Knee Pain — What Really Helps Lessen Your Pain!

woman with knee pain holding her knee after running

© Lars Zahner | fotolia.com 

 

 

Tips for Pain Relief at Your Fingertips

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Background, Causes, Symptoms, Tips and Exercises from the Pain Specialists Liebscher & Bracht

There has been an increasing number of knee replacement surgeries worldwide: between 2000 and 2015, the rate grew almost twice as high as it used to be.1) The frightening thing is: most operations are completely unnecessary, as a study by the Bertelsmann Foundation has shown.2) Often, simple exercises and effective treatment are sufficient to remedy the complaints, even if you have already had an operation or therapy.

We at Liebscher & Bracht have developed a pain therapy that can quickly and permanently eliminate your knee pain — without surgery or medication.

In a Hurry? Jump to the Chapter You Want to Read:

Treating Knee Pain At Home

 
Roland Liebscher-Bracht shows his knee pain excersise

We’ll show you how to get rid of knee pain quickly and efficiently. Get started right away.

To the exercises

Understanding the Causes

Anatomy of the knee joint

Forewarned is forearmed. Learn all about the causes and symptoms surrounding knee pain.

Discover more

About Treatment Methods

Doctor touching the knee of a patient.

Current studies show that methods like arthroscopy or injections are ineffective in the long run. 

Find out why
Roland Liebscher-Bracht

Roland Liebscher-Bracht

Germany's most trusted pain specialist and author of several bestselling self-help books on the treatment of pain conditions.

 
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Roland Liebscher-Bracht is Germany's most trusted pain specialist and author of several bestselling books on pain treatment. Together with his wife, Dr. med. Petra Bracht, he has developed a revolutionary method to treat pain conditions. With the help of the so-called "osteopressure", where you press specific points on your body, and special stretching exercises, pain can be stopped entirely without medication or surgical intervention. This pain treatment allows you to alleviate pain by yourself. Find out how exactly this works in this article or our numerous YouTube videos.

Roland Liebscher-Bracht

Germany's best-known pain specialist and author of several bestselling books on self-help against pain.

 
Read more

Roland Liebscher-Bracht is Germany's best-known pain specialist and author of several bestselling books on pain treatment. Together with his wife, the physician Dr. Petra Bracht, he has developed a revolutionary new form of pain treatment: With the so-called "Osteopressur", in which certain points on your body are pressed, and special stretching exercises, pain can be stopped completely without medication or surgical intervention. It is particularly important that this pain treatment gives you the opportunity to help yourself against your pain in a self-determined way. You can find out exactly how this works in this article and in the numerous YouTube videos.

What Really Helps Relieve Your Knee Pain — And What Does Not?


Currently, millions of people suffer from knee pain, but many doctors recommend surgery and therapeutic measures that have little effect. For example, arthroscopy is one of the most common procedures for knee pain, although several studies have shown that it has no further benefit.3) In most cases, such therapy recommendations are accompanied by a lack of patient education. The false assumption that knee pain is caused by worn articular cartilages is still frequently held. However, the cartilage has no pain receptors at all and therefore cannot be the starting point of the pain.

Artificial knee joints are also implemented far too often and too hasty, while other therapeutic options are excluded. The internationally renowned knee specialist Prof. Dr. med. Hans Pässler considers an average of three out of four recommended knee operations to be unnecessary.4) Studies show that patients with artificial joints still experience knee pain after an operation.5) We are not surprised by this:

In almost all cases, the pain is caused by unyielding muscles and fasciae that build up strong tension, which compresses and destroys the cartilage in the knee joints.

Receptors in the periosteum register the threat to cartilage and joints from this excessive tension. They transmit the information to the brain, where the pain registers. The brain sends the so-called signal pain to the regions that are threatened by wear and tear, your knee joints. If the muscular-fascial tensions are not normalised, the knee pain and joint wear and tear will not stop. Regardless of whether you have an artificial knee joint or not.

Our pain therapy with Liebscher & Bracht exercises is therefore specially designed to relieve these tensions and to enable you to lead a pain-free life again.

In the chapter “Treatment” we will show you in detail how the Liebscher & Bracht therapy works and how you can permanently get rid of your knee pain with simple exercises.

Roland Liebscher-Bracht is performing a pain-free exercise.

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1. What Causes Your Knee Pain?


According to conventional wisdom, knee pain is often attributed to permanent incorrect loading, overweight, age-related cartilage wear in the knee joint or intensive sporting activities. For many people, this seems logical, as they experience knee pain shortly after a sporting activity, for example. However, according to our know-how of more than 30 years, this has nothing to do with the sport itself! Unyielding muscles and fasciae ensure that the cartilage in the knee joints is strongly compressed and wears out due to one-sided pressure. The brain, therefore, sends a signal to prevent further damage to the cartilage and knee joint — the pain tells us not to go on as before.

Of course, pain can also result from illness or accidents. If the joint is severely damaged by an accident or if joint fluid, blood or pus accumulates in the knee joint, this can lead to swelling and severe knee pain. In our experience, however, the cause of the pain is due to strained muscles and fasciae.

1.1 Why Do Your Muscles and Fasciae Become Unyielding?

A healthy person has 656 muscles that are penetrated by fascia — the soft tissue components of connective tissue. Every time a joint is stretched or flexed, some muscles and surrounding fasciae contract while others give way and stretch.

Our body’s movement system allows us to move 100 percent of our joint angles — but we only use a staggering 10 percent of them!

Anatomy of the knee joint

(c) studiovin | shutterstock.com

Unyielding Muscles and Fasciae in the Thigh:

The large thigh muscle (musculus quadriceps femoris) consists of four muscle heads that extend to above the knee joint and stretch it as needed. If you stand straight and bend one leg backwards so that your heel touches your buttocks as far as possible, the thigh muscle at the bent knee joint is stretched. However, if you are standing straight, the muscle is in the shortest position.

Inflexible Muscles and Fasciae in the Lower Leg:

When you are in a sitting position, other fasciae and muscle groups, such as the twin calf muscle, become more and more rigid. The twin calf muscle also extends beyond the knee joint and is responsible for bending the joint. When you stand, it is stretched, and when you sit down, it is in the shortest position. So, by frequently sitting and standing, different muscles and fasciae flex less and less and thus appear shorter and shorter.

One-Sided Movement Patterns Make Your Muscles and Fasciae Unyielding

The movement of the knee joints is severely restricted by our everyday life and is thus far too unbalanced. Nowadays, people sit for an average of seven hours a day, which is exacerbated by sleeping with knees bent. In addition, we walk almost exclusively with our legs only slightly bent or almost stretched. Deeper knee angles are used less and less with increasing age or can even be prohibited by some doctors because of the supposed risk of overstraining.

The consequence of this is that the joints of most people who suffer from knee pain are compressed by the tension of the unyielding thigh muscles and simultaneously unyielding calf muscles in such a way that the menisci tear and wear out. Of course, knee pain can also be caused by injury or accident, but in most cases the cause is shortened muscles and fasciae and the resulting tension.

1.2 Knee Pain Due to Arthrosis? A False Diagnosis!

Especially in older patients, arthrosis is often diagnosed as the cause of knee pain. Knee joint arthrosis (gonarthrosis), i.e. excessive wear and tear of the cartilage and menisci in the knee joint, as well as the knee pain occurring in parallel, can be found in about 10 percent of all persons over 55 years of age. 25 percent of people over 55 suffer from severe knee pain at least once a year.6)

According to orthodox medical doctrine, osteoarthritis in the knee joint is understood to be an excessive wear and tear of the knee joint, which can be caused by long-term heavy strain on the knee joints, bone diseases such as osteoporosis, injuries such as meniscus damage, joint inflammations such as arthritis or a malposition of the knee joints. Joint wear and tear can go on for a long time without symptoms before knee pain, noises during knee joint movements and other complaints become apparent.

Arthrosis is not a genetic fate!

Gonarthrosis progression in 4 stages

The four stages of gonarthrosis. | (c) bilderzwerg – Fotolia.com

If the diagnosis for you is “gonarthrosis” — i.e. knee arthrosis — then the conclusion that your cartilage or even the knee joint is heavily worn is of course correct. However, it is a big mistake to see the cause of your knee pain in the wear and tear of the cartilage! How is that supposed to work? After all, there are no pain receptors in your cartilage. However, conventional medicine often establishes a causal link between the simultaneous damage to the structure and the pain. Even the prevailing opinion that knee arthrosis is genetically determined or a normal side effect of old age can be clearly refuted by our decades of experience!

Wear and tear is usually caused by strained muscles and fasciae that compress the cartilage in the knee joint too much. The brain therefore projects a signal pain into this area of the body to stop the damage. If you have an artificial knee joint fitted because of the pain or if you are prescribed painkillers, this does not change the wear and tear. The tension of your muscles and fasciae must be permanently normalised.

1.3 Conventionally, Knee Pain Is Divided into the Following Categories:

For a better diagnosis, knee pain is often divided into different categories according to conventional understanding. Depending on where you feel the pain, the pain can then originate from the kneecap, the inside, the hollow of the knee or the outside of the knee. Here we summarize the conventional view in the most important points. However, we at Liebscher & Bracht do not share this view in many respects. If there is no accident, a serious injury or illness caused exclusively from the outside, knee pain is in almost all cases the result of muscular-fascial tension.

Anterior Knee Pain or Pain in the Kneecap

Pain at the front of the knee can often radiate into the thighs and lower legs. According to conventional medicine, this form of knee pain is often caused by the kneecap (patella), whose movement in the knee joint is restricted by displacements, malpositions and deformations. According to this view, knee pain often occurs due to uneven muscle and strength training or arthrosis behind the kneecap (retropatellar arthrosis). In general, many doctors believe that joint pain in the knee can also be a symptom of a rheumatic disease.

The so-called jumper knee is also often cited in conventional diagnoses as a reason for knee pain in the front. This diagnosis is particularly common among athletes who frequently perform jumping movements, rapid changes of direction and abrupt stops. Overloading of the patellar tendon leads to tendon injuries (tendinopathy) at the lower edge of the kneecap, which results in corresponding pain.

anatomy of the knee with pain in the knee cap

(c) studiovin | shutterstock.com

Inner Knee Pain (“Medial Knee Pain”)

The pain on the inside of the knee often affects the inner knee joint space and can radiate to the inside of the thighs and lower legs. According to conventional wisdom, pain on the inside of the knee is mainly caused by malpositioned feet and worn and poor shoes. However, according to this view, it can also be caused by injuries and damage to the meniscus, bow legs, inflammation of a bursa, tendon damage or diseases such as Ahlbäck’s disease. Incorrect movements during sports and incorrect weight-bearing can lead to injury to the inner meniscus, resulting in severe pain on the inside and restricted movement of the knee. 

lateral knee pain outside

(c) nuiza11 | shutterstock.com

Knee Pain on the Outside (“Lateral Knee Pain”)

In this case, too, worn shoes and malpositions are said to be a frequent cause of pain. However, in the case of outer knee pain, defective positions of the knee joint, such as bow legs or knock knees, should also be checked. Furthermore, injuries to the outer ligament or meniscus, permanent heavy loads as well as wear and tear of the outer knee joint gap can be the cause and should be clarified by extended examinations.

A frequent cause of pain on the outside of the knee joint is the so-called runner’s knee, especially in people who are active in sports. Due to less pronounced trunk and buttock muscles, the tendon plate at the knee can be overstrained when running. Bow legs can also lead to a runner’s knee in connection with regular strain. According to mainstream medicine, the pain on the outside is caused by the tendon plate rubbing against the outer bone projection of the thigh bone over the knee joint. In athletes — according to this opinion — repeated knee flexion and subsequent stretching of the knee joint can lead to irritation, which causes the symptomatic runner’s knee pain and discomfort. Initially the knee pain on the outside only occurs when running, but later also when walking.

Pain in the Hollow of the Knee

According to allopathic findings, an overload of the popliteal muscles or the muscles of the back of the thigh due to too intensive or incorrect training can be the cause of pain in the popliteal fossa. Then there is usually an irritation or inflammation of the tendons of these muscles, which becomes apparent through the corresponding pain symptoms on the outside or inside of the popliteal fossa. In addition, the tendons may be affected by thickening or overheating. In such a case, movements such as bending the knee usually cause particularly unpleasant knee pain that can radiate into the thigh.

Knee pain, which occurs particularly in the area of the hollow of the knee, can also be an indication of an injury — for example, a lesion on the posterior horn of the meniscus. Due to an accident or twisting of the knee joint, injuries to the meniscus or to the knee ligaments and tendons can occur. Especially in professional sports, cruciate ligament ruptures and damage to the meniscus are often diagnosed.

Do You Suffer from a Baker’s Cyst?

Knee pain and a simultaneous swelling in the hollow of the knee is usually a “Baker’s cyst”, which, according to conventional understanding, is caused by an irritation symptomatology as a result of damage within the knee joint, for example: chronic meniscus damage, rheumatoid arthritis or other joint wear and tear, patellar instability (patella luxation) or inflammation in the knee. According to this view, this leads to an increased production of synovial fluid, which results in increased internal pressure in the knee joint. The joint capsule gives way, the surrounding connective tissue slackens and a cyst with synovial fluid forms in the hollow of the knee. A clearly perceptible swelling on the outside and pain in the hollow of the knee are the typical symptoms.

baker's cyst

(c) Artemida-psy | shutterstock.com

The cyst can cause increased pressure on the nerves and vessels in the hollow of the knee, which can lead to complaints such as numbness and paralysis. Small Baker’s cysts often do not cause pain or knee problems and do not cause pronounced swelling. If the Baker’s cyst tears as a result of jerky movements, injuries or excessive pressure, for example, sudden pain in the hollow of the knee occurs.

anatomy of the bakers cyst

(c) Aksanaku | shutterstock.com

In our opinion, the pain attributed to the Baker’s cyst is caused by the fact that the surrounding connective tissue becomes increasingly dense and firm as a result of frequent sitting. A Baker’s cyst therefore does not require surgery. The pain and swelling can be relieved by stretching the muscles and fasciae.

Conventional treatment of the Baker’s cyst involves the administration of anti-inflammatory drugs and, if necessary, cortisone. If the swelling and pain as well as the restricted mobility do not subside afterwards, surgery is usually initiated to remove the cyst. In our experience, surgery is not necessary in most cases! Our therapy can most often reduce the swelling and pain significantly after the first treatment.

Other Forms of Knee Pain

Especially in professional sports, unfavourable movements or accidents repeatedly lead to knee strain and damage, for example by twisting the knee or tearing the meniscus. This can also cause a piece of cartilage to break out of the knee joint. In case of doubt, the extended examination by MRI and X-ray should provide clarity.

Especially when climbing stairs or walking downhill, many people notice discomfort and knee pain. When climbing stairs, patella malpositions, knee wear and the posterior cruciate ligament are often said to be the cause of pain. When walking down stairs, it is assumed that the anterior cruciate ligament (ACL-rupture) and kneecap problems are the cause.

Roland Liebscher-Bracht is performing a pain-free exercise.

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2. What Symptoms Do You Experience?


The pain comes in different forms and the correct identification of the problem is extremely important. It can be felt in the following places:

  • in the knee joint
  • on the outer side of the knee
  • on the inside of the knee
  • at the back of the knee
  • at the front of the knee
  • around the kneecap

Wear and tear in the knee can affect the cartilage on the contact surface of the joint and the menisci. You should pay attention to the following symptoms:

  • stiffness sensation with initial pain
  • swelling
  • pain with greater and increasingly less stress
  • decreasing stability
  • pain that forces you to stand still while walking and finally tortures you at rest and at night with increasing restriction of movement

3. What Does Pain Mean According to Liebscher & Bracht?


Knee pain reduces the quality of life and yet it is an important alarm signal of the body, as we will show you in the chapter “Treatment”. Our body wants to tell us that something is wrong and that we should deal with the problem.

It is like the oil indicator light in a car: no one would think of taping this flashing alarm signal so that it would not bother them. Everybody knows that it destroys the engine and the car will soon stop working. Why do we treat our car more sensitively than our body?
Roland Liebscher-Bracht

Of course, knee pain is very unpleasant and severely restricts us in our everyday life and especially when doing sports. But it would be even more dangerous if wear and tear, cartilage and meniscus damage were painless and we would not notice any of it. We should not ignore this alarming pain in our body or cover it up with painkillers, because it tells us that we should not continue as before. The therapy according to Liebscher & Bracht reduces the tension of the muscles and fasciae and ensures that your knee does not suffer any further damage.

Roland Liebscher-Bracht is performing a pain-free exercise.

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4. Treatment: What to Do About Knee Pain


Many pain patients are prescribed medicine or injected by their doctors after the examination. This happens in addition to conservative therapeutic measures such as physiotherapy, anti-inflammatory drugs and painkillers, cortisone or hyaluronic acid. Arthroscopies with cartilage smoothing, meniscus removal or repositioning operations can also be performed and finally artificial knee joints can be inserted. Knee pain that persists even after the insertion of artificial joints is usually classified as not treatable. The affected patients are consistently given strong painkillers and receive psychological support, having to learn how to live with the pain.

We have a completely different view! With the right exercises every person has the chance of a painless life!

4.1 Why Do Many Treatment Methods Not Help You?

✘ Knee Arthroscopy Shows No Effect

In knee arthroscopy, an arthroscope is inserted through a small skin incision to examine the knee joint. An arthroscope is a thin tube with a small video camera and light source as well as a flushing and suction device. Other instruments can be inserted to treat the damage directly. For example, in the case of a torn meniscus, the torn part is cut out round with small scissors.

However, the fact that such a knee endoscopy with therapeutic measures does not alleviate the pain is shown, among other things, by the well-known study by Bruce Moseley, which was published in the renowned “New England Journal of Medicine”.

Surgeons do a knee arthroscopy

(c) Oscar Carrascosa Martinez | shutterstock.com

Randomly selected patients with knee osteoarthritis underwent a knee arthroscopy, whereas a placebo control group merely thought they were treated the same. The group that actually received a knee arthroscopy should have subsequently experienced less pain and better knee function than the placebo group. But to the astonishment of the researchers, the study could not detect any difference between the groups.7) Another study supports this finding. It was found that knee endoscopies have no further benefit compared to a purely medical and physiological treatment.8) The Joint Federal Committee therefore decided in 2015 that joint endoscopies will no longer be paid for by health insurance companies.

The good thing is, we can explain the amazement of the researchers! Because the reason for knee pain is not the wear and tear on the joint and the worn cartilage itself, but the strained muscles and fasciae that cause the damage.

Contrary to what some doctors claim, knee endoscopies also do not lead to artificial knee joints being used less frequently. This is made particularly clear by a Bertelsmann study that caused a great stir. According to the study, knee operations are more common in economically strong, higher-income districts in particular — although arthrosis is actually less common there.9) This could be related to an oversupply of doctors in these districts who might have an economic interest in the operations. At least this is suggested by the study, as SPIEGEL ONLINE, a German news website, comments10):

“The Bertelsmann Foundation raises the question of the extent to which the population’s supply of knee surgery is geared to actual medical needs.”
SPIEGEL ONLINE

WDR television also reported on the results of the study under the title “Das Geschäft mit dem Knie” (“Business with the knee”).11)

✘ Artificial Knee Joints Are Usually Unnecessary!

If a joint is completely destroyed or a hip socket is broken, it is of course a blessing that artificial joints can be inserted. However, do they really help in the long run? From 2005 to 2011 alone the number of first-time joint implantations increased by 15 percent in Germany, according to the Bertelsmann study.12) In the United States the percentage of total knee arthroplasty was even higher at almost 162 percent PER YEAR between 1991 and 2010.13) Are our knees really this susceptible to wear and tear? A German newspaper pointedly remarked that  “above all […] those operations which earn the clinics a lot of money always seem to come into fashion”.14) These include especially operations on the knee, as a dissertation submitted to the Berlin Charité shows: On average, an initial operation on the knee joint costs 8,962 euros and a revision operation costs about 32,284 euros in Germany.15) In the US, the average costs are significantly higher. The hospitals there charge about 50,000 US dollars on average.16)

 

 

 
Artificial knee joint

(c) studiovin | shutterstock.com

Nearly all patients can be fitted with prostheses because of the knee pain and here we can clearly say in most cases that surgery is unnecessary. The pain is caused by muscular and fascial tension and an artificial knee joint cannot change this!

✘ Health Risks with Artificial Knee Joints

The insertion of an artificial knee joint is also associated with special risks. The wear and tear continues even with the artificial joint if you have not relieved the muscular-fascial tension and the knee is therefore still under enormous pressure.

The materials used in the artificial joint abrade and the substances can accumulate in the body as well as penetrate the joint capsule and diffuse into the tissue.

Artificial knee joints usually consist of a titanium or cobalt-based alloy. Although these are high-strength materials, the aggressive environment of the body nevertheless causes corrosion, i.e. the metallic particles are released. One study showed that patients with an artificial knee joint had a significantly elevated cobalt level of 4 ppb in their blood after five years.17) For comparison, people without artificial joints had an average cobalt level of less than 0.25 ppb in their blood. The consequences are devastating: a chronic excess of cobalt in the body can lead to toxic symptoms in the form of hypothyroidism and damage to the heart muscle. It is therefore not surprising that a team of researchers at the Boston University School of Medicine found out that artificial knee joints increase the risk of heart attacks.18)

In addition, whenever loads are involved, inflammatory repair processes also occur. The natural joint can counteract the inflammation via the immune defence of a healthy body — an artificial knee joint cannot do this. After all, a prosthesis is a foreign body that cannot defend itself and is therefore often a source of inflammation. The Süddeutsche Zeitung reported on this problem in a detailed article: even leg amputations can be the consequence in severe cases of inflammation.19) If the inflammation is detected in time, it is usually followed by a prescription of anti-inflammatory drugs, which in turn can again have side effects.

✘ Three Out of Four Knee Operations Are Unnecessary

The world-renowned knee specialist Prof. Dr. med. Hans Pässler warns of the large number of unnecessary knee operations. On average, he rejects three out of four recommended operations.20) The proportion of unjustified operations is constantly increasing, he notes with concern:

“This has a lot to do with the fact that the chief physicians in the clinics are under pressure to increase the number of operations and that the colleagues with their own practices have to earn the exorbitant costs of the operating theatres they use”.
Prof. Dr. med. Hans Pässler

Knee Surgery

(c) l i g h t p o e t | shutterstock.com

A study at the Charité hospital in Berlin shows that one out of four persons is dissatisfied with the result of their operation for an artificial knee joint.21) The researchers blame deficiencies in the insertion of the joint for this. Over 60 percent of the prostheses that had to be replaced indicate medical errors during implantation.

However, this is not an explanation for the postoperative pain: studies show that patients who have had an artificial knee joint implanted still have pain after the operation.22) If the pain was caused by the cartilage damage or the worn joint, this knee pain should actually no longer exist after the operation. We are not surprised: if the muscular-fascial tension is not normalized, pain and wear and tear will continue even in artificial knee joints. The anaesthetic used during the operation does cause the muscles to relax, but this can also lead to a short-term improvement. In the long term, however, the old complaints will reappear if the actual cause is not treated.

doctor gives hyaluronic acid injection for knee pain

(c) Lesterman | shutterstock.com

✘ Hyaluronic Acid Injections Do Not Free You Permanently from Knee Pain!

Many doctors also use hyaluronic acid for knee pain, although its benefit has not been clearly proven. Hyaluronic acid is a natural component of the synovial fluid in the knee, where it acts as a lubricant. The injection of hyaluronic acid is intended to improve the sliding ability of the synovial fluid and inhibit inflammation, which should lead to pain relief. However, half of the studies carried out on this subject show that this therapy has no effect. The other half prove a pain-relieving effect, but only over a certain period of time. In the long term, this will not relieve your knee pain.

The Harding Centre for Risk Competence at the Max Planck Institute in Berlin has not been able to establish a lasting effect against knee pain for the injection of hyaluronic acid: after a few months the improvements are no longer detectable.23) In contrast, the risks have only been partially researched and are often underestimated. However, the patient is usually not properly informed about them.

Conclusion: Many Ineffective Therapies!

In summary, it can be said that many conventional therapy methods that are frequently used yield little benefit but many risks for the patient. Hyaluronic acid injections and artificial knee joints can lead to inflammation, which aggravates rather than relieves pain. Only in really serious cases is an operation necessary: if a joint is so destroyed that it is blocked and all other measures do not bring about a cure. However, a distinction must also be made between joint blockages. If the blockage is caused by a destroyed joint — for example, as a result of an accident — an operation can be useful. In the case of blockages, however, which are caused by unyielding muscles and fasciae, a muscular-fascial remodelling according to Liebscher & Bracht is more sensible. So before you decide on an operation and an artificial joint, try our therapy. While the insertion of an artificial knee joint is irreversible, our treatment has no medical side effects for you. If you find that the pain has decreased significantly or even disappeared after the exercises, you will not need an operation.

4.2 Effective Against Knee Pain: Liebscher & Bracht Therapy

As you can see from the previous chapters, your knee pain usually has a completely different cause than is often diagnosed. It is therefore not surprising that many common therapy methods hardly show any long-term positive effects. In almost all cases, there is only one effective way to end the negative trend of increasing pain, wear and tear and movement restrictions and to initiate healing: the excessive muscular-fascial tension must be normalized.

✓ How the Liebscher & Bracht Therapy Works

Osteopressure, which was specially developed to reduce excess tension, uses fixed switch points in the body, so-called interstitial receptors. These receptors are located in the periosteum and register the threat to your knee joints from the pressure exerted by the strained muscles and fasciae. They transmit this information to the brain, which then projects signal pain into the threatened area of the body. The pain that you feel is therefore an important warning that alerts you to the threat to your knee joints. The knee pain prompts you to change your behaviour and to remedy the cause of the joint wear and tear.

During the osteopressure, Liebscher & Bracht therapists use the receptors in the periosteum and their direct access to the brain, where the pain originates. The control programs in the brain that cause the excessive tension of the muscles are reset by specifically pressing the receptor sites. In simple terms, one can say that the pain memory is erased. The body reacts immediately: the excessive tension and thus your knee pain decreases significantly. Depending on how much wear and tear has progressed, the body can also regenerate damage to the cartilage and meniscus in the long term — but this takes time.

Liebscher & Bracht therapy is so effective at eliminating your knee pain that you will notice a significant improvement after the first treatment.

Thousands of patients confirm this effect and are overjoyed to have finally found a therapy that really eliminates their pain after years of incorrect treatment. And this without medication, surgery or harmful side effects.

✓ Important: Use Liebscher & Bracht Exercise Techniques Regularly!

Specially developed fascial roll massages and stretching exercises can keep the muscular-fascial tension at a normal level in the long term. It is absolutely essential that you do these Liebscher & Bracht exercises regularly and consistently. This is the only way to keep your muscles and fasciae permanently flexible and the tension within the normal range to be able to free yourself permanently from knee pain. 

“Our aim is to offer you aid to help yourself, because ultimately only you can heal your knee pain. We can give you tips, but your body will only restructure itself permanently if you do our exercises regularly.”
Roland Liebscher-Bracht

No therapist in the world can do this work for you! Every day you have to consistently compensate for movements that no longer occur in your everyday life through our exercises. And that continuously! The moment you stop the exercises, your knee pain will return eventually.

Roland Liebscher-Bracht is performing a pain-free exercise.

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Roland Liebscher-Bracht is performing a pain-free exercise.

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Roland Liebscher-Bracht is performing a pain-free exercise.

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All gain. No pain.

5. Exercises for Relieving Knee Pain


Only three minutes a day for a healthy knee! Today we will show you two exercises that can actually make this possible. If you do them regularly, you can continue to relieve your knee pain and even get rid of it completely — even in the case of osteoarthritis. All you need: sneakers, a door frame and an exercise loop. Alternatively, you can use a long belt or a towel instead of the loop. So, try the trick from the video right now and convince yourself.

Exercises Against Knee Pain — Part 1

3-minute exercise against knee pain
  1. First find a door frame.
  2. Stand in the door, take your leg with the affected knee forward and place your foot close enough to the frame to push it up properly. To have a secure hold, shift the weight in your shoes to the heel.
  3. For optimal stretching of the calf, it is now important that you move your hips further and further forward and go into the hollow back. Make sure you don’t let your buttocks fall back again, otherwise you would reduce the important pull on the calf. From now on the time is running.
  4. In this position, you now bring your calf muscles increasingly to stretch for 30 seconds.
3-minute-trick against knee pain
  1. Stay in the starting position and press your foot against the wall with full force for a few seconds.
  2. Then let go again and move down a little further. But please be careful to stay consistently in the hollow back.
  3. Now repeat this interplay for one minute. So: tense your foot briefly, let go and lower your hips a little bit.
  4. The genius of this part of the trick is that you come down a little further after each phase of tension. This way you immediately use the new flexibility of your calf muscles, which you already provide during the exercise.

Exercises Against Knee Pain — Part 2

3-minute-trick against knee pain on the floor
  1. For the second part you grab our exercise loop, a belt or a suitable towel — the main thing is that you can use it to pull your leg safely and stably against the body.
  2. Now thread your foot on the aching knee side into the loop and lie down on the mat on your stomach side.
  3. Now grab the loop with both hands and pull your leg as far as possible towards your buttocks.
  4. It is very important that your groin remains on the ground during the whole exercise. So pull your leg back only as far as you can keep your groin in contact with the ground and stay in the stretch for about 30 seconds.
A woman is using our exercise loop to stretch her leg.
  1. In this exercise, too, we want to make use of the liberating effects of counter-tension. To do this, press your foot against the resistance of the loop with full force for a few seconds.
  2. So you try to stretch your leg, but make sure that it does not move a millimeter.
  3. Release the tension and pull your leg a little further towards your buttocks than before. Can you already feel the new space around your knee.
  4. Dedicate yourself to this change between tension and relaxation until the last minute of your personal knee program has passed. Then you have done it!

📌 Checklist for the Liebscher & Bracht Exercises

To make sure nothing goes wrong with our exercises, we have put together six important tips. They should help you to easily integrate the exercises into your everyday life and achieve optimal results.

Practice six days a week and do each exercise at least once a day

For each exercise you should invest two to two and a half minutes. If you are just starting to do the exercises or if the pain is still too much, you can also gradually increase the intensity..

Always follow your personal pain scale of one to ten. You will get the best results if you work on a scale of eight or nine for each stretch. Nine means you feel an intense pain, but you can still breathe calmly and do not have to tense up.

A pain that is still bearable is the most important point of reference for you. So do not be afraid of it: your body points out to you that you are counteracting the contractions in exactly the right place.

During the exercises, always stretch both shoulders, but determine your individual range of pain based on the affected shoulder.

Be patient — even if it is difficult. You may have promoted the shortening and tensioning of your shoulder muscles for years and decades. It may therefore take some time for your brain to store new movement programs. But if you stay on the ball and make the exercises your daily routine, you can gradually regain a life free of pain.

Roland Liebscher-Bracht is performing a pain-free exercise.

Join Over 12,000 Subscribers Who Are Managing Pain Themselves.

Sign up for our free weekly newsletter and get interactive exercise videos and articles about pain management and health delivered to your inbox.

All gain. No pain.

Join Over 7000 Subscribers Who Are Managing Pain Themselves.

 
Roland Liebscher-Bracht is performing a pain-free exercise.

Sign up for our free weekly newsletter and get interactive exercise videos and articles about pain management and health delivered to your inbox.

All gain. No pain.

Join Over 7000 Subscribers Who Are Managing Pain Themselves.

Roland Liebscher-Bracht is performing a pain-free exercise.

Sign up for our free weekly newsletter and get interactive exercise videos and articles about pain management and health delivered to your inbox.

All gain. No pain.

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