, supporting joint tissue integrity, providing pain relief, and enhancing overall joint function.

Level One Exercises

Clamshells with Band:

  • Setup: Lie on your side with knees bent and feet together. Place a resistance band just above your knees.
  • Exercise: Keeping your feet together, open your top knee as far as you can without rotating your pelvis. Hold for a moment at the top, then return to the starting position. Aim for 10-12 reps on each side.
  • Purpose: Clamshells activate the gluteus medius and help improve hip and knee alignment, reducing stress on the knees during movement.

Mini Band Side Steps:

  • Setup: Place a mini resistance band around your thighs, just above the knees. Stand with feet hip-width apart, knees slightly bent.
  • Exercise: Keeping tension in the band, step sideways with one foot, then follow with the other. Maintain a slight bend in the knees throughout the movement. Step back to the starting position and repeat for 10-12 reps on each side.
  • Purpose: This exercise targets the gluteus medius and strengthens the muscles that support knee alignment and stability.

Supine Knee Extension with Rolled Towel

  • Setup: Lie on your back (supine position) on a firm surface such as a table or bed.
  • Exercise: Place a rolled towel or small pillow under one knee, ensuring the knee is slightly bent. Begin by pressing the back of your knee firmly down into the table or bed, engaging your quadriceps muscles (front thigh muscles). Hold this contraction for 10-12 seconds while focusing on pushing down into the surface rather than lifting your leg. Relax between reps. Aim for 10-12 reps on each side.
  • Purpose: This exercise aims to strengthen the quadriceps muscles, which are crucial for knee stability and function. By maintaining the knee bent and pushing down, you effectively engage the quads without lifting the leg, promoting muscle strength and endurance.

Level Two Exercises

Lateral band side walks:

  • Setup: Place a resistance band around your ankles. Stand with feet hip-width apart and knees slightly bent.
  • Exercise: Take small steps sideways, maintaining tension in the band throughout the movement. Keep your knees in line with your toes and your core engaged. Perform 12-15 steps to each side.
  • Purpose: Lateral band walks target the gluteus medius and strengthen the muscles responsible for stabilizing the knees during side-to-side movements.

Single Leg Bridge with Band:

  • Setup: Lie on your back with knees bent and feet hip-width apart. Place a resistance band just above your knees.
  • Exercise: Lift one foot off the ground, keeping the knee bent at a 90-degree angle. Press through the heel of the grounded foot to lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down with control. Aim for 10-12 reps on each leg.
  • Purpose: Single leg bridge with band strengthens the glutes, hamstrings, and core muscles, promoting better hip and knee stability.

Knee Extensions:

  • Setup: Sit on a chair with your feet flat on the ground. Secure one end of the resistance band to a stable object in front of you and loop the other end around your knee, just above the knee cap.
  • Exercise: Straighten your knee against the resistance of the band, lifting your foot off the ground slightly. Hold for 2-3 seconds, then slowly release back to the starting position. Perform 10-12 reps on each leg.
  • Purpose: Terminal knee extensions target the quadriceps muscles, improving knee stability and function.