Knee Strengthening Workout - Follow Along for Any Age
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- เผยแพร่เมื่อ 18 ต.ค. 2022
- If you have painful or weak knees, try following this quick workout with me. Focusing on the muscle around your knee joints can be your ticket to a life of pain-free knees.
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
In this video, I'll walk you through a quick at home workout that will help you to strengthen the muscles around your knees and ultimately relieve your knee pain.
#KneePain #kneestrengtheningexercise #KneePainRelief #UprightHealth
How did you feel after this workout? Drop me a comment!👇
Love the logical way you explain things!
Love your videos and sense of humour. You're no TH-cam douch.
A: have been practicing the above but it's been difficult with stiffness at base of spine.
B: followed your exercises, didn't give much joy. Then l did a very simple and gentle exercise yesterday and boom 💥 it felt much better.
Thanks very much. I aim to get to the squat comfortably by October next year Thanks a billion. Lol from London.
I'm really thankful I found this channel. It's been awhile since I exercised and these slow easy exercises to begin with are making it a lot better for me to stay with it. I felt like I had a little workout today but I didn't feel wiped out. And after watching your video about getting up and down off the floor I can now get up and down off the floor with not a whole lot of problem. And I'm working on doing it better and better everyday or so.
I am so glad I found you. I had neck surgery three years ago and a knee replacement one year ago. Too much rest has taken a toll on my muscles. I can't hold my head up, my ankles are weak and my new knee catches when I sit then pops when I stretch it out. I'm working on all this at one time. And I just had my 77th birthday. It's a slow process but you help so much. Thank you.
I Googled knee pain and running and came across your channel. After watching several videos, you inspired me that maybe resting my knee (resting it for a few years) wasn’t a good solution. Anyway I worked at strengthening my knees and for the last month I have been able to run 3 to 4 times a week. I’m 63 so I’m not as fast as I used to be but I ran 4 miles yesterday and 3 to 4 miles is typical and very little to no pain during my run. For me it was like being freed because I love to run so I can’t thank you enough.
Thanks for the comment, always inspiring to hear stories of improvement ( "resting it .....for a few years"!!!!! that was funny!!!)
Wow! There is hope. I miss running 😢Same age and would love to run again.
EXACTLY what I've been knee-ding!🤣 Welcome Soreness, My Old Friend! I'm glad you reminded me to get back to it!😁🦵
Welcome back!
I have bone on bone knee joint and had suffered stiffness and pain.
After following your advice to strengthen my muscles for about 2 weeks. My knees are stronger, I can do deep squats and the pain is gone. I can also walk and down stairs naturally. Thank you for teaching me to ATM.
inspiring comment!! thank you
I had a sedentary lifestyle for the past 7 years and started doing these exercises last month. I was a bit worried the first time as it left me with a 10 day lasting knee pain/soreness. I figured it is normal when your knees aren't used to it and now I can feel they got stronger. They still get sore for the following 2 to 3 days and if someone is experiencing this I'd advice going easy on the legs the following days. You've got this 😉
I have been doing this twice a week for three weeks along with lots of your scapula/anterior pelvic tilt work, weight lifting, and dieting, and I swear to god I've changed my entire life. Thank you so much
I love these follow along vids. You talking me through it makes it much easier for me to complete. I'm 74 and have finally committed to increasing my strength and flexibility. Thanks!
Wonderful!
Hello, I am Aida from Singapore, thank you so much for all your helpful videos ! I do movement classes twice a week, sometimes a multi level class can be too fast paced, there are too many distractions all around. Listening to your encouragement, working along with your videos at home quietly is an excellent way to get stronger. 👍👍👍👍
thank you so much for encouraging seniors as well.
At 76 and still 35 lbs overweight I generally manage 20 - 50 squats a day and last month added counter pushups, calf raises and heel drops, and irregular upper body weight work with 7 and 10 lb dumbbells. I have been slowly working on extending the range of motion in my bone-on-bone right knee for a year now, with some success. Have been upping my efforts this past winter, despite medical advisories.
I haven’t watched the video yet, but have watched a few others on balance, getting up from floor, and opening up adductors to facilitate Asian Squats, so confident I will find this one informative and very helpful too.
I added ankle weights for knee exercises 2 days ago, then today discovered that’s in line with your recommendations for beginners to build knee strength despite bone-on-bone condition. So, happy discovery today-found upbeat Upright Health Videos with good direction and a winning sense of humour, online today. Made my day!
Excited to find someone who sees fitness as the answer, not surgery. ATM
I'm back. Last couple of days my left knee sized up as I stepped backwards. So today I'm hunting your channel's knee strengthening exercises. I chose to begin here. I'll probably choose a different set for the next time. So glad for all your videos. Retired on tiny pension and currently coping with a variety of medical post surgery bills, so I let the adverts play. It won't be much but it's something.
The shallow assisted squat really helped my knee pain!! Thank you!
I just recently found your channel and I'm LOVING it! I've been a yoga practitioner for about a decade and my teacher is all about strength and mobility...I cannot get into mulasana (deep squat) and it's harder and harder for me to do anything that requires deeper knee bends; it's even difficult to walk down hills. I'm 54, way too young to claim old age. I've lost over 100 pounds in the last few years and am really striving to optimize my health and fitness so I can have a juicy and wonderful, long life and finding your channel is so timely! I'm ready to be mobile for years and years to come! I"ve never joined a TH-cam channel before so congrats to you! Can't wait to dive into even more.
Thanks! This video actually helped!
Awesome. Thank you
Thai is my 1st time doing knee stretching, I’m 45, trying to get fit the right way. This is a new added help
Thank you. The timing is perfect as I have another meniscus tear. I had one in the same knee 5 years ago and was preparing for surgery. (I had meniscus surgery on my other knee in 2012 as there was something that would catch and cause excruciating pain) I started doing leg lifts to strengthen my quads and by the time I went for pre-op my pain level was 2. The Dr. said call me if you need me. With your program, I hope to never have to call him. I am 68 and my goal is to do a primal squat without pain. Right now I can’t do diddly squat. BTW, your rhomboids wakeup program is helping my upper back pain a lot. I have referred you to many friends including my chiropractor. Thank you for all your hard work!
i love this. i feel great
Thank you Sir ♥️
Thank you so much for this video I was looking for something exactly like this. Like I mentioned in a past comment I had ACL reconstruction last February and I've come a long way but I'm always open to exercises and stretches especially now that I would never take my knees for granted again 😛
My knees feel really better after doing this Thanks a lot!
Thank you ❤
Thanks!
I'm grateful for your support!
Thanks! Appreciate yur style.
Huge thanks!
Work at a job with walking and standing all day. Am 61 years old. The best thing I learned about 15 years ago was the knee strengthening exercises to warm up for the Tai Chi classes I took. I do them religiously before work each day. Your exercises are different but will have to give them a try!
Thanks for sharing!
Thanks - I'm rehabbing a fractured patella & need this!
Thank You!
Thanks so much, Jeanne! Really appreciate your support!
suffer from chronic illness for a long time but was bed ridden during the start of covid. i'm now up and about after stretching laying in bed and can move around the house but started short walks recently and tried for a sprint........... dam i missed that feeling but after 10 secs my left leg was wrecked and had to hobble home. i have an out of whack pelvis and a bunch of imbalances because of it. I'm determined to get to a point of doing short sprints to help my heart health and joints even if it is incredibly painful or potentially impossible to get to that level again. But i refuse to be bed ridden again. So i have been researching as much as i can on mobility, joint health and flexibility but i often have to reverse engineer a lot of exercises to fit my pain and motion levels which is the hardest part. This channel has been a helping hand to the start of that journey
Thank you for posting these! I have strong knees in general but want to keep them that way -
Thank you! I think these extra exercises will really help me in ways that I did not know was possible!
So glad! Thanks for your support!
Thank you. Recently I was told I have knee issues..by a medical expert who while reading my x-ray admitted they had given up surgery because of failing vision! I am not kidding. My pain is minimal, I want to keep it that way and get stronger so you are a lifesaver here for this grandma. Years ago I worked in surgery so not always my first choice solution. It is needed sometimes but this makes physical anatomical sense so I will happily follow your lead. Do you have a full program available?
The last time I did anything with my knees or legs was putting a weighted blanket on them about 15 pounds it’s been at least a month since I did it but I do have some kind of a pain just gonna start watching your video right now thank you
I was given orthotics and about 3 exercises, this was to correct the 'arch' that runs along the toe's, they eased the pain.
I then got planter fascitis, years down the road, no improvement, started watching videos and got improvement, but still had hip, knee, and ankle problems.
Went to a 'specialist' who said my bones are fine, couldn't figure out why my toes don't lay flat, they are raised, but two are now turning onto their side and I have a large gap between the 2nd and 3rd toes on both feet.
She asked me to stand and move my knee over my toes, well what a shock I had, my knee moved inwards way past my big toe.
So now she gave me 5 exercises to do, this has improved my knee over toe.
So now in looking through Matt's selection of movements to correct the problem.
I now realise that I'm not walking correctly, I need to improve my butt strength and all related muscles, I do have osteopenia , but that's not going to stop me from improving myself. I'm 66 and need to improve my muscles, with the help of these videos, I will. Oh I also was told I had a weak hamstring on my right thigh.
Hi dear you olways lift my depresed day. God bless you.
Thanks. I feel my knees getting stronger and I can do so much more.
Wonderful!
Me to
Congratulations. This is the best physio channel that I came cross so far! Would you please advice why when I do the exercises shown in this particular video I get a pain in my shin mainly front part of the shin? Greatly appreciate your reply
Excellent help for me big time 😂
Very nice exercise I forwarded it. From my experience Pilates is a good form of strengthening the muscles, too.
I mountain bike a lot so my knees always feel terrible and I give this helps. Hopefully this can help my riding.
knee pain is what got me started
I followed along and kept hearing my knee bones cracking. There is no pain but the sound is off putting. I am 73 with arthritis but want to continue. Any comments? I am a subscriber and grateful for your videos that pertain to my health.
Thanks
I'm really grateful for your support!
My knees used to hurt when I lay down to sleep, staarting when I was a child. The only way I have discovered to fix and/or prevent this has been to stretch my quads. If I get lax on stretching my quads, my knees remind me. My legs are fairly stong and my hamstrings are flexible.
Dear Matt, I'm grateful for your excellent videos. My mother, 87, suffers from peripheral neuropathy in her feet. Is there any exercise she can do to help with this? Thanking you in advance for giving this some thought.
Any advice on getting rid of knee inflammation? Looking forward to trying the exercises
I need those shoes but also amazing content
You made me think about my kneeds.
What most folks do when using the knees is to squash the joint together, especially while standing. What might you use to encourage folks to send the knees forward to get up rather than pull back?
Thank you. Do you have a suggestion for Rest post exercises? I've heard that a moist warm washcloth is a good way to go.
Hi there, love your videos , I would like to ask you if you can make a video for me on how is the right way to get up from a fall.
Had a few of those after a stroke
Thank you
Watch this: th-cam.com/video/t_9nhkjZ5ls/w-d-xo.html
Thank you! I’ll try it! My carnivore diet and dry fasting is improving my knees a lot but I can do more to help it along.
I'm enjoying looking through your website and TH-cam videos... I just found you yesterday! I'm a 69 year old yoga teacher / triathlete that is having some issues with my inner left knee during cobbler pose forward fold and pigeon with the left leg forward. Love your ATM theory... I couldn't agree more! So many students want stretching information from me and I want to help them strengthen the surrounding muscles instead. I'm sure I'll find something in your videos to help my inner left knee... but if you have a link you would like to share... it would be greatly appreciated. Also... I'm looking at creating some 45/15 LIIT Tabata videos for my seniors and your video software looks good... I'm playing around with Kdenlive right now... could I trouble you for the name of the software you use?
YOU TAUGHT ME,,, it works but slow..............................
Starts at 3:07
Question: if you have the calf/ankle strength, can you keep your heels off the ground without support and squat just the same, without diminishing the impact of the exercise?
Thank you for your guidance. I noticed in the hamstring stretch that while I am able to go down quite low without any issues, I felt a slight stretch in the back of my hamstrings but I felt more in my lower back. Is that correct? What is that indicating? Xx
Tip - go to your local dollar store and buy a cheap roll of non-slip matting. (It's generally used for cabinet shelves, and for under rugs.) Cut to the sizes you need. I use it to prevent slipping when doing my wall sits. In this case, a piece under, between and on top of the books will give you a nice stable workout. _Use it or lose it!_ : )
Idk why but I've been unable to access your site.
I appreciate any and all information about knees.
Mine pop and hurt aside from completely going out on occasion when i stand. I wear the knee braces when necessary.
Thank you
I luv your videos. I was told I have arthritis tissue, of course only recommending drugs. I have learned so much from you. ATM, makes so much more sense than drugs and being stiff. Thank you will join PayPal also, and I will continue with to our exercises. Maxey. I felt burn on hammy today, a ctually felt great.
Doing the exercise exactly as you demonstrate, I don't feel any strain in the hamstring muscles unless I bend all the way down and touch the floor. Does that mean I have strong hamstrings? I do a lot of walking.
as a 26 year (OLD) skateboarder, i have been starting to feel the wear and tear ive put my body through. im so glad i stumbled upon this channel. thank you U.H. ❤🙌🤘🛹
What role does fascia play in all of this?
Hamstrings....in Latin equals to biceps femoris and the semitendinosus and semimembranosus respectively.... 😊
My friend says she feels like her knees are coming apart when she walks, like the lower leg is separating from the knee. Any suggestions I can share?
What’s the purpose behind standing on books?
Hey Matt! My relative is hearing a pop on the lateral side of her knee. What could be the cause and what videos of yours should I share with her?
Quick question....if I can get into a low squat with my ankles supported and not need the wall, should I do that? Similarly I don't get a great stretch in my hamstrings from the wall, but I can if I let my hands drop forward towards my toes? Is the wall for those who are very, very tight or am I doing it wrong 😅
Is there an exercise or a way to fix overpronation in the feet? Im not sure if there's much i can do at 35 but there has to be something, right? When I think about it, i try to straighten out at the ankles but i dont always think of it.
If you have flexible hamstrings so you do not need your heels elevated to squat down do you s till need to elevate your heels?
Thank you i need somebody has to push me everyday so lazy
I just started working a part-time job that requires a lot of walking on concrete. Prior, I had been sedentary for several years. I have such knee pain and stiffness, especially in the mornings. Please help!
The squats on the books hurt my right knee. Should I skip this exercise for now? It's not injured (yet) but I'm worried. 😅 perhaps there is a video more appropriate for my issue?
Got started when I was about 8 or 9 in the 1960's. We used to have this thing called PE (Physical Education) and it went on right through school till I was 16 - every week once or twice, Sometimes it was in a Gym other times it was out of freezing cold fields in the middle of winter playing football and stuff. Then when I went on to FE college, Wednesday afternoon was set aside for doing sports and stuff. On reflection, throughout that whole period along with stuff on the tele I kind of got the general sense that society was trying to tell me something (Remember society - I think your man Biden gets the picture) and that message was - look after yourself - stay fit, healthy and eat well. So here I am at 62 still doing that stuff. It's not rocket science.
With the second stretch in the gluten, I only really felt it in my lower back, is that also supposed to happen or not?
last time. ... 5 years ago. here now because I am having knee pain.
I’m here because my knees get really shakey and give out sometimes when under load and my balance is also not what it used to be. Idk what’s going on but I know I need to strengthen my knees because I don’t like using stairs anymore as I recently broke my foot missing a step going down some stairs due to the combination of problems I’m having. Walking with a bucket filled with water was challenging for me the other day and my knee felt like giving out.
Btw my height is 6 foot and I weight 190lbs
How often to do this?
I feel discomfort in downhill trekking..... had to take smaller steps and more load on toe and calf muscles.... in comparison to other athletes..... despite my uphill is better than them........ which muscles are causing this?
I started to do knee exercises after my 10th knee cap dislocation....
Hello, i have one quastion about knock knees if you can maybe help me? So i have this tibia bone rotated out and i have knock knees? Is you video about rotatet tibia going to help for my knock knees? Pls help
Hi,
Can someone please help me? I've tried doing the hamstring stretch but I just don't feel the stretch in those muscles. What could I be doing wrong?
Second stretch - I don’t feel anything in gluts or hamstrings. I can do stretch so half my palms touch the floor so w/o the wall. Feel it all behind my knees. What’s happening?
Hi there! Stumble on your channel because my knees are always aching for a couple of days after playing basketball for about 1 to 2 hours. I am in my late 30's and wanting to exercise more to live more healthy. My work is behind a desk and does not really use my knees that much. I am prone to having gout. I just want to say your channel is very information and I will start doing the exercises on your channel. Wish me luck!
I was wondering about extending the knee beyond the foot as shown in the video. I have always been told not to do that as it can injure the knee. Your thoughts, Sir?
It's fine. I talk about it in this video: th-cam.com/video/HBOBr_4NrGY/w-d-xo.html
Did I hear correctly that you said even bone on bone arthritis pain can be reduced completely to zero by strengthening the muscles? I am not sure I understand the logic behind it. I thought the pain was caused by the friction of the bones together for the lack of “insulation”. How would stronger muscle solve that? This is an honest question, not trying to be rude
I think he was stating that the pain may be due to muscle weakness/tightness and not actually have to do with how your knees look on x-ray. Always worth a shot to try working on muscles before doing any big medical type thing
Totally makes sense. I’m eager to hear what the teacher says. Peace
Seeing bone-on-bone doesn't correlate in any way with knee pain. Knee pain does not correlate with "damage" in an X-ray. There is no relationship between what you see as "damage" in an X-ray and actual mobility issues or pain. This has been shown over and over again (but surgeons continue to ignore the evidence).
The story of "here's arthritis in your image, that's causing your pain!" sounds super reasonable. It isn't based on fact, and it basically leads you to one path: SURGERY.
EVIDENCE:
Knees 1: www.ncbi.nlm.nih.gov/pubmed/10852280
Knees 2: pubmed.ncbi.nlm.nih.gov/18764949/
Hips: www.jwatch.org/na39848/2016/01/05/discordance-between-frequent-hip-pain-and-radiographic-hip
For more on this, read >>> 📖Joint Pain and the ATM Theory: www.uprighthealth.com/blog/chronic-joint-pain-atm-theory
@@Uprighthealth thank you for the reply, an interesting point of view which I didn’t know about. I read the links you provided and what you say makes sense. I have had knee pain on both knees for many years, I have started injections last year. According to a reputable orthopedic doctor I have “the knees of an 80 year old man” despite being 50. Despite the creaking sound sometimes produced by my knees, I have always felt that most of my pain was in the thighs, which now that I have been losing weight (about 50lbs lost, 50 more to go) I realize that my thigh muscles have essentially disappeared after 30 years of sedentary work. The pain started about ten years after I stopped cycling, something I did when I was young, so the atrophyzation of my muscles could potentially explain that.
I sincerely hope you are right and hope to be able to recover with exercise. I have already spent 20 years with pain, which limited my ability to do many thing. I don’t want to live another 20 years like this
Yeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeees
thks why did u elevate heals? what if u come down keeping knees above ankles. peace
Heel elevation forces the quads to work harder. Just go slow and don’t try to go deeper than feels safe.
Why do you elevate your knees in these exercises?
When you elevate the heels are you putting most of your weight on your toes?
To the ball of the feet/toes. Don't clench your toes. :)
I’m 63 6’3” tall and have chicken legs. No muscle. My right side is weaker due to early undiagnosed polio. Need those muscles
Just curious if you’re taking statin drugs ?
They’ve been known to reduce muscle mass.
‘ might want to Google it.
@@carpenterfamily6198 yes i'm diabetic ...hypertensive two time cancer survivor......
@@adydee1 Man, you are a trouper. Best of luck to you brother.
Why is it necessary to elevate the heels? I have been doing sit to stands from a chair( when I remember!!!!)
Was wondering the same thing because I’ve been knee bending with heels on the floor. Tried it with the heel elevation. Works directly around the knee. Wow!
Focuses the effort on the muscles near the knee.
My knee clicks when I squat.
My knees click, too.....
Can I just do it wearing heels? Ooh shoot! I can’t wear heels at the gym! 🤷🏽♀️😁
What about ex for bed ridden folks
If you watch your video, you will see how often you wave your hands around. It’s very distracting to me.
As a desi, I’m getting triggered looking at the books under your feet. That’s a violation. A strict no no. Anyway, thanks for the follow along workout.
A Surfing book and a book about managing home finances? I am curious how this triggers someone and also what exactly is a "desi" ?
@@dahwheelone6620 In our culture books are source of knowlege and we treat with great respect, hence do not put feet on it.
@@sourabhnandwana then to get what he’s suggesting with your squat perhaps use the towels or fitness bricks. I did the squat both with and without. Makes a difference in what is getting worked more. I also tried it just elevating my heels and not wresting on anything. Good stretch
“Desi”. Curious as well to its meaning?
I was not aware of this cultural no-no! Thanks for the new factoid Mohammad and for the interesting explanation Sourabh!
Just a Korean American here, but my mom put the fear of God into us about EVER stepping on a book. Even now if I accidentally step on one my soul cringes 🤣
Man... Stepping on books is so offensive even more with shoes on! 😶😑
I think it’s only offensive if he were to step on your books.
However, since this lovely guy is using books he owns, he probably has legal custody of them and can use them as he pleases!
Did you try the exercise? It’s really helpful - I used a chunk of wood for myself because it was at hand. 😊
Books are for reading, not abusing. Find something more suitable.
Thanks!
Thanks so much, Steve!
Thanks!
Much appreciated!
Thanks!
Thanks so much, Sid!