Rachel Richards

licensed massage therapist

east village, nyc

News: April 2016

Knee Care: the Why and How

Approximately nine million Americans suffer from osteoarthritis of the knee. The knee is the most complex joint in the body. It must be flexible enough to allow such activities as walking, running, and jumping, while also being strong and stable enough to support our weight. With the demands placed on the knee, it isn't surprising that it is highly susceptible to degeneration over time.

The quadriceps are a group of four muscles on the front of the thigh that work to straighten, stabilize, and protect the knee. Quadriceps dysfunction can affect walking, running, and balance. Knee arthritis and quadriceps weakness often go together. Those with quadriceps weakness usually have knee pain and an altered gait.

Conventional treatments for knee osteoarthritis include a combination of physical therapy, exercise, medications, supportive devices, weight control, and surgery. These methods are often unsatisfactory in relieving symptoms. More and more, people are turning to massage therapy to decrease pain and stiffness, and increase function. Massage is a terrific alternative to conventional treatment. Recent studies have shown massage to be an effective treatment for knee osteoarthritis. It is safer and less invasive than medications and surgeries, and it doesn't have negative side effects. Combine massage therapy with exercise, a healthy diet, and weight management, and you are well on your way to healthier, happier knees.

For an added treatment boost, try self-massage! A 2013 randomized controlled trial specific to knee osteoarthritis found that 20 minutes of self-massage performed twice a week for 13 sessions significantly improved knee pain, stiffness, and function. It's important to remember that self-massage is not a substitute for massage therapy, but it can be highly beneficial in between your regularly scheduled massage treatments.

But how does one perform self-massage? Watch my video below and follow along as I guide you through a great self-massage treatment for your knees. You don't need to have osteoarthritis to benefit from this self-massage - it is likely to help with any knee pain condition. If your knees are healthy, this self-massage is a great way to keep them that way. So have a seat and give your knees a treat!

Source: Massage Therapy Journal, fall 2015

Self-massage your knee pain goodbye!

Wouldn't it be great if you could help your knee pain simply with some self-massage? Now you can! Follow along as I teach you some of my favorite massage techniques for knee pain.

What's new with me ...

I'm excited to attend an Advanced Deep Tissue Muscular Therapy Technique Workshop next week. I'll let you know all about it in my next newsletter.

I've completed the body of my memoir, "Hungry for Life," and am now working on an anorexia nervosa research section that I will include at the end of the book. Then it will be off to an editor!

We had a blast celebrating Sienna's third birthday with family both in Long Island and New Jersey. Check out birthday photos and more!

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American Massage Therapy Association

Swedish InstituteCertified Myoskeletal TherapistNational Certification Board for Therapeutic Massage & Bodywork

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