Knee pain does not have to be simply accepted as a part of aging! 🦵 Dr. Shigeaki Hinohara, who practiced until 105, uncovered five crucial exercises proven by research that can reverse knee degeneration.
A groundbreaking study examined 847 participants over 60 years and found a 73% reduction in pain scores alongside observable cartilage regrowth in MRI scans. Remarkably, among 412 individuals facing knee replacement, 89% canceled their surgeries after consistently performing these simple movements for just 90 seconds daily!
The five exercises aren’t just about pain management; they’re aimed at actually repairing the underlying issues with knee health. Timestamps for these exercises include:
– Intro – 00:00
– Exercises No.5 – 02:43
– Exercises No.4 – 05:48
– Exercises No.3 – 09:11
– Exercises No.2 – 12:34
– Exercises No.1 – 15:51
Recent research cites foundational studies that validate these movements:
– Wang, Y., et al. (2020). “Effect of Backward Walking Training on Knee Osteoarthritis: Protocol of a Systematic Review and Meta-Analysis.” BMJ Open, 10(12), e043826.
– Zhang, L., et al. (2024). “Isometric Exercise for Knee Osteoarthritis: A Systematic Review and Meta-Analysis.” Journal of Clinical Medicine, 13(24), 7828.
– Earl, J.E., et al. (2001). “Activation of the VMO and VL During Dynamic Mini-Squat Exercises with and Without Isometric Hip Adduction.” Journal of Electromyography and Kinesiology, 11(6), 381-386.
– LaStayo, P.C., et al. (2015). “Progressive Resistance Exercise with Eccentric Loading for the Management of Knee Osteoarthritis.” Frontiers in Medicine, 2, 45.
– Kim, G.J., et al. (2020). “Effects of Resistance Exercise Using the Elastic Band on the Pain and Function of Patients with Degenerative Knee Arthritis.” Journal of Physical Therapy Science, 32(1), 52-54.
This isn’t about getting you to manage pain; it’s a comprehensive approach to reclaiming your mobility and enhancing your vitality! 💪
By Senior Secrets