What Are the Best Exercises for Knee Pain Relief?

What Are the Best Exercises for Knee Pain Relief?

Many of you may think that people only see chiropractors for back and neck pain, but plenty of patients also seek treatment for their knee pain. Knee pain is something we all experience at some point in our lives, especially as we get older. Many athletes and fitness enthusiasts often experience knee pain due to injury, but everyday activities and movements can just as easily trigger pain and fatigue to anyone’s knees. Before you go and decide to see a professional for your nagging knee pain, there might be some home pain relief exercises you can do when the knees start to hurt. In this article, we want to share with you some of the best exercises to relieve knee pain and strengthen them at the same time. We’ll also help you assess your level of knee discomfort so you will know when to seek proper medical attention.

The Best Exercises to Relieve Knee Pain at Home

When working the knee, we also want to target what’s above and below it – namely the ankle, calves, quads, glutes, or hips area. Frequently, there is a weakness in those regions that causes knee discomforts, and these exercises are meant to strengthen them.

Knee Exercise #1: Hamstring Stretch

This stretch targets your hamstrings, i.e., the muscles in the back of your thighs. To do this knee exercise, lay on the floor (preferably on an exercise mat). Straighten both legs, then lift one leg off the floor. Next, wrap your hands behind your thigh and gently pull your knee towards your chest until you feel a slight stretch (Note: Do not overstretch to the point where it becomes painful). Hold for 30 seconds and repeat with the other leg. Repeat the process 2-3 times. Knee Exercise # 2: Half Squat

Knee Exercise #2: Half Squat

Half squats are a fantastic way to strengthen your quads, glutes, and hamstrings without putting pressure on your knees. To perform this knee exercise:

  1. Start by standing with your feet shoulder-width apart.
  2. Place your hands out in front of you for balance, and while looking straight ahead, slowly squat down about 10 inches (this is roughly the halfway point to a full squat).
  3. Hold the position for 3 seconds, then stand up by pushing through your heels.

We recommend doing 2 to 3 sets of 10 repetitions. Knee Exercise # 3: Calf Raise

Knee Exercise #3: Calf Raise

Calf raises build up strength in the back of your lower legs or calves. For this exercise, position yourself next to a wall, a sturdy table, or a chair for support. Stand with your feet shoulder-width apart and start to lift both your heels off the ground. All your weight should then be on the balls of your feet. Next, slowly lower your heels back to the starting position and repeat the action 10 times. Do 2 to 3 sets of this exercise for best results.  Note: Do not rush your movement. Control is essential to strengthening your calf muscles. Knee Exercise # 4:Step-ups

Knee Exercise #4: Step-ups

Step-ups are perfect for strengthening your quads, hamstrings, hip flexors, and glutes. To do this knee exercise, use a large, sturdy stool, platform, or even a stair step. When you step your foot on it, your knee should bend to a 90-degree angle. Step up onto the platform with the right foot, followed by the left foot to stand on the platform. Return to the starting position by stepping down with the right foot first, then left. Do 15 repetitions starting with the right foot and another 15 reps starting with the left foot. We recommend doing 2 to 3 sets of this knee exercise. Knee Exercise # 5: Hamstring Curls

Knee Exercise # 5: Hamstring Curls

As you can probably tell from the name, hamstring curls target your hamstrings and glutes. This knee exercise can also improve your core strength since you need to keep your upper body and hips steady when performing it. For this exercise, stand hip-width apart in front of a wall or chair for support. Lift one foot with your heels facing the ceiling, bend your knee, and raise your heels. Lift as high as you can while keeping your upper body still and hips facing forward. Hold for 5 to 10 seconds, lower down, and do the same thing to your other leg. Do 2 to 3 sets of 10 reps for each leg. Knee Exercise # 5: Hamstring Curls 2

When Should I See a Chiropractor for Knee Pain?

If you’ve tried our knee pain relief exercises and you don’t notice any improvement with your knees, or worse, they hurt more or may have possibly stopped moving altogether, it’s probably time to go and seek help from a professional. Time is of the essence when you are dealing with knee pain – meaning, the sooner you get it examined and treated, the fewer chances of your knee pain recurring and lingering for much longer. With the proper chiropractic care, you can address all the underlying knee conditions you might have and reduce pain, swelling, and increase your knee’s range of motion. Chiropractors can also help with that clicking sound you might be hearing from your knee joints.  Maintenance chiropractic care is also highly advisable for sufferers of knee pain. A check-up every 1-2 months is ideal to ensure that the knee pain doesn’t return and that you can continue living a healthy, mobile, and flexible life. If you don’t take our word for it, we have research to back it up, which shows that both health costs and pain levels go down with maintenance chiropractic. So what are you waiting (in pain) for? Get up and try these fool-proof knee exercises, or better yet, schedule a consultation with your chiropractor today.

We’re Looking Forward to Helping You at Our Chiropractic Offices in NJ!

At the Bergen Chiropractic and Sports Rehabilitation Center, our chiropractic team, led by Dr. Gregory Doerr, follows the highest and most professional medical standards to provide superior chiropractic help. After all, our mission is to provide unparalleled patient care and services in a comfortable healing atmosphere. Contact us to learn more about our chiropractic services! Our chiropractic offices in Cliffside Park, NJ, and Hackensack, NJ, are ready to welcome you! 

What Is Chiropractic Rehabilitation Therapy?

What Is Chiropractic Rehabilitation Therapy?

Are you suffering from severe musculoskeletal pain? Remember that pain is your body’s way of telling you that something is wrong. Is your back pain interfering with your daily activities and tasks? In this case, you need to find the right solution. Muscle pain is a common symptom of musculoskeletal disorders. Chiropractic care can help resolve this issue through effective adjustments. 

Neck and back pain are common problems due to the busy working routines and poor posture. Are you aware that nearly 65 million Americans report back pain, whereas over 16 million adult Americans report consistent chronic back pain? Chiropractic care helps to realign and readjust the spine, providing relief and restoring its functionality.


What Is Chiropractic Rehabilitation? – The Importance of a Rehabilitation Center

Chiropractors have a pivotal role in rehabilitation therapy, readjusting musculoskeletal disorders in an individual. There are various focal points during chiropractic therapy, targeting areas such as the spine, hips, back, shoulders, hands, and neck. The spine has discs, ligaments, and soft tissues, and the chiropractor focuses on resolving the related issues to provide relief.

A chiropractic rehabilitation therapist restores your motor function with manipulation techniques to gently realign your spine. They will use effective techniques to relieve pain in the back, legs, shoulders, hips, or other body parts affected by a mechanical disorder. Hence, by opting for chiropractic care, you can avoid expensive, invasive surgeries to correct your posture misalignment and reduce pain.

Multiple reasons, such as dislocations and physical trauma, can impact different parts of the musculoskeletal system. Besides, a sedentary lifestyle is the most significant contributor to chiropractic back pain. Other factors include:

  • Injuries
  • Accidents (that affect musculoskeletal joints, especially the spine)
  • Deformities
  • Disease
  • Sedentary lifestyle


Benefits of Chiropractic Rehabilitation Therapy

First, it will improve your physical function, providing unrestricted movement, painless motor functions, and greater flexibility. Second, in the case of an injury, chiropractic care helps slowly realign the spine with vital soft tissues and ligaments, helping you regain maximum physical function. For instance, targeted therapy may help you walk again after an accident.

Chiropractic rehabilitation therapy will minimize your body’s stiffness, joint inflammation, pain and improve your posture significantly. Overall, therapeutic massage plays a significant role in restoring your body’s physical functions.

Hence, you will be able to enjoy outdoor activities, sports, and social gatherings again. Plus, your work will not be impacted because of pain. As your body rejoins the soft tissue and ligaments while the bones realign with the original structure, your body will start to naturally heal from any musculoskeletal disorders. 


Choosing the Best Chiropractic Rehabilitation Center near Me

Here are some factors to consider when choosing the best chiropractic center:

#1: Referrals Are Essential

The first thing to look for is referrals. Does the chiropractic rehabilitation center provide satisfactory services? Do the reviews suggest the same? Finding the right chiropractor for your needs starts with asking your peers, friends, and colleagues. Positive reviews and a happy clientele add credibility, laying the foundation of trust between patients and reputable chiropractor specialists. 

#2: Extensive Experience Check

Experience is an important factor that you should not ignore at any cost. This is because several years of experience in the field are usually indicative of a higher level of expertise. Additionally, this will give you peace of mind when going for rehabilitation therapy. Thus, you should find a chiropractor rehabilitation near you that provides treatment for an extensive range of disorders.

#3: Credentials

Inquire about the credentials without any hesitation. Consider the quality of the services of the essential chiropractic treatments that a rehabilitation center offers. Do they have the proper license and certification to operate in your region? If they do, you will feel more comfortable trusting their experts.


Chiropractic Rehabilitation Therapist – How They Help 

Search online for information regarding the best chiropractic rehabilitation center near you. Moreover, we have shared some information for your guidance regarding the expertise and extensive experience of Dr. Gregory Doerr, who is an SFMA-High Level Evaluating chiropractic specialist. It is best to choose Bergen Chiropractic and Sports Rehabilitation Center for different musculoskeletal disorders that disrupt your lifestyle.


Patient-Tailored Chiropractic Rehabilitation Therapy

Back pain, especially chronic, can become debilitating. Using a patient-specific approach, Dr. Doerr focuses on providing relief to patients and helps them lead healthy lives. From in-depth evaluation to using multiple techniques, Dr. Doerr provides superior chiropractic care.

Dr. Doerr helps his patients with soft tissue and ligament issues, highly sensitive parts of the musculoskeletal system. Using alternative disorder management and readjustment techniques, Dr. Doerr can help identify issues for healthy motor function in your body.


Years of Experience 

Dr. Gregory Doerr has over 22 years of experience in the field. He has delivered lectures on chiropractic care in different countries and has won many awards.  Furthermore, he has numerous achievements under his belt. Dr. Doerr can help you with vertebral misalignment, ligament adjustment, bone realigning, and various other issues.


Patient-Centric Team and Care

Note that in some cases, you need to consult more than one doctor for different problems. Bergen Chiropractic and Sports Rehabilitation Care has a supportive team of chiropractors to help reduce pain significantly so you can enjoy your daily life. They utilize cutting-edge resources and the latest techniques to relieve leg pain, shoulder pain, spine dysfunction, neck pain, and injuries.


We’re Looking Forward to Helping You at Our Chiropractic Offices in NJ!

At the Bergen Chiropractic and Sports Rehabilitation Center, our chiropractic team, led by Dr. Gregory Doerr, follows the highest and most professional medical standards to provide superior chiropractic help. After all, our mission is to provide unparalleled patient care and services in a comfortable healing atmosphere. Contact us to learn more about our chiropractic services! Our chiropractic offices in Cliffside Park, NJ, and Hackensack, NJ, are ready to welcome you! 

Is the Gonstead Technique the Golden Chiropractic Standard?

Is the Gonstead Technique the Golden Chiropractic Standard?

The Gonstead Technique is a popular chiropractic practice method. For decades, it has been a trusted practice among a significant percentage of chiropractors. One essential component of this technique is the frequent use of X-rays for assessment and treatment. 

As chiropractic methods have evolved, however, guidelines for X-rays began recommending a much more limited use since X-rays do not have the usefulness to justify the risk to patients of frequent use. 

This raises serious concerns for us at Bergen Chiropractic. Here we will look into the Gonstead technique and the role of X-rays, explaining why we neither use nor recommend this technique.  


What Is the Gonstead Technique?


Chiropractor Dr. Clarence Gonstead developed the Gonstead Technique beginning in 1923. It quickly became a famous, preferred method among chiropractors. Its basics are routinely taught in chiropractic schools today. 


The Principles of the System

The pelvic girdle (hip and lower back bones) is the body’s foundation. The spinal column is most balanced and stable when the pelvic girdle is level. Any misalignment pressures the spinal discs and compresses and inflames the nerves. Once all affected vertebrae are identified, alignments will focus on those discs to restore healthy motion.

The Gonstead method targets specific, primary areas for adjustment. Studies show that the technique may effectively treat various conditions, including migraines, Bell’s palsy, temporomandibular joint disorder, infertility, and poor posture.


The Gonstead Technique’s Five Components

The Gonstead technique consists of five components. The list differs slightly among various sources; some exclude case management. 

Version 1Version 2
Palpation (Static and Motion)Instrumentation
InstrumentationStatic Palpation
VisualizationMotion Palpation
Case ManagementX-Rays


Case Management: Understanding the patient’s overall health helps to identify specific areas needing adjustment. 

Instrumentation: Using a Nervoscope probe, the Gonstead method chiropractor measures and compares temperature along the spine to detect inflammation and pressure on the nerves.

Palpation (Motion and Static): The chiropractor feels the spine while the patient is either sitting still (Static) or moving (Motion), feeling for signs of swelling and pain. 

Visualization: The chiropractor observes the patient’s posture, gait, shoulders, and hips to identify potential problems.  

X-rays: The technique uses full spine X-rays for accurate analysis of posture and identification of problems. It is a vital assessment tool of the Gonstead technique. 


Our Concerns about the Gonstead Technique

At Bergen Chiropractic, we do not use the Gonstead method of chiropractic practices. Several aspects of the technique concern us greatly, especially the heavy reliance on X-rays to assess patients and guide their treatment plans. 

In our view, this method is outdated. Chiropractic practices and guidelines have evolved since the Gonstead methods were first developed almost 100 years ago. The science has improved, and current guidelines recommend the use of X-rays only when necessary.

We believe that X-rays are not necessary to perform good manipulation and treat patients successfully. The X-rays expose patients to unnecessary radiation and additional expense. It’s not that the adjustments taught in Gonstead are wrong, but the X-ray evaluations have been highly criticized. We’re not moving a bone back into place. 

To better understand our concerns, let’s take a more in-depth look at the use of X-rays. 


X-rays in Chiropractic Practice

Controversy and Disagreement

Within the chiropractor community, there has been much debate regarding the use of X-rays. Some consider it a standard part of initial evaluation and believe it necessary for successful patient management. However, even chiropractic schools vary in their teaching, with some supporting more frequent X-ray use.

The American Chiropractic Association’s current guidelines recommend against standard X-ray use. Instead, they should be used only when the chiropractor has reason to believe severe trauma or pathology is involved in the patient’s condition or when treatment does not lead to improvement.  

What has driven the evolution of modern guidelines for less reliance on X-rays is that many of the patient’s concerns don’t show on an X-ray. Most patients can be easily treated with manipulation or mobilization. At Bergen Chiropractic, we choose to follow these modern guidelines.


When X-rays Are Inappropriate

For the majority of patients, X-rays are not medically necessary. They are not needed to detect soft tissue problems or neck and back pain. Using X-rays for general purposes, such as exploration or monitoring patient progress, is not helpful. Also, there is no evidence that X-rays can determine the location requiring spinal manipulation. 

Guidelines say that X-rays should only be used when there is evidence of severe trauma or pathology as a cause of the patient’s condition. However,  studies indicate this occurrence between 0.2 and 3.1 percent for pathology as a cause and between 0.2 and 6.8 percent for injury. Given these rates, it isn’t easy to justify the general use of X-rays. 

Patients should steer clear of chiropractors who routinely use X-rays for all patients. Also, if they develop treatments using only X-ray results, it would be wise to seek a second opinion. 

Not only is general X-ray use inappropriate, but it can also be harmful to the patient. While X-rays are safe with minimal use, it still exposes the patient to radiation. Therefore, overuse may put the patient at higher risk of cancer. Routine X-ray use can also lead to overdiagnosis and may even cause the patient undue worry and stress


When X-Rays Are Appropriate

X-rays should only be used after the chiropractor determines that manipulations and adjustments have not worked or when there is underlying illness or injury involved, such as scoliosis or fractures. These are cases where an X-ray can provide important information affecting treatment options. In sum, X-rays should only be used when they truly benefit the patient, and even then, they should be used sparingly.


We’re Looking Forward to Helping You at Our Chiropractic Offices in NJ!

The Gonstead technique has played an essential role in the growth of the chiropractic profession. It was developed at a time when X-rays were prevalent and deemed necessary in routine practice. However,  the professional has evolved, and current, accepted guidelines recognize the limitations of X-rays and recommend its limited use. The Gonstead method runs counter to those guidelines. 

We at Bergen Chiropractic choose not to use the Gonstead method. We owe our patients our best judgment regarding their health and safety. For that reason, we will continue to provide the services that produce the best outcomes and improve the quality of their lives.

At the Bergen Chiropractic and Sports Rehabilitation Center, our chiropractic team, led by Dr. Gregory Doerr, follows the highest and most professional medical standards to provide superior chiropractic help. After all, our mission is to provide unparalleled patient care and services in a comfortable healing atmosphere. Contact us to learn more about our chiropractic services! Our chiropractic offices in Cliffside Park, NJ, and Hackensack, NJ, are ready to welcome you!