Indoor rock climbing. I have a bad meniscus tear. Nothing stopped the pain until I started climbing. It's actually low impact and I can now single leg pistol squat on my bad leg. Amazing exercise.
Holy cow you saying it just totally helped that click for me. Had some bum knees from volleyball for a while. Picked up indoor rock climbing and my knee pain started going away and I could finally play volleyball with no knee sleeve after 4 years with.
Three years ago, I was certain I needed a knee replacement. I had unrelenting pain and weakness almost to the point of falling. I had a stationary bicycle, but I rarely used it. In an effort to avoid surgery, I adopted a 15-20-minute daily routine on the bike. Within 1-2 weeks, my knee pain subsided 100% along with the instability, without the use of meds. Now, it's been two years and my knee remains pain free and strong. If I had to guess, I would attribute the improvement to the knee range of motion (ROM) you get cycling. Plus, it's a zero-gravity exercise. If you're in the same situation I was three years ago, I suggest you try routine ROM excercises as discussed in this video. Good luck.
Thank you for encouragement. Have had extreme stiffness & cracking in one hip & knee for 3 weeks. I have a stationary bike which I have not used in awhile due to stiffness in hip. Good, wise advice.
@kennyw871 are you serious? Can you tell your story? How old are you? Did you hear a crunching sound when your knee was whitening? Do you have a grinding feeling in your knee?
@@MsSmigger55are you serious? Can you tell your story? How old are you? Did you hear a crunching sound when your knee was whitening? Do you have a grinding feeling in your knee?
Evidence based? I did not see any evidence in the video, nor in the description. I hope the author will provide one, either evidence, or other reasons why he believes in the therapy he proposes. I really admire good and detailed therapy explanation, but without evidence that it works, what's the point?
This is what I wanted to say! He made the video short and sweet- provided all the knowledge of science-based theories and practical solutions needed clearly, precisely, and briefly.
No way there is any better orthopaedic knee surgeon in the world than this guy. He has no agenda, is painfully honest, and is brilliant in his knowledge.
I appreciate your input@@michael4250 in my experience my body feels better when I do proper workouts and ligament work so I'll keep doing what works for me.
I use to do a lot of running, up to 70 miles a week and just became worn out though i did well in races, now i just do one lap of my park easy, roughly 15 minutes or 20 on my spin bike easy followed by dumbell exercises, stretching, rolling ,. I no longer have joint pains and feel healthier & I take fish oil capsules, multi vitamin & iron tablet which i never did previous, am 62 and still do cross country occasionally for my club
I'm 52 and damaged my knee when running 25 years ago. Now if I don't run for some time - I have knee pain. If I run 25 minutes every other day - pain goes away. I have pain also if I run every day. So we need to find correct regimen for our body.
we really are very lucky to have this type of content for free , there's so many amazing professionals out there sharing their knowledge with us and I personally will be always grateful to all of them because there is a HUGE monopoly in the health care area and all that big companies always wants us sick and needed of their medicines, thank you so much Prof. Bellemans, I'm just starting the process to heal and I hope to see results in the near future.
Definitely worked for me, I had pain and was limping because of osteoarthritis in hip. For last 4 months I simply ride my road bike for 20 min, 3 times a week. No more pain in hip, and no more limping. I can feel more strength in my left leg each day, the side where osteoarthritis in hip is
This worked for me. I am 65 years old. Tore my menisus. But also am getting close to bone on bone on the medial side. I used the rowing machine and Jacob's ladder to keep my heart rate up until I could run again. Took a couple of years to where I could run half speed. I'd say it is about 80 to 90% healed. Also a couple PRP injections in my knee helped. I am now running at a much slower pace. I find it much easier to sprint.
@@stef3565 I started having a subtle effect at about 4 weeks. Then the knee gradually improved. I then had another about 6 months later. Again it took about 4 weeks until it gradually improved over the next month. My knee os much better. Am able to perform 140 lbs squats in the gym without pain. I am moving up slowly.
@stef3565 how has your PRP treatment worked out for you? Just had my lateral meniscus removed and it revealed severe bone on bone arthritis. Trying to get a game plan to somehow avoid knee replacement 🤦🏻♂️
@groovylu1 mine was torn. Never had surgery. I am back to running. The medial side of my meniscus is nearly bone on bone. The pain is gone. Although I do feel a slight tight feeling sometimes, so I stick to short distances and sprints. Wish you luck!
I would say pretty good. I still have stiffness after 12 weeks now. I do physical therapy and I have a lot less pain in general in my knee. I would say PRP and stem cell are very good alternatives, if looking to avoid TKR. @@groovylu1
Outstanding video! I may have accidentally been doing this for about 3yrs. I've had bowed legs since birth, and I didn't know it was an issue, but discovered it was slowly wearing out the medial compartments of each knee, to the point that they were slowly progressing toward bone on bone, and becoming arthritic. I've been a runner, including racing, from middle school through 2 years of college for a good portion of my life. I'm now 60. I switched to barefoot style shoes (Vibram FiveFinger) for running in 2012, and that made a huge difference. I switched to wearing a barefoot style shoe (Vivo Barefoot Primus Trail FG) at work as a mechanic, and that too made a difference in how my knees felt. About 3 years ago, I added mountain biking as a way to train more for trail running, without putting more running miles on my knees. Again, I saw improvement. About 1-1/2yrs ago, I saw an ortho to see about getting PRP w/ Stem Cell, injections. She saw my knee x-rays and couldn't believe that I was still a runner, let alone that I'd just been running in the Grand Canyon a few weeks prior. I did the injections with her, and then sought out a specialist to correct my bowed legs. I found Dr. Jamali at the Joint Preservation Institute in Walnut Creek, CA, and had the HTO surgeries in late Jan. and late Mar. I did my own PT on a Keiser M3 spin bike (like the one shown in this video) and within 6 weeks on the first leg, and 4 weeks on the 2nd leg, I was back on the mtb. I was running again in June, running repeat half marathons every other day, in July, and mid-Aug, ran my 11th R2R at the Grand Canyon for my 60th. I did a trail half marathon race a few weeks later and finished 3rd overall, ran R2R as a speed run in early Oct, and raced another trail half in Nov, winning the race. Just had my titanium plates removed, so during this down time, I'll be back on the spin bike for more light sessions. Vids of the process are on my channel. I'm extremely grateful for doctors like Dr. Bellemans, and Dr. Jamali because they don't subscribe to the mindset of, "We'll that's it for you. Here's about all we can do for you." How amazing to be given a 2nd chance at high levels of function, and even some sort of athleticism, even as we get older, but don't want to give up!!
Roll till the wheels fall off my man 👊 It's either your joints or your heart, somethings gotta give. Might as well live life to the fullest and enjoy your high performance self 💪 Health and happiness to you and everyone one else in walking our path 🙏 ❤️
@@backyardfarmer6090 Right on!👊 It's been exactly a year since the plates were removed from my Tibias. I returned to downhill skiing, 7 weeks after my plate removal, and skied 8 times in as many weeks. Rolled back into trail running and cross training on my 47lb mtb (it's not an e-bike), and did to speed runs in the Grand Canyon in May and Aug. Ran an 18 miler with 3,000' vert, over 3 local peaks 2 weeks ago. Currently all ramped up and ready for ski season to start.
Excellent information on a little known area of fitness! No BS, straight facts explained really well! No sales pitch or any self promotion…all built into who this man is. 👍💪🥂
Running does not adversely affect cartilage in general. Stanford study showed runners had less OA than sedentary people. Many other studies as well. What can happen is very overweight people with poor running mechanics can cause very high loads in suboptimal biomechanics with unequal loading pattern. Or running with current OA and weak surrounding muscles to absorb forces.
Simplistic isn't a compliment (treating complex issues as if they were much simpler than they actually are). Concise and clear or succinct may be more in line with your intention.
@@evelynwaugh4053 True, linguistically, not necessarily litterary, definitly not meaningfully. Simplistic is not simpler. It can be cocise and clear and understood by the experts yet not grasped by the non medical people like myself and thats where "simplistic" serves its meaning, Though I understand that it might evoques lack of complexity or even competence but that's a half of the truth that the mind conditionnig to words reflex is a responsable of, the second half of the truth of that is that "simplistic" is indeed a big compliment for the above reason, its not simpler. That been said, I sincerly thank you for the mind/brain gymnastics that is rare to happen on TH-cam). Would like to emphasise on the simplicity matter that I find it needs lots of complexity to achieve it, and what's better than to quote a writer, a scuentist and an innovator... IAn intellectual says a simple thing in a hard way. An artist says a hard thing in a simple way. -Charles Bukowski “Nature is pleased with simplicity. And nature is no dummy.” - Isaac Newton "Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple" - Steve Jobs Simplicity is the ultimate sophistication -Leonardo da Vinci
Thank you Doctor, I recently got an ACL and meniscectomy on my right knee. Medial and lateral areas. I’m concerned about my articular cartilage when I head into my 50s, 60s and beyond. I’ve been trying to find definitive answers to how to preserve the cartilage. Thank you for making this video! You’re helping a lot of people by doing so.
Dr David Middaugh, here on TH-cam, has another great exercise for knees specifically. Tailgate swings! Remember when you were a kid and hopped on the truck’s tailgate when it was down and swung your legs back and forth? Yes! Those! 10 minutes of swings in the morning and evening from a bench, porch, truck tailgate will work great
@@CP-pf6gx well I have not had any issues with my knees since I finished the knee recovery program. I have resumed full exercise workouts (cycling, tennis, weightlifting etc) BUT I did make modifications in that I just don’t worry about doing specific movements such as squats. Daily activity and normal movement is no problem.
@@AnnetteLG Great. With some effort and discipline, I definitely believe someone can make the difference. Didn't knew about the knee recovery program. I'll check it out. Thanks for your reply and I'm glad for your knees 🙂
Thank you, Professor Dr. Bellemans; a tour de force on how to care for cartilage. Anyone dealing with osteoarthritis really will benefit from viewing this video. It provides a larger context for dealing with arthritis and offers practical solutions in a very accessible format, great explanation and suggestions. Highly recommended.
Absolutely correct... I suffered from knee pain in 2017. I was not able to walk properly for 3 years. I had to stay away from intense games like badminton and table tennis. Doctors were of the opinions to rest and not stretch too much. It might worsen... But since two years I started following the advice of prof Bellman and many other experts on TH-cam. All had the same view that too much rest will only worsen. Now after two years I am not only regular in intense badminton. But my game has gone from intermediate to advanced. I have started exploring singles which is very intense on one's knee. My experience is that pain will be there, it has gone down substantially but on the plus side endurance has increased to a great extent. My weight has decreased and ability to hold on intensity has increased... Thank you so much Sir.
@@hogglinebulldoggs361 regular exercises like light walking... Calf exercise like raise on ankles... Glutes strengthening like sitting posture leaning against wall... Walking backwards. .. iliotibial stretching... Abductor stretching... Just try to follow that kneeoverheals guy
Thank you for the information. I’m in a “rehab phase” and am heading over to some exercise class right now. Have queued this video plus another one on the knee and pain locations up, and will be finishing those up. Appreciate good information put out uninterestedly with good clarity. Thanks.
Been doing Pilates to avoid knee replacement and build up the muscles around the knee. Will give the bike 10-15 min a try. Didn’t know there was a way to strengthen cartilage. Thanks
first I would like to thank you for the explanation sir but from a physical therapist point of view about the exercises specifically it's highly depends on what exactly the muscles you train let me explain what I mean , if the focus is on the glute muscles especially the gluteus maximus the person with the cartilage problem will get the most benefit and the exact opposite gonna happen if the focus is in the quad muscle because there is plenty of research proves that over strengthening of the quadriceps can make extra pressure in the knee joint and extra pain as a result so if the question is "is walking or cycling or elliptical good for knee cartilage especially after injury?" the answer is it depends on which muscle or muscle group the person focus on but again your video is still informative yet very positive
I'm not a PT, but I got some bad weight lifting advice in my late teens and early 20s, which resulted in my quads being much stronger than my glutes. And this is why I have arthritis. Exercises that focus on glutes and hip flexors without needing active quad participation, as well as working on the muscles in my shins, has been most helpful.
This video was great! Clear, concise and informative. I'm 20 and in perfect health but I definitely want to be in good shape for as long as i can. Taking notes!
I bought a spin bike years ago after having injured my knees. I have been sporadic about using it, but have always noticed my knees feel strong after after weeks of use.
I'm still young and don't have joint issues, but I've been a distance runner since I was 12 and still have never had knee pain when most runners I know have had at least some sort of minor injury. I now realize it's because I do a ton of low impact exercise, full range of motion load bearing exercise on top of the running. I love long bike rides all summer, swimming, weightlifting for reps. When I was in college I would use my bike to get around which was 5-15 minute bursts, and now as a working adult I spend weekends doing 20 minute bike rides to my downtown rather than drive. I also consume a crap ton of glycine in the food I eat, because the foods high in glycine also happen to be foods I love.
Thank you for sharing this. 6 years ago what first seemed to be a torn meniscus was diagnosed as osteoarthritis on my left knee with very little cartilage remaining, probably caused by a knee operation that I had as a keen teenage triple jumper in the 80s. It was treated with a combination of physio and PRP injections and after 6 months work I have had no further issues. I'm now training again to compete again as a masters triple jumper and have been using my row ergo as a warm-up before plyometric training sessions, just be because it was low impact and available. I will now make sure it's part of my daily routine, even on days when I'm not training.
Thank you so much. I don't want bone kn bone issues and I know rhey say womens bone density is less than men so knowing this is important. I appreciate it Doc
That was the best explanation I have ever heard. You have me as a subscriber. Some others have said you can't regrow cartilage. But I know my knee feels better after I do some light exercises. As some have said use it or lose it. Thanks again for your explanation.
This is ideal content, most health related videos demotivates but this is different than others and better and detailed. Only watched 1 video and subscribed 😊 . I hope we will get content like this in future too.
Thank you for explaining this. I thought this might be the case as I seem to have improved on my knee pain management with some similar cyclic exercises but the orthopaedic surgeon told me that knee joints with worn cartilage is irreversible. Which somehow didn't seem logical. Yes, there is hope of recovering/rebuilding of cartilage material in the joint, and very slowly as you said. And I believe it is so as I experienced it..
this is very enlightening....i have been taking glucosamine via pill and liquid Synflex for 20 yrs and really think it helps my knees...i stopped the liquid for 2 months and pain came back and I went right back on it...some of my knee doctors say it is junk but I have shown it works for me
are you serious? Can you tell your story? How old are you? Did you hear a crunching sound when your knee was whitening? Do you have a grinding feeling in your knee?
Even if this was about cartilage strengthening, I admire the focus on the practical application of reengaging in sports & other physical activities. Highlighting the significance of both moderate impact & high impact exercises was both holistic and prudent.
Thank you for such an informative video! I am very grateful for this knowledge as a mountain biker nearly sixty this will definitely help me. God Bless you
Soo many Thanks doctor.... dear all who read this, the very first time when you feel the pain,start your daily routine of exercise and 💯 sure you will recovered your cartilage... this video is the best explanation about that matter I think...❤❤
Groenten uit VS. Ik heb een gewrichts muis door MRI Dx: lateral meniscus tear and posterior lateral condyle cartilage destruction. Getting better with exercise, weight loss, and diet supplementation. Thank you for this report. VUB ’74, Geneeskunde
Brilliant information and most appreciated. You said at the start that the tooth enamel is not able to repair itself. Over the last 20 years plus there is a lot of work on the remineralisation of the enamel. If decay is removed and the tooth is properly treated the tooth will remineralise and repair itself. This can be done by anyone at home or in a dental clinic.
🎯 Key Takeaways for quick navigation: 00:00 🧐 *The video opens with Dr. Mike discussing the controversial topic of overhead presses for deltoid growth.* 00:14 💪 *Dr. Mike expresses his personal affinity for the overhead press and mentions his own achievements in the exercise.* 00:28 🏋️♂️ *He references his inspiration from a renowned strongman, highlighting the exercise's significance in strength training.* 01:23 🤔 *Dr. Mike differentiates between training for deltoid size and strength, suggesting overhead presses may not be optimal for deltoid size.* 01:37 🔄 *He explains that overhead presses mainly target front delts, with limited impact on side and rear delts.* 02:21 ⚖️ *The video discusses the stimulus-to-fatigue ratio, indicating overhead presses might not be efficient for overall deltoid development.* 03:32 ✅ *Dr. Mike suggests modifications to the overhead press for those who still want to include it in their workouts.* 04:25 🪑 *He recommends seated overhead presses for better stimulus-to-fatigue ratio and deltoid engagement.* 05:34 🧠 *Dr. Mike advises pre-exhausting side delts before overhead pressing for enhanced side delt engagement.* 06:16 🚫 *He lists reasons not to include overhead presses in a program, especially for those not needing front delt focus.* 07:38 🤷♂️ *The video concludes by questioning the necessity of overhead presses for pure hypertrophy and efficiency, advocating for a more tailored approach.* Made with HARPA AI
He is spot on! Both my knees have no ACLs, torn miniscus, the other ligaments have healed. All, from injury. It has been 50 yrs. now! I still Alpine ski (without braces), I mtn. bike in summer months. I do weights... not too heavy. I totally agree with the cycling... low impact.
Thank you for this! I jumped into a pool some months ago, and it was too shallow, so when I landed, my knee was hyper-flexed. At first I thought I had torn my PCL, but after x-rays and MRI scans, it turned out to be some slight damage to the cartilage, so I didn't require any surgery. My knee feels kind of stiff after having sat for an hour or so, but the cycling I feel, has definitely helped out a lot, since my surgeon discouraged me from doing running/jumping activities. Thanks Dr. Bellemans!
10-15 min Stationary bike 60-70 rpm 1-2 Watts/Kg be Interval 4-8 h. Epicyclic: 60-70 rpm Moderate resistance Interval 6-12 h IE once per day (twice max) Row: 20-30 strokes/min Moderate resistance Interval 6-12 h IE once per day (twice max) Leg press: 20-30 rpm Moderate resistance Interval 6-12 h IE once per day (twice max)
No expert but when walking your full bodyweight is on your knees on the bike the main bodyweight is on your pelvis..knees less weight..if sat on saddle..
I have tried this on my own and I know that it works. Consistency and commitment to the long haul, by that I mean, I do not believe I can or should ever stop this therapy, is key.
Interesting! This sort of confirms something that I've noticed in my own body. My knee pain always seems to encourage me to NOT use my cross trainer, but after I do use my cross trainer my knees seem to feel so much better for a day or two.
This is good to know. I do kendo, which is horrible for the knees because of the stamping action when you strike. I've met many aged kendoka who've had to quit because of busted knees. I cycle about 15 minutes 4 times a week and take a 30 minute walk/run 4 times a week. It's good to know that these are probably helping to offset the damage. Gonna look into those supplements.
Great video, right to the point. Thank you Professor for your priceless info regarding this very common & sensitive issue. In this day & age so much information is widely available to us but 99.5% is f*cking junk, anybody & everybody wants to put their two cents in, so finding the right information such as this has beomce a real challenge for even smart people.
Indoor rock climbing. I have a bad meniscus tear. Nothing stopped the pain until I started climbing. It's actually low impact and I can now single leg pistol squat on my bad leg. Amazing exercise.
How long did that take? I find pistol squats impossible without support
@@TrueDaturaMindNz😅😅😅 0:41 0:42
1:11 😊
Holy cow you saying it just totally helped that click for me. Had some bum knees from volleyball for a while. Picked up indoor rock climbing and my knee pain started going away and I could finally play volleyball with no knee sleeve after 4 years with.
Three years ago, I was certain I needed a knee replacement. I had unrelenting pain and weakness almost to the point of falling. I had a stationary bicycle, but I rarely used it. In an effort to avoid surgery, I adopted a 15-20-minute daily routine on the bike. Within 1-2 weeks, my knee pain subsided 100% along with the instability, without the use of meds. Now, it's been two years and my knee remains pain free and strong. If I had to guess, I would attribute the improvement to the knee range of motion (ROM) you get cycling. Plus, it's a zero-gravity exercise. If you're in the same situation I was three years ago, I suggest you try routine ROM excercises as discussed in this video. Good luck.
Doctor guy explain cardio increase cartilage production for healthier joints.
You, ooh so if I increase my range of notion
100% agree, I started on a static pedal machine 2 weeks ago 10-15 mins twice a day- wow! What a difference!
Thank you for encouragement. Have had extreme stiffness & cracking in one hip & knee for 3 weeks. I have a stationary bike which I have not used in awhile due to stiffness in hip. Good, wise advice.
@kennyw871 are you serious? Can you tell your story? How old are you? Did you hear a crunching sound when your knee was whitening? Do you have a grinding feeling in your knee?
@@MsSmigger55are you serious? Can you tell your story? How old are you? Did you hear a crunching sound when your knee was whitening? Do you have a grinding feeling in your knee?
The most explainatory and condensed video I ever seen. A high value seminar in just 10' minutes with evidence-based facts and practical solutions.
Evidence based? I did not see any evidence in the video, nor in the description. I hope the author will provide one, either evidence, or other reasons why he believes in the therapy he proposes. I really admire good and detailed therapy explanation, but without evidence that it works, what's the point?
This is what I wanted to say! He made the video short and sweet- provided all the knowledge of science-based theories and practical solutions needed clearly, precisely, and briefly.
"Moderate" and "soft-impact" are relative terms.
I'm glad he provided actual activities that apply.
I do appreciate that he expressed the solution practically & virtually too!
No way there is any better orthopaedic knee surgeon in the world than this guy. He has no agenda, is painfully honest, and is brilliant in his knowledge.
Bootlicker!
💯 %
So you are knowledgeable in ALL other doctors? Really?
Everyone has a biase and an agenda.
Some people's agenda are truth and peace.
I tell you,this guy is liquid Gold❤!
This was super concise and I feel fully equipped knowledge wise without any extra youtube fluff. Massive respect sir.
Dumb bot
your mom wot?@@mexifry222
He is lying. Cartilege DOES NO REGROW.
I appreciate your input@@michael4250 in my experience my body feels better when I do proper workouts and ligament work so I'll keep doing what works for me.
I use to do a lot of running, up to 70 miles a week and just became worn out though i did well in races, now i just do one lap of my park easy, roughly 15 minutes or 20 on my spin bike easy followed by dumbell exercises, stretching, rolling ,. I no longer have joint pains and feel healthier & I take fish oil capsules, multi vitamin & iron tablet which i never did previous, am 62 and still do cross country occasionally for my club
I'm 52 and damaged my knee when running 25 years ago. Now if I don't run for some time - I have knee pain. If I run 25 minutes every other day - pain goes away. I have pain also if I run every day. So we need to find correct regimen for our body.
we really are very lucky to have this type of content for free , there's so many amazing professionals out there sharing their knowledge with us and I personally will be always grateful to all of them because there is a HUGE monopoly in the health care area and all that big companies always wants us sick and needed of their medicines, thank you so much Prof. Bellemans, I'm just starting the process to heal and I hope to see results in the near future.
Definitely worked for me, I had pain and was limping because of osteoarthritis in hip. For last 4 months I simply ride my road bike for 20 min, 3 times a week. No more pain in hip, and no more limping. I can feel more strength in my left leg each day, the side where osteoarthritis in hip is
that's great to know. i will try as well
Motion is the lotion
I will try this. I have hip pain from running.
@@shipdog44 totally ditch running & walking for fitness, ride a bike, much better for fitness & for joint health
@@gregjameson2141 I'll give it a try and see how it feels in 90 days. Thanks for the information.
This worked for me. I am 65 years old. Tore my menisus. But also am getting close to bone on bone on the medial side. I used the rowing machine and Jacob's ladder to keep my heart rate up until I could run again. Took a couple of years to where I could run half speed. I'd say it is about 80 to 90% healed. Also a couple PRP injections in my knee helped. I am now running at a much slower pace. I find it much easier to sprint.
Hi, how long did it take you to recover after your 1st prp injection? I just had one 4 wks ago.
@@stef3565 I started having a subtle effect at about 4 weeks. Then the knee gradually improved. I then had another about 6 months later. Again it took about 4 weeks until it gradually improved over the next month. My knee os much better. Am able to perform 140 lbs squats in the gym without pain. I am moving up slowly.
@stef3565 how has your PRP treatment worked out for you? Just had my lateral meniscus removed and it revealed severe bone on bone arthritis. Trying to get a game plan to somehow avoid knee replacement 🤦🏻♂️
@groovylu1 mine was torn. Never had surgery. I am back to running. The medial side of my meniscus is nearly bone on bone. The pain is gone. Although I do feel a slight tight feeling sometimes, so I stick to short distances and sprints. Wish you luck!
I would say pretty good. I still have stiffness after 12 weeks now. I do physical therapy and I have a lot less pain in general in my knee. I would say PRP and stem cell are very good alternatives, if looking to avoid TKR. @@groovylu1
A Doctor without cans, jars or bottles of something to sell has immediate credibility.
This guy might be OK.
I Liked and Subscribed.
Outstanding video! I may have accidentally been doing this for about 3yrs. I've had bowed legs since birth, and I didn't know it was an issue, but discovered it was slowly wearing out the medial compartments of each knee, to the point that they were slowly progressing toward bone on bone, and becoming arthritic. I've been a runner, including racing, from middle school through 2 years of college for a good portion of my life. I'm now 60. I switched to barefoot style shoes (Vibram FiveFinger) for running in 2012, and that made a huge difference. I switched to wearing a barefoot style shoe (Vivo Barefoot Primus Trail FG) at work as a mechanic, and that too made a difference in how my knees felt. About 3 years ago, I added mountain biking as a way to train more for trail running, without putting more running miles on my knees. Again, I saw improvement.
About 1-1/2yrs ago, I saw an ortho to see about getting PRP w/ Stem Cell, injections. She saw my knee x-rays and couldn't believe that I was still a runner, let alone that I'd just been running in the Grand Canyon a few weeks prior. I did the injections with her, and then sought out a specialist to correct my bowed legs. I found Dr. Jamali at the Joint Preservation Institute in Walnut Creek, CA, and had the HTO surgeries in late Jan. and late Mar. I did my own PT on a Keiser M3 spin bike (like the one shown in this video) and within 6 weeks on the first leg, and 4 weeks on the 2nd leg, I was back on the mtb. I was running again in June, running repeat half marathons every other day, in July, and mid-Aug, ran my 11th R2R at the Grand Canyon for my 60th. I did a trail half marathon race a few weeks later and finished 3rd overall, ran R2R as a speed run in early Oct, and raced another trail half in Nov, winning the race. Just had my titanium plates removed, so during this down time, I'll be back on the spin bike for more light sessions. Vids of the process are on my channel.
I'm extremely grateful for doctors like Dr. Bellemans, and Dr. Jamali because they don't subscribe to the mindset of, "We'll that's it for you. Here's about all we can do for you." How amazing to be given a 2nd chance at high levels of function, and even some sort of athleticism, even as we get older, but don't want to give up!!
Wow WHAT a story. You give me hope. What an inspiration! Thanks for sharing your journey. Would love to ask you questions
What a story
Roll till the wheels fall off my man 👊
It's either your joints or your heart, somethings gotta give. Might as well live life to the fullest and enjoy your high performance self 💪
Health and happiness to you and everyone one else in walking our path 🙏 ❤️
@@backyardfarmer6090 Right on!👊
It's been exactly a year since the plates were removed from my Tibias. I returned to downhill skiing, 7 weeks after my plate removal, and skied 8 times in as many weeks. Rolled back into trail running and cross training on my 47lb mtb (it's not an e-bike), and did to speed runs in the Grand Canyon in May and Aug. Ran an 18 miler with 3,000' vert, over 3 local peaks 2 weeks ago. Currently all ramped up and ready for ski season to start.
Excellent, clear and optimistic video. There is a tendency to think, once broken, never repaired. Thank you.
Excellent information on a little known area of fitness! No BS, straight facts explained really well! No sales pitch or any self promotion…all built into who this man is. 👍💪🥂
Running does not adversely affect cartilage in general. Stanford study showed runners had less OA than sedentary people. Many other studies as well. What can happen is very overweight people with poor running mechanics can cause very high loads in suboptimal biomechanics with unequal loading pattern. Or running with current OA and weak surrounding muscles to absorb forces.
Nos this is how an informative video should be made. Straight and to the point with perfect examples and exact information.
OMG - a clear, concise explanation, particularly of the do's and don'ts
Thank you doctor Bellemans for doing surgery on my knee. I’ve been able to do ironmans and surf everyday because of your great work. 🙏❤️
The most complete simplistic explanation I've Ever watched on youtube on Any subject! Must teach teachers
Simplistic isn't a compliment (treating complex issues as if they were much simpler than they actually are). Concise and clear or succinct may be more in line with your intention.
@@evelynwaugh4053
True, linguistically, not necessarily litterary, definitly not meaningfully.
Simplistic is not simpler.
It can be cocise and clear and understood by the experts yet not grasped by the non medical people like myself and thats where "simplistic" serves its meaning, Though I understand that it might evoques lack of complexity or even competence but that's a half of the truth that the mind conditionnig to words reflex is a responsable of, the second half of the truth of that is that "simplistic" is indeed a big compliment for the above reason, its not simpler.
That been said, I sincerly thank you for the mind/brain gymnastics that is rare to happen on TH-cam).
Would like to emphasise on the simplicity matter that I find it needs lots of complexity to achieve it, and what's better than to quote a writer, a scuentist and an innovator...
IAn intellectual says a simple thing in a hard way. An artist says a hard thing in a simple way.
-Charles Bukowski
“Nature is pleased with simplicity. And nature is no dummy.”
- Isaac Newton
"Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple"
- Steve Jobs
Simplicity is the ultimate sophistication
-Leonardo da Vinci
Simplistic is the explanation not the treatment
Excellent. One of the best I've ever seen on the subject.
Very interesting. I wish I'd had this information 20 years ago. I've had two knee replacements but now I can avoid a hip.
Thank you Proffessor, very very clear explanations,perfect threatment advices.
Thank you Doctor, I recently got an ACL and meniscectomy on my right knee. Medial and lateral areas. I’m concerned about my articular cartilage when I head into my 50s, 60s and beyond. I’ve been trying to find definitive answers to how to preserve the cartilage. Thank you for making this video! You’re helping a lot of people by doing so.
Dr David Middaugh, here on TH-cam, has another great exercise for knees specifically. Tailgate swings! Remember when you were a kid and hopped on the truck’s tailgate when it was down and swung your legs back and forth? Yes! Those! 10 minutes of swings in the morning and evening from a bench, porch, truck tailgate will work great
Yep, I do those before bed 😁
Hi Annette, I just started the same technique 1 week ago. Twice a day. Will see if it works for me. On your side, have you any good result ?
@@CP-pf6gx well I have not had any issues with my knees since I finished the knee recovery program. I have resumed full exercise workouts (cycling, tennis, weightlifting etc) BUT I did make modifications in that I just don’t worry about doing specific movements such as squats. Daily activity and normal movement is no problem.
@@AnnetteLG Great. With some effort and discipline, I definitely believe someone can make the difference. Didn't knew about the knee recovery program. I'll check it out. Thanks for your reply and I'm glad for your knees 🙂
Thanks for the tip!
Thank you, Professor Dr. Bellemans; a tour de force on how to care for cartilage. Anyone dealing with osteoarthritis really will benefit from viewing this video. It provides a larger context for dealing with arthritis and offers practical solutions in a very accessible format, great explanation and suggestions. Highly recommended.
Your channel deserves so much more followers. Brilliant content.
Thus is the best information regarding joint discomfort I have seen so far. Thank you.
Absolutely correct... I suffered from knee pain in 2017. I was not able to walk properly for 3 years. I had to stay away from intense games like badminton and table tennis. Doctors were of the opinions to rest and not stretch too much. It might worsen... But since two years I started following the advice of prof Bellman and many other experts on TH-cam. All had the same view that too much rest will only worsen. Now after two years I am not only regular in intense badminton. But my game has gone from intermediate to advanced. I have started exploring singles which is very intense on one's knee. My experience is that pain will be there, it has gone down substantially but on the plus side endurance has increased to a great extent. My weight has decreased and ability to hold on intensity has increased... Thank you so much Sir.
What workouts did u do to heal????
@@hogglinebulldoggs361 regular exercises like light walking... Calf exercise like raise on ankles... Glutes strengthening like sitting posture leaning against wall... Walking backwards. .. iliotibial stretching... Abductor stretching... Just try to follow that kneeoverheals guy
@@hogglinebulldoggs361 also please avoid heavy walking and running till pain is minimum... A big no to squats
Appreciate your crisp and concise explanations on knee repair.
Thank you for the information. I’m in a “rehab phase” and am heading over to some exercise class right now. Have queued this video plus another one on the knee and pain locations up, and will be finishing those up. Appreciate good information put out uninterestedly with good clarity. Thanks.
Thanks I do take the supplements for decades now and do slow run trotting at age 65 and hope to continue without pain
You are a genius, thx for explaining this so that a layman like me can easily understand. Kudos!
Been doing Pilates to avoid knee replacement and build up the muscles around the knee. Will give the bike 10-15 min a try. Didn’t know there was a way to strengthen cartilage. Thanks
first I would like to thank you for the explanation sir but from a physical therapist point of view about the exercises specifically it's highly depends on what exactly the muscles you train let me explain what I mean , if the focus is on the glute muscles especially the gluteus maximus the person with the cartilage problem will get the most benefit and the exact opposite gonna happen if the focus is in the quad muscle because there is plenty of research proves that over strengthening of the quadriceps can make extra pressure in the knee joint and extra pain as a result so if the question is "is walking or cycling or elliptical good for knee cartilage especially after injury?" the answer is it depends on which muscle or muscle group the person focus on but again your video is still informative yet very positive
I'm not a PT, but I got some bad weight lifting advice in my late teens and early 20s, which resulted in my quads being much stronger than my glutes. And this is why I have arthritis.
Exercises that focus on glutes and hip flexors without needing active quad participation, as well as working on the muscles in my shins, has been most helpful.
I do hip thrusts with a bench and barbell to isolate the glutes.
The question is mostly not about strengthening but about light movememts that allow cartilage start recovering process
This is great. Will definitely come back and watch again. Thank you Dr. Bellemans!
This video was great! Clear, concise and informative.
I'm 20 and in perfect health but I definitely want to be in good shape for as long as i can. Taking notes!
I bought a spin bike years ago after having injured my knees. I have been sporadic about using it, but have always noticed my knees feel strong after after weeks of use.
I found this very useful. I'm mid-sixties and have been athletic all my life. I have recently been concerned about wear and tear on my knee joints.
Will be watching your video more than once to refresh on the how and why you discribe. Thanks.
I'm still young and don't have joint issues, but I've been a distance runner since I was 12 and still have never had knee pain when most runners I know have had at least some sort of minor injury. I now realize it's because I do a ton of low impact exercise, full range of motion load bearing exercise on top of the running. I love long bike rides all summer, swimming, weightlifting for reps. When I was in college I would use my bike to get around which was 5-15 minute bursts, and now as a working adult I spend weekends doing 20 minute bike rides to my downtown rather than drive. I also consume a crap ton of glycine in the food I eat, because the foods high in glycine also happen to be foods I love.
Wow ! Simply wow ! The best medical advise i had on the topic in years... ❤
one of the greatest and on point videos on youtube. thanks doc
Thats explains a lot why my knees get so much more better since i started cycling 11 minutes before gym. 😮
Thank you for sharing this. 6 years ago what first seemed to be a torn meniscus was diagnosed as osteoarthritis on my left knee with very little cartilage remaining, probably caused by a knee operation that I had as a keen teenage triple jumper in the 80s. It was treated with a combination of physio and PRP injections and after 6 months work I have had no further issues. I'm now training again to compete again as a masters triple jumper and have been using my row ergo as a warm-up before plyometric training sessions, just be because it was low impact and available. I will now make sure it's part of my daily routine, even on days when I'm not training.
Hi I'm have osteoarthritis can I get some knowledge from you
Thank you so much. I don't want bone kn bone issues and I know rhey say womens bone density is less than men so knowing this is important. I appreciate it Doc
That was the best explanation I have ever heard. You have me as a subscriber. Some others have said you can't regrow cartilage. But I know my knee feels better after I do some light exercises. As some have said use it or lose it. Thanks again for your explanation.
Excellent video. Straight to the point and full of useful information. THANK YOU!!!!!!!!!!
I just like that he doesn’t have some long drawn out intro. I came here for answers and i got them
This is ideal content, most health related videos demotivates but this is different than others and better and detailed. Only watched 1 video and subscribed 😊 . I hope we will get content like this in future too.
Very well explained , almost no questions remain.
Bahut acche dr sahab👌💐
Thank you for explaining this. I thought this might be the case as I seem to have improved on my knee pain management with some similar cyclic exercises but the orthopaedic surgeon told me that knee joints with worn cartilage is irreversible. Which somehow didn't seem logical. Yes, there is hope of recovering/rebuilding of cartilage material in the joint, and very slowly as you said. And I believe it is so as I experienced it..
this is very enlightening....i have been taking glucosamine via pill and liquid Synflex for 20 yrs and really think it helps my knees...i stopped the liquid for 2 months and pain came back and I went right back on it...some of my knee doctors say it is junk but I have shown it works for me
are you serious? Can you tell your story? How old are you? Did you hear a crunching sound when your knee was whitening? Do you have a grinding feeling in your knee?
OMG this method is so beneficial and easy to apply, i blew my left knee 9 years ago, i haven't saw better method than this thank you very much 👍👍
THANK YOU! This is excellent information, a big piece of the puzzle I've been trying to put together.🙏
thankful for a high information density. aprreciate your visuals and compact information. most youtube doctor are too rambely
I can't believe I came across this video. Thank you so much!
Even if this was about cartilage strengthening, I admire the focus on the practical application of reengaging in sports & other physical activities. Highlighting the significance of both moderate impact & high impact exercises was both holistic and prudent.
Thank you for such an informative video! I am very grateful for this knowledge as a mountain biker nearly sixty this will definitely help me.
God Bless you
Soo many Thanks doctor.... dear all who read this, the very first time when you feel the pain,start your daily routine of exercise and 💯 sure you will recovered your cartilage... this video is the best explanation about that matter I think...❤❤
Thank you doctor Very informative video very helpful scientifically
thanks Dr Bellemans for sharing and helping community...excellent
Groenten uit VS. Ik heb een gewrichts muis door MRI Dx: lateral meniscus tear and posterior lateral condyle cartilage destruction. Getting better with exercise, weight loss, and diet supplementation. Thank you for this report. VUB ’74, Geneeskunde
You deserve more subscribers, please make your video available in more languages.
Brilliant information and most appreciated. You said at the start that the tooth enamel is not able to repair itself. Over the last 20 years plus there is a lot of work on the remineralisation of the enamel. If decay is removed and the tooth is properly treated the tooth will remineralise and repair itself. This can be done by anyone at home or in a dental clinic.
Intriguing! You have good source's to learn more?
My dentist (also a Chemical Engineer) told me the same thing.
🎯 Key Takeaways for quick navigation:
00:00 🧐 *The video opens with Dr. Mike discussing the controversial topic of overhead presses for deltoid growth.*
00:14 💪 *Dr. Mike expresses his personal affinity for the overhead press and mentions his own achievements in the exercise.*
00:28 🏋️♂️ *He references his inspiration from a renowned strongman, highlighting the exercise's significance in strength training.*
01:23 🤔 *Dr. Mike differentiates between training for deltoid size and strength, suggesting overhead presses may not be optimal for deltoid size.*
01:37 🔄 *He explains that overhead presses mainly target front delts, with limited impact on side and rear delts.*
02:21 ⚖️ *The video discusses the stimulus-to-fatigue ratio, indicating overhead presses might not be efficient for overall deltoid development.*
03:32 ✅ *Dr. Mike suggests modifications to the overhead press for those who still want to include it in their workouts.*
04:25 🪑 *He recommends seated overhead presses for better stimulus-to-fatigue ratio and deltoid engagement.*
05:34 🧠 *Dr. Mike advises pre-exhausting side delts before overhead pressing for enhanced side delt engagement.*
06:16 🚫 *He lists reasons not to include overhead presses in a program, especially for those not needing front delt focus.*
07:38 🤷♂️ *The video concludes by questioning the necessity of overhead presses for pure hypertrophy and efficiency, advocating for a more tailored approach.*
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Thank you doctor ! I am doing stationary cycling, and it does help.
Stationary bike is very boring for me, road bike much better for me
Thank you for such informative videos. I have watched a number of them and have gained so much from each video.
WOW this was extremely informative and well put together. Subscribed!
This video needs to be viral
Such a well structured video!! Thank you for that ❤
Love this video very easy to understand the material take notes and implement this into daily life
This was great. I am in healthcare, a geek and into fitness and yet this is the first I'm hearing about this. Thank you!
He is spot on! Both my knees have no ACLs, torn miniscus, the other ligaments have healed. All, from injury. It has been 50 yrs. now! I still Alpine ski (without braces), I mtn. bike in summer months. I do weights... not too heavy. I totally agree with the cycling... low impact.
Thank you very much. I am happy to know that I might help my cartilage with your suggested approach.
Thank you for this! I jumped into a pool some months ago, and it was too shallow, so when I landed, my knee was hyper-flexed. At first I thought I had torn my PCL, but after x-rays and MRI scans, it turned out to be some slight damage to the cartilage, so I didn't require any surgery. My knee feels kind of stiff after having sat for an hour or so, but the cycling I feel, has definitely helped out a lot, since my surgeon discouraged me from doing running/jumping activities.
Thanks Dr. Bellemans!
This reflects the sensations I've personally felt in my body... Perfect, thank you, Doc
10-15 min
Stationary bike
60-70 rpm
1-2 Watts/Kg be
Interval 4-8 h.
Epicyclic:
60-70 rpm
Moderate resistance
Interval 6-12 h IE once per day (twice max)
Row:
20-30 strokes/min
Moderate resistance
Interval 6-12 h IE once per day (twice max)
Leg press:
20-30 rpm
Moderate resistance
Interval 6-12 h IE once per day (twice max)
It's really thankful to get advise from an expert . One question , is walking a good exercise that is cyclic ?
No expert but when walking your full bodyweight is on your knees on the bike the main bodyweight is on your pelvis..knees less weight..if sat on saddle..
Thanks
Great content, very informative. Thanks!
I have tried this on my own and I know that it works. Consistency and commitment to the long haul, by that I mean, I do not believe I can or should ever stop this therapy, is key.
Really good advice and really well explained.
thank you doctor you help many people like me with knee pain
This is a great article thanks for sharing
Thank you for this advice . Very helpful for my current condition.
Cheers so much for all your free info 😊 I really needed to see this ❤
Perfect informational video! Thank you so much for sharing your wisdom, sir!
Very clear and informative. Thank you.
Interesting! This sort of confirms something that I've noticed in my own body. My knee pain always seems to encourage me to NOT use my cross trainer, but after I do use my cross trainer my knees seem to feel so much better for a day or two.
Excellent summary of how to look after your cartilage. Thank you Doctor, much appreciated.
Really good job on this video. You got straight to the information, you were clear, and you didn't waste any time on fluff. Thanks so much.
It was very informative many thanks Professor Bellemans
Thank you Professor. Can I do these exercises even though I was diagnosed with a torn Miniscus?
I just had an MCL operation. This will surely help my therapy/recovery
This is good to know. I do kendo, which is horrible for the knees because of the stamping action when you strike. I've met many aged kendoka who've had to quit because of busted knees.
I cycle about 15 minutes 4 times a week and take a 30 minute walk/run 4 times a week. It's good to know that these are probably helping to offset the damage.
Gonna look into those supplements.
Thanks!
Just had part of my knee meniscus removed, glad i found this channel, thank you so much !
Thank you so much! 😢 Your video brings knowledge, hope and goals. I keep you posted with what you have taight!!!
Great video, right to the point. Thank you Professor for your priceless info regarding this very common & sensitive issue. In this day & age so much information is widely available to us but 99.5% is f*cking junk, anybody & everybody wants to put their two cents in, so finding the right information such as this has beomce a real challenge for even smart people.
Definitely will try this regime. Thanks for posting.