5 Exercises for Knee Joint Arthritis
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- เผยแพร่เมื่อ 20 ก.พ. 2023
- Today’s video covers five exercises for knee joint arthritis that can be used to help reduce pain, increase mobility and strength and improve function.
Osteoarthritis (OA) is degenerative condition of the cartilage present in our joints and most commonly affects the knee and hip. Symptoms usually include pain, swelling, joint stiffness, limited range of motion and difficulty with many functional tasks. Severe pain or functional loss associated with OA of the knee or hip often leads to joint replacement surgery.
Many individuals with OA are told that exercise will harm their joint(s) and encouraged to avoid many activities. While it is important to respect one’s symptoms and progress gradually, it should be known that properly dosed exercise can actually improve the health of cartilage. Furthermore, strengthening the muscles that surround a given joint can actually help to reduce stress on cartilage and other sensitive structures.
Make sure to checkout my new book, which includes comprehensive rehab programs for the 50 most common injuries and pain issues, including knee arthritis. Click the link to learn more. a.co/d/1PGnQBC
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My new book includes comprehensive rehab programs for the 50 most common injuries and pain issues, including knee arthritis. Click the link to learn more. a.co/d/1PGnQBC
Hey Tom, Tampa here. I'm liking your videos, because they are structural and helpful. Tried all of them for my knee joints, and they seem to be working. The last one, using the step platform is my most helpful. Thanks for the advice, and look forward to your next video.
Thank you!! I really needed to learn these exercises, they are so helpful to knee degenerative arthritis
No problem! I’m glad the video was helpful!
Thank you so much your exercise is really helped me today. I feel so much better thank you
Thank you. I’m 55 and have gone through menopause. Lunges were painful and I started having the crunching sounds. All 5 of these exercises work for me. I’m truly thankful.
So glad the video was helpful!
Nice
Thanks for sharing much appreciated. I will start using this exercises.
No problem! I’m glad the video was helpful!
Thank you for sharing this!
My pleasure!
Thanks for the knee exercise. I'd like to know if you have any exercise for wrist arthritis. Thanks.
Thanks, these exercises are great.
Glad they were helpful!
Dr. Tom: I am going ALL the way around on the bike!!!!!! 🎉🎊 The PTA has me doing the stairs which I really despise lol but they insist will help. I'm going to show them this video and try these exercises tomorrow instead because like you said for the muscle mind connection. I don't totally understand going up and down the steps if my quads are still weak but I see you're doing these too. These visuals make more sense for what I feel internally versus what I look like physically. I did start with the wall sits 2 weeks ago using a 20Ib KB for stability(since it's hollow knee down) and it did seem to feel stronger so great confirmation to get back to doing them. TY!! 💛🎗🌻🎗
So great to hear that you’re making progress! I would try the banded and ankle weight knee extension exercises in this video as they should help you activate your quadriceps muscles, which will help with going up and downstairs.
Just found out I have this. Thanks for the video!
I hope the exercises help you! If you need a more comprehensive knee arthritis program, my book has one that guides you through three phases of rehab and has pictures of me doing the exercises. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/dol2vrS
Thank you ❤
You're welcome 😊
Thanks! Great ideas!
Thank you!
Thank you brother
No problem
tank you so much
sir big help for me God bless 🙏🙏
Thank you!
Very good video!.. Thank you
Glad you liked it!
Great pray
Thank u very much ❤🎉
You're welcome 😊
شكرا على كل توم❤🎉❤🎉❤🎉
Thanks ❤️❤️❤️❤️❤️
You're welcome 😊
Thank you for your video! How often do you suggest doing these exercises in a week?
Hi Tom
Is it okay to do all 4 exercises in one session or too much? Thanks
EXCELLENT
Thank you!
Great 👍 I saw your video on pes anserine bursitis ,which I have and followed ur excercise I am quite relieved n not taking pain killer 😀
That’s so great to hear! I am glad the exercises were helpful to you.
This looks like it would really help my knee, I am already familiar with a couple of these. My question is my knee is still inflamed , Do I need to wait unitl inflamation is gone??
Great👍👍
👍👍
Hi, I had meniscus surgery on my left knee. Both sides of the knee had to be attach again it’s 11 weeks since the surgery and it feels worse than before the surgery I used to be able to walk long distance and have pain afterwards now I walk short periods, my knee freezes, and my ankle feels like it hurts or numb next week I’m going for the gel injection. What do you feel about the situation?
good video
Thanks!
Hey Tom, are these exercises applicable if a patient is suffering from crepitus sounds distinct from the natural ones that occur in a healthy population? i.e. the arthritic ones that sound like sandpaper wear and tear due to degenerative changes? or should movements that reproduce those sounds be avoided at all costs?
Many of these movements could be helpful. We don’t worry too much about arthritic crepitus with exercise as long as there are no other symptoms like pain or knee instability.
How to lubricate miniscus disc to increase gap ??
Is this exercise applicable for osteoarthritis stage 4 ?
Dr Tom,
Thank you for the informative video !
For someone with no joint space, are seated leg extensions a good idea ? Would straight legged leg lifts be better ?
Thank you,
Straight leg raises are OK, but they are not as effective in terms of strengthening the quadriceps muscles. So, we do still look to incorporate seated leg extensions as long as they can be done with mild or less discomfort.
hi if i walk max 3km it starts to hurt behind the knee, whats wrong ? and also when i stay on my feet the knee is going in the back back more than is usual
Hi there, I was wondering if you could recommend some exercises to me to help with my current issues that I've been dealing with for awhile. When I naturally lay or walk my feet go outwards together with my shin but my knees are straight (it's effecting more of my right leg than my left and my right leg is my weak leg) I've noticed that I have limited inward motion of my right foot, I can barely move in inwards as it will hurt if I try force it. I also get a pain in my knee after squatting and if I try do a single leg squat on my right leg, I can barely bend it down whilst my left foot is off the ground as it brings pain to my knee and gives it too much pressure. (I can do single leg squats whilst standing on my left leg fine). Can you recommend any exercises I can do to fix this overtime? I wasn't born with my feet like this, so I think it's due to trainers I used to wear which produced the habit of walking with my feet outwards and I don't stretch often
People often turn their feet out like this, when their ankle dorsiflexion mobility is restricted. I would recommend that you perform the ankle dorsiflexion stretch in my ankle sprain part one video. You can find that video under my ankle playlist. Give it a try and let me know if it helps.
Do knee exercises in the morning and evening Or once a day
Hi doctor from my waist go down I can't move what can help me
Slight liquid under your knee. Wee bit. What exercise should I do. Sri Lanka 🇱🇰
I’m 35 And spent the last 4 years laying in bed any time I could due to depression. I’m devastated to find that I developed OA from that and it is irreversible. I’m so hoping that I can stop it from getting worse with starting to be active again.
The good news is that you can increase bone density throughout your life. We have studies showing that bone density can be increased in individuals with osteoporosis in their 60s and 70s. The key is to add resistance/strength training exercises and consider gradually adding jumping exercises. Here is a study that looked at these two interventions, so you can get an idea of what they did.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4503233/#:~:text=WB%20and%20LS%20BMD%20significantly,in%20both%20RT%20and%20JUMP.
In the gym, is it okay to use the leg extension and lying leg curl machine? I have osteoarthritis in my left knee. Working on strengthening and flexibility moves.
Yes, those machines are usually good options for building strength and offloading the joint.
Hi tom.
Im a bit confused. I hd a premature knee osteoarthritis. Im just 36yo. Love running ang hiking.
Wht im confused about,some of my physiotheapist told me to strengthened up my quads my the others told me tht will aggaravate my pain.
Right now i want to get back to my running and hiking but of course i still hv the pain on and off aftrr my workout. Tq in advance
Strengthening the quads is one of the most important things you can do to protect the knee joint, including slowing the development of osteoarthritis. However, with some types of arthritis and knee pain, especially pain behind the kneecap, we do have to be careful with quadriceps exercises because they can aggravate pain in some cases. You really have to experiment with the exercises and see how your body and unique symptoms respond.
How many reps per set
Thank you
I would aim to complete 3 sets of 8-15 repetitions of each exercise.
Is this good for knee cartilage damages recovering
Yes, arthritis exercises are mainly for cartilage damage issues, so these would apply.
I am 78 . Just started slight pain in right knee when going up steps.
How do Iknow if it bbn is inflamation or arthritis ??
❤
❤🙏
Hi, I’m 27. I’ve just had an mri after 10 months of knee pain and inability to bend my knee past 90 degrees. I’ve been told I’ve got a cyst and bone edema and I’m worried it’s arthritis. I’ve got an urgent appointment on Tuesday. Could this be a possibility?
How r u now
Bro please make a video on saphenous nerve pain also ,I have full mobility of my knee but still I can't sprint, jump or exaggerate my left knee... it would be a great help brother if you post the next video on this❤
Have you seen the sciatic nerve mobilization exercises in my recent leg nerve pain video? Saphenous nerve pain often improves after mobilizing the sciatic nerve. You can find that video under my spine playlist or by scrolling through my recent videos.
I have the same issue. Therapist has not figured out what’s going on. You’re the only one that mentioned my symptoms. Docs, therapists, hundreds of TH-cam videos and nothing.
I injured mine on a knee stretch on the opposite knee. Freak accident I guess.
Are you doing better now?
@@RehabScienceI think I have this injury. More debilitating than my 2 acl injuries on the opposite knee. Walking is way more difficult, and I have to walk a lot and lift objects to make a living.
IS THIS ABOUT HOME AND BUNDLE INSURANCE ?
WHERES FLO ?
😆😆
I’m confused… my physio said that a quad that is too strong can cause undue pressure on the patella and, as a result, I need to work on my glutes. Who is correct here? Please could you clarify what I should be doing? 🤔
The knee arthritis research is supportive of both glute and quadriceps muscle strengthening. However, quadriceps exercises do naturally put more stress on the patellofemoral (kneecap) joint, so we have to prescribe them in appropriate doses. The quads are the most important knee stabilizer, so they are an important element of most knee arthritis rehab programs.
Is this exercise also good for Osteoarthritis?
Yes, this video is specifically related to osteoarthritis.
My husband was told his knee is bone in bone and he needs a knee replacement; however, he is morbidly obese and the doctor said he needs to lose at least 50 pounds before he will do surgery. Hubby is okay with that, but he is experiencing pain. Should he do at least the first few exercises you recommended or will it make matters worse?
Yes, I would recommend that he perform any of the exercises in this video that can be done with mild or less pain. We have research showing that working on knee mobility and strength prior to a knee replacement can expedite one’s recovery after the surgery.
Arthritis used to dictate my life, but ever since I started Planet Ayurveda's treatment, I feel like I'm finally in charge again. It's truly the best feeling.
squating put more pressure on the knee , I think its contra indicated
please explain this
Squatting is not contraindicated. This is an outdated belief. Strengthening the surrounding muscles (quads especially) helps to offload passive/static structures including cartilage. Obviously, if someone experiences pain with squats, then we would look to modify the movement (decreased ROM, less weight, altered biomechanics, etc).
What causes the knee pain? Possible swelling. When the muscle contracts it extends the leg. When the muscle relaxes it bends leg. By contracting and relaxing the quads, you are stating that muscle mobility improves. Muscle mobility may improve if swelling is diminished or inhibited. What is the impact of these exercises on swelling if swelling is the root cause of knee stiffness and impaired mobility?
Is it normal that when I'm doing this exercises I can feel my joints on my knee grinding or grating?
Yes, some people with knee arthritis will feel grinding during the exercises. As long as the pain isn’t more than mild, it is OK to continue with the exercises.
@@RehabScience okay , thank you so much! I'll keep doing this exercises :)
Thanks Dr for this video.i tried the last exercise today. I feel cool with it. But then is it normal to feel slight pain besides the knee a few minutes after the exercise? I started feeling some sharp pains beside my knee some minutes after the exercise
In some cases, people will experience a flareup in pain for a few hours after the exercise session. As long as your symptoms have returned to baseline by the next morning, these should be fine to implement.
If I could get down on the floor - and get up again! I wouldn't have a problem!
That first exercise can obviously be done on a raised surface as well, such as a bed!
Easy to say , nice exercises. , but none of this videos mention what level to be done for people recovering after injuries , how to exercise when we still in pains ??? What about we damage more inside ... ?😢 what about that simple feeling when is hurting means no need more hurting ...
My new book has comprehensive programs that guide you through the phases of rehab. My TH-cam videos only show a few exercises that typically help, but aren’t complete programs. Here is a link to my book, if you want to learn more.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/c4jPxjv
This is somewhat opposite to what another TH-camr, who is a physical therapist has videos out on. Hesays that the knee issues are caused by muscle imbalance and emphasizes the quadriceps, and instead wants to strengthen the glute muscles. Check out the videos put out by Manuel physical therapy.
Most physical therapists will strengthen the glutes, quads, hamstrings, and calves with knee arthritis. As I said in the video, this one is focused on the quads, but there are many other exercises we would implement. The knee arthritis program in my book is much more comprehensive and covers the majority of the exercises we would prescribe in an actual physical therapy session. Please remember that a social media post or video is nowhere near the nuance or a comprehensiveness of actually seeing a physical therapist.
K@@RehabScience
Hi sir,
There is no collagen in my knees😢. Crack sound coming and very pain too. I couldn't do any exercise even I couldn't go for walking 10000 steps per day. I'm over weight I need to reduce 30 kg and my age is 40(female) Pls help 😢
I'd like to say, IF someone is hypermoblle in their joints (knee especially), be careful NOT to push your knee down into the floor when doing the leg slides.
The floor will block hyperextension, so this particular set up is quite safe, even if the person is hypermobile.
@@RehabScience I do not agree. I've dealt with the issue.
@@terrimccann3006 Yes, I get that your statement applies to you, but it does not apply to everyone.
@@RehabScience❤❤❤❤❤❤❤. 8:09 8:10
This is good, I have discomfort in the knees (when walking but can manage a few miles) diagnosed as OA probably caused by the job I did for years where I would be kneeling, now retired I have more time to work on them with your fab excerises.
I am just 16 years 😢
If I understand, I have knee pain due to a lack of cushion in the knee joint, how do the exercises you mention help? How do the exercises offset the lack of cushion? PLEASE help. I am blessed but sick of the inability to live life.
Exercise will not cause the cartilage to regenerate, but strengthening the muscles around the knee will help take stress off of the joint. When the muscles are stronger and have better control, they can accept more of the load rather than this stress being placed to irritated joint structures.
In leg extension it is sfe to work the last 15 degrees otherwise if you have arthritiw it it will worsen the situation.
The Bending one knee exersize it is very dangerous if you have arthritis the other exercises are fine.
None of these exercises are inherently dangerous when someone has arthritis. People vary greatly in terms of their symptoms, so we have to approach each situation independently.
I watched a video tutorial about this subject while sitting on the seat with an ankle weight and they said do not fully extend the leg to total straight, just lightly swing it, do not straighten, so god knows.
knee pain 2nd garde and swelling.
Keep transparent are very light grey written back ground do we can see what you doing.
LMAO these are surely the worst excercises you could possibly be doing for knee arthritis. Anything that loads the joint will aggravate arthritis
Not according to the research. Appropriately dosed loading has actually been shown in recent research to improve the health of the cartilage.
Bricca A, Juhl CB, Steultjens M, Wirth W, Roos EM. Impact of exercise on articular cartilage in people at risk of, or with established, knee osteoarthritis: a systematic review of randomised controlled trials. Br J Sports Med. 2019;53(15):940-947. doi:10.1136/bjsports-2017-098661
I’ll trust evidence based, peer reviewed data a la RehabScience.
What exercises will reduce mid back pain after open heart surgery?
You might try the exercises in my mid back pain video, but I would really recommend working directly with a physical therapist considering the type of surgery you underwent. You can find that video under my spine playlist.
I had heart surgery on 11th february, discharged from hospital on 20th, but mid back pain is still there, told doctor, he said it hurts from being in ICU for a week. And my surgeon was Dr. Devi Shetty. Surely you know him?
Another important thing is that I have a fever every day which is up to 103°, and it hurts a lot if I sit for a long time, what should I do in this case?
Thank you doctor,can you tell exercise in gyms for mild osteoarthritis for 30 years old