Restrictions on movement and pain in the knee – joint wear and tear is often the cause. This is not reversible. Japanese knee expert Shintaro Sakai explains how to get rid of agonizing arthrosis pain and prevent further wear and tear.
Osteoarthritis in the knee is a widespread disease that affects around one in five adults in Germany. This degenerative process, which leads to cartilage degradation in the knee joint, can occur at an early age, but increases with age: from the age of 60, around half of women and a third of men in Germany suffer from knee osteoarthritis, also known as gonarthrosis.
There are many reasons for this: High stress in everyday life and sports can lead to this, but also misalignments such as splayed feet, knock knees and bow legs. Obesity and lack of exercise are also risk factors. In addition to a feeling of stiffness and restricted mobility, those affected also complain of pain.
The bad thing about it: the wear and tear can no longer be reversed. Those affected can only alleviate symptoms and prevent further wear and tear through physiotherapy, medication and painkillers.
The Japanese star osteopath Shintaro Sakai, who runs his own institute in Tokyo, shows another holistic way. In his book “Treat osteoarthritis in the knee yourself”, which was published for the first time in Germany, he explains how those affected can free themselves from pain without medication and stop the further progression of osteoarthritis. Because “knee pain is not an unchangeable destiny” and can be completely eliminated through targeted exercises, says Sakai. On the other hand, doing nothing about it is the wrong strategy – all experts agree on that.
How far osteoarthritis of the knee has already progressed becomes noticeable in different ways. According to Sakai, there are three distinct stages:
1. Initial stage:
2. Middle stage:
3. Advanced stage:
In all these stages, Sakai recommends the following exercises for those affected (excerpts from the book):
This exercise is suitable for all types of knee pain
This exercise improves knee joints that are slowly becoming stiff and difficult to bend. Pain that occurs when walking or sitting often disappears with this exercise alone.
Materials Needed: Prepare a stool or chair to rest your leg on. If you are standing, the seat should be level with your knees.
Squeeze the painful knee from above. Lift one leg and place it on the stool/chair. Straighten your knee as you do this. Then place the palm of the same side on the knee and press firmly on the knee with the arm perpendicularly. Hold this position for 30 seconds. Do the same with the other leg.
Do the exercise 2 to 3 times a day. If you find it difficult to raise your leg to knee height, you can use a lower stool. Because it’s important to press hard, do the exercise while standing if possible. The effect is greater if you relax the muscles in your leg and imagine your leg forming a straight line from the thigh to the ankle.
Note: The knee is fully extended! Painful knees should be treated with special care. The more the back of the knee is stretched and the straighter the leg, the more effective the exercise.
This exercise combines the pleasant with the useful.
Knee joints that have been warmed up by a bath are more supple than usual. This is an ideal opportunity to restore the elasticity of knee joints that have become stiff and to increase their range of motion.
Utensils Required: None
1. Straighten your knees in the hot bath water. Immerse yourself up to your neck in the 39 degree warm bath water. After warming up for 10 minutes, straighten both legs. Then place your palms on your knees and press on them with your arms. Hold the position with your knees straight for 30 seconds. If you can’t stretch your legs in your bathtub, try the heel sit variation.
2. Bend your knees. Next, wrap both hands around your knees and pull your thighs toward your chest. Bend your knees as far as you can, ideally with your heels on your buttocks. Hold the position for 30 seconds.
3. While standing, straighten your knees one at a time. In the bath, stand up and straighten each knee separately. To do this, place the palm of the same side on the knee and press down firmly with your arm, using the weight of your upper body. Hold the position with the knee extended to the maximum for 30 seconds. Do the exercise on the other side as well. Practice steps 1-3 whenever you take a bath, preferably daily if you have stiff knees. But be careful not to slip or fall.
The heel seat variant: If you can no longer sit in the heel seat, you can use the warming effect and the buoyancy of the hot water. This greatly increases the mobility of the knee. But don’t overdo it. After sitting in the heel seat for 30 seconds, make yourself comfortable and relax your knees.
This exercise expands the space in the knee joint.
If your knee pain is from inflammation of the tendons and ligaments above or below the knee, or if it is a mild form of knee osteoarthritis, the pain will often be relieved with this exercise alone.
Supplies needed: A hard tennis ball
1. Place the tennis ball behind your knees. Sit on a hard surface such as a mat or wooden floor. Place the tennis ball in the middle of the hollow of your knee.
2. Bend your knee. Bend your knees and wrap your clasped hands around your shins. Pull the shin towards you, being careful not to slip the tennis ball.
3. Lie on your back for 30 seconds. Lie on your back and hold the position with your knees firmly bent for 30 seconds. Do the same exercise with the other knee. Do the tennis ball stretch 1 to 3 times a day.
The effect increases if you imagine the space in the knee expanding.
Back exercises for the knee? Yes indeed!
The sacroiliac joint, which is closely connected to the knee joints, should also be treated in the case of knee disorders. This joint can be precisely corrected with the following exercise, which also improves posture and the body’s center of gravity. Another effect of this exercise is to relieve pain in the lumbar region.
Materials needed: Two hard tennis balls, masking tape
1. Connect the tennis balls together. Place the tennis balls close together and connect them with tape or something similar to keep them from shifting.
2. Place the clenched fist on your tailbone. Place your clenched fist on the elevated part where the bottom divides into two cheeks (= the tailbone).
3. Place the tennis balls above the fist. Place the connected tennis balls in the area above the fist (= the sacroiliac joint) so that they are exactly to the right and left of center.
4. Take your hand away. The tennis balls stay in place while you pull your fist away. This puts the balls in the right position.
5. Lie on the floor for 1-3 minutes. Lie on a hard surface such as a thin mat or wooden floor. Make sure the tennis balls stay in place and remain in this position for 1-3 minutes. This exercise should be done 1 to 3 times a day.
