11 Activities You Should Steer Clear of if You Have Knee Arthritis
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- เผยแพร่เมื่อ 18 มิ.ย. 2024
- Knee arthritis responds very well to the right and the wrong activities. If you hurt, get more stiff, or swell more in your knees, then you’re certainly doing something that is going to make your knee arthritis worse in the long run.
It gets very confusing for people when they’re told by medical professionals to do certain activities even though it hurts to do it. People often suck it up and grit through the pain and worse knee symptoms.
The reason these activities are often recommended by healthcare professionals is because for some people at certain times, they might actually help…but they could also be disastrous when done at the wrong time for the wrong person.
Knowing who needs the right exercises, knee arthritis treatment, and what activity is really a specialty that not many healthcare experts have. And they’re doing the best they can with what they know.
In this video, Dr. David tells you the 11 worst activities that make knee arthritis more painful.
Looking for free advice, exercises, and tips for knee arthritis problems?
Check out this playlist:
⚡️“Knee Arthritis Pain Help” • Knee Arthritis Help
⚡️“Walking & Stairs Advice For Painful Knees, Hips, And Ankles”
• Walking & Stair Advice...
🦵Learn more about our Knee Arthritis Recovery Program Here: www.epmanualphysicaltherapy.c...
00:00 The 11 Worst Activities That Make Knee Arthritis More Painful
01:07 #1 - Walking
03:48 #2 - Elliptical
05:36 #3 - Swimming
07:48 #4 - Cycling
09:29 #5 - Knee Extensions
12:18 #6 - Quad Sets
15:00 #8 - Squats
16:00 #9 - Lunges
17:06 #10 - Aggressive Stretching
18:23 #11 Quad Stretching
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
Thank you so much! I really appreciate your videos. I had problems with the knees and after I followed your advises through your videos I am much much better❤
Hey Claudia, we are so happy to hear that you are so much better! We are glad we could be a part of your healing!
@@epmanualphysicaltherapy1😅
@@epmanualphysicaltherapyTV TV
@@epmanualphysicaltherapy😂
Thank you so much !!!
I did not understand Why swimming lengths hurt my knee, Aqua-fit hurt my knee, climbing hills, going down hills…🙄
MRI confirmed Arthritis/swelling
I ve started working in glutes - a difference in 2 days!!
Thank you again !!!🙏😍😌
Thanks so much for all the great information.
These guides are very important and will be helpful in the specific cases one should know what is your arthritis situation and apply.
Knee extensions are the worst - and along with bicycling, was the dominant exercise recommended for knee problems by PTs in the 80-90s. Along with the “no pain, no gain” mentality. Incredibly damaging.
After 50 years of knee pain/problems, the only exercise I’ve found that helps me increase activity, without also increasing knee pain is working my glutes in a heated PT pool. High repetitions are the enemy here. Gently moving within a comfortable range of motion in a 88-92 degree pool allows a wide range of motion, feels like heaven, and doesn’t cost me in aggravated pain later.
The hard part is finding access to a PT gym with a heated pool.
I finally gave up, saved my pennies for decades, & had a small pool built at home. It’s a been a life-changer.
Hey, L.Owens! Bingo! Steering away from feeding into the muscle imbalance is very important to improve your knee arthritis symptoms. We have more information on this channel on exercises to improve your glute and core muscle strength! Check it out:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
You are a life saver. 10 days following you and my life has gotten better about 80%.
Your videos have helped my left knee arthritis....you make so much sense all the time. Thank you. The elliptical at my fitness center has really hurt my left hip so I don't use it at all anymore.
I like your topic. Very informative and comprehensive
Your information is absolutely brilliant. One time a physical therapist put me on a bike. It hurt my knees terribly. And he said it can’t possibly be hurting.!!!
Needless to say, I never went back there.
Thank you I will be listening to you more and more❤
Good explanation of problems I might encounter!!!
Was diagnosed with osteoarthritis in May 2023. Struggled thru the summer and PT. Then I found YOU! Your videos are unbelievable! You clearly have been blessed with a talent and gift to help those of us who struggle with joint pain. Thank you so much! I have been watching your videos and doing the exercises for knee arthritis since October 2023. I was amazed at how quickly I was able to improve my quality of life. However, I continued to feel a little sharp pain throughout the day in my knee. For me, it was not a normal pain so I went to another doctor and found out I have necrosis of the knee. Recommendation is "partial" knee replacement. I am struggling to come to terms with it. Can you please shed some light on this new thing I heard "necrosis"?
Thank you for sharing this information.
Hey Pam, you are very welcome!
So grateful for your advice.
Hey there, we are glad to hear that you found our advice useful! We appreciate your support!
You are amazing! Thank you for all your wonderful knowledge🙏🏽
Hey Sandie, you are very welcome! And thank you for your kind words and support! We really appreciate it!
Great guidance and advice. Thankyou
Hey Ms Vivian, you are very welcome! We are glad to hear that you found our advice useful!
You are the wisest therapist I have found in my life... thank you. !
Hey Tom, you are very welcome! Thank you for the kind words!
I love you so much. I was headed for 2 knee replacements ~~ terrified!!! You have been helping me, an answer to prayer, I was so frightened!!! I met a younger Doctor at the emergency room & she told me about the K Tape, so I found you in researching further how to use the tape!!! I have been doing the simple excercise you show us sitting on the edge of my loft bed. Also flexing my glute muscles & I just do these over & over every day & use that incredible TAPE to hold my knee cap & take pressure off my knee area...I am not giving up, even my Doctor who is an osteopath says I will just keep getting worse & no good prognosis, & my spouse is discouraging by saying just get a wheelchair and get the surgery...you are all I have, sir. God bless you. 💖🦋🙏🍃
Hey there, we are so sorry to hear that you were so close to getting these surgeries! We are so happy you have found us and we would love to help you avoid these surgeries permanently! We have a lot of content available to help with knee arthritis in case you are interested in learning more. Here is a link to our playlist:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an outstanding knee arthritis recovery program available specifically designed to help people heal knee arthritis and avoid unwanted surgeries. In case you are interested in something more in-depth and structured, this program would be perfect for you. Here is a link with more information for your convenience:
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Same here. Trying to follow what he says to keep my own joints as long as I can but I think it’s only a matter of time.
hi there...thanks a lot for your teaching
Hey there, you are very welcome! We appreciate your support!
Subscribed! Will research your videos. I have knee effusion associated with osteoarthritis. Working on getting it better!
I have a TKR due to a car wreck in 2005, and I think your tips will help me. I've been exercising for over a year in the community center gym with limited equipment, and therefore, haven't developed all muscles equally. The elliptical machine is the bane of my existence - everything about the motion hurts. I love the recumbent bike. I had gotten up to 3 sets of 10 @ 70# on the knee extend machine, thinking it was great for me. On the Duo Squat, 3-10-80#, but had to really focus to not feel pain in my implant knee. I had learned that adjusting how close the seat is on the Duo Squat helps me engage glutes. Recently discovered I could use the extend machine in reverse - stand, facing seat, lift bar behind legs, lean into seat, then use glutes to lift legs. Does that make sense? Basically, doing hamstring curls, but leaned into seat so it's more butt. That pressing knee down into towel surprised me, but explained something too. My implant will "bend backwards" suddenly, enough to throw me off balance and pitch me forward. Doctor said it wasn't possible, then tested it, even testified in court that it does it. I was very intense in my knee press exercises after all my surgeries.
As usual, very informative and useful. Thank You.
Hey Jean, you are very welcome! We really appreciate your kind words and support!
Thank you !!!
Hey there, you are very welcome! Glad we were able to help!
My physical therapist had me doing almost all of these exercises except squats and lunges at home every day for the past 3 months. I've had severe tri-compartment arthritis for several years. My range of motion has greatly increased and pain has significantly decreased. Been walking on the treadmill 4-5 days a week at a fast pace as well, which I've found to be the best overall exercise for knee pain and stiffness. No swelling, no redness, and only very mild pain after longer (40-50 min) treadmill sessions. Everyone is different and a one size fits all approach isn't optimal.
Great info on the cycling, thank you!
Hey Joe, you are very welcome! Glad you found our information useful!
Thankyou 🦘
Dr David, you are a blessing and sharing this information helps the everyday person. You share more than the help when going to dr or pt.....thank you!!!!!
Hey there, you are very welcome! We are so glad that we are able to make a difference in so many lives!
Really useful video...not sure if I actually have knee arthritis but I have been experiencing regular aches & pains in my knees for a while. I have also been using the gym & squats & leg curl are part of my set routine. It really makes sense about working the glutes & not building up the quads, which I imagine I have been doing.
I am looking forward to checking out your other videos on how to exercise safely with knee problems. Thanks
Hey Marianna, you are very welcome! We are glad you found our content helpful and inciteful. In case you are interested in learning more about what you can do for your knee problems, here is a playlist of videos specifically for knee arthritis:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
You are simply the BEST🎉🎉🎉🎉🎉
Thank you for the kind words and support Patricia! We really appreciate it!
Excellent video! I will definitely go thru your knee arthritis program! Wish I had known about it years ago.
Glad to hear you are on board Sue! We hope our program gets you back to being able to do everything you want to do!
Thank you so much Doctor for dedicating your time to advise us ♥ It is very much appreciated!
Hey there, you are very welcome! And we want to let you know that we appreciate your support across so many videos! Hopefully our content is making a great difference in your life!
Your videos helped me so much when I started yoga this spring. I have both a worn meniscus and arthritis, focusing on my glutes and avoiding any kneeling (lots of downward dog and planking instead) helped me be more successful when learning the postures. My teacher even did a whole class avoiding kneeling just for me. Thank you for all of your advice, it's helped me be more active and lose weight.
Hey Liz, we are so happy that we were able to help you! Keep up the good work and we would love to hear an update on how you are doing in the future!
Very useful information. Thank you
Hi Eric, you are very welcome! Thank you so much for tuning in.
What foods are bad for arthritis?? I agree with your list. I've been told to do these things but stopped because of the pain.
Thank you
You are very welcome Vivek!
Thank you for detailed explanations of the do,s and dont's of knee arthritis exercises.if I had not found you on TH-cam just right on time I would have had my knee replacement. The tailgate is my favorite exercise. Thanks for your dedication.
Hey Ursi, you are so welcome! And we are so happy that we were able to help you avoid a knee replacement! Keep up the good work!
I needed this viedo
Hey Jas, we are glad we were able to provide this service for you. We hope these recommendations help!
Great info! Thank you. Also, people should also steer clear of simple carbs, (processed foods) such as, potato chips, corn chips, cereals (even oatmeal), cakes, cookies, muffins, donuts, soda pop, etc. Those foods WILL DAMAGE your joints, teeth and possibly eyesight over time. Some of you will really feel it in your joints after age 50. Be mindful of how your body feels after consuming these foods. Whole foods, like green vegetables, potatoes (sweet or white), fruit, fish, clean and leaner meat, limited amt of pecans, almonds, walnuts, are the best foods. Drink lots of water. Gluten is bad as well. Healthy aging will give you an excellent quality of life with no pain.
Hey there, you are correct! Diet is a major contributor to joint health! Thank you for sharing that!
Correct & regular exercise + diet + meditation & breathing + cold shower = no more arthritis 😊😊
Thank you for your unique approach, Dr. David! I was just diagnosed with advanced meniscus wear, have been very active physically all my life (I am 66), until my knee recently started hurting walking up-/downhill. An MRI revealed the damage. What do you think of lightly foam rolling the fascia around the knees?
So true while walking!!
Thanks for these help with my knee arthritis i will surely try these exercises
Hey Mary! You are very welcome! We hope these make a big difference for you and would love to hear an update!
Oh my gosh thank you. I am right and thank you for justifying my pain. I was recently told I have tricompartmental arthritis in both knees.
You are very welcome! We are glad to hear you found our video helpful! In case you are interested in learning more, here is a link to our playlist of do's and don'ts for knee arthritis:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
Ive really taken on board your glute theory and you certainly know when they are working, they burn. Theraband steps in all directions I fund realy useful. Re:your info on squats and knee extensions, I find both of these can be done with a glute clench on the extension of each rep. Nice and light with the weight so the emphasis is on my glute. I had partial knees done 12 years ago (age 46) And am trying to make them last, although I think a TKR will be with me one day. Great information you put out there, thanks for all your time and effort.
Hello Joneastelow,
It sounds like you are doing everything you need to be doing to focus on the root of the problem. Here are some more tips to get you going. If you can fix this imbalance you can really change the progressiveness of your knee OA and partial replacement.
Here is more that we have :
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
th-cam.com/play/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM.html
I watched this twice helped a lot.
Great so glad to hear Bhindiv,
Here are more arthritis videos that may be helpful.
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
th-cam.com/play/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM.html
Following Dr David’s advice for a year now has made a huge difference for my knee health. Working the glutes is key.
Wohoooo!!!! We are so pumped to read this Louange!! 😃🙌🏼 Yes!! Getting stronger glutes is SO important!!
@@epmanualphysicaltherapy buying the 28 day knee health and wellness was the best investment in 2023
So, so helpful. Thank you - it gives me hope I can get back to enjoying walking. Am now excited to get my butt muscles working!
If you take away walking, running, elliptical, biking and swimming, what cardio exercise is left that you recommend? Torn meniscus in my case… thanks, one of the best PT channels and my favorite.
Exactly
This is a great teaching video! My trainer is teaching me the proper way to walk & sit. he also is teaching me to use my glutes and core while walking and how to step down with my heel first. I love learning from ground zero. I just starting having a left knee problem from using my knee to help me get off the ground a big no no, this knee pain ( I think) is also causing my left hip to activate pain. :)
Hey Lina, sorry to hear you were dealing with this knee and hip pain. We are so glad to hear that your trainer is worker on some of the techniques we support!
Thank you so much sir .Your advice helped me ,can swiming help for speedy recovery of medial line tenderness. Is medial line tenderness and meniscus tear the same ?
God bless you !!!
Week 3 of inner meniscus tear … so I tried tightening my glute muscles & WOW!!!’
No more pain as long as I tighten glutes …( my job has a lot of walking for the first half of my work( I’m 67)
Hye Terry! We are so sorry to hear that you're dealing with a torn meniscus but we are quite happy to hear that just you tightening the glutes has been beneficial. We urge you, to continue to be aware of how well or not so well the knee tolerates all the walking that you're required to do for work. Whenever given the chance, we suggest that you limit the time on your feet as this will expedite the recovery and swelling process.
Here are some additional resources that you are likely to find useful:
“Knee Meniscus Help”
th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html
"Knee Meniscus Recovery Program"
www.epmanualphysicaltherapy.com/meniscus-recovery
We wish you the best on the road to recovery! 🙌
Thanks for this info. Doc said I'm bone on bone and need a replacement. I DO NOT want surgery and just got gel injection. I have been doing exercises, but find I hurt. i will try to do what you say as I also have feet and hip issues.
Hey Susie, sorry to hear you are having more pain. We have some other great videos available that may be able to help guide you if you are interested in learning more. Here are our playlists for knee and hip arthritis:
“Hip Arthritis Help”
th-cam.com/play/PLJVIPiFvv1mbICbP6qlXUZwMyAJlKD1dt.html
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have a very in-depth, step-by-step knee arthritis recovery program available in case you are interested in a more structured approach to healing knee arthritis and avoiding these unwanted surgeries. Here is a link with more information for your convenience:
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Dr. David, thank you so much for your videos! Seems like all cardio activities involve the knees. How can I get a cardiac workout without further damaging my knees?
Hey Jenny, the key is to shift where the muscular forces are being concentrated. By concentrating on the glutes, you take a lot of excessive pressure off of the knees and transfer it to stabilizing the hips and providing propulsion. We have a great video that demonstrates how to walk with your glutes if you are interested in learning more. Here is a link:
“Does Walking Help Knee Pain?”
th-cam.com/video/3ttv66it9x4/w-d-xo.html
Muscle imbalance with quads and glutes on both legs. Very weak. According to PT I need to strengthen both. Chiropractor is working on specific areas of pain due to imbalance ie. right hip and lower back. (Spine compensating ) I watched your video and will go to your sight to see your glute exercises. Thank you for your expertise. Makes sense yet because quads are also weak, I think I have to work on strengthening them too. Guess balance between is key. Correct?
Elliptical Machine. I've been using them for years and eventually I developed lower back and leg problems. I went to discuss this with my chiropractor. He asked me about my foo action when using the machine and I told him that I kept my foot flat while using it. .... He said that my glutes probably weren't working. He suggested, as I stride with my feet, ** I pick up and lower my heels as if I were walking. ** This did help my problem.
Thank you for all the helpful tips! I have been trying to engage my glutes and abs with my exercise and movement to 25% that you suggested in another video. Helps a lot. I have back problems/surgery that I think have imbalanced my legs. Because I cannot bend as much, I kneel and squat a lot. Any suggestions. Thank you.
Mini Rebounder ! Is great I was a runner for 40 years ! Rebounder is cardio no knee pain ! I have one with a handle so don’t fall!❤
I do ride my stationary recumbent bike every day. I have found it helps my knees a lot. But, I do appreciate the tips and will incorporate them!
Hey there, no problem! Recumbent bikes can definitely be helpful, but it is so important to use the correct muscles! As long as you incorporate your glutes, you can benefit greatly from it. Unfortunately, it is much easier to use the quads on these machines.
@@epmanualphysicaltherapy Until I started watching your videos, I have no idea how big of a role glutes play. I was always told to strengthen my quads to support my knees. I've used your advice recently after I had gallbladder surgery and rely on glutes more than my quads when getting up and down from a chair or sofa. It has made all the difference in my pain level. So, thank you!
Knowing what not to do is as important as knowing what to do - thank you for this valuable content!
Hey Susan, you are very welcome! We appreciate your kind words and support!
Hello sir, what exercises would you recommend for meniscus cartilage TEAR, and knees arthritis case as well. Thank you
For a new tear, stay off of that /those knees, using crutches.
I take grass fed gelatin, omega 3, glucosamine and condroitin and healed torn menisci!!
Tap dancing caused me more pain but I love it and miss it. I am practicing strengthening and using my glutes when walking now. Short distance only for now. Thank you! Your information is inspiring!
Hey Stacy! We can only imagine how difficult it is to refrain from doing tap dancing as routinely as you used to, but just remember that the advice and suggestions we usually give are to help people in your position get back to the things they love! We are glad you're finding the information inspiring and that you're practicing strengthening the glutes when walking.
Here are some exercises that we suggest implementing to build a strong foundation and help you improve your walking:
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
If you happen to be interested in a more comprehensive approach for your recovery The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts with the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems, and other knee conditions. To learn more please click this link:
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
We hope this helps! 😄
I’m learning more here on this channel than I’ve learned from any dr with my knees . Do you have any suggestions for patients like myself that have crps in the knees & will be having surgery or knee replacement?
Hey Christine, sorry to hear that you are struggling with crps :( Our advice would be to try and avoid surgeries wherever possible! CRPS is a difficult diagnosis to define simply because we are not precisely sure exactly what is causing the pain. On this channel we give many tips and tricks to help improve knee pain from various conditions. Many of these simple tricks can help improve the health of the knee and decrease the pain experienced. If you would like to try some of these recommendations, here is a link for our knee pain playlist:
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
th-cam.com/play/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM.html
In case you are interested, we also have a program that is designed to improve the overall health of the knee as well. Here is a link to that with more information:
The 28-Day Knee Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ACL tears, ligament injuries, chondromalacia patella, cartilage problems and other knee conditions.To learn more please click this link:
www.epmanualphysicaltherapy.com/knee-health
Great! So, I simply need to stop exercising! Hehehe. The advice on how to correct is very helpful!
Thank you so much for this. My knees are bone on bone and are quite painful. I have been getting cortisone shots which helps immensely. I was thinking if I strengthened the muscles around the knees it would help. Exactly what not to do!! Im going to strengthen my glutes and hopefully that will help. Thank you so much for this info!
Do you have a video showing exercises that people with knee arthritis CAN do? That would be really helpful. Thank you.
Sure thing Mejustme,
Here is what we have :
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
“This Toe Trick Will Improve Your Knee Pain When Walking”
th-cam.com/video/XTPTvkv-Diw/w-d-xo.html
have a great day!!
@@epmanualphysicaltherapyplease can I come and see you in person? What is your address?
I got a severe knee pain and watched this video to get an advice, but found it’s very confusing… it looks like that the quad muscles shouldn’t be used at all… and it shouldn’t been stretched… and what is an aggressive stretching? I am doing yoga and Pilates… should I drop doing? And how to identify what muscles I am using while walking?
Hi,
I have Becker' cyst and arthritis in my knees.....I hardly can walk one mile...what is the best way for me ,and my feet too...Thank you 😊 I like to see yuor videos.
thank you so much for video, is walking in the swimming pool help with arithris?
What is your feeling about Pilates on the reformer for knee bone on bone?
This was really good information and really does make sense.
Please demonstrate exactly how we are supposed to do the exercises.
Dr David.. my friends run a few times weekly. Is running leading to bad knees over time?
I had a meniscus trimming surgery more than a year ago. I'm still working on growing the equal muscle strength on my quads and glutes as it's recommended by you. Is this forbidden list of exercises applied to my case, too? Or only for those who has arthritis? Thanks.
Hey there, this list is for anyone who suffers from knee pain. These exercises are damaging to the overall health of the knee. Whether you have a meniscus or arthritis problem. Hope this helps!
I gave away my driving licence and am using public transport now. I used to cycle a lot, but also gave away my bike, because I am afraid of sudden stops that could harm me. I used to swim very much, but it seems that might be harmful. too. That seems to apply to walking and hiking too. What have I left in the open air? I'm humming the song "Don't Fence Me In".
Sir you gave very important information but please tell how should we get those muscles, will be very thankful
Hey there, we have a great playlist of videos discussing what to do to help with knee arthritis. Here is a link in case you are interested:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an in-depth, step-by-step knee arthritis recovery program available in case you are interested in something more structured to help with this issue. Here is a link with more information:
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
So, may be a strange question but how can you occupy glutes more instead of quads?
what about a rebounder? i've been doing this with very low impact//jumps
Very informative ❤👏🏻
I used cycling and the quad set as a part of the treatment unaware of the muscle imbalance theory but in fact when I tried to used my glutes more in the exercises that you recommended I simply couldn't no matter how focused I am my quads and back muscles work really hard instead can you please suggest a solution for that doctor ..thank you
Hey there, we can definitely help with that. We have some great content available that shows how to activate your glutes and which exercises you should do to improve their abilities. Here are a few links that you may find helpful if you are interested in learning more:
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
“Does Walking Help Knee Pain?”
th-cam.com/video/3ttv66it9x4/w-d-xo.html
We also have an in-depth, step-by-step knee arthritis recovery program available that is specifically designed to help heal knee osteoarthritis and prevent unwanted surgeries. In case you are interested in something more structured such as this program, here is a link with more information:
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
@@epmanualphysicaltherapy20:32
Does riding my bike work for my Bad knee which is not really painful it just cracks and creeks when I bend down.
🙋♀️YOUR THE BEST IVE FOUND….🤸♀️🤸♀️🤸♀️🐝
Hi Susan, Thank you so much! We appreciate you.🧡🙌
Thank you I really appreciate your time and dedication .Can you let me know how many months its gonna possibly take to recover from a possible medial line tenderness ,can you provide me help for a speedy recovery. Please
Hey Sidharth, that is a tougher question. There are multiple reasons to have medial joint line tenderness. This is most commonly either a meniscus tear or a tibial shift. We have some great content for both if you are interested. Unfortunately, it is impossible to say how long it will take without knowing the true cause. If you would like to figure out the cause, here are our videos available for meniscus tears and tibial shift:
Meniscus:
“Knee Meniscus Help”
th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html
Tibial Shift:
“Tibial Shift Help”
th-cam.com/play/PLJVIPiFvv1mbuSf0Dau3BUxO7hH3ZqjWJ.html
Thank you so much for explaining all about worst knee exercises! I started two exercises as I was watching this. The surgeon told me the total opposite! Where can I find a caring doctor like you near Denver? Blessings!
He does e-visits!
Maybe the surgeon is right ?
I have osteoarthritis can you help me with best exercise please
YIKES!!!! That was helpful! Especially about swimming. I will definitely start kicking differently. I do leg lifts on my back, side and front (which hits the glutes well. With little ankle wieghts like my PT told me. If feels like it really helped. Response?
Hey Di, as long as these exercises are not causing flare ups you should be okay. However, we recommend focusing on improving your glute strength as much as possible in isolation of other exercises for a while.
If you're interested in more exercises you could be doing, here is a knee arthritis help playlist:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
You might also want to learn more about the Knee Arthritis Recovery Program:
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
I really appreciate your insights, doc, especially since they're often "contrarian." They make me think! Quick question, to which I'd really appreciate your comments: do you think whole body vibration machines are good or bad for people with knee osteoarthritis? The machines are becoming very popular, and according to a web query, they're "good" for knee osteoarthritis. But your contrarian view might come down on the other side? Please advise, thank you!
Hey there, tough question! The whole-body vibration devices can help people manage the symptoms associated with arthritis such as pain and inflammation. However, it will not directly heal or fix the osteoarthritis. When it comes to healing osteoarthritis, the only way to achieve long-term benefits is to fix the root cause. We have found that muscle imbalances are the main issues that cause osteoarthritis, especially in the knees. We have a great playlist of videos available in case you would like to learn more about it and how to treat it. Here is a link:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an in-depth, step-by-step knee arthritis recovery program available that is specifically designed to help heal knee arthritis and avoid unwanted surgeries. In case you would be interested in something more structured such as this, here is a link with more information:
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
@@epmanualphysicaltherapy Thank you so much for your detailed reply! I will check out the links. :)
I find lunges give my knees more strength, and I have less pain and more mobility the days after doing lunges. I can feel the power in my leg muscles climbing stairs. When I omit lunges, the strength diminishes, and I have more knee pain. I think you have to find what works best for you as an individual.
Hey Linjubar, you are absolutely right! What works for somebody, may not work for everybody. The content we put out is based on a generalization for knee arthritis. These activities are the things we have found that most people will do incorrectly and end up causing themselves more pain.
I think you might have told me what is making my knee hurt so much. Over stretching and my quads are very strong. I am going to just shut it down until the pain eases up. Meniscus tear was repaired Dec 22 and I have not made much progress and I thing after watching this my quads are the main reason.
So how are you supposed to exercise ? Seems confusing
Virtually
Hey there, we have some great content available for what you should do and how you should do it. This video is used to warn people about very commonly performed exercises that can be harmful. Here is our playlist of everything to help knee arthritis in case you are interested in learning more:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an in-depth, step-by-step knee arthritis recovery program available that is specifically designed to help heal knee arthritis and prevent unwanted surgeries. In case you are interested in a more structured approach to healing knee arthritis, here is a link to our program with more information:
Knee Arthritis Recovery Program
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Thank you so much for responding, i cannot stress how grateful i am. I will defiantly watch the videos. Again thank you so much for your help and gratitude. @@epmanualphysicaltherapy
I had bone on bone 17yrs ago discovered while I had a growth removed from L4L5
Anyway I kept exercising with my legs in the air whatever way and lots of castor oil eventually I used the brace it pulled the bone away 27yrs later still taking osteo ease Gold
Cod liver oil slow mag..
I'm doing pilatis no jumping ..an hold on chair my balance has come back
P s u also have severe periferal neuropathy u had sceptacimia after my op ,,forgot to give me antibiotic I spend 6 weeks in hospital
Gud like guys boswelia is
Resin frankincense
Google resin
I ground it an eat with moringa level tsp with level tsp resin in flavored yogurt
How about an ARC machine where you can adjust in increments it so one is doing more of a stepping down action? Wouldn't that work the glutes more than the elliptical?
I am currently having a swollen left knee, for over a year. Hyperextension is painful, as is bending knee bellow 90 degrees angle. X-Ray shows that the gap in the joint is still preserved. MR scan reports that I have CMP gradus II on lateral facet. I am close to 60 years old and not very physically active. I sit a lot in front of computer, but during a course of week I get some walk, stairs, driving car with clutch-and-shift-stick (pressing clutch pedal with my left foot) and sometimes I have some situation where for a short time I have to bend knee somewhat more than is comfortable. Orthopedist, noticing that my quads are somewhat atrophied, recommended me to do a large number of an exercise for strengthening my quads. Having seen your videos, I am in doubt what to do. Are quad-strengthening exercises bad even if the muscle is apparently not that strong and the joint cartilage is still not worn out?
Hey there, the basis of our exercises is to make sure that your glutes are more active than your quads. It is possible that your quads are atrophied, however, if your glutes are even worse, then the same muscular imbalance is present that we discuss in our videos. Our advice is to focus on activating your glutes and trying to identify if you can isolate those muscles effectively. Hope this helps. For further information, here is a link to our playlist specifically for knee arthritis:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
Hello doc. When do we know that tge glutes are stronger and hence can start other exercises related to quads etc?
Kindly reply.
Thanks! How about up and down on toes, for gastrocs?
Hey Alan, this exercise (if performed properly) should be okay to perform.
😂Thank you for the very useful advice!!!
is skiing okay if i have knee osteo arthretis? thanks
Hi doctor. I have damaged knee cartilage and also L4,L5 n S1 disc bulge. Plz make a video on that. How to do exercise and also how to sleep. Thank you.
Hey there, we have 2 great playlists of videos for these issues. In case you are interested in learning more, here are the link:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
"Herniated Disc Help"
th-cam.com/play/PLJVIPiFvv1mYk59Nn77n3t_dh4DeJaWVRe.html
We also have a program for the knee and a program for the back in case you are interested in a more structured approach to healing. Here are those links with more information for your convenience:
28-Day Back Health & Wellness Program
The 28 Day Back Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent back conditions like sciatica, herniated disc, spinal stenosis, arthritis and other back problems.To learn more please click this link: www.epmanualphysicaltherapy.com/back-health
Knee Arthritis Recovery Program
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Thank you so much.
Can one knee fonction with half of the patella cup ? which is the bottom part ok the upper part chattered from a fall . Had surgery it’s been 5 months. I noticed my knee given in when walking and feels like I’m loosing my balance. Do you think I have the all patella cup replace . Thanks.
Well done knee exercises presentation, but some exercises are controversial, cause some therapist are recommending, but in your case, you are opposing it , cause it will cause more pain, particularly as you mentioned LUNGING & CYCLING. So it is so confusing, whom to follow. But I think it is up to the individuals case, if it doesn’t cause any pain, then one’s should do it. Otherwise don’t. Any way your methodology makes more sense.
Would just walking in the pool be beneficial? I have bone on bone, not happy after the first knee replacement so do not want the other knee done if possible. Had back surgery, wish I had never had it.
So how are you supposed to strengthen your knees, if u have avoid working the quad muscles.
Doc share with us how to walk on the stairs.. walking on the stairs is killing me😭pls help share is how?
He explained that do it the right way how to exercise listen to the body if it hurts find something you are comfortable what I do start any exercise gently do not force the body and do first warm up daily I do exercise as soon I wake up even in bed really beneficial to the body slim and trim no belly fat or problem in my knee be active🇸🇽🇺🇸
Hey Delia, thank you for sharing your experience and what works for you! These sound like good tips for staying healthy!
Hey like just came from the knee doctor and build your quads is what I came away with and I’m a 60 year old woman with bird legs and a cyst below knee cap. It is to where is is a waste to go to doctors I swear they tell you to do stuff to blow your knees out so then you need knee replacement 🤷🏻♀️
Very confusing ! So what kind of sport is best for people with knee arthritis and how do you work your glute. Please help
Hello, Dini! This is a great question and it's one that comes up often. We understand how frustrating it can be with all the information that is out there. It can be overwhelming and oftentimes contradictory. One thing to consider is that at El Paso Manual Physical Therapy we specialize in helping people avoid unnecessary injections & surgery while traditional physical therapy tends to focus on healing post surgery. Because of this, the information we provide will be different versus traditional physical therapy advice. With that being said, we have some videos for you on this channel to address the "whys" and "hows" to work on your glutes! Check it out:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
“How To Clearly Tell Where You Are In The 4 Stages Of Knee Arthritis”
th-cam.com/video/74jNLJwgiPM/w-d-xo.html
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
“3 Big Reasons Your Glute Muscles Won’t Work Well For You”
th-cam.com/video/TamXorqxCAk/w-d-xo.html
We hope this helps!