• Eliminating knee pain involves a combination of lifestyle changes, exercises, and possibly medical interventions. Here's a comprehensive guide to help you achieve "ageless knees":

    Maintain a Healthy Weight: Extra weight puts additional strain on your knees. Losing weight can significantly reduce knee pain and prevent further damage.

    Stay Active: Low-impact exercises like swimming, cycling, and walking can strengthen the muscles around your knees without putting too much stress on them. Strengthening these muscles can provide better support and stability for your knees.

    Stretch and Flexibility Exercises: Incorporate stretching exercises to improve flexibility in your hamstrings, quadriceps, and calves. This helps in reducing stiffness and increasing the range of motion in your knees.

    Strengthening Exercises: Focus on strengthening exercises for the muscles around your knees, including quadriceps, hamstrings, and calves. This can help stabilize the knee joint and reduce pain.

    Proper Footwear: Wear supportive and comfortable shoes that provide adequate cushioning and stability. Good footwear can reduce stress on your knees, especially during physical activities.

    Correct Posture: Maintain proper posture while sitting, standing, and walking to prevent unnecessary strain on your knees. Avoid activities or positions that put excessive pressure on your knees.

    Avoid High-Impact Activities: Minimize activities that involve repetitive high-impact movements, such as running on hard surfaces or jumping, as these can exacerbate knee pain.

    Use Knee Braces or Supports: Consider using knee braces or supports during physical activities to provide additional stability and reduce strain on your knees.

    Warm-up Before Exercise: Always warm up before starting any physical activity to prepare your muscles and joints for movement. This can help prevent injuries and reduce knee pain.

    Cold Therapy: Apply ice packs to your knees after physical activity or when experiencing pain to reduce inflammation and numb the area, providing temporary relief.

    Maintain Proper Nutrition: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support overall joint health. Consider incorporating foods rich in omega-3 fatty acids, such as salmon and walnuts, which have anti-inflammatory properties.

    Stay Hydrated: Drink plenty of water throughout the day to keep your joints well-lubricated and prevent dehydration, which can exacerbate knee pain.

    Listen to Your Body: Pay attention to your body's signals. If you experience pain or discomfort during any activity, stop and rest. Pushing through pain can lead to further injury.

    Consult a Healthcare Professional: If knee pain persists or worsens despite home remedies and lifestyle changes, consult a healthcare professional. They can provide a proper diagnosis and recommend appropriate treatment options, which may include physical therapy, medications, injections, or surgery in severe cases.

    Remember, consistency is key when it comes to managing knee pain. Incorporate these tips into your daily routine and be patient with your progress. Click to Read More: https://tinyurl.com/2w7xnxut
    #jointpain #kneepain #agelessknees #fitness #exercise
    Eliminating knee pain involves a combination of lifestyle changes, exercises, and possibly medical interventions. Here's a comprehensive guide to help you achieve "ageless knees": Maintain a Healthy Weight: Extra weight puts additional strain on your knees. Losing weight can significantly reduce knee pain and prevent further damage. Stay Active: Low-impact exercises like swimming, cycling, and walking can strengthen the muscles around your knees without putting too much stress on them. Strengthening these muscles can provide better support and stability for your knees. Stretch and Flexibility Exercises: Incorporate stretching exercises to improve flexibility in your hamstrings, quadriceps, and calves. This helps in reducing stiffness and increasing the range of motion in your knees. Strengthening Exercises: Focus on strengthening exercises for the muscles around your knees, including quadriceps, hamstrings, and calves. This can help stabilize the knee joint and reduce pain. Proper Footwear: Wear supportive and comfortable shoes that provide adequate cushioning and stability. Good footwear can reduce stress on your knees, especially during physical activities. Correct Posture: Maintain proper posture while sitting, standing, and walking to prevent unnecessary strain on your knees. Avoid activities or positions that put excessive pressure on your knees. Avoid High-Impact Activities: Minimize activities that involve repetitive high-impact movements, such as running on hard surfaces or jumping, as these can exacerbate knee pain. Use Knee Braces or Supports: Consider using knee braces or supports during physical activities to provide additional stability and reduce strain on your knees. Warm-up Before Exercise: Always warm up before starting any physical activity to prepare your muscles and joints for movement. This can help prevent injuries and reduce knee pain. Cold Therapy: Apply ice packs to your knees after physical activity or when experiencing pain to reduce inflammation and numb the area, providing temporary relief. Maintain Proper Nutrition: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support overall joint health. Consider incorporating foods rich in omega-3 fatty acids, such as salmon and walnuts, which have anti-inflammatory properties. Stay Hydrated: Drink plenty of water throughout the day to keep your joints well-lubricated and prevent dehydration, which can exacerbate knee pain. Listen to Your Body: Pay attention to your body's signals. If you experience pain or discomfort during any activity, stop and rest. Pushing through pain can lead to further injury. Consult a Healthcare Professional: If knee pain persists or worsens despite home remedies and lifestyle changes, consult a healthcare professional. They can provide a proper diagnosis and recommend appropriate treatment options, which may include physical therapy, medications, injections, or surgery in severe cases. Remember, consistency is key when it comes to managing knee pain. Incorporate these tips into your daily routine and be patient with your progress. Click to Read More: https://tinyurl.com/2w7xnxut #jointpain #kneepain #agelessknees #fitness #exercise
    0 Σχόλια 0 Μοιράστηκε 3472 Views
  • BDS is the most effective way to put our solidarity into action – here’s how to win
    Olivia KatbiNovember 13, 2023
    (Image: Palestinian BDS National Committee)
    (Image: Palestinian BDS National Committee)
    As Israel continues to escalate its ongoing genocide and ethnic cleansing of Palestinians, a new wave of solidarity with Palestine is emerging. Many people are learning for the first time about the Palestinian call to boycott, divest from, and sanction (BDS) Israel until it complies with international law. As a coordinator for the BDS Movement in North America for several years, I have worked on a number of BDS campaigns, and would like to lay out the basics, best practices, and some helpful tips and ideas for BDS campaigning.

    BDS 101

    First, some quick background: The BDS movement was founded by Palestinian civil society in 2005 as a way to exert pressure on Israel to comply with international law until it meets three key demands:

    1. An end to Israel’s occupation of all Arab lands and dismantling the illegal apartheid Wall;

    2. Full equality for Palestinian citizens of Israel; and

    3. The right of return for Palestinian refugees.

    You can learn more about the history of the BDS Movement, the organizations that make up the Palestinian BDS National Committee, and past and current campaigns at the BDS Movement website.

    BDS is the most effective way for us to put our solidarity with Palestinian liberation into action as residents of the United States, which gives Israel an annual $3.8 billion in military funding, shields Israel from international accountability, and has countless corporations and institutions that maintain some level of complicity in Israel’s violence. BDS is inspired by the South African anti-apartheid movement, during which international boycotts and sanctions played a major role in bringing about the eventual fall of apartheid, and the U.S. Civil Rights movement and its inspiring boycotts, including the Rosa Parks-led Montgomery bus boycott.

    A movement for collective action

    Many people are personally boycotting brands that have stated support for Israel, and that’s great – but I want to stress that consumer boycotts are most effective when taken as a collective action, and BDS isn’t just about consumer boycotts. More important than our own personal investments and purchases, which are symbolic gestures but not impactful alone, is working within an organization, union, or coalition to organize effective, strategic campaigns and build power globally to support the Palestinian struggle. So when you see massive lists of dozens and dozens of companies to boycott going around on social media – please keep in mind that the goal isn’t to boycott as many companies as possible, as very few people can feasibly sustain such extensive boycotts. The goal is to strategically pick a few targets and exert enough collective pressure to win a campaign – meaning, a specific company stops doing business with Israel, a specific institution divests its investments from complicit Israeli or international companies, or a specific city ends its relationship with the Israeli government or adopts a human rights procurement and investment policy.

    There are many different kinds of BDS campaigns to choose from, and you can choose the most strategic and achievable targets in your own local context. Consider these examples:

    Municipal boycott: a city ends contracts with HP or Caterpillar.

    Academic boycott: a university (or department) or academic association ends institutional collaboration with Israeli academic institutions.

    Sports boycott: US teams refuse to play against official Israeli teams, or Israel gets suspended from the Fédération Internationale de Football Association (FIFA).

    Consumer boycott: a co-op grocery store stops selling Sabra hummus.

    Cultural boycott: a celebrity cancels a performance in Israel, or a US event by Israeli cultural ambassadors or sponsored by Israel (or anti-Palestinian lobby groups) is canceled.

    Divestment: A city, university, church, trade union, or pension fund withdraws its investments in corporations and banks complicit in Israeli apartheid.

    As the BDS movement continues to grow at a fast pace, many activists around the world, including in Palestine, often wonder what institution or corporation to most effectively target and how. Given our limited human capacity, we want to be strategic with the targets we select. The BDS movement does not actually launch a boycott campaign against every boycottable event, product or institution, because that would make it pretty impossible to achieve concrete results. To be strategic, we carefully select our targets and how we intervene in each case. To read about current BDS targets and strategic campaigning, including why some targets are “pressure” targets instead of full-on boycott targets, please take a look at this recent statement from the BDS Movement.

    When selecting a BDS target we generally recommend considering the following four criteria:


    1. The level of complicity involved: The deeper the complicity, the easier it is to mobilize support for BDS action against any given target. There are hundreds of international companies and banks that are in some way complicit. Rather than targeting any international athletic footwear company that sells athletic shoes and apparel in Israel, for example, we recommend joining the campaign against PUMA, which sponsors the Israel Football Association. The IFA governs teams in Israel’s illegal settlements on occupied Palestinian land.

    2. The potential for forming a broad, cross-movement coalition against the target: A divestment campaign targeting Chevron, for example, makes much more sense than a divestment campaign targeting a company that only infringes on Palestinian rights, because Chevron is a target of climate activists worldwide. Intersectional coalitions are especially crucial to maximize the potential of winning against large, nasty complicit corporations.

    3. Media appeal: If two companies are equally complicit, and we must choose, it is more effective to go after the more publicly recognized brand, as that usually attracts more media attention and allows us to educate and reach out to a much larger audience.

    4. Possibility of success: Even if the above three conditions are met, we don’t launch a campaign against a target unless we have a reasonable chance of success. And success can sometimes just mean reaching a wide mainstream audience and winning their support, rather than actually succeeding in canceling an event, or canceling a contract, but symbolic victories alone are not sufficient. We do BDS because we want to win, build power to affect policy change, and to achieve Palestinian rights ultimately, and not to merely score points and feel good about symbolic gestures. Only through sustained, cumulative, growing and mainstreaming successes can BDS achieve its objectives— which are freedom, justice and equality.

    Campaigning to win

    Once you and your group or organization (because you absolutely should not be doing this alone!) have carefully researched and chosen a target that makes strategic sense for your local context, don’t just jump out with a public campaign right away. Starting with a soft ask (due diligence) is an often overlooked step that can sometimes deliver us a win right away – and the goal is winning! For example, meeting with your union’s investment committee to see if they are willing to implement a human rights investment screening policy; privately writing a letter to your school’s procurement manager to see if there is another supplier of computers they could go with rather than HP; or getting grocery store workers to collectively request that the store no longer shelve an Israeli product. You might be surprised by how far good faith engagement, based on sharing accurate information and compelling moral appeals, can in some cases take you, particularly in smaller communities, before escalating to a larger public pressure campaign.

    In most cases, however, strategic pressure is the only effective way. For example, when we ran a campaign in Portland asking the Portland Trail Blazers to end their sponsorship with IDF sniper scope supplier Leupold and Stevens, we first sent private letters to the Blazers organization explaining our concerns and requesting a meeting to talk further about the partnership. This tactic did not work, and we then escalated to a public, year-long pressure campaign, which we won! But we had to make sure to do our due diligence first, as that in itself shows good faith and win over many bystanders.

    You should also begin reaching out to other organizations for endorsement and support. Coalition building is a must in most BDS work. Organizations in your area might be interested in campaigning together on the issue, and organizations in the U.S. can offer support for your campaign. For example, the American Friends Service Committee (AFSC) has talented researchers with years of BDS campaigning under their belts and a great database which can help you find reliable information on companies and investment funds. Palestine Legal can help you ensure that your campaign is as legally sound as possible and may be able to help you face legal challenges that you may run into regardless. IMEU can provide resources on connecting with the media and tips on how best to integrate communications into your campaign strategy, not as an afterthought.

    Power mapping is an important part of your campaign as well – who are the decision makers, who is best placed to pressure them, and how can we most effectively do so? Do you have any allies on the inside? What kind of opposition do you think you’ll be up against, and how can you prepare for that ahead of time? Other important parts of campaigning include creating a media strategy, a public education strategy (for example, hosting informational events like teach-ins), a timeline for escalation of your campaign, and picking strategic dates for certain actions – such as delivering a petition during a board meeting of the company you’re targeting. Is peacefully disruptive direct action (sit-in, peaceful occupation, flashmob, collective supermarket action, etc.) a useful tactic to consider, at the right time, in your strategy?

    Historically, some of the biggest and most successful BDS campaigns have taken years of strategic planning, organizing, and network building to pull off – so don’t be discouraged if it doesn’t happen for you right away. It’s worth it to be intentional in your planning and outreach. But at this unprecedented time of crisis with genocide unfolding before our eyes, there’s also no reason why a BDS campaign needs to take years. There is great urgency in the work we’re doing right now, and there’s no reason why a city council or your union leadership can’t make a decision to end its complicity right now if the political will exists. If not now, when?

    The South African anti-apartheid movement organized for decades to gain broad international support leading up to the fall of apartheid; and apartheid did fall. Freedom is inevitable. The time is now to take action to join the movement for freedom, justice, and equality in Palestine.

    Before you go – we need your support

    At Mondoweiss, we understand the power of telling Palestinian stories. For 17 years, we have pushed back when the mainstream media published lies or echoed politicians’ hateful rhetoric. Now, Palestinian voices are more important than ever.

    Our traffic has increased ten times since October 7, and we need your help to cover our increased expenses.

    Support our journalists with a donation today.


    https://mondoweiss.net/2023/11/bds-is-the-most-effective-way-to-put-our-solidarity-into-action-heres-how-to-win/
    BDS is the most effective way to put our solidarity into action – here’s how to win Olivia KatbiNovember 13, 2023 (Image: Palestinian BDS National Committee) (Image: Palestinian BDS National Committee) As Israel continues to escalate its ongoing genocide and ethnic cleansing of Palestinians, a new wave of solidarity with Palestine is emerging. Many people are learning for the first time about the Palestinian call to boycott, divest from, and sanction (BDS) Israel until it complies with international law. As a coordinator for the BDS Movement in North America for several years, I have worked on a number of BDS campaigns, and would like to lay out the basics, best practices, and some helpful tips and ideas for BDS campaigning. BDS 101 First, some quick background: The BDS movement was founded by Palestinian civil society in 2005 as a way to exert pressure on Israel to comply with international law until it meets three key demands: 1. An end to Israel’s occupation of all Arab lands and dismantling the illegal apartheid Wall; 2. Full equality for Palestinian citizens of Israel; and 3. The right of return for Palestinian refugees. You can learn more about the history of the BDS Movement, the organizations that make up the Palestinian BDS National Committee, and past and current campaigns at the BDS Movement website. BDS is the most effective way for us to put our solidarity with Palestinian liberation into action as residents of the United States, which gives Israel an annual $3.8 billion in military funding, shields Israel from international accountability, and has countless corporations and institutions that maintain some level of complicity in Israel’s violence. BDS is inspired by the South African anti-apartheid movement, during which international boycotts and sanctions played a major role in bringing about the eventual fall of apartheid, and the U.S. Civil Rights movement and its inspiring boycotts, including the Rosa Parks-led Montgomery bus boycott. A movement for collective action Many people are personally boycotting brands that have stated support for Israel, and that’s great – but I want to stress that consumer boycotts are most effective when taken as a collective action, and BDS isn’t just about consumer boycotts. More important than our own personal investments and purchases, which are symbolic gestures but not impactful alone, is working within an organization, union, or coalition to organize effective, strategic campaigns and build power globally to support the Palestinian struggle. So when you see massive lists of dozens and dozens of companies to boycott going around on social media – please keep in mind that the goal isn’t to boycott as many companies as possible, as very few people can feasibly sustain such extensive boycotts. The goal is to strategically pick a few targets and exert enough collective pressure to win a campaign – meaning, a specific company stops doing business with Israel, a specific institution divests its investments from complicit Israeli or international companies, or a specific city ends its relationship with the Israeli government or adopts a human rights procurement and investment policy. There are many different kinds of BDS campaigns to choose from, and you can choose the most strategic and achievable targets in your own local context. Consider these examples: Municipal boycott: a city ends contracts with HP or Caterpillar. Academic boycott: a university (or department) or academic association ends institutional collaboration with Israeli academic institutions. Sports boycott: US teams refuse to play against official Israeli teams, or Israel gets suspended from the Fédération Internationale de Football Association (FIFA). Consumer boycott: a co-op grocery store stops selling Sabra hummus. Cultural boycott: a celebrity cancels a performance in Israel, or a US event by Israeli cultural ambassadors or sponsored by Israel (or anti-Palestinian lobby groups) is canceled. Divestment: A city, university, church, trade union, or pension fund withdraws its investments in corporations and banks complicit in Israeli apartheid. As the BDS movement continues to grow at a fast pace, many activists around the world, including in Palestine, often wonder what institution or corporation to most effectively target and how. Given our limited human capacity, we want to be strategic with the targets we select. The BDS movement does not actually launch a boycott campaign against every boycottable event, product or institution, because that would make it pretty impossible to achieve concrete results. To be strategic, we carefully select our targets and how we intervene in each case. To read about current BDS targets and strategic campaigning, including why some targets are “pressure” targets instead of full-on boycott targets, please take a look at this recent statement from the BDS Movement. When selecting a BDS target we generally recommend considering the following four criteria:
 1. The level of complicity involved: The deeper the complicity, the easier it is to mobilize support for BDS action against any given target. There are hundreds of international companies and banks that are in some way complicit. Rather than targeting any international athletic footwear company that sells athletic shoes and apparel in Israel, for example, we recommend joining the campaign against PUMA, which sponsors the Israel Football Association. The IFA governs teams in Israel’s illegal settlements on occupied Palestinian land. 2. The potential for forming a broad, cross-movement coalition against the target: A divestment campaign targeting Chevron, for example, makes much more sense than a divestment campaign targeting a company that only infringes on Palestinian rights, because Chevron is a target of climate activists worldwide. Intersectional coalitions are especially crucial to maximize the potential of winning against large, nasty complicit corporations. 3. Media appeal: If two companies are equally complicit, and we must choose, it is more effective to go after the more publicly recognized brand, as that usually attracts more media attention and allows us to educate and reach out to a much larger audience. 4. Possibility of success: Even if the above three conditions are met, we don’t launch a campaign against a target unless we have a reasonable chance of success. And success can sometimes just mean reaching a wide mainstream audience and winning their support, rather than actually succeeding in canceling an event, or canceling a contract, but symbolic victories alone are not sufficient. We do BDS because we want to win, build power to affect policy change, and to achieve Palestinian rights ultimately, and not to merely score points and feel good about symbolic gestures. Only through sustained, cumulative, growing and mainstreaming successes can BDS achieve its objectives— which are freedom, justice and equality. Campaigning to win Once you and your group or organization (because you absolutely should not be doing this alone!) have carefully researched and chosen a target that makes strategic sense for your local context, don’t just jump out with a public campaign right away. Starting with a soft ask (due diligence) is an often overlooked step that can sometimes deliver us a win right away – and the goal is winning! For example, meeting with your union’s investment committee to see if they are willing to implement a human rights investment screening policy; privately writing a letter to your school’s procurement manager to see if there is another supplier of computers they could go with rather than HP; or getting grocery store workers to collectively request that the store no longer shelve an Israeli product. You might be surprised by how far good faith engagement, based on sharing accurate information and compelling moral appeals, can in some cases take you, particularly in smaller communities, before escalating to a larger public pressure campaign. In most cases, however, strategic pressure is the only effective way. For example, when we ran a campaign in Portland asking the Portland Trail Blazers to end their sponsorship with IDF sniper scope supplier Leupold and Stevens, we first sent private letters to the Blazers organization explaining our concerns and requesting a meeting to talk further about the partnership. This tactic did not work, and we then escalated to a public, year-long pressure campaign, which we won! But we had to make sure to do our due diligence first, as that in itself shows good faith and win over many bystanders. You should also begin reaching out to other organizations for endorsement and support. Coalition building is a must in most BDS work. Organizations in your area might be interested in campaigning together on the issue, and organizations in the U.S. can offer support for your campaign. For example, the American Friends Service Committee (AFSC) has talented researchers with years of BDS campaigning under their belts and a great database which can help you find reliable information on companies and investment funds. Palestine Legal can help you ensure that your campaign is as legally sound as possible and may be able to help you face legal challenges that you may run into regardless. IMEU can provide resources on connecting with the media and tips on how best to integrate communications into your campaign strategy, not as an afterthought. Power mapping is an important part of your campaign as well – who are the decision makers, who is best placed to pressure them, and how can we most effectively do so? Do you have any allies on the inside? What kind of opposition do you think you’ll be up against, and how can you prepare for that ahead of time? Other important parts of campaigning include creating a media strategy, a public education strategy (for example, hosting informational events like teach-ins), a timeline for escalation of your campaign, and picking strategic dates for certain actions – such as delivering a petition during a board meeting of the company you’re targeting. Is peacefully disruptive direct action (sit-in, peaceful occupation, flashmob, collective supermarket action, etc.) a useful tactic to consider, at the right time, in your strategy? Historically, some of the biggest and most successful BDS campaigns have taken years of strategic planning, organizing, and network building to pull off – so don’t be discouraged if it doesn’t happen for you right away. It’s worth it to be intentional in your planning and outreach. But at this unprecedented time of crisis with genocide unfolding before our eyes, there’s also no reason why a BDS campaign needs to take years. There is great urgency in the work we’re doing right now, and there’s no reason why a city council or your union leadership can’t make a decision to end its complicity right now if the political will exists. If not now, when? The South African anti-apartheid movement organized for decades to gain broad international support leading up to the fall of apartheid; and apartheid did fall. Freedom is inevitable. The time is now to take action to join the movement for freedom, justice, and equality in Palestine. Before you go – we need your support At Mondoweiss, we understand the power of telling Palestinian stories. For 17 years, we have pushed back when the mainstream media published lies or echoed politicians’ hateful rhetoric. Now, Palestinian voices are more important than ever. Our traffic has increased ten times since October 7, and we need your help to cover our increased expenses. Support our journalists with a donation today. https://mondoweiss.net/2023/11/bds-is-the-most-effective-way-to-put-our-solidarity-into-action-heres-how-to-win/
    MONDOWEISS.NET
    BDS is the most effective way to put our solidarity into action – here’s how to win
    As Israel escalates its genocide in Gaza, a new wave of solidarity with Palestine is emerging. The movement to boycott, divest from, and sanction Israel is the best way to put our solidarity into action. Here is how to make your BDS campaign a success.
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