Knee Pain? Try These 3 Exercises ...
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- เผยแพร่เมื่อ 5 มิ.ย. 2024
- PDF pose chart here: www.yogabody.com/knee-pain-yo...
Do you have knee pain? Is it worse when you walk up and down stairs, or when you squat? Does it feel particularly bad when you run? Most active people will likely feel some aches and pains in their joints from time to time. If you have a painful knee and you’re trying to figure out the cause and how to fix it, this video will hopefully help.
From my experience as a yoga instructor, 80 percent of knee problems start out very mild, and if you catch and treat them early and cautiously, they can often resolve within 2-8 weeks. On the flip side, if you self-medicate and try to push through the pain, knee problems can quickly escalate and become chronic.
In this video I will show you some simple tests to establish where your knee pain in coming from and then some gentle isometric poses to help you start your healing journey.
VIDEO CONTENTS
00:00 Knee Pain
01:15 Knee Pain Self-Tests
02:31 Knee Anatomy
03:29 Common Knee Injuries
06:26 The Healing Process
11:00 Corrective Exercises
12:02 One-Legged Wall Sit
15:06 Sissy Squat
18:20 Isometric Step Down
DISCLAIMER - Please do not use this video to diagnose or treat a severe injury. If you’ve had an impact injury, a slip and fall, or any knee injury that leaves you unable to walk, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.
ANATOMY
Your knee is the biggest joint in your body, where your femur (upper leg bone) connects to your tibia and fibula (lower leg bones) via lots of connective tissues. Injuries in this area usually involve the ligaments (MCL, LCL, ACL, PCL) tendons (quadriceps and patellar), or cartilage (meniscus).
As a synovial hinge joint, your knee is designed to flex and extend and has very little rotation. Most injuries occur from excessive rotation, impact, or run and pivot movements that push the knee beyond its normal functions.
WHEN MIGHT YOU FEEL PAIN?
* When you walk up or down stairs
* When you squat
* When you run
BEST PRACTICES
These exercises assume that your knee injury is recent and intense. As a result, they are conservative by design. You will need to progressively increase load and intensity within a couple of weeks. Never push through pain, and please modify or even skip any of these poses if you feel any sharp pain while practicing.
TIPS DURING HEALING
* Don’t immobilize your pain, keep moving (gently)
* Don't mask the pain with NSAIDs such as ibuprofen
* Trust your body’s natural healing processes
3 POSES WE'LL LEARN
1) One-Legged Wall Sit
2) Static Sissy Squat
3) Isometric Step-Down
WANT MORE?
* Science of Stretching 5-Day program: www.yogabody.com/stretching/
* Check out this article: www.yogabody.com/heal-knee-pain/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#KneePain #KneeExercises #KneePainRelief - กีฬา
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Remember to grab the *PDF pose chart* in the description. Questions or comments most welcome here. Thanks for watching! - Lucas @ YOGABODY
Travail. Réfléchit bravo
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What about hip, I'm suffering from hip pain, can't walk 😢
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You are a great comunicator. I wish doctors can be like you. Great video !
Thank you!
THE BEST EDUCATIONAL VIDEO FOR KNEES
High quality content. Articulate explanation and well-produced.
Great content, keep up the amazing work. The way you break down information and share it, is just in another level.
This was a great instructional video, Lucas! Thank you!
Such an informative session... Really helped me a lot. My pains usually comes once after a period of time, but this has helped me a lot. Thanks Lucas
Best knee video! Non of the jabajaba.straight into the meaty technical information. Thank you!!!!!!
Thank you 🙏🏼 God blessings to you and your Chanel for helping us 🙏🏼
Lucas, this is just the video I was looking for. About a week ago I tweaked my knee doing weighted step-ups onto a box. (I think I may have hyperextended the knee on the step-down, but I'm really not sure.) I appreciate the principles you've taught here: understanding inflammation as a natural part of healing, allowing healing to take its due time, using movement as medicine, in the right doses. I'll try these three exercises and see how it goes.
Fantastically incredibly well done to taught the peoples practically and made it very easy to do, you are FABULOUS boy and lots of blessings 🙌 for you son, Amin.
Thank you, it helps me a lot. God bless you.
Thank you so much for this video sharing… I have a big problem on my left inside knee after run. Suddenly pain… I’ve tried this and it works thank you so much much 😊
Amazing explanation to pains.Very informative.Easy excercises.
Thx, this knee exercises are very doable for me !
I chanced upon your video and it was an informative session that I was glad to stumble upon. I hurt my knee casually going up the stairs. I am in the process of healing right now. The information you gave enabled me to pin point which ligament was affected. I now know how to help it heal and what isometric exercises to do to aid in it’s healing. I realize that movement will help revitalize capillaries that will in turn be beneficial for the healing process. Thank you so much for your informative video.
Thanks a lot 😌 I'm going to practice your exercises.
I really love ❤️ your video!!!
Thanks ❤️ so much!
Just subscribed. Your video is informative and will help a lot of people with problems on their knees
Thank you for sharing your experience! It's incredible how dietary changes made such a difference in your joint pain. Your story is really encouraging and shows the power of healthy choices. Keep up the great work and stay pain-free! 🙌
You're very welcome! Sharing stories like yours is so inspiring.
- YOGABODY Team
With you exercises I was able to find out that in fact my left knee was the problem thank you great video.
Lot of thanks for sharing this video
Thank you sir, very informative ...
Thank you! Much better just within this session!
For me 1 and 2 was all I needed. These are super great
Thank you Doc you are amazing 🙏
you make more videos of this type, very useful
I yearn to want to learn to squat. I have been working on it. I think I know what to focus on. Thank you! Subscribed.
Very informative and educational. He delivers the content in a concise manner and gets the job done fast. Appreciate it very much and please keep such information on healing injuries coming!
Thanks Mike!
It helped me before the performance
@@YOGABODY.Official great info. Thank you. I did not know inflammation was ok.
Excellent and clear video.
Very good lesson. Thks 👍
Thanks for spending the time helping
Hope it helps, Dan!
amazing! thank you
Great info doctor! Thanks! 👍🤜❤️
Thank you insightful
Muchas gracias coach es lo que
Estoy buscando genial
Very useful video for me thank you so much
Your knee pain video touched all the right places for me. I have always been in good shape but at 73 I sometimes forget to slow down. I wracked my knee slipping from a stool. You showed me exactly where the problem is and how to start recovering. A week and a half later my knee is looking better and pain is manageabe. Thank you, Lucas, nice to meetcha!
Glad to hear, Mark! Hope it helps...
Hi! Lucas ! Love your knees corrective exercises! What size block can I use ? Thank you in advance! ❤
Thanks for creating and sharing this video. The videos are too innocent, pure and created with utmost love and care. I will surely do these exercises for general knee pain. I hope these will work for preventing knee pain as well.
Thanks again and God bless!!!
Thank you so much, Aditya! Really happy you found the info helpful.
- YOGABODY Team
Great educational video! Just what I needed, think I tweaked my outer knee muscle and I haven’t found a video yet that was this helpful.
Thanks Shae - glad to hear it's helpful.
Thank you 🙏🏿
THANK U DOK 🙏GODBLESS TO
Your r a great teacher.thank you n god bless
Thanks Sam!
Fantastic exercises. I really like them and I am definitely going to do them. Very informative and of great help.
Thanks Gabriel!
Good exercises for knee pains.Thanku very much.
We're happy you like our video, Ediga!
- YOGABODY Team
Thank for the information
Great explanation😊 awesome video
You are a beautiful person to watch because, I believe, you are bright with the Love of the Universe. Many many Blessings to you!
Thank you Marc 🙏🏼
@@YOGABODY.Official Seriously, I see Divinity shooting out from your being, especially from your beautiful, accepting, and loving eyes. You are a gift to the world....
Sir you are great....
Thank you! 🙏💪
Thanks. Excellent
Thank you.
Thank you.. Excellent techniques that I saw results instantly. I have been on a physio regime for a year they did help me. But you have taken it to the next level.
Hope it's helpful!
omg i have been ijury since last year and I got see this vidio now and i hope it will help me to heal my knee
Excellent about the meniscus.
You really do have the best yoga videos. I learn so much, and feel so much better. Thank you!
Thank you Jodi!
Very informative .
Thanks excelente excercise appreciated
After 3 ankle breaks and two surgeries I struggled. Your exercises were incredibly helpful. Thank you
I have seen your yoga videos whi ch is very interesting to learn.perfect demonstration is required could you help me.
A great video ❤
Love your video! I know the video is for recent injuries but thought I'd try it anyway. I used to run half marathons until about 3 years ago when my left knee hurt too much to run. A so called specialist said if I keep running I won't be able to walk in 10 years. Silly me believed him. I've realized in the last 2.5 years that not all doctors are smart. I believe the body can heal it self. Also, I sooooo miss running, even if it's only 5-10km.
I did these knee exercises today and found my left knee cracks (I can hear it and feel it) when I do all but the last exercise. Does that mean I should take it slower?
Great video. I appreciate how thorough and articulate you were in explaining everything. I have some pain when I bend my right knee beyond 45 degrees, possibly from basketball. Should I avoid Ice Baths as part of my recovery?
@lucas ..love this routine. Could you also please make/share a routine that can be more advanced/dynamic like the way you mentioned in the way to move to the next level?
Please share the link if you have a routine already for next level
Informative as always Lucas. I look forward to your little lessons that make a big difference!
Good exercise..it's working
explained very well and with exercises thank you.
Thanks Edwin!
Good explanation on knee v good 👍🌹
Excellent 👍👍
Thank-you for this informative session 💕
Glad it helped @joannepicone2991!
- YOGABODY Team
Thanks a lot
Very informative and great content. I have my personal training clients doing these exercises for minor knee issues.
That's wonderful to hear! Sharing these exercises with your personal training clients can be incredibly helpful for addressing minor knee issues. Keep up the good work in promoting their well-being. -YB Team
Very good exercise
Very nice descriped. What happens if I reinjured my knee 3 times? Does it slow down or stops the healing process?
thankyou
Just ran across your videos and REALLY like them! I'm already using some of them.....at 73, I need all the help I can get! lol. If you would, PLEASE do a video for elbow pain. I have "golfer's elbow", pain on the medial side. Thanks in advance and be blessed!
Thanks Joe! Keep going...
Very informative videos thank you Sir
Thanks Klasik!
I am healing from a knee injury. I’ve gone to PT, accupuncture, and an orthopedic doctor for six months. MRI shows a “bone bruise”. I feel so tight in the back of my knee and also some pain in the front where the bone bruise is. Can you recommend some exercises? I’m trying an offloader brace next. Thank you!!
Great content, this will definitely help me
Hope it helps, Andrew!
- YOGABODY Team
This has been an insane game changer. Helped my knee pain immensely. I experienced a bit of medial pain and this has helped me get back running….
And my quads are toning up nicely from this! A bonus. 😊
Excellent content. Thank you!! 🙏
Hi Rebecca - so happy to hear. Keep going!
@@YOGABODY.OfficialHi! Does the tear drop muscle (bottom inside of quad right above inside corner of knee) get impacted by knee issues? Or maybe cause knee issues?
When I am loading my leg on the way down (like halfway bent during body weight squat) that tear drop muscle does a sort of click or flick. It doesn’t hurt much as it happens, but later on it feels sore 😔 I can’t find anything anywhere about this issue and my PT doesn’t seem to care much about it.
Thank you for all that you do🙏
Luca, really informative and simple to understand. Will do the test to see where exactly is my pain coming from
It does seems to radiate around the entire knee. I am overweight with venous
insufficiency in the knee that hurts the most
Thanks again. Will continue to follow
Stay blesses
You're welcome! Identifying the source of your pain is a great step. Keep up with your efforts, and remember, your well-being is a journey. Wishing you strength and good health ahead. -YB Team
Thank you so much Sir God Bless you!
Thanks Ruby!
Thank you Sir i just follow ur instructions oh my God my left knee is ok no more pain now i can do jogging God Bless You again sir.
Thanks you for that I love it 👍 that I love it 👍👍
👏👏👏👏👏amazing. 🙏🙏🙏
Can you please share some exercises for OA affected knee (early stages)? Thanks
Hello Joy - thanks for your suggestion! We'll get it scheduled...
Thank you so much for such a detailed explanation. I finally have a bit clarity as to what's really happening to my knees. I have a nagging knee injury from over squatting 5 years ago. Nothing structurally wrong but just never truly healing. You mentioned these exercises are conservative. So I wonder if I can try them too? Thank you !
Hello Evelyn - try!
@@YOGABODY.Official I have been doing those three exercises. My knees are improving!!! Thank you SO MUCH Lucas ❤
Vert helpful 👌
Thanks for ur vdo. I m 45, suffering knee pain for 6/7 years. Walk up n down stairs is very painful for me. R these 3 exercises would be helpful? Plz advice
Thank you for this video. Your explanations are thorough and educational. You talked a lot about the source being some sort of incident that injured the knee. I have knee pain that is ongoing and chronic and not from an injury rather from overuse I'm guessing since I am a tap dance teacher. Would these still be relevant exercises for me to do? Also what do I do if I don't have a block.
Hope it helps! Start slowly and listen to your pain signals.
Waaw so beautifully explained thank you I got pain knee. But I don’t understand from which point so this vedio helps to try to find point before consult doctor I tried
Really lovely vedio thank you so sooooo much my dear son I am 67👌🏾👍🏾🙏🙏🙏🙏🖐🏾🎉💐
thanks for your support, keep going!
Hello, 1 year ago I was playing soccer with my friends and I haven't warmed up properly I pushed a little too hard, and from that day I have a constant pain on the outside of my knee, but only if I push myself hard for long periods of time, the pain feels like it is on the outside and behind the knee at the same time! I will see a doctor some time, but I don't know for now what it is
Knee exercises excellent. I walk around head forward neck pain. I need to straighten up and walk like I am younger. 81 years now.
Keep up the good work!
- YOGABODY Team
Excellence !!
Thank you very much. you explanation is more related to real life in other word its precise ! which area of knee pain, is very important. youtube is filled with Knee pain topic.. but what type of knee pain, my knee pain is different than others. which area of knee and so on its very important. please also share some nutrition what to eat that are good for joints.
Thank you, will do...
@@YOGABODY.Official I thank you in advance !
❤️❤️❤️❤️💞I love your video❤️❤️❤️❤️💞🙏🙏🙏🙏
You rock bro 🎉
Appreciate the support!
- YOGABODY Team
Great
I love that
My left knee paining a lot i could not climb the stairs unless i have hold the rail is there any exercise to climb stairs properly
Thanks Dr my worry is my knee has bad fluid in it I can't fold my knee bse of the pain I need your help please