5 Minutes To Stronger Knees
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- เผยแพร่เมื่อ 17 ส.ค. 2020
- Knee pain can happen for a variety of reasons. Certainly a fall or accident can cause issues in the structures around the knee. A more common occurrence however, is an overuse injury, often caused by a muscle imbalance.
Our knee lies right in the middle of the hip and lower leg so it's very important that all of these muscles are as strong as they can be to support the knee. Check out this video to see what exercises you need to be doing.
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I’m 60 years old and I have been having trouble with my knees so I started trying out these exercises and stretching exercises and now I’m doing a lot better! I can climb stairs with no problem or pain 😅👍thanks for the videos and advice
Reminder
1:35 Less functional straight leg raises 10 - 15 reps one leg.
2:23 Side leg raises 10 - 15 reps one leg
3:13 Frog bridge
4:10 Step-ups + calf raises
4:48 Side step-ups
5:30 Back assisted partial squats with inner thigh squeezing
You the real MVP!!!
Thank you
Memory span 30 sec
Thank you! Regarding:
1:35 straight leg raises ... When I had PT for a torn meniscus, I was instructed to tilt my foot out while doing this exercise
I'm at that age where strong knees are way more important than big biceps and a 6 pac.
😊 I hope that all ages take consideration of how their body fees and moves! Looking good is nice, but nothing beats feeling good:)
Hence why I know have a dad bod with strong knees
Me too
My kñees get sorgt what can I.d0 for. it
Betty Bowling it depends on what’s causing the knee pain. If it’s a weakness, these exercises might help. If it’s arthritis, try this:
Best Exercises For Knee Arthritis Pain Relief th-cam.com/video/F_oVq75vL1s/w-d-xo.html
Thank you. What a great series of exercises. I do many of them already, but you've given me more options to include in my routine!
You're welcome! Glad I can help add to your routine!
This was really good. My knees have been quite sore lately as I've started exercising regularly. My knee pain decreased drastically after completing these exercises today. Thank you!
You’re welcome 😊
Love these simple yet effective exercises. Thank you.
Thank you so much for this video. I just learned this week that my knee pain is from something I was born with and I need to strengthen the muscles that help support the knee. So I have been doing some knee exercises similar to what you have. But now I have a few more so that is awesome!! Thank you so much for your videos.
Thank you so much because this is exactly what I needed for my knees & side hips. Great tips Kristie.
You’re welcome 😊
Kristie is an excellent instructor who explains those exercises very well. Even a totally unathletic guy over 50 (like me) is able to follow her instructions. It's great listening to her encouraging way of teaching. Thank you Kristie!
Tks Kristie ,I intend to follow your instructiond will let yôu know if its better ,do I have to warm up first or can I just start excercising ,another thing is that I was told to excercise on the beda as soon as I open my yes while I was having my stroke that has helped me but after the accident and fall I cant do some of the excercises and afraid I might fall again
I'm so glad you came up on my TH-cam watch because I do everything to strengthen my knees where it would help me continue to do my running,what a great video and yes I'm on your Tube.
So glad I can help 😊
Thank you, Dr. Kristie.
Loved your step n ball exercises. Will add them now. My step exercises were little different. Will be now doing what you have demonstrated. Thanks doctor.
Really appreciate this Kristie, I have been having knee issues recently and will definitely try this. Thank you, much love. 🙏
You’re very welcome!
Thank you so much for sharing!! Gonna give these a try with my sore knee tendons. 🙏🏻☺️🙌🏻
You’re welcome 😊
I just found your videos. Thank you! I had a L TKR 1/13/22 and will be having a R TKR 5/13/22. I have lost 74# since May of last year. I have alot of strengthening to do. I appreciate that you are showing how to do these exercises even though we are older (65yo), or compromised (by weak or new knee joints or weight).
Muito bom. Gostei!! Parabéns Dra !!
I'm 50 and I'm generally fit and I follow all my exercise routines religiously. But now my knees are starting to ache when I take a flight of stairs. This is definitely a routine I need, I can do and apply. Thank you.
You're welcome!
Love your enthusiasm... thanks for some different ideas w exercises
You’re welcome! I love what I do 😊
Wow glad I found your channel, this is just what I needed.
You are awesome!! Thank you for all your great videos!!!
This video is AMAZING in its simplicity and concise messaging. You are an excellent teacher!
Thank you!
th-cam.com/video/rvPRIT27F48/w-d-xo.html
@@drkristieennis Hi Dr Ennis. Thanks so much for the video. Could could you please give me the name of the exercise at 1:55? I know this video is about knees, but I am finding that particular exercise is helping alleviate a dull ache or knot that keeps moving up and down my back and hip on one side of my body. Cheers
Bear that is a straight leg raise. If done properly, it activates the abs which definitely can help the back:)
@@drkristieennis Thank you.
Great video! I have knee pain and starting these these now. Thank you!
You’re welcome!
Great Info. Thank you Dr. Kristie
You’re welcome!
Very good!. Thank you
Best Dr on youtube when it comes to physiotherapy, nutrition and strengthening.I will guarantee you she will have more than 1 million subscribers by the end of 2021 coz she's the real deal.
Thanks so much!
You’re my new favorite physical therapy/fitness channel. Keep up the good work!!
Thank you 😊
This is great! Thank you
Thank you, Kristie! 😊
You’re welcome 😊
👨🏻🦳 I’m a mid seventies aging senior. . These same exercises are helping me with my knee and hip therapy. . My main therapy is bicycling and I couldn’t heal up from even mild tear-downs fast enough to make any progress. . Finally, I’m able to make two aggressive 20 mile rides per week 🤗
That’s wonderful to hear!
Keep up the good work.
I would be so happy to be able to do that at your age
This is great stuff. Thanks very much. I even watched an entire Grammarly ad just for you. :)
Aww thanks!
@@drkristieennis You deserve it Dr Ennis!
@@terrytari1891 thanks again for your support!
THANK YOU, DR. ENNIS !
Thanks so much, Dr. Kritine it is amazing how these exercises improve the strength on my knees, God bless you and you have a great personality
You are welcome! I’m glad I can help 😊
Yes ,thank you!!
You’re welcome 😊
I have arthritis in both my knees and have been doing some of these exercises already. I have been told knee stability is so important as we age. Thank you for the affirmation.
You are welcome! Check out this arthritis video too:
th-cam.com/video/F_oVq75vL1s/w-d-xo.html
Thank you, Dr. Kristie!
You’re welcome!
Thanks again, Chloe!
Thank you! Would love to hear your advice on ankle mobility and strength!
You’re welcome! Try these:
th-cam.com/video/7KbVuxCFXPw/w-d-xo.html
th-cam.com/video/DQ4kUdTdQ_w/w-d-xo.html
I’ve been doing body weight squats, my knees or the muscles around my knees are keeping me awake, so thanks for this video
You’re welcome!
I think squats did me in as well and I ignored the pain initially
Sorry to be so offtopic but does someone know a way to log back into an Instagram account??
I stupidly forgot my password. I would love any help you can offer me
Thank You for Sharing !
You’re welcome!
Excellent video, short to the point with lots of good exercises. Thank you.
You’re welcome! Thanks for watching 😊
Dr Amazing Feet is her unofficial name.
Seriously you are one of a kind & extremely positive. Amazing work you teach us.
Thank you so much 😊
this video is awesome. Particularly the model !
This is brilliant! Thank you. These exercises are legit. My physiotherapist taught me these exercises to strengthen the muscles that support my poor knees. It's fantastic to have a video to follow instead of following exercises printed on a sheet of paper.
Great video. The very first time I watched made me realize I was using the wrong muscles to go up stairs. I started using your technique and immediately got up the stairs pain free.
Would like to recommend that at end of video you add part 2 which would be footage of doing the exercises without comment, so that when I use the video I can go directly to the exercise without having to watch the introduction. I am sure this would keep me using your video more often.
I can always go back and watch part 1 when I feel I need it.
Also, I need some help or an explanation for going down stairs. Thanks again, Steve Wallis
I appreciate the excellent way you have explained each movement! - You now have a new fan! I did these exercises for years and always had strong legs which gave me the stability, power, energy and self-confidence to accomplish many things. Somewhere along the line, I gradually stopped as life's challenges pulled me in other directions. Thank you for reminding me about them and informing me about the benefits of each to the various supporting muscles. You have inspired me to begin anew today, as I have been feeling weaker and less able to do what I want to do. I feel hopeful that my body tissues will remember and strengthen quickly! Dr. Ennis, do you know of any exercises that can help correct a hiatal hernia? I have recently been diagnosed with this problem and would very much like to do whatever I can to improve it, as it has caused a lot of physical issues for me. Thank you!
Thank you! I’m so glad you are able to get back to exercising:) the hernia is a tough one! I usually have my patients work on diaphragm breathing. Here’s a link:) th-cam.com/video/UXbhY9esfAQ/w-d-xo.html
avoid exercises that can strain the area like sit-ups, crunches, and plank. Sometimes squats and deadlifts can irritate this area too.
After my TKR it took a while to get quad activation with a straight leg. It was maddening trying to flex my quad but have it lag lifting my leg. But, hard work pays off. I’m a ear out and I have more range of motion then I did prior to surgery, and absolutely no pain. The first three months I thought I made a mistake, but now so glad I went ahead with it.
Take care of those knees folks.
love the 5 min videos the best !!! thankyou
Thanks!
Very informative Doc. Thank you!
You’re welcome!
Hi Doc.... Came across these vids, Don't know how?? However glad I did. No pain for me, as yet! However ....Keep watching as you are a BEAUTY.🥰🥰🥰
Inappropriate and gross.
She's in fantastic shape.
Yes, I'd love to know her total diet and exercise routine.
Thanks again for the information
You’re welcome 😊
If it is not for the title I thought she is a fitness model. This excellent 5 minutes video is surpasses all those documentaries. Thank you doctor. I have subscribed you.
Hi Kristie. Thanks for your videos, they are full of good content. I started running a few months ago. I was doing quite well until my ankles began to bother me. Not so much that you have to stop, but just enough so you realize there is something there that needs to be addressed. Could you do a short video with exercise for ankles, please? Thanks!
You’re welcome! Depending on where the ankles are bothering you, runners typically need to loosen up the calves, work on balance, and strengthen the hips. I’ll work on a video for the future:)
@@drkristieennis Thanks a lot!
C G. Ann you’re welcome!
These are pretty much the exact exercises my physio had me to after having knee surgery. 😀
Great!
All your videos are so useful. They help me a lot . Thanks =)
Thank you for showing so useful exercises to tone up the legs. Good Doctor Kristie.
You’re welcome!
She's one of the fittest doctors I've ever seen in My life.
Ill second that....
Doctorate degree
yes she is fit, but not pretty or sexy, she loooks more like a man
@@janmiedza6607 was that necessary? Be a better virtual version of yourself and next time you think of something negative to say…..remind yourself that the world will be a better place if you say nothing. Happy New Year 🥳
@@user-zb6ij5zq3i she has got good genes imo, but she doesnt look like a sexy woman
Another practical, informative & concise workout. Too many '5 minute' workout videos on YT..... 17 minutes long!
I’m glad it works for you 😊
thank you so much for sharing I so needed this one
You’re so welcome!
Thanks so much for sharing these exercises to help with mobility! Greatly appreciated.
You’re welcome!
What a beautiful biotype!
Sat: she's my type!
Just started some physio, have been having a lot of dysfunctional breathing issues. My weight crept up to a silly level and I have the Diastasis recti split quite severely down the middle of the stomach. So lots of side strains, back pain, bad balance and breathing impeded. Just getting into some low impact and hoping it helps.
Try L-carnitune 500mgsx2 a day for breathing n lung strength
Thank you for these simples strength moves. 🙏✨
You’re welcome ☺️
Exercices with step and ball really fine!
👍👏👏👏
Wow, she could talk about papers and i would listen to, she has a great energy!
Yeah who cares what she is talking about.
Johnny: I nit looking at her papers!
GORGEOUS 🔥😘🔥
Thanks Doc
Glad I found this! Thank You!
You’re welcome!
I clicked on this video, because I have an interest in stronger knees.
Hope this helps!
Sure you did :)
All healthy adult males share your interest.
Yeah... sure...)
@@drkristieennis I think he was implying his interest in strengthening his knees is actually an interest in YOU! 😊👍
Doc's brains and kindness in sharing helpful info are just as impressive as those awesome abs!
Thank you:)
creep
very thorough and easy to understand segment. thank you!
You’re welcome!
Perfect and concise!
Thank you!
I find it amazing that with all the truly incredible achievements of western medical science....
When it comes to the subject of basic multi joint biomechanics.... it's the dark ages.
Yep it’s not a system set up to prevent; that way they can cut on people..not unlike prescribing meds to mask symptoms versus proactively creating healthy lifestyle habits to avoid ever needing meds. The AMA changed the rules away from nutrition & naturopathic medicine to the sole use of pharma & complete lack of preventative medicine. No money in health. Keep em fat, sick and nearly dead keeps the🤑💵🤑💵🤑💵machine going
There is no such thing as progress.
Gotta do almost all of these execs after my acl surgery and can guarantee they all help a lot.
Glad to hear it!
Than you! You are such a good instructor
You’re welcome! Thank you! I really love what I do 😊
Excellent demonstration very helpful .
Thank you!
"Strong like bull" knees! Great line -- thank you, Uncle Tenoose! There are those over the age of 50 who greatly appreciate that sentiment!
Thank you! I really have fun making videos:)
She has a great body honestly
Oh please! She is a beautiful PERSON! i love how she helps oeople.
Thank you, Dr Kristie
You’re welcome!
You’re welcome!
Nice knee strengthening exercises...good for senior or junior golfers. Thanks a lot Dr. Kristie Ennis...HappyNewYear...Cheers!!!
You are welding and happy New Year!
Calf muscles are always neglected.
They're important as you get older.
We all should do bodyweight calf raises.
Very true!
But bent knee calf raises which works the underlying solis muscles . Those are the important ones for knee stability.
Having awesome legs doesn't hurt, hey Doc?
Very informative. Thank you for the video.
You’re welcome!
Good show ,I'm going to incorporate this into my work out now ,thanks doc
You’re welcome 😊
I guess this is rehabilitation for people who got knee injuries
mmmm easy to say, but, tough on this 'old' para commando after toooo many combat jumps into African bush followed by a bus knocking me down and running over my knee....
Yes, when it comes to our joints, the knee is definitely the most mercenary of them all.
Fab! Love these. My old knee injuries have now come to haunt me as I approach my 60s (and I really can't believe I'm saying this... Where the heck has the time gone?). Thank you, so much. x
You are welcome! And boy does time fly:)
Thanks for posting.
You’re welcome:)
i"m pretty athletic for my age - why does my left knee randomley give out?
I had a meniscus tear. My knee would give out under duress, i.e., jiu jitsu, and I could not squat on it.
Knees can give out for a variety of reasons, typically do to joint changes or ligament issues.
@@zolte same here, I’ve had to stop playing basketball to concentrate on fixing my knee.
@@oladijidaniel2294 i tried to avoid surgery, but i finally gave in. the knee is fine, now, but i need the same surgery on my right knee.
My knees feel weak, I think it's due to those legs of yours, Doctor.
mine are actually weaker now too....
that was pretty smooth
I felt that
Insightful. Enjoyed
Thank you!
Thanks, you exercises and advise has helped me!
You’re welcome! I’m glad I can help!
Gotta have strong knees before I can do the buss it challenge ✨🤣✨🤣
So true!
Yes, but somehow watching the good doctor makes me weak in the knees.
I have seen many channels ... yours is the best 👍🏻 Thank you for detailed explanations. The first exercises I did them in PT before.
You’re welcome!
5 minutes to stronger knees? I can show you a plan for worn out ones in 63 years.
Doctor doctor!! I've gone all weak at the knees 😂😂
You've gone all 7 days at the knees? That's a long time. Perhaps give them a rest now?
Alan Z 😂😂😂😂😂
loosen your adult diaper - haw haw haw
Thank you Doctor Kristie. I'm in relatively good shape however am working being patient, so starting with the lying down exercises first. I've also enjoyed your videos 3 everday stretches and flat stomach strong back. Again working on patients and starting with just lying marches. Trying to really feel the transverse muscles engage.
I already subscribed. Really happy to have stumbled upon your video's.
You’re welcome! It’s so important to get the correct muscles to engage so good job working on that:)
Great video. I had a Menisectomy 6 weeks ago and did my gentle leg exercises but Ive learned more on your video. I also did Pilates Reformer for 14 months prior to surgery. and still continue doing it.My knee feels really good now. Thanks for sharing.
You’re welcome! Glad you are healing well:)
Thanks for the content and for the swimsuit it helps keep my attention🤪