How to strengthen your cartilage?
ฝัง
- เผยแพร่เมื่อ 4 มิ.ย. 2024
- In this video Professor Bellemans explains how you can strengthen your cartilage.
00:00 introduction
00:10 What do we know about cartilage?
01:30 How can you strengthen cartilage?
04:52 Cartilage supplements
05:34 Outro
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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!
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?
"Moderate" and "soft-impact" are relative terms.
I'm glad he provided actual activities that apply.
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❤!
A Doctor without cans, jars or bottles of something to sell has immediate credibility.
This guy might be OK.
I Liked and Subscribed.
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 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.
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.
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 🙂
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. 👍💪🥂
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
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
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. 🙏❤️
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.
Excellent, clear and optimistic video. There is a tendency to think, once broken, never repaired. Thank you.
Excellent. One of the best I've ever seen on the subject.
Appreciate your crisp and concise explanations on knee repair.
one of the greatest and on point videos on youtube. thanks doc
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.
OMG - a clear, concise explanation, particularly of the do's and don'ts
This reflects the sensations I've personally felt in my body... Perfect, thank you, Doc
Beautifully explained. Thank you.
Thank you Proffessor, very very clear explanations,perfect threatment advices.
Your channel deserves so much more followers. Brilliant content.
Very clear and informative. Thank you.
This is great. Will definitely come back and watch again. Thank you Dr. Bellemans!
Knew this and acted upon it intuitively, and it has worked. Thank you for the short vid.
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
Excellent video. Straight to the point and full of useful information. THANK YOU!!!!!!!!!!
thanks Dr Bellemans for sharing and helping community...excellent
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.
Wow ! Simply wow ! The best medical advise i had on the topic in years... ❤
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.
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.
Will be watching your video more than once to refresh on the how and why you discribe. Thanks.
Thank you!!! Your video was short, to the point with examples. I love videos like that.
🎯 Precise, accurate and to the point. 👍
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
Perfect informational video! Thank you so much for sharing your wisdom, sir!
Thank you doctor Very informative video very helpful scientifically
Great video! Straight and to the point!
Great stuff! Clean, Clear, Crisp information ❤
Thank you Professor! Great, clear, BS-free advice. 👍👍👍
Thanks so much. Please keep posting.
thank you dr..perfectly to the point and explaining reasons. well done..
It was very informative many thanks Professor Bellemans
Really good advice and really well explained.
THANK YOU! This is excellent information, a big piece of the puzzle I've been trying to put together.🙏
Thus is the best information regarding joint discomfort I have seen so far. Thank you.
I hope your husband takes good care of you
Thanks I do take the supplements for decades now and do slow run trotting at age 65 and hope to continue without pain
Great video - thank you so much for teaching us about this.
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
Thank you for this advice . Very helpful for my current condition.
Thank you for such informative videos. I have watched a number of them and have gained so much from each video.
Best information of the subject... thank you for your expertise and sharing of it.
Excellent summary of how to look after your cartilage. Thank you Doctor, much appreciated.
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!
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.
Definitely will try this regime. Thanks for posting.
Such a well structured video!! Thank you for that ❤
Thank You for the
Prof Info & Insight 🎉
Thank you very much. I am happy to know that I might help my cartilage with your suggested approach.
Thank you doctor. This was very helpful to me.
Great content, very informative. Thanks!
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
Cheers so much for all your free info 😊 I really needed to see this ❤
great video. Clear and to the point.
Excellent presentation!
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.
WOW this was extremely informative and well put together. Subscribed!
thank you for sharing your knowledge
This is a great article thanks for sharing
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!
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! Thank you!!!
thank you doctor you help many people like me with knee pain
what a fantastic video - thank you so much!
Thank you very much! Incredible video
Thank You! I Finally understand and able to sort out the conflicting advice out there! 😊
Very good explanation. Thank you ☺️
Excellent explanation, many thanks 😊
Love this video very easy to understand the material take notes and implement this into daily life
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
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
Perfect. Thank you Doctor.
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.
I can't believe I came across this video. Thank you so much!
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.
Thank you very much..just what I need and God Bless you!! ☆☆☆
I just had an MCL operation. This will surely help my therapy/recovery
Thats explains a lot why my knees get so much more better since i started cycling 11 minutes before gym. 😮
Thank You so much Professor ❤
Thank you, this is a great video.
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..
Great video. Thank you!
Thank you so much doc!
This is great info, thank you!
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
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!
wish i had known earlier, but not too late. thanks for being open to us.