Are you frustrated with your knee pain that seems to ramp up during the colder months? Do you notice stiffness and/or an achey feeling in the morning, pain and discomfort when going up and down the stairs, or are you hearing some unwelcome clicking or grinding in your knees?
Rest assured, you are not alone.
In today’s blog, I’m going to share with you 3 Free and EASY GIFTS you’ll want to give yourself this holiday season to ease your knee pain.
There are many forms of knee pain and knowing exactly where the root cause of knee pain is coming from can take some deep investigation. And while you can do multiple different exercises to strengthen & stretch your knees and legs, there are a few quick and simple things you can do right now to ease knee pain.
Here are 3 Free and EASY GIFTS to Improve and Ease Your Knee Pain:
1. Sugar is a pain in the joints!
I hate to be the bearer of bad news, but since the holidays are always good for sugary-rich food, it’s important that I let you in on this secret. We don’t always associate food with our joints, but in the case of that delicious holiday drink or your sweet carmel dessert, these can contribute to knee pain and discomfort.
Why? Well, sugary foods cause a spike in a hormone called insulin which can start a cascade of reactions that lead to inflammation.If you have a high sugary diet (processed foods included), symptoms of pain and aches can be higher. Sugar can also lead to early joint damage and arthritis.
2. Motion is lotion
In all cases with the knee, gentle bending and straightening of the knee while sitting or standing can ease a LARGE amount of knee pain immediately. Repetitive movements lubricate the joint, which allows the synovial fluid (joint lubrication) to coat the joint and ease discomfort. In all attempts to ease knee pain, gentle rocking has become a go-to for many knee pain suffers.
3. Knee pain (unless trauma related) isn’t always the source of knee pain.
Absolutely you feel the pain in your knee, but from what we see at The Physio Revolution, knee pain is caused from joints above and below the knee… at your hip and ankle level.When alignment or muscle weakness is created above or below, your knee takes the brunt of the workload. Therefore, typically, one must investigate deeper into the whole body complex to help discover how knee pain originated in the first place.
The REAL truth is:
Unintentional habits can be the culprit of why knee pain is staying or even getting worse. Many of those who we help literally have no idea what is causing their knee pain and how to help it.
If you fear your knee pain is or could get worse, it’s worth asking a specialist physical therapist to help during this time. If you want more information right now, then reading this blog will help you understand the #1 type of knee pain we help people with nearly every day…”A Major Source of Knee Pain: Why It Might Be Happening to You!“
If you are looking to seek more clarity on your knee problem you can Apply For a Free Discovery Visitby chatting with one of our team members to see if what we do will be the solution to you or your loved ones knee pain.
Brooke is a physical therapist, director of physical therapy, and co-founder at The Physio Revolution. She has worked with professional athletes from Olympic level and recreational weekend warriors to others who are in need of regaining their independence and mobility back in their everyday life.
Brooke works extensively with all of the PT’s and spends a vast amount of her time ensuring our treatment plans keep pace with the rapid advancements that make physical therapy so effective and such a ‘go-to’ profession for people aged 45+.
Great experience...very knowledgeable and personable people...color me impressed...
22:01 28 Nov 23
I found Physio Revolution on instagram and was pleasantly surprised. You never know on IG what’s real or a gimmick.PT has significantly decreased my chronic pain of over 10years.I was going to the chiropractor for all those years without much relief.In March of 2022 I was dx with MS which affected my left-side.So as your body does, it compensates and this put me in extreme hip/back pain. My right hip was stabbing in pain at night and I could barely sleep. I was desperate for relief!I was working out consistently at the gym thinking this will help get me into better “shape” but my back/hip was working overtime.It has been a lot of work with ups and downs but I am slowly beginning to experience pain free moments throughout the day, workout harder at the gym and it’s invaluable.Thank You to Dr Catherine and Dr Hannah! You are truly amazing!
01:18 22 Nov 23
Finding The Physio Revolution (TPR) and Dr. Cathryn has been a game changer for me. Physcially, I am in my best place in at least 10 years. Over the past 3+ years I have been dealing with chronic sciatica down my right leg. Regular nerve-root blocks helped, but since before COVID I had not been able to get out of the cycle of injections. Multiple Physical Therapists, several trainers, and trying Egoscue, but nothing worked. Until I found TPR and Dr. Cathryn a little over four months ago.I can truly say that TPR's approach with dedicated sessions has made a world of difference, and Dr. Cathryn has been the partner I needed to help me change my results. Not only has she done an amazing job deconstructing cause and effect to focus on things that are making a material impact on my body (hello, my toe and ankle mobility being a cause of hip and back pain), but she has become a trusted advisor and accountability partner.Everyone at TPR has been amazing and the overall customer experience is world class.If you are suffering from chronic pain, you owe it to yourself to check TPR out. I know I am so glad I did.
19:44 30 Sep 23
I have spent literally thousands of dollars on my knees, balance, and headaches. Then luckily I found TPR! Everyone is so nice, kind, and helpful! Dr Sara has helped me tremendously with gentle, effective exercises and I rarely fall now😊. She is a wonderful physiotherapist and I am VERY thankful for her!Sincerely, Sharon McDonald
04:23 12 Sep 23
22:30 06 Sep 23
I came here after being in pain on my left lower back for almost 2 years. I had done a lot of research on where to go and this just spoke to me. Doctors who care and take the time to figure out what is wrong instead of giving a piece of paper from the internet. Dr. Sarah has been the best at listening to me and my weird gripes and fears; given me the best exercises and care; and listens to what I'm worried about and gets me through the tough parts. I was discouraged about feeling better then it started hurting again but she encouraged me to keep going and that it was normal. She was so right! She gave me some new exercised to get me over the hump and I am feeling so much better. I can't recommend TPR enough for what ever is hurting you; they really want to help!
15:14 21 Aug 23
After an illness, my muscles were weak, making it difficult to work through daily activities. I could no long take long walks, garden, or work in the yard. I could not pick up my new great grandbaby.I listened to Dr. Brooke on Facebook and called to see if they could help me. I went for my first visit with Dr. Sara. My right hip pain was completely eliminated during that 1st visit, utilizing a simple exercise. Each week new exercises were tested and re-tested and I improved each week. I can now enjoy all the things I could not before and picking up my great granddaughter, Emmerson makes me smile! All of the staff are friendly, professional and treat you like family. I'm so thankful!
19:24 08 Aug 23
These people are a dream come true. They really listen and care. They’ve worked with me on all my physical stuff but also helped me mentally and they even worked with my neurodivergence to make sure I was able to keep up with my exercises. I’ve been to so many PT places and I had given up on the health system in this country, but these folks addressed my whole system like no other place would. I can’t recommend them enough, it’s definitely worth the money.
Rebecca A Lemos
03:11 06 Aug 23
I feel so much better now then I used 2 I'm getting better and better.
19:13 03 Aug 23
I had been dealing with pain/discomfort in my right hip that would come and go over the years. Sometimes it would prevent me from sitting comfortably or sleeping. I would need to stretch and take pain killers to get to sleep. Well they were able to fix in weeks what years of GPs, Chiro and Massage never could. Absolutely indebted to these wonderful PTs. They fixed my life long issue so quickly that we have moved on to improving my athletic performance. My teammates are complimenting me, I'm more competitive and above all else, my quality of life has improved.
15:27 19 Jul 23
My experience at The Physio Revolution (TPR) has been outstanding due to their holistic approach to physical therapy. Rather than treating symptoms, they seek the root cause of the pain, a strategy that resonates with me.My initial assessment with Dr. Regan was meticulous, and set clear goals for my recovery, demonstrating TPR's dedication to patient care. Working with Hannah, a PT Therapist at TPR, has been particularly rewarding. Her commitment and push for my weekly improvement have been pivotal in enhancing my quality of life.A welcoming atmosphere, professionalism, and sincere concern for patient wellness have marked every encounter at TPR. It feels more like coming home than visiting a clinic.I am genuinely grateful for TPR's unparalleled care that has transformed my physical therapy journey. Their patient-centered, comprehensive services are a game-changer in the field. I highly recommend TPR!
00:25 12 Jul 23
Could not recommend more!! I have several labral tears in my hip and was told by 3 different doctors last year that I needed surgery to completely replace my torn labrum. On a recommendation from a coworker, I decided to give TPR a try first before surgery.Before this injury, I was very active and did a lot of hiking, running, HIIT, and biking. I was extremely discouraged when this injury left me barely able to walk a mile. Now, I am nearly back to the same level of activity as before my injury and was even able to cancel my surgery!This has yielded far better results than any other physical therapy I’ve tried in the past. Their programs are highly customized to you and your body and take a truly holistic approach. Dr. Regan has been absolutely amazing and so diligent in her work.If you’re on the fence, I highly urge you to give this place a try! It’s worth it.
00:18 17 Jun 23
Dr. Sarah and the whole team at TPR have been nothing short of fantastic to work with.After dealing with numerous other physical therapists and online programs to try and elevate constant pain from a torn labrum in my hip, I stumbled upon TPR on Google. I was relatively skeptical at first, especially given the pricing model, but have been pleasantly surprised by the results I’ve gotten from working with them over the last few months.The personalized, hands on approach specifically tailored to my needs has been extremely helpful in helping me get back to doing what I love without pain. The guesswork and shotgun approach to physical therapy is something I’m grateful I haven’t experienced here.Thanks for all you guys do!
14:26 24 May 23
Great team that works to really understand the issues and works to plan for addressing them long term. I’m happy to have found them, everyone that works there makes it a great place.If you’re reading this review just book an appointment already.
5280 Human Care Center
17:03 05 May 23
I only recently started at TPR and it is the best decision I could have made not just for my back and neck pain primarily, but also my mobility level overall for my daily and recreational activities. Cailee is the sweetest person who could possibly greet you when you arrive (and also tolerates and even appreciates) my chronic early arrival:). And Dr. Regan, I cannot say enough about how much I appreciate your thorough evaluation and explanation of what I need to do to perform at my optimal level on a daily basis! Your knowledge base and attention to detail is astounding! I LOVE these ladies! This is not your insurance based "in and out" PT appointment that focuses on only one issue at a time. They will literally evaluate you from head to toe and make sure they understand your goals and really listen. If I could give 10 stars I would! SO worth the investment! Thank you!!!!
18:00 21 Mar 23
The hardest part of this review is the TPR family deserves more than just 5 stars! I have held off on writing a review because I wasn't sure how to properly articulate how the TPR family has changed my life. Prior to Dr. Regan I was preparing for two major surgeries, seeing multiple specialists, and weekly PT for disruptive/chronic pain. I also was grieving the loss of one of my greatest loves, running. A close friend encouraged me to try Physio Revolution. The entire team welcomed warmly, and I felt comfortable immediately. They took the time to listen and also establish reasonable expectations and how to partner with them in getting back the quality of life I desired. It is a special place that combines so many different elements with physical wellness. They're not just providing exercises but understanding why the movements are critical in healing and training. They also are respectful that this isn't the only thing you have going on and customize plans to your lifestyle. I have not only achieved physical strength, and the ability to run again, but also confidence and accountability in investing time in selfcare and wellness. I also have not worked this hard and feel confident it's because TPR is such an amazing partner. TPR team our passionate educators, patient, invested as must as you are (if not more!) and have the cutest mascot, Bella. Thank you Dr. Regan and team for everything!
22:54 19 Mar 23
This team is so committed to the wellness of all of their patients, and it really shows. They work tirelessly to provide clear, concise, and accurate information and exercises tailored specifically to your individual needs and utilize a wide array of useful resources that help you truly understand your body and it’s needs. Truly a wonderful team of personable and knowledgeable professionals. I would absolutely recommend this place to anyone in need. Thank you guys for all that you do!
17:13 18 Mar 23
A year ago I broke my shoulder into 4 pieces and the repair required a plate and many screws. I was concerned I would never ski, kayak or climb again. But Hannah with TPR has me back in the mountains doing all the things I love along with some new ones. I will turn 50 this year and am celebrating by testing the limits of this shoulder.
00:48 05 Mar 23
The team at TPR are amazing. I'd highly recommend them to anyone struggling to recover from injury or pain. When I first met Dr. Regan I couldn't walk without pain and it was severely limiting all aspects of my life. Today I'm pain free and that's completely due to the skill and professionalism of the entire staff. Thanks for everything you've done for me.
02:51 30 Jan 23
This review is long overdue. I started my 6 month therapy with Physio Revolution in November of 2020. I had multiple issues from previous injuries which included neck and shoulder pain, hip, back and knee pain. My biggest concern was my knee, which was bone on bone and a surgeon had previously told me to get a knee replacement. Dr. Regan was confident she could help me get back to playing hockey without surgery- for the first time in years I had hope! Long story short, the work that she had me do got me back in the game for the 2021 summer league. I play as a goalie and a skater, and I'm 59. Don't ever discount what your body is capable of- especially when you have professionals like those at Physio Revolution. Thank you!
07:03 29 Nov 22
The doctors at The Physio Revolution are really amazing. They diagnosed my problems and are helping me make progress every week. In just a few sessions I have moved on from almost constant pain in my knees to virtually no pain at all. The atmosphere in their clinic is comfortable and relaxed, and everyone working there is friendly and helpful. I’m very grateful they they are in our area!
06:44 26 Nov 22
The Physio Revolution is a top-notch physical therapy clinic. They fix all kinds of things. Backs, necks, shoulders, elbows, etc. But in fact, what the TPR team really does, and does better than any other place, is they restore the things in life that are priceless, the things in life that bring you joy, that you may have thought were gone forever due to pain. Things like a great game of pickleball or a hike with friends and family or just enjoying everyday life.During each and every session Dr. Regan will ask me about my pain level, how the exercises are going and gives me a hands-on treatment. As an added bonus she also recommends restaurants, books, movies and special events around Denver. But in all sincerity and honesty, she is the best at what she does. I always learn something, always feel safe, cared for, and always, always leave with much less pain and feeling better than when I walked in the door.While Dr. Regan has a special place in my heart for helping me get out of some unbearable pain the whole team is knowledgeable, kind, caring and just a really loveable pack of physical therapists and staff.The Physio Revolution is truly the best.Pro tip: Get to your appointment a little early. Cailee will play charades with you, give you podcast suggestions and tell you about a dog named Bread.
14:07 16 Nov 22
It has taken me some time to write this review because I needed to see if I could be helped. I came over and met with Dr Regan for my initial consultation with lots of skepticism. I like many had gone through years of PT for foot, back, hip, ankle, knee and shoulder pain for a temporary fix. I worked in the medical field and saw first hand how treatment plans were designed by insurance carriers based primarily on cost and time. Several weeks after a conversation with my physician I began with Dr Regan. Within 1 month I was able to stand and walk with minimal pain. She was consistent and persistent in asking me what bothered me so that we addressed every issue I would have. I struggled walking up and down stairs having severe knee and ankle pain now I am able not only to walk 2-3 miles a day I can run, walk a golf course and play Pickle ball pain free. I would encourage anyone with pain and joint issues to give TPR a try because they get to the root cause of your problems and work systematically to help you get to the best you. I love the staff! They make you feel like you are part of their family.Phenomenal Experience!! Highly recommend!!!
04:42 06 Nov 22
22:03 12 Oct 22
Espi was amazing!
00:56 11 Oct 22
I am so glad I found the Physio Revolution! Dr. Regan and Dr. Sarah are both amazing! It is apparent that they truly care and have made a program specifically tailored to what my body needs! Cailee is lovely and always so welcoming. You can tell they all work very cohesively to make their clients feel like top priority! I’m excited for what’s to come! Highly recommend this team and their philosophy!
13:36 20 Sep 22
Physio Revolution was great and very professional. Found them online , was very easy to located ,great place to relax and get a massage. They even had a bogo special going very affordable. Will be coming again when I visit Colorado.
18:20 13 Sep 22
I'm finally able to use the stairs without pain and I've only been going for 4 weeks.
16:43 28 Aug 22
The folks at The Physio Revolution are amazing - knowledgeable, supportive and provide fabulous customer service. From the first interview I experienced their sincere attention to my personal concerns. The program that Dr. Sarah is tailoring to my specific needs has been both easy to follow and highly effective in relieving my sciatic pain as well as rebuilding my damaged knee. After only 3 sessions I have regained significant mobility. Looking forward to Dr. Sarah shepherding me to full recovery without the need for surgery.
02:16 17 Aug 22
I loved my experience with physio revolution, they are so knowledgeable and attentive. I'm just starting my program and sarah explain everything to me and pin pointed all the issues see saw, I've had back problems seens 2010 and im excited to know that there is still hope, I'll do a follow up in 6 months.. thank you so much in helping me with my problem..
22:31 26 Jul 22
When I walk in the door at The Physio Revolution for my physical therapy I get a warm friendly welcome from Cailee, the receptionist. For my PT, Dr. Sarah (who has a Phd. in Physical Therapy), listens to how my week went, and then adjusts my exercises adding new ones and eliminating the others. When I get home, Dr. Sarah and Cailee, have sent me a list of my current exercises and a video of the new experiences. Everyone at The Physio Revolution is efficient and friendly.
16:19 16 Jul 22
The Physio Revolution is guiding me through exercises to over come chronic back pain and loss of strength from a failed hip replacement. I’m extremely grateful to Dr. Regan and all the staff at TPR for being patient and understanding as I regain my strength and self confidence.
20:45 14 Jul 22
Ok so honestly I was skeptical coming here at first after doing PT as outpatient at a hospital for 6 months 2 different times. It didn’t work, I still had the same issues of pain, numbness and tingling . After a few appointments my numbness and tingling significantly decreased and now it’s almost gone! I don’t need pain meds anymore! My quality of life is definitely significantly better and I finally see myself getting back on my bike and walking without pain and my arms going numb! Dr. Sarah ROCKS! I now have an active life to look forward to instead of watching other people do things I love doing!
22:05 08 Jul 22
I couldn’t even go up on step and they helped me go all the way to the 5k tough Mudder!!! I was so surprised and delighted how little things they knew about my body helped me make this goal in less than 6 months!!!
16:56 03 Jul 22
The main thing I benefited from was a changed mindset. I thought that I shouldn't ever hurt myself through exercises of muscles and joints that would challenge my body to conform to a healthy future. Dr. Regan convinced me one can challenge one's body and not hurt it. That's when my success took off! It seemed counter-intuitive, but this and other secrets she shared have resulted in a strong and virtually pain free body, making possible normal activities, including lifting grandchildren. Love TPR!!
20:30 25 Jun 22
Dr. Sarah at Physio Revolution has been amazing in helping me alleviate my back and knee pain. In just four sessions I am playing golf without soreness or tightness which has not happened for me in years. I would highly recommend The Physio Revolution team to anyone who is having knee or back pain. I'm finally on my way to feeling whole again and not living with pain and soreness.
16:29 25 Jun 22
I was very hesitant to engage the services of TPR. I previously had therapy, consultations with MDs and surgeons, x-rays, MRIs. The prognosis was bone-on-bone arthritis and a knee replacement. The solution from Ortho surgeon was total knee replacement to be scheduled in March, 2020. Covid intervened and I did not have the surgery. However, the pain was frequently very intense and I did not have the mobility I needed for daily tasks.I asked members of my church and friends to pray that God would intercede with the intense pain I suffered. I used hiking sticks or store carts to get around. After prayer and diet restrictions, the knee pain was greatly reduced, but still stiff and it was hard to perform many daily tasks, like stairs, gardening and vacuuming.While searching the internet for knee information, I saw a video of Dr. Brooke interviewing a patient. I was impressed and saved the information. My knee continued to feel better but not great. I gave up walking as exercise as recommended by another physical therapist.Fast forward to February, 2022. I wanted to get back to being more active but when I tried my knee was not cooperative. I contacted TPR for information and talked with Annie.. I came in for an initial assessment with Dr. Regan. I was very impressed with Dr. Regan’s knowledge, compassion and evaluation of my situation. The office Is a welcoming place and Cailee always greeted me with a smile and genuine enthusiasm.As I began my treatment, my appreciation of Dr. Regan’s knowledge increased greatly. She is an attentive listener, has an in-depth knowledge of the knee and muscles groups affected. Her concern for my recovery and encouragement to excel with the prescribed exercises is the best I’ve ever seen.From the very first session, I began to feel and experience improvement with daily activities, walking without poles and without pain. I can kneel, climb stairs, garden and other activities without pain. I began to feel stronger and more flexible. I can now walk 3+ miles per day without pain, work in my yard, and climb stairs. I so appreciate the instructional videos. Dr Regan has helped me regain an active lifestyle. I am so thankful I made the decision to seek help from TPR. I highly recommend Dr. Regan and TPR team.
15:13 25 Jun 22
TPR has a great team of PTs and staff. Very communicative. I just love the whole body approach to treatment and the ability to attain long term goals. Not only did Dr. Regan address my neck pain, but we also tackled imbalances causing some knee pain that was preventing me from running longer distances. I am doing great now and enjoyed a recent half marathon! I highly recommend TPR.
03:59 23 Jun 22
Dr Regan is awesome. She is very knowledgeable and listens to me in order to come up with a plan. She then explains how and why we are doing specific exercises. 6 weeks ago I could barely walk. Now I’m golfing. I know that building muscle takes time, but with her help, I’m on my way to being a stronger man.
14:46 22 Jun 22
These Drs. are amazing! They have helped me stay away from the surgery knives and shots for the last year. Plus, they are always helpful and positive every time!
23:23 18 Jun 22
The Physio Revolution has been a game changer in the life of my wife. I have watched her work hard and rebuild her body patiently and purposefully over the last year with the help of Dr. Sarah. As new empty nesters the Physio Revolution has given us the opportunity to pursue the physical activities we had talked about years ago but didn't think could happen. We had a great time hiking several national parks in Utah in April. Most recently we conquered "Rattlesnake Hill". Most know it as Bluffs Regional park - from our door and back with two 300 foot climbs we hiked 5.4 miles on Memorial Day. My wife has already left her response - it was time I wrote mine. Thanks Dr. Sarah and the TPR skills the sky is the limit in these golden years :).
21:22 18 Jun 22
The Physio Revolution is A-Mazing! Phenomenal really. The passion and knowledge really stands out and they have a true desire to help people in any way they can. They go above and beyond. I highly, highly recommend.
18:26 18 Jun 22
I was very pleased with the evaluation Dr. Sarah did for me and with the instructions she provided to get started on my plan.I do the exercises daily and I'm seeing improvement with reduced pain and better balance.
16:26 18 Jun 22
I had an incredible experience at TPR with Dr. Brooke! After several years of regular PT I was still struggling with a leg injury that really limited my ability to hike and take walks. After working with Brooke I am able to be very active again. I also have a home program to maintain the improvement. It was always fun to go into the clinic. The staff were all warm and welcoming. I actually 👀 forward to my appointments!Linda Mitchell
14:45 18 Jun 22
Knee problems? Are you considering injections, surgery, knee replacement? Stop!! Go to The Physio Revolution first. The group is amazing and there individual attention to your needs and treatment is outstanding. I waited too long but I’m back doing what I love to do, tennis, hiking and skiing (have to wait for snow). I just can’t say enough about the folks and treatment at The Physio Revolution!!
23:19 17 Jun 22
Dr. Sarah was OUTSTANDING!!!! Two physicians hinted that I needed knee replacement. I bought into the specific program Dr Sarah set up for me. The difference from six months ago is remarkable. I can’t say enough good about her.
19:39 16 Jun 22
I attended Physio therapy sessions because I had a pinch in my back hip that my primary care was unable to diagnose or treat to my satisfaction. I saw physiotherapy revolution on face book and Brooke Olsen hit the mail on the head of pain for me. I didn’t want or need pills( pain, muscle relaxers). I wanted to know why and how to get rid of the pain encumbering my life style. So I called Physio revolution to see if they could help me. I signed up for 10 weeks and it wasn’t covered by my insurance but half way thru treatments with Dr Regan I was doing much better. I had better understanding of what was going on with my body and learned exercises and stretches to do each day that treated my pain and if it returned, I knew how to then treat the pain myself. Knowledge is powerful treatment. I’m now released from sessions but know I can call and get help if any pain incumbents my life again. I am greatful I made my first appointment and followed up with the treatment plan. It was worth going out of network to find help. Donna P