What is the best exercise to help get pain relief from knee arthritis?
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- เผยแพร่เมื่อ 29 มิ.ย. 2024
- The best knee arthritis exercise really depends on where you are in your knee osteoarthritis. Treating knee arthritis really is a process and cannot be fixed by one single exercise done repeatedly over time. This is why sometimes an exercise will help for a while and then eventually the pain might return.
People that suffer from knee arthritis often find 1 exercise they like that makes them feel better - like cycling for example. Then they’ll invest in a bike and keep doing that with hopes of making the knee arthritis problem go away. But that’s just not the full picture for treating a knee osteoarthritis problem. Once the knee improves, then it’s important to start to work on exercises that progress you through the next phase.
In this video, Dr. David overviews the different phases of knee arthritis and shows you examples of what exercises you might be doing depending on what phase you’re in for your knee arthritis.
🦵Learn more about our Knee Arthritis Recovery Program Here: www.epmanualphysicaltherapy.c...
Looking for free advice, exercises, and tips for knee arthritis problems?
Check out this playlist:
⚡️“Knee Arthritis Pain Help” • Knee Arthritis Help
⚡️“Walking & Stairs Advice For Painful Knees, Hips, And Ankles”
• Walking & Stair Advice...
00:00 What is the best exercise to help get pain relief from knee arthritis?
00:22 What phase of knee arthritis are you in?
02:03 What Exercises To Do In Phase 1 Of Knee Arthritis.
05:25 What Exercises To Do In Phase 2 Of Knee Arthritis.
10:08 What Exercises To Do In Phase 3 Of Knee Arthritis.
16:05 What Exercises To Do In Phase 4 Of Knee Arthritis.
19:27 There is more to it than exercise
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
Seriously you're my mighty knee guru forever and the miracle I was looking for.
I have done everything to work with this arthritis pain. The list is very long... Acupuncture, Qigong, physical therapy. The fact that you are so specific with your physical therapy and so thoughtful is amazing. I am so incredibly grateful to have found you on TH-cam. I like others and considering purchasing the knee arthritis recovery program in the near future. I just found you yesterday and already I could go to the gym and to some of the range of motion exercises you recommend and I'm using my glutes when I walk so I can walk. That's one day I'm really looking forward to what happens after a month or 3 months or a year of following your program. May your life, your family and everyone that surrounds you be blessed!!!
Hey Laura! We're so glad you found us too!! We hope you start to get control over this so that you can have the best knee health as you age. Blessings to you too!! ❤️
Thank you so much for your channel. I have knee arthritis, my friend Arthur will not leave. I want to do what I can so I do not need to have knee replacement surgery. I have hope I can conquer this and get back to a more normal life.
I ama lot of pain in my knee! I am learning so much in these videos
After going to several PT places, and a partial replacement, I finally found a good PT place. You are even better than that! It’s unfortunate there are so many mediocre PT out there since it’s so important. I’m so appreciative that you make such good You Tube videos. Thank you
I enjoyed this video because I've been debating getting your course. This video gave me a better view of what it would be like. I have severe arthritis and definitely caused a major flare-up over a month ago that I never experienced these past eight years. On Friday, I had gel injections in both knees and will have PRP injections in a month. I also started to wear a brace at that time. I loved it from the get-go, and I really think it helps me. I have been using a cane, which ended up causing my other knee to begin to hurt.
I happened to watch a video where you replied in a comment, linking a site to find a manual PT. I was excited there were two people nearby. I have been hesitant to have physical therapy. I watched a video where you talked about doing what you need to do to help yourself - having an injection, going to physical therapy for example. Saying this did help me move forward with what a doctor I had seen suggested. I have been doing three to five of your exercises overall and a few others here and there for several weeks, and I have been doing better - before I had the injections/wearing the brace. Thank you so much.
You are an unique fantastic physiotherapist with much passion on ur profession and taking care and doing research for the minute details... Congrats Dr and God bless u... Lots of regards and respect.. From India
Doc you are a real inspiration for all our unfortunate people that are suffering with knee problems. Thanks for all the advice. Following most of them and they helping a lot. Love from South Africa 🤗
thank you sir i can really feel the changes. i’ve been doing this for almost two weeks thank you sir
This valuable information will help everyone who has knee osteoarthritis. Please make more videos on this topic especially next one for menopausal who suffers from osteoarthritis due to hormonal changes. Also, include diet for this problem.
This is the best video that I ever found. Now I know why I can’t improve my knee problems.
As an arthritis sufferer I think separate videos to demonstrate exercises only without much explanation would be easy to access and practice.
Hello Ghada! We have LOTS of videos to help you with knee arthritis right here:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an online program called the “Knee Arthritis Recovery Program”.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
I'm so happy for you! Sometimes we just don't know what to do to help ourselves..I'm very thankful for you..
Thank you Cora! 😊❤️
Thank you so much Doc. For your Channel, I’m following the exercises you recommended. 😊👌🙏❤️
I have the pain periodically in my left knee. Had it for 3 months now. Just found out it's knee arthy. I'm actually relieved that I found out what is really wrong. So now I'm watching all your knee arthritis videos! Thanks sooooo much!
You're welcome @shasta7152!!! Please let us know how it goes trying this out. Here is a link to our playlist for all of the knee arthritis videos:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
I recently had knee pain and I was told I have arthritis . Can’t believe it😢. I’ve always been active, strengthening my leg, esp my quads . Watching your video I will definitely focus on my glutes more. Right now I’m on stage 2 . Starting the same exercise you showed . Thank you again..
Me to. Are you fine now with this excersise?
I'm so happy I found your channel. Yes, I was born knock need, pigeon toed and bull legged! Plus I was a dancer! The glute excersizes are realign doing well for me. Thank you, Thank you so much for all of the work and dedication to your profesion!
Thank you for the enlightening session.!I am very eñcouraged to press on!😊
Thank you so much...u gave me hope
Thank you very much😊
Thank you. My Knees have just started to feel stiff very occasional pain. I’m using these exercises to prevent further problems. Engaging glutes!
Hi, big up the this video. :) I found the phases very useful. Would like to see you discuss the fith phase, ''returning to sports'' (running, change of direction, and jumping). My question is how to adapt knee cartilage to these very movement that sports involve.
Thak your so much i am facing knee problem for months i'll do these exercises
Thank you so much Doc. David a big help, from Philippines.
You're welcome Gertrude!!! 🇵🇭❤️
Thank you soo much helping me
Such an educational video! This is great stuff. Question... have you ever tried Next Level Diet? I got a muscle-building meal plan from them and I love it.
Your simple explanation of knee arthritis is out of the ball park!!! I can now deal with my pain without meds. Your exercises are a life saver. Question. Is there a correlation between arthritis and uric acid?
Excellent video this works great. ❤❤
Glad it helped!
BIG THANKS 🙏🤩🙏
You're welcome V!!!
Thank you
Thank you so much for this! -I get a great help from this channel. I'm a 62yr F and an avid cyclist. Do you have any specific exercises for cyclists re glute strengthening? I have not the best of knees but cycling helps me stay mobile and is something I can do pretty much pain free.
That is the best answer to my "complaint" regarding exercises one should not do.Tnks
Thanks for compassion and sharing your knowledge. You're a blessing for so many people, teaching correct way to exercise the different knee pains, thanks again.
You're welcome Jeff!!!
Thank you Doc for your expert guidance. I have knee arthritis from ACL repair 20 years ago. I can walk without problems but can not bend more than 80 degrees. What’s the best exercise for increasing range of motion
Thank you, my intolerable position is driving. He paid is from my knee to my groin and sometimes to my back.
Thank you my thetepy is may 23 and my knee problem was in march they were full
Out of all the exercises videos of arthritis this guy is the most correct way how to ease or better a person who has artritis its the glut muscle
Hey Newnix, Thank you so much for the kind words. They mean the world to us. We hate to see that you are suffering from arthritis!🥺 It can really take a toll on your mental and emotional health when having to deal with it.
In case you are interested knee arthritis recovery program that might be helpful to you. The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems, and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program.
You will have lifetime access to the program and for peace of mind, we offer a 7-day money-back guarantee from the time of purchase.
We understand if you aren't ready for the program. We have additional information and exercises in a playlist we have compiled for knee arthritis. You can check it out here:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We wish you all the best in your road to recovery. 🧡We'd love to hear how you are doing as you progress.🙌 Please take care!😃
@@epmanualphysicaltherapy by the way sir can i ask a question why my knee joint keep cracking sound or clicking when i swing it or everytime sit and stand up im 37 and its just start just 1 week ago
I do that that like all the time is Epic it does work!
That is awesome to hear! We are so sorry to see that you dealing with knee arthritis. We know how challenging it can be and we hope you find some relief with the information that we have provided. We do have a knee arthritis help playlist that would be beneficial. you can access it here:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We wish you all the best in your road to recovery!
Good day Doc..so sad that i skipped your video about how to use cane properly..i have osteoarthritis and gone liquid suction on my right knee.. ( i forgot the correct method) .more power to you and God bless..😇💜
I cannot kneel because one replacemant and other knee bad, but your exersizes work ai my age of 83..so my time on earth not long and I am looking forward
Iam in phase 3 doc thanks
Quick question: how many reps should we do in the 10seconds baby squats without weight??
Hi thank you so much for this you tube ❤ I would say I have stage three arthritis in right knee. I have had pins and needles in leg and foot some tenderness in right glute is this pinched nerve or syaderca what stretch can I do to fix this
I'm new subcriber from ur channel . God bless u from philippines
Welcome Lourdes!!! 🇵🇭❤️
I have planters feet high arch work as a janitor for 30 long yrs had car accident since highscool 55 now
Excellent!! Great info to address my arthritis and turn meniscus. I want to continue to play tennis without hurting my knees further.
Now the pain makes sleeping difficult. I have started to eliminate carbs and my knee pain becomes less. Any other food to avoid? JP
Oh yeah from South Carolina.
SC is in the house! Hey Jeff!!!
Thank you. Can you also talk about hamstrings? I followed your gluten activation plus hamstrings and was able to play soccer one day per week without bad knee flare up. You really know your topic very well.
Edit to Glute, not gluten, sorry
Hello, i am 40 yr old and have bone on bone arthritis of rt knee joint due to RA, will I be able to postpone/ prevent knee replacement with exercise?
I’m 10 months post-op total knee replacement and still having significant ongoing daily pain especially in kneecap area. I had a great surgeon and my X-rays are perfect. After watching your video, I think my issue is muscle imbalance because my quads and hamstrings are very strong and dominant. My question is do I do the glute exercises as you demonstrated or modify in some way?. Judy A.
Hi Am so glad to have found you since yesterday, yes am looking to forever be done with knee arthritis.
Am in phase 1 , swelling and pain. So am doing the tail gate exercise.
Most of all you have given me HOPE - NO KNEE ARTHRITIS.
Thanks for giving me HOPE.
I will get the program to get started.
Question, should I i start when am in levels two or should I start the program anyway?
Hey Rosey! It is definitely a good idea to start the program as soon as possible. The program does not expire so you should have access as long as you need. Hope this helps! Here is a link to the program in case you were looking for that:
Knee Arthritis Recovery Program
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Hello Doctor David thanks for all the great video's what's your thoughts on elliptical trainers
Hey Ron! Using an elliptical will be helpful if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the elliptical, then you will likely make your knee problem worse :-(
@@epmanualphysicaltherapy thanks will keep this in mind
I dont use compression sicks hard to put on
HIi doctor Iike your videos please tel me if i can do this exercises every day iam face 2 thanks a million.
I do that too turn side to side to sleep add pillow
I think I’ve been in stage 1 for 18 months! I’m doing the glut exercises daily and things are improving! However, my meniscus tear is still there! Will it ever heal? ❤️
Im now getting constant aching that used to come and go now its all the time , worse in morning . 5 years down the line. xray says im bone on bone. i have to walk about 10,000 steps a day due to my job.
When i go toiley i cant get up very well i forces my self up than my knee hurts i try ur advice butt push i practuce pushing my butt up even sitting long time
Any ideas
Hi doc.As someone who has been for months in phse one is it okay to strenghen your arms, shoulders with weights.
No knee surgery please my mom had it shes 83
Swimming can be a good choice of exercise if you have arthritis because it: stimulates blood circulation and can reduce muscle stiffness
Not always...swimming can irritate your pain afterwards since you have to move your feet and knee and humidity it's not good too. Always depends on the stage of the knee pain!
I thought the same but to my surprise on vacation swimming caused a lot of night pain.
How about behind the knee cap arthritis ??
I was born was a several palsy my left leg and my left arm wish it throws my balance completely off I cannot use my left hand at all but my right side is completely normal I fell because my balance was off and so I would not fall on my left side I turned when I was falling and landed on my right knee cap I have been to physical therapy for six weeks but they really didn't do nothing just give me warm Menthol rubs and warm hot packs and put electrical things on my leg to make the muscles bounce that's about it it's always has been hard for me to do regular squats before I injured my right knee so I purchased myself a total gym to help me squat when I wake up in the morning I have to rub my leg with gel that my doctor gave me so I could walk on my leg the pain goes and comes but they won't give me any arthritis painkillers only gel and patches they told me that I have arthritis
How abput thighs i started work after 2 months for sharp knee pain and than next day my thighs hurt leg cramps i used a walker for my knee it helped
Can early knee osteoarthritis curable
Please answer
Thanks I feel better doing gluit exercixes. Can we get rid of athritice compleatly?
Hey @Tours-DIY-Reviews-HowToDo, so glad the glute exercises are making you feel better! In most cases you will not get rid of arthritis completely. However, the purpose of what we are doing in these videos is to get rid of muscle imbalances that are causing the knee pain. Once we get rid of these imbalances the joint will be in a good position to allow healing to occur. It is not likely to completely get rid of the arthritis, but it will allow for noticeable improvements. If you are interested in learning more about knee arthritis, we have a great playlist that may help. Here is the link:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have a knee arthritis recovery program as well that has step-by-step instructions for improving the muscular balance and pain in your knee. Here is the link for the recovery program if you are interested:
“Knee Arthritis Recovery Program”
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
@@epmanualphysicaltherapy Thanks so much for you great help for everyone who is suffring
What to do with painful left foot
Ive tried ice ok. Leg up. Excersize my leg lefts but no stretching
I am bone on bone and am barely able to walk. Shopping cart is my walker. At this point nothing will help me but surgery and I am on an 8 month waiting list. I am in agony
Hey Kim, It breaks our hearts to hear that you are in agony due to bone one-bone arthritis! 🥺 It can be a very painful experience and a lot of people don't understand what it's like to go through unless they are going through it themselves. Please do not give up! It's really important to address the muscle imbalance otherwise after the surgery you may still have problems. In case you are interested we do have additional information and exercises you can view while you wait for a response on the 8-month waiting list. You can check it out here: “Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
We also have a playlist for Knee Arthritis Pain Help: “Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We really hope that you start feeling some relief soon.🧡 Please take care! 🙌
Is swimming good for knee osteoarthritis? I am probably in stage three at the moment. Please advise
A couple of weeks ago, I overdid it with pickleball and leg machines at the gym. I was afraid I re tore my meniscus! I have been babying my knee with ice, NSAIDs ever since and doing tailgates, so maybe another week or two of glute work before playing pickle ball again? Would swimming be okay now and stationary bike?
Hi dr i have a hips athretics can u do excersice for that
Hey Somali Latest Films, we have help for hip arthritis problems here:
“Hip Arthritis Help”
th-cam.com/play/PLJVIPiFvv1mbICbP6qlXUZwMyAJlKD1dt.html
Where is the link for the knee recovery program?? I’m computer illiterate & can’t see it. I’d love to check it out!
Hey Kerry! Glad to hear you are interested! Here is the link to the knee arthritis recovery program!
“Knee Arthritis Recovery Program”
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Am I able to build cartilage if bone on bone and zero cartilage?
Hey Howard, it depends is the short answer. We've got a whole playlist of videos talking about knee cartilage health here:
"Knee Cartilage Help"
th-cam.com/play/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p.html
Thats what im doing slow down pick things up
i never feel anything in the glutes with the clamshell. like zero. like maybe i dont have glutes.
I am a fitness instructor who specializes in PIlates. I think you need to be careful with the advice you are giving. It is important to move everyday. We need to maintain heart health as well. Yes, activating the glutes is very important, but no muscle should be stressed more than other muscles. One should also have strong quads and hamstrings. Surprised you do not mention core. Abs take pressure off the whole body, when properly engaged, Too many doctors advocate for elimination of movement when they should focus on modifying the exercises people enjoy doing.
When I try the clamshells, even though I can feel my glutes working, I feel pain in my knee. It's like there's a tendon, or something, that's wrapped around the inside of my knee that's being pulled. And that hurts.
😅
I can do the baby squats...thank you. My problem is I seem to be always straight legging my left knee when I walk....HELP...how can I walk better? When I walk normally the left knee cracks and it just is so AHHHHH...not pain but just so weird and feels strange.
Do you feel as though your left leg is hanging loose without proper control. Are you afraid to put your left leg first and support yourself. I have these two symptoms and I have arthritis on both knees
@@revathikrishnan5953 No it just is uncomfortable when I walk normally, with the knee bending.
You don't say how long you do the clam??
Hi Lydia, Thank you for mentioning this. You want to do it as many times until you tire out the glute muscle but are still able to control the correct form. It would also be great to be able to do it several times a day if you can.
@@epmanualphysicaltherapy Thank you so much! Love your videos and I'm hoping I can get relief on my knee soon. I will follow your instructions!
Yeah i cant bend down
Hi I might have missed it but how many 10 second times should I do it, thanks
Hey @lorralorra9133 that depends on what you can tolerate without making anything hurt AND still using the glutes WITHOUT using the quads. Some people can do 10 second holds just about 20-30 times per day and others need to be doing 50-100 reps per day. The more you can tolerate the quicker you can gain strength. Just don’t use your quads too much or you’ll make your knee pain worse.
@@epmanualphysicaltherapy Thank you so much. I really appreciate the speedy response, I'm binge watching ur videos, and subscribed today...HAPPY THANKSGIVING
Byckle ok excersize
I janitor too much garvage pull my knee and went downstairs my knee popped hard patella
Some of these movements would RECK your knees 😢😢😢
Hi Mullallys, Yes, if anyone is experiencing a flare up and not activating the correct muscles when performing the exercises it can be damaging. We do have additional information and exercises that explain how to do these movements in detail to avoid pain and damage if you are interested:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We'd love to hear how you are doing as you progress. 🙌
Sorry...to go to Heaven. South Africa
MY KNEE CANT BEN
Hey Patricia! We are sorry to hear your arthritis has been causing mobility issues in your knee. There is a lot of work that can be done to improve this. Here is a playlist with a lot of resources that could help! Check it out:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an in depth Knee Arthritis Recovery Program that is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on medications.
"Knee Arthritis Recovery Program"
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Px
😊
Would a cubii work
Why this man always bringing up knee replacement
Because it's done so frequently and is not necessary if you can address your arthritis properly
Thank you
Where is the link for the knee recovery program?? I’d love to check it out! I’m computer illiterate & can’t see it.....
Hey! Here's the link to our Knee Arthritis Recovery Program: www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Thank you