{"id":6655,"date":"2021-01-13T16:15:21","date_gmt":"2021-01-13T15:15:21","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=6655"},"modified":"2022-08-03T15:02:03","modified_gmt":"2022-08-03T13:02:03","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/knee-pain\/exercises\/","title":{"rendered":"Knee Pain Exercises"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_1080227253\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-1200481808\">\n\n\t<div id=\"col-126650313\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_116660464\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"488\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-1024x490.jpg\" class=\"attachment-large size-large\" alt=\"A woman is lying on the ground, face-down. She is tugging her leg towards her buttocks using a stretching strap as help.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-1024x490.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-300x144.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-768x368.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-1536x736.jpg 1536w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5.jpg 1568w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_116660464 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-126650313 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-380629606\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\"><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/knee-pain\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.traf.encyclopedia-of-pain-knee-pain-&itm_content=encyclopedia-of-pain-knee-pain-stretches\">Knee Pain<\/a><\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">Knee Pain Exercises<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-1142955055\">\n\n\t<div id=\"col-1871964038\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Knee & Leg<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1871964038 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1451314043\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">Stretching Strap<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1451314043 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1102533285\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\">\u00a0<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1102533285 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-380629606 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1080227253 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_1080227253 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_1080227253 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-1397240932\">\n\n\t<div id=\"col-2057425545\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-277301222\">\n\n\t<div id=\"col-540408832\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-625230041\">\n\n\n\t<div id=\"col-500720750\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-1306194812\">\n\n\n\t<div id=\"col-755607249\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1751611709\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1751611709 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-755607249 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1396286783\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1996202473\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1996202473 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1396286783 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-625230041 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-367621265\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-864792340\">\n\n\n\t<div id=\"col-333064737\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:#839082;\" >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-3585955452\" class=\"text\">\n\t\t\n\n<h3 class=\"uppercase\"><span style=\"font-size: 135%;\" data-text-color=\"white\">download your Free pdf Guide<\/span><\/h3>\n\t\t\n<style>\n#text-3585955452 {\n  color: rgb(255,255,255);\n}\n#text-3585955452 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_380452545\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-guide-knee-pain-liebscher-bracht.png\" class=\"attachment-large size-large\" alt=\"A preview of the Liebscher &amp; Bracht&#039;s guide against knee pain with the front page on the left side.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-guide-knee-pain-liebscher-bracht.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-guide-knee-pain-liebscher-bracht-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-guide-knee-pain-liebscher-bracht-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_380452545 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-4227902587\" class=\"text\">\n\t\t\n\n<span data-text-color=\"white\">Receive the 6 most effective exercises to reduce tension and completely get rid of Knee Pain.<\/span>\n\t\t\n<style>\n#text-4227902587 {\n  color: rgb(255,255,255);\n}\n#text-4227902587 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<a href=\"#download\" class=\"button primary is-larger\"  style=\"border-radius:99px;\">\n\t\t<span>download now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\"><span style=\"font-size: 115%;\">Discover the best exercises to treat your pain - for free!<\/span><br \/>\n<\/span><\/strong><\/p>\n<p>Join over <strong>2.5 million<\/strong> people worldwide who are already using our unique therapeutic techniques.<strong> Download our FREE PDF guide<\/strong> with 6 <strong>simple exercises<\/strong> against Knee Pain and see the results for yourself!<\/p>\n<p><strong>Start your pain-free life now. <\/strong><\/p>\n<p><div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-knee-pain' id='hsForm_7e706bc1-f028-427c-b053-78b6889a613c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='7e706bc1-f028-427c-b053-78b6889a613c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='knee-pain' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\n\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-333064737 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1468595225\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:rgb(242, 242, 242);\" >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/knee-pain\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fknee-pain%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2021%2F01%2Fknee-pain.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fknee-pain%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fknee-pain%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1468595225 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1520786036\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>Knee Pain Exercises \u2014 Stretch the Pain Away!<\/h2>\n<p><span style=\"font-size: 115%;\">Whether it&#8217;s running, jumping or even sitting, your knee is always at the centre of the action. Sooner or later, it&#8217;s going to hurt \u2014 unless you <strong>exercise regularly to strengthen the muscles and fasciae<\/strong>. That&#8217;s where Liebscher & Bracht comes in. We&#8217;ve <strong>developed a way to soothe and prevent pain long-term<\/strong>. Our tripartite pain therapy (consisting of <strong>osteopressure<\/strong>, <strong>foam rolling<\/strong> and <strong>special stretches<\/strong>) supplies you with easy exercises you can do conveniently in the vicinity of your home to get rid of pain. Try our knee pain exercise now! The whole routine <strong>will only take about 3 minutes<\/strong>.<\/span><\/p>\n<p><span style=\"font-size: 115%;\">For your convenience, you&#8217;ll find written instructions below the video. All the best!<\/span><\/p>\n\t<div id=\"gap-1732817984\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1732817984 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n<div class=\"row row-collapse align-equal align-center newsletter-hidden\"  id=\"row-584485013\">\n\n\t<div id=\"col-1176641561\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"videoWrapper\"><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/XMuvCmMG6VU\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-2126504412\">\n\n\t<div id=\"col-148103384\" class=\"col show-for-medium small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_1403475452\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1084353773\">\n\n\n\t<div id=\"col-2140853699\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-show=\"show-for-small\">Fight Pain with Information.<\/h2>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_349293831\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg\" class=\"attachment-original size-original\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_349293831 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1466969503\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"uppercase\" >Subscribe to The Pain Relief Advisor<br \/>\n<\/h3>\n<p>Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we\u2019ll deliver follow-along videos and articles to your inbox.\n<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1466969503 > .col-inner {\n  margin: 0px 0px -50px 0px;\n}\n@media (min-width:550px) {\n  #col-1466969503 > .col-inner {\n    margin: 0px 0px -50px 0px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1403475452 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(245, 245, 245);\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-393063272\" class=\"col hide-for-medium medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1646168019\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n<p>All you really need at first is a door frame you can use to <strong>support your foot in order to target those knee areas<\/strong> which are causing your pain. And because of the nature of these particular knee pain exercises, it would be best to wear some flexible shoes which will allow your foot to bend and stretch easily.\u00a0<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-610222646\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-731300524\">\n\n\t<div id=\"col-1951924597\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"uppercase\" style=\"text-align: center;\">Exercise 1 \u2014 Stretching Your Calf Muscle<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1951924597 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-107669928\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_12195053\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"807\" height=\"1024\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-1-807x1024.jpg\" class=\"attachment-large size-large\" alt=\"A woman is using a door frame to stretch her knees.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-1-807x1024.jpg 807w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-1-237x300.jpg 237w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-1-768x974.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-1.jpg 850w\" sizes=\"(max-width: 807px) 100vw, 807px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_12195053 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-11645644\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-1\" data-bullet=\"true\" data-link=\"#step-one-1\" data-title=\"Streching Exercise 1\" ><a name=\"step-one-1\"><\/a><\/span>\n<p>First, you need to <strong>stand inside the door frame and wedge your foot against the bottom of the door jam<\/strong>. To get in the best position, you need your<strong> heel on the floor with the sole of your foot wedged tight<\/strong> against the upright door jam.<\/p>\n<p>Now be sure to<strong> put all your weight on<\/strong> so that your heel cannot slip out of position. When your position is secure,<strong> move your hips forward<\/strong> so that you can feel the stretch starting to work in your calf area.<\/p>\n<p>From here, you<strong> bend forwards with your back arched<\/strong>. But just be careful to <strong>keep your buttocks in position high above your foot<\/strong> \u2013 because otherwise, you will lose that stretch in your calf.<\/p>\n<p>This is a<strong> three-minute exercise<\/strong>, and the countdown starts from here. Now, keeping your back in its arched position, slide your upper body down the door jam. While you do this, you must <strong>maintain that stretch in your calf and the hollow of your knee<\/strong>. You might feel it up to the back of your leg. That&#8217;s good and shows the exercise is working!<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1570251300\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_508154955\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"714\" height=\"1024\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-4-714x1024.jpg\" class=\"attachment-large size-large\" alt=\"A woman is stretching her knees, using a door frame as help.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-4-714x1024.jpg 714w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-4-209x300.jpg 209w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-4.jpg 753w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_508154955 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1348807706\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-one-2\" data-bullet=\"true\" data-link=\"#step-one-2\" data-title=\"Streching Exercise 2\" ><a name=\"step-one-2\"><\/a><\/span>\n<p>The first part of this knee pain exercise is all about that stretch. If you&#8217;re still feeling OK in this position, <strong>push your foot as hard as you can against the door jam<\/strong>. Then release the foot pressure a little, and you&#8217;ll find you can go down the door jam a little bit more. But make sure your buttocks don&#8217;t move; otherwise, you&#8217;ll lose the stretch. All the while, your buttocks have to stay in position. <\/p>\n<p><strong>Push again, and then release<\/strong>. As you do so, notice you can still go a little further down the door jam. <br \/><strong>Push again, and release once more<\/strong>. Each time you push again, you&#8217;ll notice you can go down even further \u2013 and that&#8217;s because of the pushing.<\/p>\n<p><strong>Push and release once again<\/strong>, still <strong>keeping your back arched and your buttocks in position<\/strong>. While you do these movements, remember to breathe in and out calmly. And, of course, always keep below ten on your personal pain scale.<\/p>\n<p><strong>Push again once more, and lastly \u2013 release<\/strong>. Then ease yourself slowly back to an upright position. And that should be around <strong>your first 90 seconds<\/strong>.<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-811381924\">\n\n\t<div id=\"col-398074473\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"uppercase\" style=\"text-align: center;\">Exercise 2 \u2014 Stretching Strap Exercise<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-398074473 > .col-inner {\n  margin: 25px 0px -25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-844828210\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-721825597\">\n\n\t<div id=\"col-1066410619\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_134820512\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"488\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-1024x490.jpg\" class=\"attachment-large size-large\" alt=\"A woman is lying on the ground, face-down. She is tugging her leg towards her buttocks using a stretching strap as help.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-1024x490.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-300x144.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-768x368.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5-1536x736.jpg 1536w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-5.jpg 1568w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_134820512 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-744095177\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-1\" data-bullet=\"true\" data-link=\"#step-two-1\" data-title=\"Foam Rolling Massage - Exercise 1\" ><a name=\"step-two-1\"><\/a><\/span>\n<p>For the next knee pain exercise, you now need our <a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/stretching\/stretching-strap\/?itm_medium=text&itm_source=shop&itm_campaign=en.roi.encyclopedia-of-pain-knee-pain-exercises-&itm_content=stretching-stretching-strap\"  dpc-external=\"true\"  target=\"_blank\" >stretching strap<\/a> \u2013 or otherwise, a towel or belt you can use to make a loop to pull back your foot.<\/p>\n<p><strong>Lie down on your stomach, and put the loop around your foot<\/strong>. Hold the strap with one hand so you can pull your foot towards your back. Now lie down, and pull your leg towards you as much as you can.<\/p>\n<p>Soon you will reach the<strong> point of maximum stretch<\/strong>, when you can go no further and can feel the <strong>tension building up<\/strong>. This is when the countdown for the remaining<strong> one and a half minutes<\/strong> begins.<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1476312576\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_760349774\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"574\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-6-1024x576.jpg\" class=\"attachment-large size-large\" alt=\"A woman lies face down on the floor and bends her left leg at the knee. She pulls her heel towards the buttlocks using red stretching strap. A man sits on his knees behind her.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-6-1024x576.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-6-300x169.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-6-768x432.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-6-1536x864.jpg 1536w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/01\/knee-pain-6.jpg 1920w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_760349774 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-126429287\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<span class=\"scroll-to\" data-label=\"Scroll to: #step-two-2\" data-bullet=\"true\" data-link=\"#step-two-2\" data-title=\"Foam Rolling Massage - Exercise 2\" ><a name=\"step-two-2\"><\/a><\/span>\n<p>Pull now, and you&#8217;ll feel a stretch. It&#8217;s really important <strong>keep your groin down flat on the floor<\/strong>. If your groin is up off the floor, you&#8217;ll lose the stretch.<\/p>\n<p>With your groin down, you&#8217;ll<strong> feel that strain in your upper thigh<\/strong>, or in your knee. Stay below ten, but build up a stretch which goes into your pain. Try as if to straighten your leg, yet don&#8217;t allow it to budge from that position.<\/p>\n<p>Release a little. Then pull again. And this time you&#8217;ll notice you can pull your leg just a little bit more forward.<\/p>\n<p>Now work your stretch slowly: <strong>Pulling, holding the pressure, and then releasing<\/strong>. Do this sequence at least <strong>ten times<\/strong>, trying to advance your leg a little further forward each time.<\/p>\n<p>Always keep your groin down flat on the floor. Keep breathing calmly in and out. <strong>Stay between 8 and 10 on your pain scale<\/strong>, but keep on working your pain.<\/p>\n<p>Finally, you can slowly release your foot altogether and stand back up again. <strong>You should certainly notice a distinct difference in the level of your knee pain after this quick three-minute workout.\u00a0<\/strong>Repeat this sequence as often as you want!<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-610222646 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-541594336\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\n\t<section class=\"section\" id=\"section_1447005890\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-2096884079\">\n\n\n\t<div id=\"col-791724168\" class=\"col medium-3 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h2 data-show=\"show-for-small\">Fight Pain with Information.<\/h2>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1684611463\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:75%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"1200\" height=\"630\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg\" class=\"attachment-original size-original\" alt=\"Roland Liebscher-Bracht is performing a pain-free exercise.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2.jpg 1200w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/05\/Grafiken_Newsletter_EN2-768x403.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1684611463 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1791687018\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"uppercase\" >Subscribe to The Pain Relief Advisor<br \/>\n<\/h3>\n<p>Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we\u2019ll deliver follow-along videos and articles to your inbox.\n<\/p>\n<p><div class='hbspt-form'>\n                <form name='en-standard-newsletter-website' id='hsForm_aa92456b-c99a-4ba1-80ee-6479c144463c' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='aa92456b-c99a-4ba1-80ee-6479c144463c'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_firstname hs-firstname hs-fieldtype-text field hs-form-field'><div class='input'><input type='text' \n                               class='hs-input' \n                               name='firstname'  \n                               placeholder='First\u00a0name (Optional)' \n                               value='' \/><\/div><\/div><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Newsletter-Anmeldung-Webseite' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Subscribe Now' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><\/p>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1791687018 > .col-inner {\n  margin: 0px 0px -50px 0px;\n}\n@media (min-width:550px) {\n  #col-1791687018 > .col-inner {\n    margin: 0px 0px -50px 0px;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1447005890 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(245, 245, 245);\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-855432422\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>Liebscher &amp; Bracht's Five Pillars of Practice<\/h2>\n<hr \/>\n\n\t<section class=\"section hide-for-medium\" id=\"section_1076602358\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n  <div class=\"banner-grid-wrapper\">\n  <div id=\"banner-grid-1518803885\" class=\"banner-grid row row-grid row-small\" data-packery-options=\"\">\n                      \n\n<div class=\"col grid-col large-6 grid-col-2-3\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-1373180585\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-1713813587\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 60%;\"><strong><img decoding=\"async\" class=\"aligncenter wp-image-5310\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/painscale-300x77.png\" alt=\"The Liebscher & Bracht pain scale with six emojis showing a range from happy to sad face\" width=\"183\" height=\"47\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/painscale-300x77.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/painscale-1024x263.png 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/painscale-768x197.png 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/painscale-1536x395.png 1536w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/painscale.png 2000w\" sizes=\"(max-width: 183px) 100vw, 183px\" \/>Personal pain scale<\/strong><\/span><\/h3>\n<p style=\"font-size:85%;\">Use a \"one-to-ten\" personal pain scale: where ten is just too painful, and nine is intense but you can still breathe calmly. Aim to reach eight or nine.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1713813587 {\n  width: 80%;\n}\n#text-box-1713813587 .text-box-content {\n  font-size: 160%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1373180585 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-6 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-806158989\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-1567385385\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 60%;\"><strong><img decoding=\"async\" class=\"aligncenter wp-image-5313\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/patience-222x300.png\" alt=\"A cartoon figure holds an hourglass.\" width=\"50\" height=\"94\" \/>Patience<\/strong><\/span><\/h3>\n<p style=\"font-size:80%;\">Stay patient while your body\u2019s muscular tensions rebalance and reset. Your metabolism has to normalize, and your brain has to 'upload and configure' the new exercise programs.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1567385385 {\n  width: 80%;\n}\n#text-box-1567385385 .text-box-content {\n  font-size: 160%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-806158989 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-3 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-1926229206\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-2097025622\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 50%;\"><strong><img decoding=\"async\" class=\"aligncenter wp-image-5314\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/practice-300x243.png\" alt=\"A cartoon demonstrates a person doing body stretches. Next to this person a clock and a calendar is shown.\" width=\"60\" height=\"57\" \/>Practice<\/strong><\/span><\/h3>\n<p style=\"font-size:70%;\">Practice all exercises at least once a day, six days a week. Each exercise phase should take at least two minutes.<\/span><\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-2097025622 {\n  width: 90%;\n}\n#text-box-2097025622 .text-box-content {\n  font-size: 170%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1926229206 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-3 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-187635531\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-828828256\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 style=\"line-height:0.5\" class=\"uppercase\"><span style=\"font-size: 40%;\"><strong data-wp-editing=\"1\"><img decoding=\"async\" class=\"aligncenter wp-image-5312\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2021\/10\/our-tools.png\" alt=\"Three Liebscher & Bracht products are presented in the picture: The midi foam roller, the knee hero and two osteopressure tools.\" width=\"80\" height=\"67\" \/>Professional tools<\/strong><\/span><\/h3>\n<p style=\"font-size:70%;\">For optimum pain relief, use our carefully designed custom tools to treat your pain.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-828828256 {\n  width: 90%;\n}\n#text-box-828828256 .text-box-content {\n  font-size: 180%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-187635531 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-6 grid-col-1-3\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-2061725724\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-2070971219\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 style=\"line-height:0.5\" class=\"uppercase\"><span style=\"font-size: 45%;\"><strong><img decoding=\"async\" class=\"wp-image-5311 aligncenter\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/10\/nopainkillers-300x253.png\" alt=\"A bowl with pills in it and a big cross in front of it\" width=\"60\" height=\"127\" \/>Park the painkillers<\/strong><\/span><\/h3>\n<p style=\"font-size:70%;\">Our exercises use your pain to guide and measure your progress. So avoid taking painkillers as much as possible \u2014 they may hide your pain, but they won't cure it!<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-2070971219 {\n  width: 95%;\n}\n#text-box-2070971219 .text-box-content {\n  font-size: 160%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-2061725724 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n\n            <\/div>\n    <style>\n    #banner-grid-1518803885 .grid-col-1{height: 600px}\n    #banner-grid-1518803885 .grid-col-1-2{height: 300px}\n    #banner-grid-1518803885 .grid-col-1-3{height:200px}\n    #banner-grid-1518803885 .grid-col-2-3{height: 400px}\n    #banner-grid-1518803885 .grid-col-1-4{height: 150px}\n    #banner-grid-1518803885 .grid-col-3-4{height: 450px}\n\n\n    \n    \n\n  <\/style>\n    <\/div>\n  \n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1076602358 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section show-for-medium hide-for-small\" id=\"section_399391612\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n  <div class=\"banner-grid-wrapper\">\n  <div id=\"banner-grid-1896867577\" class=\"banner-grid row row-grid row-small\" data-packery-options=\"\">\n                      \n\n<div class=\"col grid-col large-6 grid-col-2-3\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-1425667244\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-35484757\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 85%;\"><strong>Personal pain scale<\/strong><\/span><\/h3>\n<p>Use a \"one-to-ten\" personal pain scale: where ten is just too painful, and nine is intense but you can still breathe calmly. Aim to reach eight or nine.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-35484757 {\n  width: 80%;\n}\n#text-box-35484757 .text-box-content {\n  font-size: 160%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1425667244 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-6 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-1383403014\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-1101102048\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 85%;\"><strong>Patience<\/strong><\/span><\/h3>\n<p>Stay patient while your body\u2019s muscular tensions rebalance and reset. Your metabolism has to normalize, and your brain has to 'upload and configure' the new exercise programs.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1101102048 {\n  width: 80%;\n}\n#text-box-1101102048 .text-box-content {\n  font-size: 160%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1383403014 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-3 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-1403235306\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-2146897116\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 85%;\"><strong>Park the painkillers<\/strong><\/span><\/h3>\n<p>Our exercises use your pain to guide and measure your progress. So avoid taking painkillers as much as possible \u2014 they may hide your pain, but they won't cure it!<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-2146897116 {\n  width: 90%;\n}\n#text-box-2146897116 .text-box-content {\n  font-size: 170%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1403235306 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-3 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-1963005598\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-1774747518\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 85%;\"><strong>Professional tools<\/strong><\/span><\/h3>\n<p>For optimum pain relief, use our carefully designed custom tools to treat your pain.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1774747518 {\n  width: 90%;\n}\n#text-box-1774747518 .text-box-content {\n  font-size: 180%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1963005598 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-6 grid-col-1-3\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-440576032\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-1810272756\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 85%;\"><strong>Practice<\/strong><\/span><\/h3>\n<p><span style=\"font-size: 100%;\">Practice all exercises at least once a day, six days a week. Each exercise phase should take at least two minutes.<\/span><\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1810272756 {\n  width: 95%;\n}\n#text-box-1810272756 .text-box-content {\n  font-size: 160%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-440576032 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n\n            <\/div>\n    <style>\n    #banner-grid-1896867577 .grid-col-1{height: 600px}\n    #banner-grid-1896867577 .grid-col-1-2{height: 300px}\n    #banner-grid-1896867577 .grid-col-1-3{height:200px}\n    #banner-grid-1896867577 .grid-col-2-3{height: 400px}\n    #banner-grid-1896867577 .grid-col-1-4{height: 150px}\n    #banner-grid-1896867577 .grid-col-3-4{height: 450px}\n\n\n    \n    \n\n  <\/style>\n    <\/div>\n  \n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_399391612 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section show-for-small\" id=\"section_1708702321\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n  <div class=\"banner-grid-wrapper\">\n  <div id=\"banner-grid-1526873776\" class=\"banner-grid row row-grid row-small\" data-packery-options=\"\">\n                      \n\n<div class=\"col grid-col large-6 grid-col-2-3\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-970178423\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-1130784308\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 60%;\"><strong>Personal pain scale<\/strong><\/span><\/h3>\n<p>Use a \"one-to-ten\" personal pain scale: where ten is just too painful, and nine is intense but you can still breathe calmly. Aim to reach eight or nine.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1130784308 {\n  width: 80%;\n}\n#text-box-1130784308 .text-box-content {\n  font-size: 160%;\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-970178423 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-6 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-1409004798\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-270701037\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 60%;\"><strong>Patience<\/strong><\/span><\/h3>\n<p>Stay patient while your body\u2019s muscular tensions rebalance and reset. Your metabolism has to normalize, and your brain has to 'upload and configure' the new exercise programs.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-270701037 {\n  width: 90%;\n}\n#text-box-270701037 .text-box-content {\n  font-size: 160%;\n}\n@media (min-width:550px) {\n  #text-box-270701037 {\n    width: 80%;\n  }\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-1409004798 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-3 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-530755201\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-2135677771\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 60%;\"><strong>Park the painkillers<\/strong><\/span><\/h3>\n<p>Our exercises use your pain to guide and measure your progress. So avoid taking painkillers as much as possible \u2014 they may hide your pain, but they won't cure it!<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-2135677771 {\n  width: 90%;\n}\n#text-box-2135677771 .text-box-content {\n  font-size: 140%;\n}\n@media (min-width:550px) {\n  #text-box-2135677771 .text-box-content {\n    font-size: 170%;\n  }\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-530755201 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-3 grid-col-1-2\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-363977655\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-1624299318\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 60%;\"><strong>Professional tools<\/strong><\/span><\/h3>\n<p>For optimum pain relief, use our carefully designed custom tools to treat your pain.<\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1624299318 {\n  width: 90%;\n}\n#text-box-1624299318 .text-box-content {\n  font-size: 160%;\n}\n@media (min-width:550px) {\n  #text-box-1624299318 .text-box-content {\n    font-size: 180%;\n  }\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-363977655 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n<div class=\"col grid-col large-6 grid-col-1-3\" ><div class=\"col-inner\">\n\n\n  <div class=\"banner has-hover\" id=\"banner-322106779\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n                                                \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n\n   <div id=\"text-box-374334759\" class=\"text-box banner-layer x50 md-x50 lg-x50 y50 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n\n<h3 class=\"uppercase\"><span style=\"font-size: 60%;\"><strong>Practice<\/strong><\/span><\/h3>\n<p><span style=\"font-size: 100%;\">Practice all exercises at least once a day, six days a week. Each exercise phase should take at least two minutes.<\/span><\/p>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-374334759 {\n  width: 95%;\n}\n#text-box-374334759 .text-box-content {\n  font-size: 140%;\n}\n@media (min-width:550px) {\n  #text-box-374334759 .text-box-content {\n    font-size: 160%;\n  }\n}\n<\/style>\n    <\/div>\n \n\n        <\/div>\n      <\/div>\n\n            \n<style>\n#banner-322106779 {\n  padding-top: 500px;\n  background-color: rgb(131, 144, 130);\n}\n<\/style>\n  <\/div>\n\n\n\n<\/div><\/div>\n\n            <\/div>\n    <style>\n    #banner-grid-1526873776 .grid-col-1{height: 600px}\n    #banner-grid-1526873776 .grid-col-1-2{height: 300px}\n    #banner-grid-1526873776 .grid-col-1-3{height:200px}\n    #banner-grid-1526873776 .grid-col-2-3{height: 400px}\n    #banner-grid-1526873776 .grid-col-1-4{height: 150px}\n    #banner-grid-1526873776 .grid-col-3-4{height: 450px}\n\n\n    \n    \n\n  <\/style>\n    <\/div>\n  \n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1708702321 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n@media (min-width:550px) {\n  #section_1708702321 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-206582426\">\n\n\t<div id=\"col-268382534\" class=\"col show-for-medium small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/knee-pain\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fknee-pain%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2021%2F01%2Fknee-pain.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fknee-pain%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fknee-pain%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-268382534 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":6657,"parent":73,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-6655","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/6655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=6655"}],"version-history":[{"count":21,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/6655\/revisions"}],"predecessor-version":[{"id":21835,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/6655\/revisions\/21835"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/73"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/6657"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=6655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}