5 Mobility Exercises to Combat Knee Pain (2023)

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(Video) 5 Best Exercise to Stop Knee Pain - 5 Minute Knee Routine to Help Strengthen Your Knees
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  • 5 Mobility Exercises to Combat Knee Pain (3)

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    (Video) Knee Strength and Mobility with Seated Chair Exercises - Day 1 (23 Mins)

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VoiceSearch.I18n({\n lang: self.config.uiLang\n });\n self.renderPermissionGuide(self);\n self.renderSpeechPanel(self);\n self.speechResult = '';\n self.noSpeech = true;\n self.isRecognitionStart = false;\n self.recognition = null;\n self.voiceButton = doc.querySelector(self.config.voiceButton);\n self.searchBoxForm = doc.querySelector(self.config.searchBox.form);\n self.searchBoxQuery = doc.querySelector(self.config.searchBox.input);\n self.speechPanel = doc.querySelector('#spch');\n self.speechButtonContainer = doc.querySelector('#spchbc');\n self.speechButton = doc.querySelector('#spchbc-btn');\n self.speechText = doc.querySelector('#spcht');\n self.speechOverlay = doc.getElementById('spch-overlay');\n self.retryLink = doc.querySelector('#spcht-retry');\n self.trending = doc.getElementById('spch-trending');\n self.trendingTerms = doc.getElementById('trending-terms');\n self.termSpans = doc.getElementsByClassName(\"trending-term\");\n self.closeButton = doc.querySelector('#spchx');\n self.startAudio = new Audio('https://s.yimg.com/pv/static/misc/voice-start-202105050733.wav');\n self.resultAudio = new Audio('https://s.yimg.com/pv/static/misc/voice-result-202105050733.wav');\n self.errorAudio = new Audio('https://s.yimg.com/pv/static/misc/voice-error-202105050733.wav');\n self.closeAudio = new Audio('https://s.yimg.com/pv/static/misc/voice-close-202105050733.wav');\n self.permissionGuide = doc.querySelector('#spchp');\n self.permissionGuideClose = doc.querySelector('#spchpx');\n self.permissionGuideTimer = null;\n\n self.onEscKeyDown = function (e) {\n if (e.code !== 'Escape') {\n return;\n }\n\n self.recognition.stop();\n self.sendBeacon('keybrd', 'voicesearch_cancel_esc'); // The clean up should put inside closePanel() instead of here,\n // or func won't be cleaned up if user close panel with btn or overlay\n\n self.closePanel(self);\n };\n\n if (self.isBrowserSupported()) {\n var SpeechRecognition = win.SpeechRecognition || win.webkitSpeechRecognition;\n var SpeechGrammarList = win.SpeechGrammarList || win.webkitSpeechGrammarList;\n var speechGrammar = '#JSGF V1.0;';\n self.recognition = new SpeechRecognition();\n var speechRecognitionList = new SpeechGrammarList();\n\n if (speechRecognitionList.addFromString) {\n speechRecognitionList.addFromString(speechGrammar, 1);\n }\n\n self.recognition.grammars = speechRecognitionList;\n self.recognition.continuous = false;\n self.recognition.lang = self.config.speechLang;\n self.recognition.interimResults = false;\n self.recognition.maxAlternatives = 1;\n /* Listeners */\n\n if (self.voiceButton) {\n self.voiceButton.onclick = function () {\n self.recognition.start();\n\n if (self.permissionGuideTimer) {\n win.clearTimeout(self.permissionGuideTimer);\n }\n\n self.permissionGuideTimer = win.setTimeout(function () {\n if (!self.isRecognitionStart) {\n self.showPermissionGuide(self);\n }\n }, 300); // Also close when pressing esc\n\n doc.addEventListener('keydown', self.onEscKeyDown);\n self.sendBeacon('clk', 'voicesearch');\n };\n }\n\n if (self.speechButton) {\n self.speechButton.onclick = function () {\n if (!self.isRecognitionStart) {\n self.recognition.start();\n self.sendBeacon('clk', 'voicesearch_panel_mic_restart');\n } else {\n self.recognition.stop();\n self.sendBeacon('clk', 'voicesearch_panel_mic_close');\n self.closePanel(self);\n }\n };\n }\n\n if (self.retryLink) {\n self.retryLink.onclick = function () {\n if (!self.isRecognitionStart) {\n self.recognition.start();\n self.sendBeacon('clk', 'voicesearch_panel_retry');\n }\n };\n }\n\n if (self.speechOverlay) {\n self.speechOverlay.onclick = function () {\n self.recognition.stop();\n self.sendBeacon('clk', 'voicesearch_cancel_outside');\n self.closePanel(self);\n };\n }\n\n if (self.closeButton) {\n self.closeButton.onclick = function\n /*event*/\n () {\n self.recognition.stop();\n self.sendBeacon('clk', 'voicesearch_cancel');\n self.closePanel(self);\n };\n }\n\n if (self.permissionGuideClose) {\n self.permissionGuideClose.onclick = function\n /*event*/\n () {\n self.recognition.stop();\n self.sendBeacon('clk', 'voicesearch_permission_close');\n self.closeAudio.play();\n self.hidePermissionGuide(self);\n };\n }\n /* Recognition Events */\n\n\n self.recognition.onresult = function (event) {\n // The SpeechRecognitionEvent results property returns a SpeechRecognitionResultList object\n // The SpeechRecognitionResultList object contains SpeechRecognitionResult objects.\n // It has a getter so it can be accessed like an array\n // The first [0] returns the SpeechRecognitionResult at the last position.\n // Each SpeechRecognitionResult object contains SpeechRecognitionAlternative objects that contain individual results.\n // These also have getters so they can be accessed like arrays.\n // The second [0] returns the SpeechRecognitionAlternative at position 0.\n // We then return the transcript property of the SpeechRecognitionAlternative object\n // console.log('Confidence: ' + event.results[0][0].confidence);\n self.speechResult = event.results[0][0].transcript;\n /* Punctuation Handling: Check last character and strip it if necessary */\n\n self.handlePunctuation(self);\n\n if (self.speechText) {\n self.speechText.innerText = self.speechResult;\n }\n\n if (self.searchBoxQuery) {\n self.searchBoxQuery.value = self.speechResult;\n }\n\n self.resultAudio.play();\n win.setTimeout(function () {\n if (self.speechPanel) {\n self.speechPanel.classList.remove(\"s2tb\");\n self.speechPanel.classList.add(\"s2tb-h\");\n }\n\n self.hideRetryLink(self);\n\n if (self.searchBoxForm) {\n var inputFr = self.searchBoxForm.querySelector('[name=fr]');\n var inputFr2 = self.searchBoxForm.querySelector('[name=fr2]');\n\n if (inputFr && self.config.searchBox && self.config.searchBox.params && self.config.searchBox.params.fr) {\n inputFr.value = config.searchBox.params.fr;\n inputFr.disabled = false; // for homepage case\n }\n\n if (inputFr2 && self.config.searchBox && self.config.searchBox.params && self.config.searchBox.params.fr2) {\n inputFr2.value = config.searchBox.params.fr2;\n inputFr2.disabled = false; // for homepage case\n }\n\n self.searchBoxForm.submit();\n }\n }, 1000);\n };\n\n self.recognition.onspeechstart = function\n /*event*/\n () {// Fired when speech starts\n };\n\n self.recognition.onspeechend = function () {\n // Fired when speech ends\n self.recognition.stop();\n };\n\n self.recognition.onerror = function\n /*event*/\n () {\n // console.log('Error occurred in recognition: ' + event.error);\n if (self.speechText) {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_error');\n }\n\n self.hideTrending(self);\n self.showRetryLink(self);\n self.errorAudio.play();\n };\n\n self.recognition.onaudiostart = function\n /*event*/\n () {\n // Fired when the user agent has started to capture audio.\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.add(\"listening\");\n }\n };\n\n self.recognition.onaudioend = function\n /*event*/\n () {\n // Fired when the user agent has finished capturing audio.\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.remove(\"listening\");\n }\n };\n\n self.recognition.onsoundstart = function\n /*event*/\n () {\n // Fired when any sound — recognisable speech or not — has been detected.\n self.hideTrending(self);\n self.noSpeech = false;\n\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.remove(\"listening\");\n self.speechButtonContainer.classList.add(\"speaking\");\n }\n };\n\n self.recognition.onsoundend = function\n /*event*/\n () {\n // Fired when no sound present\n if (self.speechButtonContainer) {\n self.speechButtonContainer.classList.remove(\"speaking\");\n }\n };\n\n self.recognition.onstart = function\n /*event*/\n () {\n // Fired when the speech recognition service has begun listening\n self.recognitionInit(self);\n self.startRecognition(self);\n };\n\n self.recognition.onend = function\n /*event*/\n () {\n // Fired when the speech recognition service has disconnected.\n self.isRecognitionStart = false;\n\n if (self.noSpeech == false && self.speechResult == '') {\n // No match: Fired when the speech recognition can't recognise speech\n if (self.speechText) {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_nomatch');\n }\n\n self.hideTrending(self);\n self.showRetryLink(self);\n self.errorAudio.play();\n }\n }; // trigger onReady event when initialized\n\n\n if (document && document.dispatchEvent) {\n document.dispatchEvent(new Event('VOICE_JS_READY'));\n }\n }\n } // static members\n\n\n VoiceSearch.I18n = I18n; // instance members\n\n VoiceSearch.prototype.renderPermissionGuide = function (self) {\n var tmpl = \"\\n

    \\n

    \\n

    \\n

    \\n

    \\n

    \\n

    \\n

    \".concat(self.i18n.t('search.voice.permission_title'), \"

    \\n

    \").concat(self.i18n.t('search.voice.permission_text'), \"

    \\n

    \\n

    \\n

    \\n \");\n var dom = new DOMParser().parseFromString(tmpl, 'text/html');\n document.body.appendChild(dom.body.children[0]);\n };\n\n VoiceSearch.prototype.renderSpeechPanel = function (self) {\n var tmpl = \"\\n

    \\n

    (Video) 5 Best Hip Stretches To Improve Both Pain And Mobility

    \\n

    \\n

    \\n

    \\n

    \\n \\n \\n \\n \\n \\n \\n

    \\n

    \\n

    \\n \\n \\n \".concat(self.i18n.t('search.voice.recognition_retry'), \"\\n

    \\n

    \\n

    \\n

    \\n

    \\n

    \\n \").concat(self.i18n.t('search.voice.trending_title'), \"\\n \\n

    \\n

    \\n

    (Video) STOP Knee Pain! 5 Best Exercises to Create Symmetry in Knee Muscles - Dr. Berg

    \\n \");\n var dom = new DOMParser().parseFromString(tmpl, 'text/html');\n\n if (self && self.config && self.config.ui && self.config.ui.speechOverlay && self.config.ui.speechOverlay.disableBlur) {\n dom.body.children[0].classList.add('disable-blur-overlay');\n }\n\n document.body.appendChild(dom.body.children[0]);\n };\n\n VoiceSearch.prototype.isBrowserSupported = function () {\n var isSupported = false;\n var self = this;\n var isChromium = Boolean(window.chrome);\n var isIOSChrome = /CriOS/.test(window.navigator.userAgent);\n var isEdge = /Edg\\//.test(window.navigator.userAgent);\n var isLegacyEdge = /Edge\\//.test(window.navigator.userAgent);\n var isOpera = Boolean(window.opr);\n var isBrave = Boolean(window.navigator.brave);\n var browsers = [// chrome\n {\n checkEnabled: function checkEnabled() {\n return true;\n },\n checkBrowser: function checkBrowser() {\n return isChromium && !isIOSChrome && !isEdge && !isOpera && !isBrave;\n },\n checkAPI: function checkAPI() {\n return win && ('SpeechRecognition' in win || 'webkitSpeechRecognition' in win) && ('SpeechGrammarList' in win || 'webkitSpeechGrammarList' in win);\n }\n }, // edge\n {\n checkEnabled: function checkEnabled() {\n return self && self.config && self.config.browsers && self.config.browsers.edge;\n },\n checkBrowser: function checkBrowser() {\n return isChromium && isEdge && !isLegacyEdge;\n },\n checkAPI: function checkAPI() {\n return win && ('SpeechRecognition' in win || 'webkitSpeechRecognition' in win) && ('SpeechGrammarList' in win || 'webkitSpeechGrammarList' in win);\n }\n }];\n\n for (var b = 0; b < browsers.length; b++) {\n var browser = browsers[b];\n\n if (browser && browser.checkBrowser && browser.checkBrowser() && browser.checkEnabled && browser.checkEnabled(self) && browser.checkAPI && browser.checkAPI()) {\n isSupported = true;\n }\n }\n\n return isSupported;\n };\n\n VoiceSearch.prototype.recognitionInit = function (self) {\n // Initialize flags for checking whether user is speaking or not\n self.speechResult = '';\n self.noSpeech = true;\n self.isRecognitionStart = true;\n };\n\n VoiceSearch.prototype.showPermissionGuide = function (self) {\n if (self.permissionGuide) {\n self.permissionGuide.classList.remove(\"hide\");\n }\n };\n\n VoiceSearch.prototype.hidePermissionGuide = function (self) {\n if (self.permissionGuide) {\n self.permissionGuide.classList.add(\"hide\");\n }\n };\n\n VoiceSearch.prototype.getTrending = function (self) {\n // Call api for trending terms\n if (!self.config.enable_voice_trending || !self.trending) {\n return;\n }\n\n var url = \"https://api.search.yahoo.com/data/v3/search?appid=4d234a9d&market=\" + self.config.trending.market + \"&features=trending.voice\";\n self.ajaxReq(url, function (resBody) {\n if (!resBody || !resBody.response || !resBody.response.search || !resBody.response.search.results || !resBody.response.search.results[\"trending.voice\"]) {\n return;\n }\n\n var terms = resBody.response.search.results[\"trending.voice\"].data;\n self.showTrending(self, terms);\n });\n };\n\n VoiceSearch.prototype.showTrending = function (self, terms) {\n // params check\n if (!Array.isArray(terms) || terms.length < 3) {\n return;\n } // DOM check\n\n\n if (!self.trending || !self.termSpans || !self.termSpans[0]) {\n return;\n }\n\n var trendingLabel = '';\n trendingLabel += '\"' + terms[0].text + '\"' + ', ';\n trendingLabel += '\"' + terms[1].text + '\"' + ' ';\n trendingLabel += self.i18n.t('search.voice.trending_or') + ' ';\n trendingLabel += '\"' + terms[2].text + '\"';\n self.termSpans[0].innerText = trendingLabel;\n self.trending.classList.remove(\"hide\");\n };\n\n VoiceSearch.prototype.hideTrending = function (self) {\n if (!self.trending) {\n return;\n }\n\n self.trending.classList.add(\"hide\");\n };\n\n VoiceSearch.prototype.showRetryLink = function (self) {\n if (self.retryLink) {\n self.retryLink.innerText = self.i18n.t('search.voice.recognition_retry');\n self.retryLink.classList.remove(\"hide\");\n }\n };\n\n VoiceSearch.prototype.hideRetryLink = function (self) {\n if (self.retryLink) {\n self.retryLink.classList.add(\"hide\");\n }\n };\n\n VoiceSearch.prototype.startRecognition = function (self) {\n self.hidePermissionGuide(self);\n self.getTrending(self);\n self.startAudio.play();\n\n if (self.speechText) {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_start');\n win.setTimeout(function () {\n self.speechText.innerText = self.i18n.t('search.voice.recognition_listening');\n }, 2000);\n }\n\n if (self.speechPanel) {\n self.speechPanel.classList.remove(\"s2tb-h\");\n self.speechPanel.classList.add(\"s2tb\");\n }\n\n self.hideRetryLink(self);\n };\n\n VoiceSearch.prototype.closePanel = function (self) {\n self.closeAudio.play();\n win.setTimeout(function () {\n if (self.speechPanel) {\n self.speechPanel.classList.remove(\"s2tb\");\n self.speechPanel.classList.add(\"s2tb-h\");\n }\n\n self.hideTrending(self);\n self.hideRetryLink(self); // clean up esc listener\n\n doc.removeEventListener('keydown', self.onEscKeyDown);\n }, 100);\n };\n\n VoiceSearch.prototype.handlePunctuation = function (self) {\n if (self.speechResult.length > 0) {\n var lastChar = self.speechResult.charAt(self.speechResult.length - 1);\n\n if (lastChar === '.' || lastChar === '?' || lastChar === '。' || lastChar === '?') {\n self.speechResult = self.speechResult.slice(0, -1);\n }\n }\n };\n\n VoiceSearch.prototype.sendBeacon = function (actn, slk) {\n var ULT = win.YAHOO.ULT || {},\n SB = win.YAHOO.SB || {};\n\n if (ULT.beacon_click) {\n var trackParams = {\n _S: SB.config.i13n.spaceid,\n _I: SB.config.i13n.pvid,\n actn: actn,\n sec: 'search',\n slk: slk\n };\n win.YAHOO.ULT.beacon_click(trackParams);\n }\n };\n\n VoiceSearch.prototype.ajaxReq = function (url, callback) {\n var DONE_STATE = XMLHttpRequest.DONE || 4; // for IE-compatibility\n\n var xhr = new XMLHttpRequest();\n var responseRaw;\n var response; // CORS request only for IE8/IE9\n\n if (doc.documentMode && doc.documentMode < 10) {\n var xdr = new win.XDomainRequest();\n\n xdr.onload = function () {\n try {\n response = JSON.parse(responseRaw);\n callback(response);\n } catch (err) {\n return;\n }\n };\n\n xhr.open('GET', url);\n xhr.send();\n return;\n } // CORS request for browers newer than IE9\n\n\n xhr.onreadystatechange = function () {\n if (xhr.readyState !== DONE_STATE) {\n return;\n } // handle ajax response\n\n\n switch (xhr.status) {\n case 200:\n responseRaw = xhr.responseText;\n\n try {\n response = JSON.parse(responseRaw);\n callback(response);\n } catch (err) {\n return;\n }\n\n break;\n\n default:\n // non-200 status code: retry or assume failure\n callback(response);\n break;\n }\n };\n\n xhr.open('GET', url, true);\n /* aync request */\n\n xhr.timeout = 10000;\n xhr.send();\n };\n\n if (!win.YAHOO) {\n win.YAHOO = {};\n }\n\n if (!win.YAHOO.Util) {\n win.YAHOO.Util = {};\n }\n\n win.YAHOO.Util.VoiceSearch = VoiceSearch;\n})(window, document);\n\n//# sourceURL=webpack://@vzmi/voicejs/./src/index.js?")},"./src/lib/I18n.js":/*!*************************!*\ !*** ./src/lib/I18n.js ***! \*************************/function(module,__unused_webpack_exports,__webpack_require__){eval("module.exports = function () {\n var LANG_LIST = __webpack_require__(/*! ./lang_list.json */ \"./src/lib/lang_list.json\");\n\n var DEFAULT_LANG = 'default';\n\n var isValidLang = function isValidLang(lang) {\n return LANG_LIST.indexOf(lang) !== -1;\n }; // convert language strings to key-value map\n\n\n var buildStrMap = function buildStrMap(langStrings) {\n return langStrings.reduce(function (strMap, item) {\n strMap[item.id] = item.defaultMessage;\n return strMap;\n }, {});\n };\n\n var I18n = function I18n(options) {\n // initialize\n this.lang = isValidLang(options && options.lang) ? options.lang : DEFAULT_LANG;\n }; // static members\n\n\n I18n.langMap = {};\n I18n.langMap[DEFAULT_LANG] = buildStrMap(__webpack_require__(/*! ../lang/strings.json */ \"./src/lang/strings.json\"));\n\n I18n.setLangMap = function (lang, strings) {\n if (lang && strings) {\n I18n.langMap[lang] = buildStrMap(strings);\n }\n }; // instance members\n\n\n I18n.prototype = {\n t: function t(id) {\n switch (true) {\n // look up target language\n case Boolean(I18n.langMap && I18n.langMap[this.lang] && I18n.langMap[this.lang][id]):\n return I18n.langMap[this.lang][id];\n // fallback to default strings\n\n case Boolean(I18n.langMap && I18n.langMap[DEFAULT_LANG] && I18n.langMap[DEFAULT_LANG][id]):\n return I18n.langMap[DEFAULT_LANG][id];\n\n default:\n return '';\n }\n }\n };\n return I18n;\n}();\n\n//# sourceURL=webpack://@vzmi/voicejs/./src/lib/I18n.js?")},"./node_modules/css-loader/dist/cjs.js!./node_modules/postcss-loader/dist/cjs.js!./src/index.css":/*!*******************************************************************************************************!*\ !*** ./node_modules/css-loader/dist/cjs.js!./node_modules/postcss-loader/dist/cjs.js!./src/index.css ***! \*******************************************************************************************************/function(module,__webpack_exports__,__webpack_require__){eval('__webpack_require__.r(__webpack_exports__);\n/* harmony import */ var _node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0__ = __webpack_require__(/*! ../node_modules/css-loader/dist/runtime/api.js */ "./node_modules/css-loader/dist/runtime/api.js");\n/* harmony import */ var _node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0___default = /*#__PURE__*/__webpack_require__.n(_node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0__);\n// Imports\n\nvar ___CSS_LOADER_EXPORT___ = _node_modules_css_loader_dist_runtime_api_js__WEBPACK_IMPORTED_MODULE_0___default()(function(i){return i[1]});\n// Module\n___CSS_LOADER_EXPORT___.push([module.id, "/* Sprites */\\n#spchp.permission-guide .guide .microphone .sprite,\\n#spchp .close-button,\\n#spch .close-button,\\n#spch .spchc .microphone,\\n#spch .spchc .speaking .microphone {\\n background-image: url(https://s.yimg.com/pv/static/img/voiceSearch1x-1620383531565.min.png);\\n background-repeat: no-repeat;\\n background-size: initial;\\n color: transparent;\\n}\\n/* Retina displays */\\n@media\\n only screen and (-webkit-min-device-pixel-ratio: 2),\\n only screen and (min-device-pixel-ratio: 2),\\n only screen and (min-resolution: 192dpi),\\n only screen and (min-resolution: 2dppx) {\\n#spchp.permission-guide .guide .microphone .sprite,\\n#spchp .close-button,\\n#spch .close-button,\\n#spch .spchc .microphone,\\n#spch .spchc .speaking .microphone {\\n background-size: 41px 330px;\\n background-image: url(https://s.yimg.com/pv/static/img/voiceSearch2x-1620383531565.min.png)\\n}\\n }\\n\\n/* permission guide */\\n#spchp.permission-guide {\\n height: 100%;\\n width: 100%;\\n padding: 0;\\n opacity: 0.9;\\n background-color: #fff;\\n left: 0;\\n overflow: hidden;\\n position: fixed;\\n text-align: left;\\n top: 0;\\n z-index: 10000;\\n transition: visibility 0s linear 0.218s, background-color 0.218s;\\n}\\n#spchp.permission-guide .close-button {\\n background-position: 0 0;\\n width: 24px;\\n height: 24px;\\n border: none;\\n cursor: pointer;\\n right: 0;\\n margin: 20px;\\n padding: 0;\\n position: absolute;\\n top: 0;\\n z-index: 10;\\n opacity: 0.8;\\n }\\n#spchp.permission-guide .close-button:hover {\\n opacity: 1;\\n }\\n#spchp.permission-guide .guide {\\n margin: 191px 0 0 507px;\\n }\\n#spchp.permission-guide .guide .microphone {\\n height: 68px;\\n width: 52px;\\n border-right: 1px solid #232a31;\\n float: left;\\n }\\n#spchp.permission-guide .guide .microphone .sprite {\\n background-position: 0 -105px;\\n width: 28px;\\n height: 28px;\\n }\\n#spchp.permission-guide .guide .guide-text {\\n height: 68px;\\n margin-left: 24px;\\n float: left;\\n }\\n#spchp.permission-guide .guide .guide-text .title {\\n color: #232a31;\\n font-size: 32px;\\n font-family: HelveticaNeue-Bold;\\n line-height: 28px;\\n margin-bottom: 16px;\\n }\\n#spchp.permission-guide .guide .guide-text .text {\\n color: #232a31;\\n font-size: 16px;\\n line-height: 28px;\\n }\\n#spchp.permission-guide.hide {\\n display: none;\\n }\\n\\n/* speech panel */\\n#spch.spch {\\n background: #fff;\\n height: 100%;\\n left: 0;\\n opacity: 0;\\n overflow: hidden;\\n position: fixed;\\n text-align: left;\\n top: 0;\\n visibility: hidden;\\n width: 100%;\\n z-index: 10000;\\n transition: visibility 0s linear 0.218s, background-color 0.218s;\\n}\\n#spch.spch .close-button {\\n background-position: 0 0;\\n width: 24px;\\n height: 24px;\\n border: none;\\n cursor: pointer;\\n right: 0;\\n margin: 20px;\\n padding: 0;\\n position: absolute;\\n top: 0;\\n z-index: 10;\\n opacity: 0.8;\\n }\\n#spch.spch .close-button:hover {\\n opacity: 1;\\n }\\n#spch.spch .spchc {\\n display: block;\\n height: 97px;\\n pointer-events: none;\\n }\\n#spch.spch .spchc .inner-container {\\n width: 100%;\\n height: 100%;\\n opacity: 0.1;\\n pointer-events: none;\\n transition: opacity 0.318s ease-in;\\n }\\n#spch.spch .spchc .inner-container .spch-control {\\n display: inline-block;\\n }\\n#spch.spch .spchc .inner-container .text-container {\\n float: left;\\n height: 91px;\\n overflow: hidden;\\n margin: 3px 0;\\n pointer-events: none;\\n width: calc(50% - 48.5px);\\n }\\n#spch.spch .spchc .inner-container .text-container p {\\n display: table-cell;\\n vertical-align: middle;\\n width: 550px;\\n height: 97px;\\n }\\n#spch.spch .spchc .inner-container .text-container .spcht {\\n font-weight: normal;\\n color: #6e7780;\\n line-height: normal;\\n opacity: 0;\\n pointer-events: none;\\n text-align: left;\\n -webkit-font-smoothing: antialiased;\\n transition: opacity 0.1s ease-in, margin-left 0.5s ease-in, top 0s linear 0.218s;\\n }\\n#spch.spch .spchc .inner-container .text-container .spcht.hide {\\n display: none;\\n }\\n#spch.spch .spchc .inner-container .text-container #spcht-retry {\\n color: #0f69ff;\\n cursor: pointer;\\n pointer-events: auto;\\n }\\n#spch.spch .spchc .inner-container .button-container {\\n pointer-events: none;\\n position: relative;\\n transition: transform 0.218s, opacity 0.218s ease-in;\\n }\\n#spch.spch .spchc .inner-container .button-container .button {\\n background-color: #fff;\\n border: 1px solid #eee;\\n border-radius: 100%;\\n bottom: 0;\\n box-shadow: 0 2px 5px rgba(0, 0, 0, 0.1);\\n cursor: pointer;\\n display: inline-block;\\n left: 0;\\n opacity: 0;\\n pointer-events: none;\\n position: absolute;\\n right: 0;\\n top: 0;\\n transition: background-color 0.218s, border 0.218s, box-shadow 0.218s;\\n }\\n#spch.spch .spchc .inner-container .button-container .button .microphone {\\n background-position: 0 -24px;\\n width: 41px;\\n height: 41px;\\n left: 27px;\\n pointer-events: none;\\n position: absolute;\\n top: 27px;\\n transform: scale(1);\\n }\\n#spch.spch .spchc .inner-container .button-container.listening .ripple {\\n position: absolute;\\n width: 136px;\\n height: 136px;\\n z-index: -1;\\n left: 50%;\\n top: 50%;\\n opacity: 0;\\n margin: -70px 0 0 -70px;\\n border-radius: 100px;\\n -webkit-animation: ripple 3.3s infinite;\\n animation: ripple 3.3s infinite;\\n background-color: #fff !important;\\n border: 2px solid #e0e4e9;\\n }\\n#spch.spch .spchc .inner-container .button-container.listening .ripple:nth-child(2) {\\n -webkit-animation-delay: 1.1s;\\n animation-delay: 1.1s;\\n }\\n#spch.spch .spchc .inner-container .button-container.listening .ripple:nth-child(3) {\\n -webkit-animation-delay: 2.2s;\\n animation-delay: 2.2s;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .button {\\n background-color: #0f69ff;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .button .microphone {\\n background-position: 0 -65px;\\n width: 40px;\\n height: 40px;\\n pointer-events: none;\\n position: absolute;\\n transform: scale(1);\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .ripple {\\n background-size: 114px;\\n position: absolute;\\n width: 114px;\\n height: 114px;\\n z-index: -1;\\n left: 50%;\\n top: 50%;\\n margin: -57px 0 0 -57px;\\n -webkit-animation: speakingRipple1 2s infinite;\\n animation: speakingRipple1 2s infinite;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .ripple:nth-child(2) {\\n background-size: 123px;\\n width: 123px;\\n height: 123px;\\n margin: -62px 0 0 -62px;\\n -webkit-animation: speakingRipple2 2s infinite;\\n animation: speakingRipple2 2s infinite;\\n }\\n#spch.spch .spchc .inner-container .button-container.speaking .ripple:nth-child(3) {\\n background-size: 136px;\\n width: 136px;\\n height: 136px;\\n margin: -68px 0 0 -68px;\\n -webkit-animation: speakingRipple3 2s infinite;\\n animation: speakingRipple3 2s infinite;\\n }\\n#spch.spch .spcho {\\n background-image: linear-gradient(to bottom, rgb(255, 255, 255) 50%, rgba(255, 255, 255, 0) 99%);\\n display: block;\\n min-width: 100%;\\n text-align: center;\\n top: 145px;\\n padding-bottom: 71px;\\n pointer-events: auto;\\n }\\n#spch.spch .spcho #spch-trending {\\n -webkit-animation: fadeIn 1s forwards;\\n animation: fadeIn 1s forwards;\\n opacity: 0;\\n }\\n#spch.spch .spcho #spch-trending .trending {\\n color: #6e7780;\\n display: inline-block;\\n font-size: 16px;\\n }\\n#spch.spch .spcho #spch-trending #trending-label {\\n font-weight: bold;\\n margin: 5px 5px;\\n }\\n#spch.spch .spcho #spch-trending.hide {\\n display: none;\\n }\\n#spch.spch.s2tb .spchc, #spch.spch.s2tb-h .spchc {\\n background: #fff;\\n box-sizing: border-box;\\n box-shadow: 0 2px 6px rgba(0, 0, 0, 0.2);\\n height: auto;\\n margin: 0;\\n min-width: 100%;\\n overflow: hidden;\\n padding: 24px 115px;\\n }\\n#spch.spch.s2tb .spchc .inner-container, #spch.spch.s2tb-h .spchc .inner-container {\\n opacity: 1;\\n transition: opacity 0.318s ease-in;\\n }\\n#spch.spch.s2tb .spchc .inner-container .text-container, #spch.spch.s2tb-h .spchc .inner-container .text-container {\\n position: relative;\\n }\\n#spch.spch.s2tb {\\n background: rgba(255, 255, 255, 0);\\n opacity: 1;\\n visibility: visible;\\n transition-delay: 0s;\\n }\\n#spch.spch.s2tb .spchc .inner-container .button-container {\\n transform: scale(1);\\n height: 97px;\\n right: 0;\\n top: 0;\\n width: 97px;\\n }\\n#spch.spch.s2tb .spchc .inner-container .button-container .button {\\n opacity: 1;\\n pointer-events: auto;\\n position: absolute;\\n transform: scale(1);\\n transition-delay: 0;\\n }\\n#spch.spch.s2tb .spchc .inner-container .text-container .spcht {\\n font-size: 24px;\\n margin-left: 0;\\n opacity: 1;\\n transition: opacity 0.5s ease-out, margin-left 0.5s ease-out;\\n }\\n#spch.spch.s2tb #spch-overlay {\\n -webkit-backdrop-filter: blur(10px);\\n backdrop-filter: blur(10px);\\n background-color: #fff;\\n height: 100%;\\n opacity: 0.9;\\n position: absolute;\\n top: 149px;\\n\\n /* spchc\'s height */\\n width: 100%;\\n }\\n#spch.spch.disable-blur-overlay #spch-overlay {\\n background-color: transparent;\\n -webkit-backdrop-filter: none;\\n backdrop-filter: none;\\n }\\n#spch.spch.disable-blur-overlay .spcho {\\n height: 27px;\\n padding-bottom: 20px;\\n background: #fff;\\n background-image: none;\\n box-shadow: 0 8px 6px -6px rgb(0 0 0 / 20%);\\n }\\n#spch.spch.s2tb-h {\\n background: rgba(255, 255, 255, 0);\\n opacity: 0;\\n visibility: hidden;\\n }\\n\\n@-webkit-keyframes fadeIn {\\n 0% {\\n opacity: 0;\\n }\\n\\n 100% {\\n opacity: 1;\\n }\\n}\\n\\n@keyframes fadeIn {\\n 0% {\\n opacity: 0;\\n }\\n\\n 100% {\\n opacity: 1;\\n }\\n}\\n\\n@-webkit-keyframes ripple {\\n 0% {\\n opacity: 1;\\n transform: scale(0.7);\\n }\\n\\n 100% {\\n opacity: 0;\\n transform: scale(1);\\n }\\n}\\n\\n@keyframes ripple {\\n 0% {\\n opacity: 1;\\n transform: scale(0.7);\\n }\\n\\n 100% {\\n opacity: 0;\\n transform: scale(1);\\n }\\n}\\n\\n@-webkit-keyframes speakingRipple1 {\\n 0%,\\n 100% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple1-1-202105260611.png\\");\\n }\\n\\n 25%,\\n 75% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple1-2-202105260611.png\\");\\n transform: scale(1.1);\\n }\\n\\n 50% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple1-3-202105260611.png\\");\\n transform: scale(0.9);\\n }\\n}\\n\\n@keyframes speakingRipple1 {\\n 0%,\\n 100% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple1-1-202105260611.png\\");\\n }\\n\\n 25%,\\n 75% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple1-2-202105260611.png\\");\\n transform: scale(1.1);\\n }\\n\\n 50% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple1-3-202105260611.png\\");\\n transform: scale(0.9);\\n }\\n}\\n\\n@-webkit-keyframes speakingRipple2 {\\n 0%,\\n 100% {\\n background-image: none;\\n }\\n\\n 25%,\\n 75% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple2-2-202105260611.png\\");\\n transform: scale(1.1);\\n }\\n\\n 50% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple2-3-202105260611.png\\");\\n transform: scale(0.9);\\n }\\n}\\n\\n@keyframes speakingRipple2 {\\n 0%,\\n 100% {\\n background-image: none;\\n }\\n\\n 25%,\\n 75% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple2-2-202105260611.png\\");\\n transform: scale(1.1);\\n }\\n\\n 50% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple2-3-202105260611.png\\");\\n transform: scale(0.9);\\n }\\n}\\n\\n@-webkit-keyframes speakingRipple3 {\\n 0%,\\n 25%,\\n 75%,\\n 100% {\\n background-image: none;\\n }\\n\\n 50% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple3-3-202105260611.png\\");\\n transform: scale(0.9);\\n }\\n}\\n\\n@keyframes speakingRipple3 {\\n 0%,\\n 25%,\\n 75%,\\n 100% {\\n background-image: none;\\n }\\n\\n 50% {\\n background-image: url(\\"https://s.yimg.com/pv/static/img/ripple3-3-202105260611.png\\");\\n transform: scale(0.9);\\n }\\n}\\n", ""]);\n// Exports\n/* harmony default export */ __webpack_exports__["default"] = (___CSS_LOADER_EXPORT___);\n\n\n//# sourceURL=webpack://@vzmi/voicejs/./src/index.css?./node_modules/css-loader/dist/cjs.js!./node_modules/postcss-loader/dist/cjs.js')},"./node_modules/css-loader/dist/runtime/api.js":/*!*****************************************************!*\ !*** ./node_modules/css-loader/dist/runtime/api.js ***! \*****************************************************/function(module){eval('\n\n/*\n 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styleTarget.contentDocument.head;\n } catch (e) {\n // istanbul ignore next\n styleTarget = null;\n }\n }\n\n memo[target] = styleTarget;\n }\n\n return memo[target];\n };\n}();\n\nvar stylesInDom = [];\n\nfunction getIndexByIdentifier(identifier) {\n var result = -1;\n\n for (var i = 0; i < stylesInDom.length; i++) {\n if (stylesInDom[i].identifier === identifier) {\n result = i;\n break;\n }\n }\n\n return result;\n}\n\nfunction modulesToDom(list, options) {\n var idCountMap = {};\n var identifiers = [];\n\n for (var i = 0; i < list.length; i++) {\n var item = list[i];\n var id = options.base ? item[0] + options.base : item[0];\n var count = idCountMap[id] || 0;\n var identifier = \"\".concat(id, \" \").concat(count);\n idCountMap[id] = count + 1;\n var index = getIndexByIdentifier(identifier);\n var obj = {\n css: item[1],\n media: item[2],\n sourceMap: item[3]\n };\n\n if (index !== -1) {\n stylesInDom[index].references++;\n stylesInDom[index].updater(obj);\n } else {\n 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    FAQs

    Do mobility exercises help knee pain? ›

    Mobility work improves blood flow to the targeted region and helps release tight tissue. After consistently practicing these types of exercises, you'll likely find that your body no longer overcompensates for that stiffness in other areas.

    What exercises are good for knee pain? ›

    • Straight Leg Raises. If your knee's not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. ...
    • Hamstring Curls. These are the muscles along the back of your thigh. ...
    • Prone Straight Leg Raises. ...
    • Wall Squats. ...
    • Calf Raises. ...
    • Step-Ups. ...
    • Side Leg Raises. ...
    • Leg Presses.

    What is the best mobility aid for knee pain? ›

    Knee Walker: The knee walker is simple to use, and one of the easiest ways to get around safely and quickly without placing any weight on your legs. This is the best option for people that have a hard time using crutches, and don't want to be slowed down by a walker.

    What worsens knee pain? ›

    But high-impact activities can make knee pain worse. Exercise like running, kickboxing, or high intensity interval training (HIIT) can jar your joints and make your knee pain worse. Some stretching exercises, like squats and lunges, can put extra pressure on your knees as well.

    Can you reverse knee stiffness? ›

    A stiff, arthritic knee and the loss of extension that usually accompanies it can be debilitating. Despite a widespread belief that little can be done about stiffness other than surgery, appropriate physical therapy can relieve and even reverse stiffness.

    Can you reverse knee problems? ›

    There is no cure for arthritis of the knee. It's a lifelong condition. But the good news is treatment can relieve some of the symptoms. Treatment might even slow down or stop the disease from getting worse.

    Will my knee ever recover? ›

    Mild knee injuries may heal by themselves, but all injuries should be checked and diagnosed by a doctor or physiotherapist. Persistent knee pain needs professional help. Prompt medical attention for any knee injury increases the chances of a full recovery.

    What is the fastest way to relieve knee pain? ›

    Lifestyle and home remedies
    1. Rest. Take a break from your normal activities to reduce repetitive strain on your knee, give the injury time to heal and help prevent further damage. ...
    2. Ice. Ice reduces both pain and inflammation. ...
    3. Heat. ...
    4. Compression. ...
    5. Elevation.
    Jan 25, 2023

    What exercises should you avoid with knee pain? ›

    High-impact exercises can further injure painful knees. Avoid jarring exercises such as running, jumping, and kickboxing. Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury.

    What is the best exercise for seniors with bad knees? ›

    The Best Exercises for Bad Knees. The most effective way to alleviate pain in your knee joints is simply to get moving, Woods says. “Walking, water aerobics, cycling, swimming, yoga, and strength training all help improve the symptoms associated with arthritic knee pain and knee pain in general.”

    How do you get rid of knee pain naturally? ›

    However, the following simple remedies can help with many forms of knee pain.
    1. Physical activity. ...
    2. Strengthening exercises. ...
    3. Posture and support. ...
    4. Weight loss and diet. ...
    5. Medications. ...
    6. Massage. ...
    7. Aromatherapy preparations. ...
    8. Protection, rest, ice, compression, and elevation (PRICE)
    Jul 23, 2018

    What is the knee trick? ›

    So, um, what is the “knee thing”? This trending foreplay technique involves one partner putting their knee between another partner's legs and applying pressure.

    What is the best exercise for osteoarthritis of the knee? ›

    6 Exercises for Knee OA Pain
    • Listen to Your Body. ...
    • Mini Squat. ...
    • Quad Stretch. ...
    • Standing Back Leg Slide. ...
    • Knee Strengthener – Move 1. ...
    • Knee Strengthener – Move 2. ...
    • Hamstring Stretch. Sit on the edge of a chair. ...
    • Take Pressure Off Your Knees. Loosing one pound will take four pounds of pressure off your knees.

    Is it OK to wear a knee brace all day? ›

    If your orthopedist recommends it, you can wear your brace all day. However, improper use of a knee brace can worsen your pain or cause further damage to the knee. If you are using a brace that immobilizes your knee, the joint can weaken.

    What are the top 3 critical things you need to do now for knee pain? ›

    Within the first 24 to 48 hours after your knee problem has started you should try to:
    • reduce your activities but move as much as your symptoms allow.
    • put your leg in an elevated position, when resting.
    • move your knee gently for 10 to 20 seconds every hour when you're awake.
    • avoid long periods on your feet.
    Feb 2, 2023

    Does wearing knee support help with knee pain? ›

    A knee brace is one tool in managing the discomfort of knee osteoarthritis. A brace might help reduce pain by shifting your weight off the most damaged portion of your knee. Wearing a brace can improve your ability to get around and help you walk farther comfortably.

    What is the #1 knee mistake? ›

    So mistake number one, is to rest completely and stop doing any form of exercise. This is a big problem because often your knee will get stiff and the muscles around your knee will get weak, you'll lose fitness and most of us will put on some weight.

    What is the number 1 mistake that makes bad knees worse? ›

    You're putting too much pressure on your knee

    The right exercise is good for your knee, and the wrong exercise, such as running, can put too much pressure on your knee. Likewise, doing deep bends and squats for exercise for leisure, as with gardening, can exacerbate knee pain.

    What is the best sleeping position for knee pain? ›

    Best Sleep Position for Knee Pain

    Sleeping with knee pain may require you to elevate the knee and leg. If so, sleeping on your back is the best option. Place pillow under both legs to elevate the knee above the level of the heart. If there is swelling in the knee, the elevation can help to reduce it.

    What is the best vitamin for stiff joints? ›

    Glucosamine and chondroitin are two of the most commonly used supplements for arthritis. They're components of cartilage—the substance that cushions the joints. Research on these supplements has been mixed, in part because studies have used varying designs and supplement types.

    How do you lubricate stiff knees? ›

    Your joints' lubricating fluid allows your joints to move with more ease and less stress. To activate those juices, start your exercise routine with a gentle 5-10-minute warm-up and gradually increase your effort. Another good way to self-lube is drinking more water. Stretch regularly.

    How do you stretch your knee to unstiffen it? ›

    Quadriceps Stretch
    1. Stand with both feet flat on the floor, shoulder-width apart.
    2. Bend one knee and bring your heel toward your buttock. Reach back and hold your foot with your hand.
    3. Hold the stretch, then slowly lower your foot to the floor. Repeat with the other leg.
    Dec 5, 2022

    What are the signs of needing a knee replacement? ›

    5 Signs You Might Need Knee Replacement Surgery
    • Persistent or reoccurring pain.
    • The pain prevents you from sleeping.
    • You have difficulty doing daily activities including walking or climbing stairs.
    • Your knees are stiff or swollen.
    • Knee deformity — a bowing in or out of the knee.

    Can you get knee pain from sitting too much? ›

    Sitting for long periods of time

    When you're inactive for an extended period, you may experience knee pain. Sitting for a certain length of time can cause your muscles and tendons to stiffen, and this can cause discomfort. Many people find themselves sitting for a long time at: work.

    Can knee cartilage rebuild? ›

    Because cartilage does not have a blood supply, it has limited ability to repair itself. Cartilage regeneration, along with strengthening muscles around the joint, can help some patients delay joint replacement surgery for damaged joints.

    Why is my knee pain not healing? ›

    If you notice your knee injury isn't healing, it could be because you misjudged the severity or you simply didn't give it enough time and rest. Moderate soft-tissue injuries generally need a minimum of two weeks to heal, and returning too soon from a knee injury can actually cause more pain and tissue damage.

    What will an orthopedic doctor do for knee pain? ›

    An orthopedic doctor can administer ultrasound-guided cortisone shots as part of a comprehensive treatment plan for knee pain. Ultrasound is used for precision and the combination of cortisone and anesthetic helps deliver long-lasting pain relief.

    What if knee pain is not going away? ›

    If the pain is severe or the knee is swollen, see a GP straight away. If your knee pain is not severe, stop running and get it checked by a GP or physiotherapist if the pain does not go away after a week. They can also recommend stretches or exercises to help you recover.

    Should I push through knee pain? ›

    When it comes to exercise, medical experts agree: it's bad advice. “It's not really true. Having that mentality and trying to push through your knee pain is just going to make things worse,” says Christopher Kim, MD, an orthopaedic surgeon who specializes in sports medicine.

    Should I avoid walking with knee pain? ›

    In a study published in the Arthritis and Rheumatology Journal, experts concluded that walking could help people with knee osteoarthritis. It confirmed what many experts believe: Walking for exercise can help reduce pain and disability related to arthritis.

    Is riding a bike good for your knees? ›

    Cycling makes knee joint bend and stretch gently and helps to ease the movement of the joint. Cycling also improves the muscle strength around the knee joint, which ultimately protects the knee joint if there are any impact actions. So it's wise to say that cycling promotes knee joint health in many ways.

    What exercise is hardest on the knees? ›

    The worst exercises for people with bad knees are full-arc knee extension (using the machine at the gym), full-deep lunges, deep squats, and Hurdler's stretches as these exercises put excessive strain on the knee joints, increasing pain and causing injury.

    How can I strengthen my knees at 70? ›

    7 Knee Strengthening Exercises For The Elderly To Try
    1. Wall Slides. This exercise is great for strengthening the quadriceps, which are the muscles at the front of the thigh. ...
    2. Heel Raises. ...
    3. Hamstring Curls. ...
    4. Step-Ups. ...
    5. Clamshells. ...
    6. Quad Sets. ...
    7. Leg Presses.
    Dec 26, 2022

    What is the monster walk exercise? ›

    The Exercise: Take a step forward while moving your right foot toward your midline, then back out to the right. This will appear like a skating pattern. Repeat with your opposite foot. Keep your hips level and feet parallel as you walk.

    What movements should I avoid with knee pain? ›

    Avoid jarring exercises such as running, jumping, and kickboxing. Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, cause injury.

    How important is knee mobility? ›

    Your knees play an important role in your overall mobility. Knee problems caused by injuries or chronic conditions can impact your ability to move and perform daily living activities. If you have a knee problem that causes pain or impacts your mobility, you know that it can be hard to do simple things.

    Does building muscle help knee pain? ›

    But as muscles become engaged and strengthen, they absorb some of the force, which takes pressure off weaker, worn-put joints, explains Dr. Sutton, who is also fellow with the American Academy of Orthopaedic Surgeons. That shift can translate to a decrease in arthritis symptoms and improvement in day-to-day function.

    What is the #1 mistake that makes bad knees worse? ›

    You're putting too much pressure on your knee

    The right exercise is good for your knee, and the wrong exercise, such as running, can put too much pressure on your knee. Likewise, doing deep bends and squats for exercise for leisure, as with gardening, can exacerbate knee pain.

    Is it better to rest or move with knee pain? ›

    Do: Rest a Sore Knee. Take a break so your knee has time to heal. You'll only need 1 or 2 days of rest to ease minor knee pain, but severe injuries may keep you off your feet longer. Talk to your doctor if it doesn't get better after a few days.

    Does lack of mobility cause knee pain? ›

    When the foot and ankle do not have mobility, and/or the hip is lacking flexibility it causes a tug a war between the upper and lower leg with the knee being caught in the middle. This places stress on the knee joint and can lead to instability in the knee.

    What causes lack of knee mobility? ›

    Motion may be limited by a mechanical problem within the joint, swelling of tissue around the joint, spasticity of the muscles, pain or disease.

    Should you massage knee pain? ›

    Massaging the knee can be very beneficial if you are experiencing stiffness, pain, or swelling in your knees. Whatever the cause of your knee injury may be, massaging the knee can provide relaxation and take pressure off any nerves that may be causing you pain.

    How should I sleep with knee pain? ›

    Back or Side Sleeping for Less Knee Pain

    If on your back, put a pillow under your knees for support. On your side, keep your knee in a flexed position to minimize pain. Try to never sleep with your legs crossed. If you have knee pain due to injury, you should see an orthopaedic specialist.

    What muscles are best for strengthening knees? ›

    Strengthening exercises. According to the American Academy of Orthopaedic Surgeons, you can help reduce the stress on your knee joint by regularly working the muscles around your knee. To help strengthen your knees, focus on moves that work your hamstrings, quadriceps, glutes, and hip muscles.

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