| Chinese Title | 膝蓋解痛全圖解：日本膝關節名醫教你10種護膝運動，在家就可消除膝蓋痛！（最快1分鐘即可改善） |
| Original Title | ひざ痛変形性膝関節症自力でよくなる! ひざの名医が教える最新1分体操大全 |
| Authors | 黑澤尚、池內昌彥、渡邊淳也、巽一郎 |
| Translator | 劉格安 |
| Series | 健康力 |
| Publisher | 聯經出版 |
| Publication Date | 2022/06/09 |
| EAN | 9789570863192 |
| Book Dimensions | 21cm (length) × 14.8cm (width) × 1.1cm (height), 144 pages |
| Printing | Paperback / 25 open / Full color |
Synopsis:
Most knee pain can be improved without surgery;，
"home exercises" can make a difference!
Suitable for osteoarthritis of the knee, knee effusion, bow legs (O-legs), and cartilage damage.
──Renowned knee joint specialists introduce the "1-minute knee protection exercise," designed to immediately alleviate knee problems.──
If you have any more requests or need further assistance, feel free to ask!
▍Degenerative knee arthritis
▍Knee pain when walking, even painful during sleep
▍Pain and swelling when standing up
▍Difficulty squatting down smoothly or standing up
▍Unable to kneel, can only sit straight
▍Weak knees, difficulty climbing stairs
▍Knee pain due to bow legs (O-legs)
▍Knee injury requiring long-term rehabilitation
★Why does the knee hurt?
Japanese knee joint specialist Naoshi Kurosawa黑澤尚 believes that knee pain is mostly caused by "degenerative knee arthritis," a condition where the knee cartilage wears down and becomes inflamed due to years of load-bearing, leading to joint deformity. In addition to this, injuries such as meniscus tears, gout, ligament ruptures, or rheumatoid arthritis can also cause knee pain.
★ How to strengthen the knees and alleviate pain? "1-Minute Knee Care Exercises" suitable for everyone
The bones, cartilage, muscles, and ligaments that support the knee joint need moderate stimulation through exercise to prevent degradation. The "1-Minute Knee Care Exercises," innovated by a Japanese knee joint specialist, specifically target symptoms for repair and pain relief, making it the most suitable self-healing therapy for patients.
【Exercise①】Leg Lift Exercise──Strengthens thigh muscles, alleviating pain in as quickly as 7 days!
【Exercise②】Table Assisted Step──Enhances knee function and alleviates pain.
【Exercise③】Slow Flexion and Extension──Suitable for performing during bathing, expands the knee's range of motion.
【Exercise④】Light Knee Flexion and Extension──Bend and straighten the knee to increase protein polysaccharides within the cartilage.
【Exercise⑤】Toe Curling──Exercises the quadriceps, significantly improving pain.
★【Real-life Testimonials】Doing the "1-Minute Knee Care Exercise" daily eliminates knee pain!
‧Previously diagnosed unable to walk, relieved pain through consistent exercises, now able to go to the gym!──Mrs. Ogawa, in her 60s.
‧Could not kneel initially, but after starting Table Assisted Step and walking 5,000 steps daily, knee swelling reduced!──Grandma Shirakawa, aged 74.
‧Daily toe curling not only completely relieved knee pain but also enabled mountain hiking!──Mr. Shima, aged 78.
Features of this book include
▍Includes various knee pain case studies, offering pain relief methods.
▍Abundantly illustrated with colorful images, featuring large and easy-to-read text.
▍Demonstrates exercises with real-life examples, making learning easier.
目次
- 【Preface】Everyday One Minute Knee Care Exercises to Alleviate Knee Pain
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Prologue From Sharp Pain to Inability to Walk, Swelling and Accumulation! What's Wrong with My Knee?
- The Cause of Knee Pain: Degenerative Knee Arthritis Accounts for Up to 90%
- In the Early Stages of Degenerative Knee Arthritis, There Are Hardly Any Symptoms
- There Are Many Causes of Knee Pain, with Six Common Diseases
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Chapter 1: 90% of Knee Pain Does Not Require Surgery; Exercise Can Improve It!
- The belief that "resting the knee will heal the pain" is a misconception that accelerates cartilage wear.
- Up to 90% of knee pain cases do not require surgery; exercise therapy is more effective than medication.
- According to the International Society of Arthritis Research, there are three types of exercises that can significantly alleviate knee pain.
- Exercise the knee under painless conditions, even during inflammation or swelling.
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Chapter 2: The Key to Strengthening Muscle Strength is to Exercise the Thigh Quadriceps; "Leg Lifts" is the Simplest Exercise
- Exercising the quadriceps of the thighs strengthens the knees and prevents cartilage wear.
- Performing "leg lifts" strengthens thigh muscles by extending the knee slowly and lifting the leg ten centimeters.
- For most people, pain disappears within one to two weeks after starting leg lifts.
- Painkillers and joint injections are ineffective; knee pain is treated by leg lifts and weight loss.
- Patients previously unable to walk were able to heal their pain by continuing to perform leg lifts.
- During baths, try moving the thighs to build strong quadriceps.
- After starting exercises to strengthen thigh muscles, they progressed from being unable to walk to climbing stairs to visit shrines!
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Chapter 3: Aerobic Exercise, Starting with Table Supported Steps When Pain is Severe
- Aerobic exercise is crucial for improving knee function and alleviating pain, with walking being the best option.
- Patients with knee pain should not walk excessively; "table supported steps" are suitable for home practice.
- Start with table supported steps and transition to walking once the knee pain subsides.
- For patients in the late stages of knee pain unable to kneel, symptoms can be improved with table supported steps and walking 5,000 steps.
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Chapter 4: Perform Slow Flexion and Extension for One Minute During Bathing to Increase Knee Range of Motion
- As knee pain worsens, stretching becomes more necessary to prevent stiffness and expand range of motion.
- Heat application and slow flexion and extension exercises effectively alleviate knee stiffness.
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Chapter 5: Discovering the Cause of Persistent Knee Pain! Relieving Pain by Sliding the Knee Bone to Relax the Infrapatellar Fat Pad
- Recent research suggests that knee pain may also stem from the "infrapatellar fat pad.
- Long-term inflammation of the infrapatellar fat pad increases knee pain.
- Pressing on the quadriceps tendon can determine if the pain originates from the infrapatellar fat pad.
- Simply sliding the knee bone up and down immediately alleviates pain.
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Chapter 6: Knee Pain Due to Decreased "Proteoglycan" in Cartilage, Improved by Light Knee Bending and Straightening
- Increasing "proteoglycan" in the cartilage prevents worsening knee pain.
- Gently bending and straightening the knee increases proteoglycan even in older individuals.
- After performing light knee bending and timed stepping exercises, proteoglycan levels in the knee increased.
- Daily practice of knee bending and timed stepping reduces knee pain and swelling.
- Patients with degenerative knee arthritis who performed exercises for three months no longer experienced a decrease in proteoglycan.
- Previously considering joint replacement, they were able to walk for long periods after practicing knee bending exercises.
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Chapter 7: Daily Practice of "Toes Curling for Three Seconds" Cured Severe Knee Pain Previously Recommended for Surgery!
- Practicing "toes curling" led to the disappearance of severe knee pain in nearly half of the patients without surgery.
- Even with severe cartilage wear and thigh bone curvature, improvement without surgery is possible.
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Chapter 8: O-shaped Legs Indicate Cartilage Wear, "Walking on Tiptoes" Prevents Deterioration
- By correcting O-shaped legs through "walking on tiptoes," pain disappears and legs straighten!
- Suffering from O-shaped legs, use "walking on tiptoes" instead of surgery.
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Chapter 9: From New Drugs, Surgery to Regenerative Medicine, Degenerative Knee Arthritis is No Longer a Challenge
- 【Drug Treatment】 Includes painkillers, hyaluronic acid injections, etc., which can be used as needed.
- 【Physical and Orthotic Treatment】Using orthotic insoles or knee braces to correct O-shaped legs can reduce knee load.
- 【Arthroscopic Surgery】Has the lightest burden and fastest postoperative recovery, but the effect is limited.
- 【Total Knee Replacement Surgery】Most effective in eliminating knee pain, but kneeling or vigorous exercise is still restricted after surgery.
- 【Regenerative Medicine】 Partially effective for knee cartilage damage or deformed meniscus, it is considered an out-of-pocket expense item.
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- Author Introduction
Good Reviews and Recommendations
王偉全Wang Weiquan｜Director of the Taiwan Association of Regenerative Medicine and Chief Physician of the Super Comprehensive Clinic
林瀛洲Lin Yingzhou｜Chairman of the Taiwan Sports Medicine Association
侯鐘堡Hou Zhongbao｜Director of Original Force Rehabilitation Department
蔡忠憲Cai Zhongxian ｜Director of Kangfu Physical Therapy Clinic
──Recommendations (arranged by surname strokes)
Good Reviews and Recommendations Inspiring! It will make you no longer afraid of knee pain and rediscover your self-healing superpower!
──王偉全Wang Weiquan, Director of the Taiwan Association of Regenerative Medicine and Chief Physician of the Super Comprehensive Clinic
Degenerative arthritis must try exercise therapy!!!
──侯鐘堡Hou Zhongbao, Director of Original Force Rehabilitation Department
Author Introduction
Author：
黑澤尚 Naoshi Kurozawa Specially Appointed Professor of Orthopedic Surgery, Juntendo University School of Medicine
After graduating from the University of Tokyo School of Medicine, Dr. Naoshi Kurozawa served as an orthopedic assistant at the University of Tokyo and Chief Orthopedic Surgeon at Tokyo Metropolitan Taito Hospital. He pursued further training at Brigham and Women's Hospital, Harvard Medical School in the United States before returning to Japan.
Dr. Kurozawa has held various positions including lecturer in orthopedic surgery at the University of Tokyo School of Medicine, Chief of Orthopedics at Tokyo Teishin Hospital, Professor and Chief of Orthopedic Surgery at Juntendo University School of Medicine, Vice Director of Juntendo Tokyo Koto Geriatric Medical Center, and currently serves as the Director of Joto Hospital, Social Medical Corporation Shunko-kai.
In the early 1980s, Dr. Kurozawa achieved a world record as the first surgeon to complete anterior cruciate ligament reconstruction under arthroscopy. Later in the late 1980s, he advocated the belief that "exercise at home can improve knee pain and prevent recurrence," leading to the promotion of "Kurozawa-style knee rehabilitation exercises." His research has been validated globally and has become a standard treatment for knee pain.Dr. Kurozawa is also certified as a specialist and examiner by the Japanese Orthopaedic Association, a certified sports physician by the Japan Sports Association, and an honorary member of the Japanese Society for Arthroscopy, Knee Surgery, and Sports Medicine. His expertise lies in diseases and therapeutic exercise of the waist, knees, joint pain, sports injuries, and arthroscopic surgery.
Author：
池內昌彥Masahiko Ikenai Professor of Orthopedic Surgery, Kochi University School of Medicine.
After graduating from Kochi University School of Medicine, Masahiko Ikenai served as Associate Professor at the Department of Medical Education and Research at Kochi University. In 2014, he was promoted to Professor of Orthopedic Surgery at Kochi University School of Medicine. Currently, he holds positions as a board member of the Japanese Society for Arthroscopy and Knee Surgery, the Japanese Society of Joint Diseases, and the Japanese Society of Musculoskeletal Pain.
Author：
渡邊淳也Junya Watanabe Special Professor, Graduate School of Medicine, Chiba University.
After graduating from Chiba University School of Medicine, Junya Watanabe held positions such as orthopedic surgeon at Chiba University Hospital and Director of the Rehabilitation Department at Higashi-Chiba Medical Center. Since 2016, he has served as a Special Professor at the Graduate School of Medicine, Chiba University. Currently, he is certified as a specialist by the Japanese Orthopaedic Association, a sports certified physician by the Japanese Orthopaedic Association, a rheumatology certified physician by the Japanese Orthopaedic Association, and a clinical certified physician by the Japanese Society of Rehabilitation Medicine.
Author：
巽一郎Ichiro Tatsumi Head of Joint Replacement Center, Ichinomiya Nishi Hospital.
After graduating from Osaka City University, Ichiro Tatsumi held positions such as Professor of Orthopedic Surgery at Osaka City University Medical School, physician at Osaka Prefectural Center for Persons with Disabilities Welfare Hospital, and Head of Artificial Knee Joint Center at Shonan Kamakura General Hospital. Since 2020, he has been serving as the Head of Joint Replacement Center at Ichinomiya Nishi Hospital. He pursued further education at Mayo Clinic in the United States and Oxford University in England, studying advanced surgical techniques with minimal physical burden. Currently, he is recognized as one of Japan's leading experts specializing in "partial replacement surgery."
Translator：
劉格安Ge-an Liu Ge-an Liu graduated from National Chengchi University and currently works as a professional translator. His translation portfolio includes works in business management, medicine, travel, lifestyle, history, and fiction genres.
Author's Preface
Author's PrefaceRelieve Knee Pain with One Minute Knee Exercises / Professor 黑澤尚Naoshi Kurosawa, Department of Orthopedic Surgery, Shuntendo University
I wonder if all the readers picking up this book are suffering from persistent knee pain due to osteoarthritis, enduring symptoms such as pain, swelling, and difficulty walking?
Patients with knee pain of this kind often hear the same advice when they visit hospitals: "Please rest and take it easy as much as possible." While resting temporarily might be recommended during intense pain in the early stages, prolonged rest can weaken the bones that support the knee joint...
Internal serialization
■ The belief that 'knee pain will get better with rest' is a misconception that can lead to faster cartilage wear.
For over forty years now, I have been advocating the effectiveness of exercise therapy, significantly challenging the common beliefs about treating knee pain.
Previously, patients with knee pain were advised to 'rest,' using painkillers to alleviate pain and avoid stressing the knee, relying on the body's natural healing ability to recover.
However, if one rests all day, the muscles and ligaments (the strong fibrous tissues connecting bones) around the knee will gradually weaken (a condition known as disuse syndrome). Once the muscles or ligaments supporting the knee deteriorate, they place additional stress on the cartilage, causing it to wear out even more.
Moreover, while painkillers can cure knee pain during rest, if the knee is used again in the same manner, the weakened muscles and ligaments will lead to recurring knee pain. The traditional treatment methods often result in this vicious cycle of inflammation.
In contrast, if you follow the exercise therapy I recommend, the pain will start to subside in about two to three weeks, allowing you to walk more easily.
As your daily activities increase, the muscles and ligaments around the knee will naturally get stronger, which helps to reduce the wear and tear on the joint cartilage. Consequently, the knee joint will become less prone to inflammation, and the pain will gradually diminish.
As the pain decreases, the patient will become more active, further enhancing the stability of the knee joint, and ultimately breaking free from the grip of knee pain. Only through this positive cycle can one truly say goodbye to knee pain.
■ More than 90% of Knee Pain Can Be Alleviated Without Surgery: Exercise Therapy is More Effective Than Medication
When experiencing knee pain or discomfort, most people first visit an orthopedic clinic for diagnosis and treatment. After undergoing an examination and being diagnosed with osteoarthritis of the knee, the typical approach includes non-invasive treatments such as medication, exercise therapy, orthotic devices, thermal therapy, injections, or rehabilitation.
In cases where symptoms are mild, many patients start with medicated patches or creams and are observed over time. However, if symptoms worsen, treatments might escalate to oral painkillers or hyaluronic acid injections into the joint. In severe cases where knee movement becomes extremely difficult, surgery might be considered. Nevertheless, only a small percentage of osteoarthritis patients actually require surgery.
Refer to the illustration on the left, which is a pyramid diagram showing the severity of knee pain and the distribution of patients. The area of the diagram represents the number of osteoarthritis patients, with the severity increasing towards the top. It is estimated that there are about 24 million people with osteoarthritis of the knee, with only about 70,000 at the very top requiring surgery. In other words, more than 99% of patients improve through non-invasive treatments.
Among non-invasive treatments, exercise therapy is particularly crucial. Exercise therapy not only helps to reduce inflammation and alleviate knee pain but also strengthens the weakened muscles and ligaments (the tough fibrous tissues that connect bones), preventing recurrence. Thus, the effectiveness of exercise therapy for osteoarthritis of the knee surpasses that of medication. The next article will elaborate on why exercise therapy is considered the most advanced "standard treatment for knee pain."
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