The physical therapist I went to would not listen when I told them that the exercises for my glutes were not being felt in my glutes. So glad I found you.
As always, Dr. David, this vidoe put the reason to the problem. I started doing glute exercises in bed as soon as I wake up. This way before I start my day, two things happen, I am able to think glutes right off the bat, and it positions me to think glute exercises throughout the day. I am getting better at it. Thank you again!!! You are a gem!!!
For the past two months I have knee, hip and lower back problems and every test I've done shows nothing. Doctors say muscle imbalance. I have been watching A LOT your videos for all this time and doing exercises you recommend and even though things are still almost the same regarding pain, your videos have helped a lot with anxiety, self care and give me the little hope that someday, maybe things are going to get better. So thank you from miles and miles away.
Dude has some great info right here! He helped me a lot with my recovery so far. When I started focusing on firing the glutes and not the quads, my PFPS improved a lot! Thanks!!
I’m one who questioned how to make them work and i am totally reason 1. No exercise and now 74 and knee arthritis. Even my PT says to exercise the quads. I appreciate this video so much. Thank you! And I believe you.
I have my first PT appointment next week and I will be vetting him. 😂 I hope you’ve given your PT a link to Dr. David’s information… PT’s need to educate themselves about preventative PT.
Am doing your hip arthrosis exercises 10 times a day successfully. 1mm cartilage left in the right hip at age 64 (biologist and gardener). Hi love and thanks from Germany. These are the most encouraging health exercise videos for me.
Hey Kati, Greetings from Texas! 🧡🇩🇪We're so sorry that you've been struggling with the loss of cartilage in your left hip. As a biologist and gardener, we can only imagine the discomfort you might feel doing the activities you love to do. We want to thank you for your kind words and we hope you start feeling some relief soon. 😃 Please take care!🙌
I missed where you probably told how long it could take to get strength back, sorry. Right now it even hurts to ride on my bicycle and haven't been able to go where a store sells old fashioned wide flat seats. Let alone if it will fit my 1989 mountain bike. Again thanks for sharing and I thoroughly enjoy learning there really are more answers than surgery. God Bless you!
@Elaine Sandman Elaine, I've been doing just the isolated contractions for about a month. I have multiple joint issues, do I'm a bit limited on other glute strengthening exercises. I've gotten so I do these driving, working, watching TV, walking...quite literally as often as I think about it. I've seen quite a difference, and this is also teaching me about isolating in general. He's got numerous other great exercises on his channel.
This video was made for me. My thigh muscles are all that activate when I try glute exercises, which I really need due to my bad knee. My knee has me walking funny and is starting to cause pain in my opposite hip. I'd love to hear more about getting the glute muscles to activate.
I think he's got the best videos on this. Either go to his channel listing and scroll down or do a search on TH-cam for his channel and gluten. Easiest way to find his other specifics... unless he has them segregated and grouped on his channel page. Must admit, I didn't check that first!
Doc, your videos are a godsend to me! Opened my eyes to the muscle imbalance theory and I am working on building glutes and calves to help with arthritis knee pain, walking with ease, and stair climbing. The relief and help the tailgate swing has brought me makes me want to cry...the therapy I've just finished concentrated on quad strengthening and now I understand why it hasn't really helped. I'm devouring your advice and working these exercises for just over a week and am so encouraged. Very grateful for your content!!!
I am having the hardest time with getting my gluts to go let a lone fire😂 I've even belly dance some. so I'm familiar with muscle group isolations. Like David says slot of visualization. Even if you can't visualize pretend!, Say what you want to see out loud and keep trying. I have trouble visualizing so I pretend I am and saying it out loud . Goes something like this ; I say out loud "step right tiger paw grip right (he says to use our toes in another video) , (I claw air with right hand, squeeze right eye shut, hip swing slightly right squeeze right butt cheek😅 and then left as i very slowly chase my grandkids like the mummy hrandmummy😅. Like David also said to lay down and try. If you found something else by know scence it's been a month thats working for you let me know. I can not do it as much as I'd like as everything is hurting my knee most of the time, so slowly I go.
DrDavid is the MAIN MAN when I am looking for the very best advice - I KNOW because I have already benifited enormously from his advice! I have twice been in for knee replacement surgery which could not be performed because of complex reasons which I won 't go into here.Because of this Doctor and in particular his toe gripping technique I am very glad that I avoided the surgery! By the way I still do up to an hour on the rower and static bike.I am 75years old and have the names of hospitals and Doctors involved.Eternal gratitude Doctor!
Between desk jobs and driving, my family razzed me about my flat butt for years. Thanks to your other videos I've learned to engage them without firing my quads. Helping so much with the PT I'm now having for my bone on bone right hip. Thank you!
We need a video with daily morning routine for people with lombar stenosis sciatic pain ang generally for maintaining the muscles in normal shape please explain how control in the right way the glutes
Hey Bryce, great question! And the answer is absolutely! It happens very often that the quads are overactive and start to pull the kneecap into a position that causes pain or PFPS.
I would say that there is a fourth reason, why the glute muscles get weak, which you have not mentioned, which perhaps is a bigger reason than the first 3 reasons you have mentioned, where the hip arthritis is getting to the ADVANCED stages. What happens in the advanced stages, due to such factors, as bone on bone, bone spurs, and roughness of the femur head , is that the patient has very little range of motion in bending forward at the hips, and it is when a person bends forward at the hips, that the glute muscles mainly come into play, doing such activities as getting in and out of a chair, bending down to pick something off the floor, and so on. Thus the loss of ability to bend forward at the waist in advanced stages of hip arthritis results is lack of activity of the glute muscles, and they atrophy..
My PTs keep working my quads for patella chondromalacia. My knee pain has gotten worse and my glutes are very weak. Thanks for this info! I’m at my wits end.
Haha, love the humor! It's so relatable, right? Those glute exercises are absolute game-changers - they'll really help stabilize your hips and take some pressure off your knees. Patricia, we're rooting for you on your journey, so keep us posted on your progress. Take care! 🙌
I tried contracting my glutes just to feel them working like you advised and I noticed that I can fully squeeze my glutes only when my legs are straight (both while standing and laying down), when I set myself up in a glute bridge position I can't squeeze them the same way and additionally I start to feel my hip adductors getting really tight. When I bend only one leg and one is still straight I only feel the glute from straight leg working. Is that normal? What excersises should I be doing to fix that?
Hi your advice please. Walking forwards, backwards and side stepping ( both sides up and down ) in the pool. Good, bad or neither?? What about twisting left to right too!?
I tried to strengthen my glutes and ended up overworking my hip in the pool walking sideways, forward and backwards. Now I have terrible hip bursitis. I hope he answers your question.
Tell the truth, brother! I have glute amnesia on my left side. I had to put myself in a 90/90 hip shift and literally just think about contracting it! I got a headache my first tries.... It eventually worked though! Foam roll your leg muscles first!
Hi Calsony! Yes, weak glute muscles can contribute to piriformis syndrome. The piriformis muscle is located in the buttocks region, and when the gluteal muscles (such as the gluteus medius and gluteus maximus) are weak, it can lead to compensatory movements and overuse of the piriformis muscle. This can result in irritation and compression of the sciatic nerve, leading to the symptoms associated with piriformis syndrome such as pain, tingling, and numbness in the buttocks and down the leg. Strengthening the gluteal muscles through specific exercises can help alleviate piriformis syndrome symptoms by reducing the strain on the piriformis muscle and improving overall hip stability. We have a piriformis help playlist that you might find helpful: “Piriformis Help” th-cam.com/play/PLJVIPiFvv1mY14SRyEPt-OFePBSKvYczH.html We'd love to hear how you are doing as you progress.🙌 Please take care! 🧡
Yup this & toe curls, my brain couldn't even find them on my body much less start contracting. Just start. I recovered "contact" and doing some. Slow but sure makes knees better!!! Just start just try until you can
oh man, this is so me :( Whenever I try glute bridges especially, my quads just fire up and no matter which position I go into, they fire. I have a bit more success with the fire hydrant and clam shell.
Hey there, sorry to hear you are having trouble activating your glutes without your quads :( it can be very difficult. We have some other videos for glute activation that may help to get them activating better. Here are some links in case you would be interested in learning more: “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 “Does Walking Help Knee Pain?” th-cam.com/video/3ttv66it9x4/w-d-xo.html
@@epmanualphysicaltherapy thank you. I'm watching all your videos. It's a process and am excited to see where this goes. My butt has been neglected massively over the years.
Bad left knee caused right hip to wear. I can fire my glutes without my quads while sitting but I can't feel them when I'm standing. Any suggestions? Guessing it's why I can't stand or walk all day like I used to without leg pain and cramps.
You may have hit my problem, however, I am not without glute muscles totally because I will get a knot in the right butt cheek at times and only heat, Ben Gay, and Volteran and Ibuprofen will get rid of it.
Hey Roksanna! You're very welcome! Here are two great videos we have with glute exercises! “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
I was diagnosed some time ago with left iliopsoas tendonitis and my left quad is much smaller than my right quad. have pain in my quads and ITB when walking. I've been working on my glutes - I know this is a big part of my problem - but also have pain in the piriformis. Any suggestions to calm down this muscle?
Hello, can I please walk using my glutes muscles even though i have O shaped legs? Because i think the O shape legs are the main reason why my knees hurts
Your strategies are always great. I have to chuckle at the thought of having a flat butt. I know there are folks for whom that is a reality, but even at my age it is sooo not my issue (I am almost envious)
Hi Hilal, We're so sorry that you've been struggling with knee pain when doing glute exercises. Depending on where you are at with your glute strength, It can take a few days up to a couple of weeks to get the glutes to activate. Do not continue to do the exercises if you are feeling pain. Find an exercise that you feel you can do to confidently activate your glutes and doesn't hurt your knees. You should continue to that exercise until you feel you have built the strength you need and then try to move on to another exercise. We do have 2 videos that we would recommend to watch if you haven't already that have a few exercises that you can try. 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'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy Since I have watched your videos twice, if the pain starts, I stop the exercise immediately. I have been doing baby squats, baby lunges and walking exercises using hips and toes for 15 days. I was diagnosed with condromollasia patella because I skipped 1000-1500 ropes every day for a month. Before I met your videos, my knee pain increased a lot because of the movements I trained quadriceps. After softening the already very hard quadriceps by massaging and starting to do glute exercises, my pain decreased a lot. (your advice too) After seeing my orthopedic doctor tomorrow, I would very much like to receive your 28-day program.
Hey Hilal, that's great! So glad that this advice has helped you! Here is a link to the program: If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health
Hey Vaishnavi, great question! Wearing high heels can cause PFPS because it often requires the quads to be more active while walking. This is why it is very important to concentrate on using your glutes when you walk.
@El Paso Manual Physical Therapy Dear Dr David thanks so much for your response. I think so too because I got pfps only in the span of last year where i started wearing heels even though it was a moderate heel but I was on my feet all day. Along with that I developed a habit of " hanging on one hip " and pfps happened in the leg where my hip was slanted down. Now the problem is each time I get up from sitting or sit from standing I get such a sharp pain in the lateral part of patella. Is it a symptom of pfps as my doctors think it's some injury but I never had injury
How can you test for contracting glutes correctly. Eg if tighten glutes but cannot hip hinge forward, does that mean you have tightened hamstrings as well?
Hey Aussie! Great question, now we don't have a specific test but one exercise that you can do is the lying "Glute Squeeze", this will give you great feedback as to how well your glutes are engaging. You can learn more about this exercise here in this video: “Top 5 Glute Muscle Exercises For Knee Pain” th-cam.com/video/NXdCjT2QtJA/w-d-xo.htmlfeature=shared&t=519 If you're having trouble tightening the glutes then you might want to check out this video here, especially the first exercise. It will show how to position the knees to help with pushing the hips forward: “Top 6 Standing Glute Exercises To Help Knee Pain” th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
great vid thanks, my glutes get really tight and spasm when i walk even a short distance. I think maybe i have weak glutes and vid on how to strengthen glute muscles? Thanks
Hey Gary! Absolutely! Here are a couple of our more popular videos for using and strengthening your glutes: “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 “Does Walking Help Knee Pain?” th-cam.com/video/3ttv66it9x4/w-d-xo.html
In my opinion you have lost muscle mass in the hip abductor which will create pain behind the patella. If it's below the kneecap it's probably the tendon If it's the side of the knee this is something else.
Dr David, working towards gluts firing, its taking a while, but really positive that it qill help me relieve my knee pain due to chondromalacia . Thanks
Make sure you do the hip abductor. I had this issue for years without knowing it and even though I went to physiotherapy. Hip abductor, hip abductor hip abductor more than the quads. If the pain hurts mostly while sitting yes behind the patella it's hips. If the pain is worse when standing then look into fatpad impingement which is often hamstring that needs stretching, but without putting the knee straight.. I've had both and recovered from both.
@@conkas9340 thank you so much for your kind words and suggestion. I am working on both hip abductors and extensors. It will take time for the pain to subside I guess.
@@prachikolteom work on abductors and glutes as a whole and make sure they fire and you feel it. . Exercises you should be doing are Clam Bridges Go slowly to make sure they fire. If you're not feeling it go slower and think about the muscle you want to fire.
Your insight and knowledge is priceless. I've been working on the muscle imbalance from the quads to the glutes and I see and feel a difference. Hopefully the pain starts to go away bc THR ain't gonna happen...ever.
The physical therapist I went to would not listen when I told them that the exercises for my glutes were not being felt in my glutes. So glad I found you.
Same!❤
Thank you dr..I am working on my glutes at 83 years of age. Bless you.
Hey Marti! Great to hear it! Keep up the good work!
Thank you for this info! I’m 67 and want everyone to keep their flexibility. Hip tendonitis sucks. Hit the gym everyone! ✌️
As always, Dr. David, this vidoe put the reason to the problem. I started doing glute exercises in bed as soon as I wake up. This way before I start my day, two things happen, I am able to think glutes right off the bat, and it positions me to think glute exercises throughout the day. I am getting better at it. Thank you again!!! You are a gem!!!
Hey there, you are so welcome! Thank you for the kind words!
For the past two months I have knee, hip and lower back problems and every test I've done shows nothing. Doctors say muscle imbalance. I have been watching A LOT your videos for all this time and doing exercises you recommend and even though things are still almost the same regarding pain, your videos have helped a lot with anxiety, self care and give me the little hope that someday, maybe things are going to get better. So thank you from miles and miles away.
Even I was told that the pain is due to muscle imbalance. I was told to do physio with a sports physiotherapist. Hope it helps
This is the best website on TH-cam
Hi Thomas, thanks for the encouraging words. Very Cool! 🙌
Dude has some great info right here! He helped me a lot with my recovery so far. When I started focusing on firing the glutes and not the quads, my PFPS improved a lot! Thanks!!
Hey Georgia, thank you for the kind words and you are so welcome!
Yes, it's from years, a lifetime of sitting at desk work. Thank you for the great explanation. Focus on waking up the glutes is key.
Hey Trish, you are so welcome! It's time to get those glutes going!
Thank you for "permission" to slow down to reactivate the glutes. Feel less discouraged.
I’m one who questioned how to make them work and i am totally reason 1. No exercise and now 74 and knee arthritis. Even my PT says to exercise the quads. I appreciate this video so much. Thank you! And I believe you.
I have my first PT appointment next week and I will be vetting him. 😂 I hope you’ve given your PT a link to Dr. David’s information… PT’s need to educate themselves about preventative PT.
@@mamalovesthebeach437 I sure did. Don’t know if he will view these videos but I told him.
Am doing your hip arthrosis exercises 10 times a day successfully. 1mm cartilage left in the right hip at age 64 (biologist and gardener). Hi love and thanks from Germany. These are the most encouraging health exercise videos for me.
Hey Kati, Greetings from Texas! 🧡🇩🇪We're so sorry that you've been struggling with the loss of cartilage in your left hip. As a biologist and gardener, we can only imagine the discomfort you might feel doing the activities you love to do. We want to thank you for your kind words and we hope you start feeling some relief soon. 😃 Please take care!🙌
My knee on the left side is stiff pls help
This is exactly what my main issue is and what triggers my knee issues. Thanks!!!!
Hey Elaine! You're very welcome!
I missed where you probably told how long it could take to get strength back, sorry. Right now it even hurts to ride on my bicycle and haven't been able to go where a store sells old fashioned wide flat seats. Let alone if it will fit my 1989 mountain bike. Again thanks for sharing and I thoroughly enjoy learning there really are more answers than surgery. God Bless you!
@Elaine Sandman Elaine, I've been doing just the isolated contractions for about a month. I have multiple joint issues, do I'm a bit limited on other glute strengthening exercises. I've gotten so I do these driving, working, watching TV, walking...quite literally as often as I think about it.
I've seen quite a difference, and this is also teaching me about isolating in general. He's got numerous other great exercises on his channel.
@@elainesandman9874wide bicycle seats are the most uncomfortable seeds you'll ever get. Make sure your bike is fitted for you
This video was made for me. My thigh muscles are all that activate when I try glute exercises, which I really need due to my bad knee. My knee has me walking funny and is starting to cause pain in my opposite hip. I'd love to hear more about getting the glute muscles to activate.
I think he's got the best videos on this. Either go to his channel listing and scroll down or do a search on TH-cam for his channel and gluten. Easiest way to find his other specifics... unless he has them segregated and grouped on his channel page. Must admit, I didn't check that first!
Doc, your videos are a godsend to me! Opened my eyes to the muscle imbalance theory and I am working on building glutes and calves to help with arthritis knee pain, walking with ease, and stair climbing. The relief and help the tailgate swing has brought me makes me want to cry...the therapy I've just finished concentrated on quad strengthening and now I understand why it hasn't really helped. I'm devouring your advice and working these exercises for just over a week and am so encouraged. Very grateful for your content!!!
I am having the hardest time with getting my gluts to go let a lone fire😂 I've even belly dance some. so I'm familiar with muscle group isolations. Like David says slot of visualization. Even if you can't visualize pretend!, Say what you want to see out loud and keep trying. I have trouble visualizing so I pretend I am and saying it out loud . Goes something like this ; I say out loud "step right tiger paw grip right (he says to use our toes in another video) , (I claw air with right hand, squeeze right eye shut, hip swing slightly right squeeze right butt cheek😅 and then left as i very slowly chase my grandkids like the mummy hrandmummy😅.
Like David also said to lay down and try.
If you found something else by know scence it's been a month thats working for you let me know. I can not do it as much as I'd like as everything is hurting my knee most of the time, so slowly I go.
DrDavid is the MAIN MAN when I am looking for the very best advice - I KNOW because I have already benifited enormously from his advice! I have twice been in for knee replacement surgery which could not be performed because of complex reasons which I won 't go into here.Because of this Doctor and in particular his toe gripping technique I am very glad that I avoided the surgery! By the way I still do up to an hour on the rower and static bike.I am 75years old and have the names of hospitals and Doctors involved.Eternal gratitude Doctor!
Thank you doc ..I have been following ur videos..they r so helpful for me. From India 🙏
Hey 👋🏾 Thank you so much for all the help and videos it really help me it just amazing!!!!
Hey Geanie, you are so welcome! Thank you for the kind words!
Between desk jobs and driving, my family razzed me about my flat butt for years. Thanks to your other videos I've learned to engage them without firing my quads. Helping so much with the PT I'm now having for my bone on bone right hip. Thank you!
Hey Peg, glad we could help! Keep us updated on you are doing with our glute exercises!
@@epmanualphysicaltherapy I will! I'm going for 70-year-old BUNS OF STEEL!
We need a video with daily morning routine for people with lombar stenosis sciatic pain ang generally for maintaining the muscles in normal shape please explain how control in the right way the glutes
Is it possible that too strong of quads pull the kneecap too far up and contribute to PFPS?
Hey Bryce, great question! And the answer is absolutely! It happens very often that the quads are overactive and start to pull the kneecap into a position that causes pain or PFPS.
Thank you lve been 8 weeks training the glutes & helping new hip move, doing well thanks two your glute walk, 👏🌹🌟🥰
Can we train our adductors with patellofemoral syndrome?
Thanks for helping me. You are a great guy. Keep up your great work.
Hi Lpvessel, we're glad we could help! Thank you so much for your kind words. 🙏
I would say that there is a fourth reason, why the glute muscles get weak, which you have not mentioned, which perhaps is a bigger reason than the first 3 reasons you have mentioned, where the hip arthritis is getting to the ADVANCED stages. What happens in the advanced stages, due to such factors, as bone on bone, bone spurs, and roughness of the femur head , is that the patient has very little range of motion in bending forward at the hips, and it is when a person bends forward at the hips, that the glute muscles mainly come into play, doing such activities as getting in and out of a chair, bending down to pick something off the floor, and so on. Thus the loss of ability to bend forward at the waist in advanced stages of hip arthritis results is lack of activity of the glute muscles, and they atrophy..
Well said
My PTs keep working my quads for patella chondromalacia. My knee pain has gotten worse and my glutes are very weak. Thanks for this info! I’m at my wits end.
I JUST THINK HOW MUCH MONEY I THROUGH AWAY GOING TO GET HIP ADJUSTMENTS WITH CHIROPRACTORS WHEN IT WAS MY GLUTE MUSCLES INSTEAD .. GREAT VIDEO
ive had a flat ass all my life, doing glutes to change. 66 years
Haha, love the humor! It's so relatable, right? Those glute exercises are absolute game-changers - they'll really help stabilize your hips and take some pressure off your knees. Patricia, we're rooting for you on your journey, so keep us posted on your progress. Take care! 🙌
Put your hands in your back pockets while walking. You will know if your walking properly if you can feel your glutes care engaged.
If I sit and tighten my glutes. Pull my lower belly in and round my back it works great😊
I tried contracting my glutes just to feel them working like you advised and I noticed that I can fully squeeze my glutes only when my legs are straight (both while standing and laying down), when I set myself up in a glute bridge position I can't squeeze them the same way and additionally I start to feel my hip adductors getting really tight. When I bend only one leg and one is still straight I only feel the glute from straight leg working. Is that normal? What excersises should I be doing to fix that?
Thank you very much. Greetings from Switzerland❤
Hi your advice please. Walking forwards, backwards and side stepping ( both sides up and down ) in the pool. Good, bad or neither?? What about twisting left to right too!?
I tried to strengthen my glutes and ended up overworking my hip in the pool walking sideways, forward and backwards. Now I have terrible hip bursitis. I hope he answers your question.
I know wh as t your talking about.. are you spying on Me . As i said i t hink they are building up.. just hope i dont get a big Ass again..LOL..😢
Tell the truth, brother! I have glute amnesia on my left side. I had to put myself in a 90/90 hip shift and literally just think about contracting it! I got a headache my first tries.... It eventually worked though! Foam roll your leg muscles first!
I need to correct this muscle imbalance
Do you have any help for psoas issues??????
You are a genius
Awesome thanks for explaining
Very helpful. Thank you. 🇨🇦
Hey Brenda! You're very welcome!
Can weak glute muscles cause piriformis syndrome ?
Hi Calsony! Yes, weak glute muscles can contribute to piriformis syndrome. The piriformis muscle is located in the buttocks region, and when the gluteal muscles (such as the gluteus medius and gluteus maximus) are weak, it can lead to compensatory movements and overuse of the piriformis muscle.
This can result in irritation and compression of the sciatic nerve, leading to the symptoms associated with piriformis syndrome such as pain, tingling, and numbness in the buttocks and down the leg. Strengthening the gluteal muscles through specific exercises can help alleviate piriformis syndrome symptoms by reducing the strain on the piriformis muscle and improving overall hip stability.
We have a piriformis help playlist that you might find helpful:
“Piriformis Help”
th-cam.com/play/PLJVIPiFvv1mY14SRyEPt-OFePBSKvYczH.html
We'd love to hear how you are doing as you progress.🙌 Please take care! 🧡
Great exercise, would like to do it every day coz I have excruciating hip and but pain coz of sciatica nerve. 😂
Yup this & toe curls, my brain couldn't even find them on my body much less start contracting.
Just start. I recovered "contact" and doing some. Slow but sure makes knees better!!!
Just start just try until you can
oh man, this is so me :( Whenever I try glute bridges especially, my quads just fire up and no matter which position I go into, they fire. I have a bit more success with the fire hydrant and clam shell.
Hey there, sorry to hear you are having trouble activating your glutes without your quads :( it can be very difficult. We have some other videos for glute activation that may help to get them activating better. Here are some links in case you would be interested in learning more:
“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
“Does Walking Help Knee Pain?”
th-cam.com/video/3ttv66it9x4/w-d-xo.html
@@epmanualphysicaltherapy thank you. I'm watching all your videos. It's a process and am excited to see where this goes. My butt has been neglected massively over the years.
Do you have a video showing how to walk using your glute muscles??if not will you consider making one for lessen meniscus pressure??thank you
Bad left knee caused right hip to wear. I can fire my glutes without my quads while sitting but I can't feel them when I'm standing. Any suggestions? Guessing it's why I can't stand or walk all day like I used to without leg pain and cramps.
Im 37 yr old female with severe knee pain.watching u from pakistan.im gonna try ur exercises for the glutes
Lost a loss of weight and my glutes disappeared as well as my thighs. I walk a lot. My knees are very sorry.
You may have hit my problem, however, I am not without glute muscles totally because I will get a knot in the right butt cheek at times and only heat, Ben Gay, and Volteran and Ibuprofen will get rid of it.
I have SI joint pain along with scitica...which exercises I should do
Ty, need to be working on my glutes.
Hey Roksanna! You're very welcome! Here are two great videos we have with glute exercises!
“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
@epmanualphysicalthera 0:00 0:00 py
I was diagnosed some time ago with left iliopsoas tendonitis and my left quad is much smaller than my right quad. have pain in my quads and ITB when walking. I've been working on my glutes - I know this is a big part of my problem - but also have pain in the piriformis. Any suggestions to calm down this muscle?
They may be comming back.. Lets see how much longer i will be able to strengthen them.
Thank you sir for this nice information.are these exercise helpful for knee arthritis.please reply
Could you please make a video on approach with glute med and min partial tears? Thank you
I play tennis four times a week and still feel the glutes and upper hamstrings with the running🙄 so frustrated, I thought I was fit😮
Hello, can I please walk using my glutes muscles even though i have O shaped legs? Because i think the O shape legs are the main reason why my knees hurts
Your strategies are always great. I have to chuckle at the thought of having a flat butt. I know there are folks for whom that is a reality, but even at my age it is sooo not my issue (I am almost envious)
🙏💐👍
I can move my glutes about as easily as I can wiggle my ears!
Does walking on the balls of the feet help when tightening glutes for someone with severe lumbar stenosis?
What can I do about L4 and L5 facet joint degeneration.
Thanks doc. sometimes i have knee pain when I doing glute exercises. but i am trying to not fire quads
Hi Hilal, We're so sorry that you've been struggling with knee pain when doing glute exercises. Depending on where you are at with your glute strength, It can take a few days up to a couple of weeks to get the glutes to activate. Do not continue to do the exercises if you are feeling pain. Find an exercise that you feel you can do to confidently activate your glutes and doesn't hurt your knees. You should continue to that exercise until you feel you have built the strength you need and then try to move on to another exercise. We do have 2 videos that we would recommend to watch if you haven't already that have a few exercises that you can try. 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'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy Since I have watched your videos twice, if the pain starts, I stop the exercise immediately. I have been doing baby squats, baby lunges and walking exercises using hips and toes for 15 days. I was diagnosed with condromollasia patella because I skipped 1000-1500 ropes every day for a month. Before I met your videos, my knee pain increased a lot because of the movements I trained quadriceps. After softening the already very hard quadriceps by massaging and starting to do glute exercises, my pain decreased a lot. (your advice too)
After seeing my orthopedic doctor tomorrow, I would very much like to receive your 28-day program.
Hey Hilal, that's great! So glad that this advice has helped you! Here is a link to the program:
If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
I have not seen how to walk w glutes for arthritis
Fantastic information, thank you
Dear Dr David. Can PFPS caused by wearing heels ?
Hey Vaishnavi, great question! Wearing high heels can cause PFPS because it often requires the quads to be more active while walking. This is why it is very important to concentrate on using your glutes when you walk.
@El Paso Manual Physical Therapy Dear Dr David thanks so much for your response. I think so too because I got pfps only in the span of last year where i started wearing heels even though it was a moderate heel but I was on my feet all day. Along with that I developed a habit of " hanging on one hip " and pfps happened in the leg where my hip was slanted down. Now the problem is each time I get up from sitting or sit from standing I get such a sharp pain in the lateral part of patella. Is it a symptom of pfps as my doctors think it's some injury but I never had injury
Love these videos! Go, "Butt Guy"!
My left knee is stiffer pls helping
How can you test for contracting glutes correctly. Eg if tighten glutes but cannot hip hinge forward, does that mean you have tightened hamstrings as well?
Hey Aussie! Great question, now we don't have a specific test but one exercise that you can do is the lying "Glute Squeeze", this will give you great feedback as to how well your glutes are engaging. You can learn more about this exercise here in this video:
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.htmlfeature=shared&t=519
If you're having trouble tightening the glutes then you might want to check out this video here, especially the first exercise. It will show how to position the knees to help with pushing the hips forward:
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
great vid thanks, my glutes get really tight and spasm when i walk even a short distance. I think maybe i have weak glutes and vid on how to strengthen glute muscles? Thanks
Hey Gary! Absolutely! Here are a couple of our more popular videos for using and strengthening your glutes:
“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
“Does Walking Help Knee Pain?”
th-cam.com/video/3ttv66it9x4/w-d-xo.html
One, two and three!
Do you think we can develop chondromalacia from falling on the lower back?
In my opinion you have lost muscle mass in the hip abductor which will create pain behind the patella.
If it's below the kneecap it's probably the tendon
If it's the side of the knee this is something else.
thank you very much! now I understand what I have to focus on
Hi Jean, you are very welcome! We are thrilled you found this information helpful! 🧡
Excellent video
Hi Mansmatter, we appreciate it! 🙌
Dr David, working towards gluts firing, its taking a while, but really positive that it qill help me relieve my knee pain due to chondromalacia . Thanks
Make sure you do the hip abductor. I had this issue for years without knowing it and even though I went to physiotherapy.
Hip abductor, hip abductor hip abductor more than the quads.
If the pain hurts mostly while sitting yes behind the patella it's hips. If the pain is worse when standing then look into fatpad impingement which is often hamstring that needs stretching, but without putting the knee straight.. I've had both and recovered from both.
@@conkas9340 thank you so much for your kind words and suggestion. I am working on both hip abductors and extensors. It will take time for the pain to subside I guess.
@@prachikolteom work on abductors and glutes as a whole and make sure they fire and you feel it. .
Exercises you should be doing are
Clam
Bridges
Go slowly to make sure they fire. If you're not feeling it go slower and think about the muscle you want to fire.
@@prachikolteomAny improvement?...
@@conkas9340are you able to do running and so on?
Thank you.
Thank you Peggy! 🧡
Thank you
You're very welcome! 😊
I really need psoas help for my right side. 😢
Gm Dr. David. I can’t watch this video because it says it’s still “private”
Hey Maria, is it working now? It should be working!
@@epmanualphysicaltherapy yes!!!!
im convinced were we were not designed properly
Imagine I have never known the importance until my knee started to hurt
🔯😂😂😂🙏 SSS super Ji 🙏⚛️
Your insight and knowledge is priceless.
I've been working on the muscle imbalance from the quads to the glutes and I see and feel a difference.
Hopefully the pain starts to go away bc THR ain't gonna happen...ever.
We are so glad to hear that this is working for you! Keep up the good work and we would love to hear an update in the future!