The BEST Glute Exercises To Help Knee Pain
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Knee pain is usually caused by weak glutes. Knee problems like knee arthritis, knee cartilage problems, meniscus injuries, ligament tears, and many other conditions share a common root condition where the glute muscles are relatively weak and cannot properly control the knee joint.
Getting stronger glutes should directly allow the knee to feel better because it will balance out the strength between the glutes and the quad muscles. Balancing out these 2 muscle groups is important because if the quads are too dominant between the 2, then there will be too much pressure on the knee joint. When the quadricep muscles are too strong, then it’s just a matter of time before something hurts in the knee joint area.
Dr. David takes you through exercising your glutes without equipment and all in standing in case you have trouble getting onto your knees.
In case you want to see more glute exercises, check out this video:
“Top 5 Glute Muscle Exercises For Knee Pain” • Top 5 Glute Muscle Exe...
Looking for free advice, exercises, and tips for knee arthritis problems? Check out this playlists:
⚡️“Knee Arthritis Pain Help”
• Knee Arthritis Help
⚡️“Knee Pain ACL Injury Help”
• Knee Pain ACL Injury Help
⚡️ "Knee Cartilage Help"
• Knee Cartilage Pain Help
⚡️ "Knee Meniscus Help"
• Knee Meniscus Help
⚡️ "Inner Knee Pain Help"
• Inner Knee Pain Help
🦵Learn more about our Knee Arthritis Recovery Program Here: www.epmanualphysicaltherapy.c...
🦵Check out our 28 Day Knee Health & Wellness Boost Program Here:
www.epmanualphysicaltherapy.c...
00:00 Top 6 Standing Glute Exercises To Help Knee Pain
00:52 Standing Glute Squeezes
03:42 Standing Glute Burners
06:42 Standing Baby Squat Holds
09:28 Standing Baby Squats
12:58 Standing Baby Lunge Holds
16:15 Standing Baby Lunge
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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.
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one thing psysiotheraptists, chiropractors, manual therapists etc. never talk about is the weight distribution on the feet. If you turn your feet very slightly out and pay close attention to how your weight is distributed in the foot, you will find that if you allow the inner joint of the big toe to take the right amount of weight, keeping the toe straight (if you curl your toes, the inner joints can't do their job properly), the "glutes" automatically wake up, and you can feel the muscles of the inner leg beginning to work much better. I got rid of about 30 years of lower back and knee pain when I discovered this all by myself, and I've been to a lot of therapists who didn't tell me about this.
Thank you . I’m going to try this .
Thanks. I will try it too
Thank you, what a difference 😊
He has addressed this before in a previous vid.
I have a baker’s cyst and knee arthritis could that cause pain in the hamstrings?
Should I do glute workouts
My physical therapist gave me all of your "don't do" exercises for my knees and they just got worse. I'm so glad I found your video. I can't wait to start.
Been watching Dr M for a while now. I have also been given the wrong exercises multiple times. This man explains everything as well as the proper exercises to actually heal the problem ❤ keep watching and you will be amazed!
Thanks dr. M elpaso
Same, physio caused me quite extreme pain. I still get a lot of pain when I have to squat down to pick things up so have got myself a cheap unloader brace from China for days when I am not in the mood to feel pain. It really helps
Also wanted to add, some of us may even feel less stressed (depending on how much knee damage we already have) by doing these SAME standing exercises, but do them standing in waist high or higher water. I was able to progress with these exercises prior to my total knee replacement. The buoyancy of the water helped lift my legs, where had I been trying to do the same exercises on land, I would have given up. Yeah, I worked less by having the water help, but in the long run, I worked more, cause I kept at it!!
This tip about glute vs quad strengthening was a life saver when I watched this video 2 weeks back
I'm starting with glute clenches in my chair while watching this :) Your instructions are so clear and make a lot of sense. I've known as I age (just turned 70 and hurt my knee badly this week) that I needed to improve my glute and core muscles. You are motivating me now - thanks Doc!
I am very glad I found this knee pain excercises. I am doing it and it gives relief on my torn meniscus due to arthritis on both knees now. God bless you Doc.!
I started a week ago and I am already feeling better!! I had pain all the time. Sleeping was difficult. I would have to get up in the middle of the night to walk out some of the pain. I thought for sure my walking, hiking days were over, but now I can see a much better retirement future!!! So happy I found your videos. I like how down to earth your videos are.
Hi Theresa! We're soooo happy to hear that you are feeling better!!! We want you to continue doing the activities you love pain free! :) Below is a playlist for additional knee pain help:
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
th-cam.com/play/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM.html
I got stuck on a plane on my way to my son with a massive meniscus tear on my right knee At my son's I started watching your video on how to get rid of knee pain. I was on a wheel chair, then on crutches, and now I have got my life back, thanks to your videos. I will try these as well. Thank you so much!
Hi Irene, that is fantastic! We are thrilled that our videos have been able to help you find relief. Thank you so much for sharing your experience with us as it means so much to us and it gives our viewers to see that these techniques work if you apply them. We wish you continued relief.
In case you are interested we have a comprehensive Knee Meniscus Recovery Program that could also aid in your recovery. The Knee Meniscus 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 meniscus tears or trouble after meniscus surgery. To learn more please click this link:
www.epmanualphysicaltherapy.com/meniscus-recovery
In the meantime, we have a playlist for knee meniscus help you might find helpful if you haven't already seen it. You can access it here: “Knee Meniscus Help”
th-cam.com/play/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
My right knee osteoarthiritis, your excercises are great !
I'm glad I found this, I've been hurting my knee due to wrong, worsening efforts.
Oh how I would have loved to have known you years ago ! I now understand so many of the problems I have, muscle imbalance! I recognize myself so much in your explanations. Currently, I am practicing the first exercise and I understand better how to do it, because for me, it is the quad that is working... Thank you for sharing your knowledge with us, it is really appreciated.
These exercises started my road to recovery! I still do them to maintain my glutes. Thanks Doc!
How many do you do each day? How long before seeing results? What are some specific improvements in your case?
A ray of sunshine ☀ Thank you for your knowledge and adding confirmation that it is possible to heal and strengthen a meniscus tear without surgery😁🤙
I fell on my hip and was almost healed when my horse kicked my knee (on the outside on my knee). I started physical therapy and did all the exercises religiously. Everything got worse. I think it was because the PT had me exercising my quads. I started getting severe stiffness from quads, calfs, and hamstrings. The physical therapist also told me that I am hypermoble because I crack excessively. Now I am doing water therapy but even THAT physical therapist had me working quads in the pool. Now I am doing way better from doing your exercises. I am able to squat lower and lower everyday. Also, I am at my ideal weight and illiminated all sugar and proccessed foods. Thank you so much for your videos they have helped me more than anything. ❤
So happy you are healing!
In similar boat to you. Have not been able to get an MRI scan or for a bad fall on knees in NZ. Now my knee caps keep swelling underneath and coming off the trochlear groove. Will have to get braces for both knees now
Thanks for mentioning your diet modification along with these exercises
@@louisejoeldid you have an x-ray? My wife broke her left kneecap. The x-ray shows clearly.
@@hsiao-suhsu9613 Had MRI of one recently, articular cartilage fissure showed so it's the cartilage damage causing the pain in both knees. There was some evidence in Xray as very inflamed but was denied treatment.
I had knee pain and back pain and did a lot of PT for both. Nothing really helped. Then just one PT told me the issue was weak glutes. I do glute exercises and no more issues with my knees or back!
Truth❤
Happy GLUTES Day and thank you for everything you are doing to get the word out on how strengthening our glutes can - and does for me - save our knees!! 🎉💪🏼💯♥️
Thank you Doctor David. Your advice and your kindness and concern in sharing it with us has been a Godsend. The less pain I'm in, the more mobile I am, and the happier I can be. The people I interact with receive that joy and they pass it on to others, who in turn pass it on to still more people. I train at home watching these videos and practice these exercises on my own, to improve my performance of these techniques and increase my understanding of my body, my age, and all the relative factors in play. Thank you very much.
Wishing you and yours a prosperous and healthy 2024. All the best!
Why 5 seconds hold vs 10 seconds? I have learned more here than all my years of PT. thanks!
I started watching your videos about 6 weeks ago. I have quite a history with my right leg - including 2 surgeries to remove cancer in my calf. So I am missing a good chunk of calf on the left side right below my knee. Last summer I decided I had to get some exercise and joined a gym, which led to major knee stiffness and pain (I admit I had no idea what I was doing), and also calf and thigh muscle spasms that were horrible. My pain level was pretty much a 10 if I walked through a grocery store. Long story short, I started trying your exercises to strengthen my glutes and also ones for a torn meniscus and arthritis ( hey, I was desperate). TODAY I WENT TO THE GROCERY STORE AND MY LEG ONLY GOT SLIGHTLY STIFF BUT IT WAS NOT PAINFUL! Thank you so much! I think I am doing something wrong when pushing a grocery cart because walking in general has gotten so much better, but grocery shopping was always painful. All I know is I'm getting better and can't thank you enough for posting the videos.
I'm the same with grocery store pain. I'm using a pain-free trip to the grocery store as a milestone in my progress. Meanwhile, every grocery store in my area offers a free shopping service. Order online, choose a pickup time, park in the special spot and an employee will come out and load all the groceries in my car. By the way, I can purchase anything that the Walmart Supercenter has using this service. Lowes and Home Depot do it. Lot's of other places do it, too. Take advantage of it. Save time and avoid pain!
I just found this channel and am so looking forward to learning these exercises. I was not in pain with my knee until I hurt it in Silver Sneakers class! Now I hurt all the time.
Thanks for these glute exercises. I had a knee replacement recently and I was getting substantial knee pain on the medial side. I think l did to many quad exercises which as you say causes an imbalance of the muscles. Those glute exercises have helped a lot .
Thanks Gerry
Hi Dr, could you do a full glute video? Your glute exercises have really helped my arthritis knees. Thank you.
Haha…you have to buy his program. Sadly, I paid for it last year and hardly watched the videos.
Glutes are the key! Also, try doing the tailgate swings with 10 pound ankle weights on each leg. It really helps decompress my knees. Try it for 10 minutes 3 times a day.
@@onlyinparadise4613why haven’t you done the program? Is it not good? Just curious about whether it helps.
@@irenecohen8708 The program videos got too boring to watch. Honestly, if you just do glute exercises at home all the time, don’t spend your money for the program. Glutes are the only muscle you need to focus on.
The glute tighten exercuses have reduced my knee pain. Thankyou.
You are so good at explaining proper form, and explaining the whys as to which muscles to contract. Thank you so much!
Your advice and understanding of the human body is exceptional. Thank you so much for reposting.
Thank you so much Dr David, Lori
Many, many, many years ago, I was a fencer in college. Now I know why the coach had us point our feet outwards when we did lunges!!
Hi Dr David, thank you for these exercises, you are the reason I can walk my dogs and am generally almost pain free - glutes every day plus the good ole tail gate swings. Happy new year to you🎉
Your attitude really helps too, thank you.
I just want to wish you happy and healthy new year David. To you and your family. And to continue watching and learning from your videos. Blessings.🎉
Thank you very much! Happy New Year! I woke up this morning thinking " ok so what's my plan for better, pain free life". And here you are! Thank you! 💗
Came on right time...thank you and happy new year
Happy New Year! Thank you for all great information and exercises, you explained very clear!
TY! Happy New Year Dr. M! 🎉💛✌️
Thanks doc. You're the best! 💕
I am so impressed you are teaching glute and hamstrimg focus for knee pain!!!
I have been preaching this for years and it seems only to deaf ears.
This is the channel i send my patients to
Hey @Jmnp08! We are so grateful for sending people over to us, we hope that it has made a difference in not only their lives but yours 😄. It's important to note that Dr. David's methods are specialized and not currently considered traditional or commonly practiced within the field. As a result, some other physical therapists may have differing opinions and may not subscribe to these approaches.
@epmanualphysicaltherapy I understand his methods and principles aren't traditional. Neither ate mine! That being said, my patients in my ortho/sports med clinic benefit from his approach, which is in line with mine and has led to superior outcomes for my patients.
In the end, that's all that matters!
Keep it up.
Thank you!
Any thoughts on the knee over toes guy?
@@ssehe2007 I think kot has some valid points
Thank you for finally giving me something that i can easily focus on during the day and that really helps. As well as the position of the feet while walking. I have tried so many things on TH-cam but you have really come up answers that WORK and i have done several PT sessions none have helped like you have. Thank you.
So helpful! Thank you.🎉
Thanks Doc, I will definitely try the above exercises.❤
Great tips, thank you!
Thank you so much Dr David for all you do. Because of the knowledge I got from you, my knees are getting better and better with each passing day. May God bless you and yours. Merry and prosperous new year.
Thanks for this! ❤
Top! You save my life!!!
The more you add the word "baby" to the name of an exercise, the more I am going to be willing to try it. I am also actually looking forward to doing the Butt Burners as well. Reminds me of ballet class.
I really appreciate your detailed explanations and especially your reasonable approach.
My knees thank you very kindly.
Thanks a lot I'm getting more relise
Thank you doc! Very easy to follow & helpful exercises for my weak glutes and benefiting my knees too. Sending my thanks, love and New Year 2024 blessings to you and everyone out there! Love from South East Asia. ❤️
Thank you so much!
Thank you for this information. Will post my progress. ☀️
GAME CHANGER ‼️Thank you so much‼️‼️‼️
Thank you!
Thanks for your help will try that for the glutes
Made my knees feel so much better. Great videos 👍👍👍
Really enjoy your Videos. Dr. David. I was told by my doctor to watch PT videos for hip, knees, etc and Yours are my favorites. Thankyou. Jim W.
You are wonderful! Thank you
Wow!Thank you for this really brilliant video that so clearly explains and addresses the root cause of most knee problems which is WEAK GLUTES.
Hi, I am in Queensland Australia and i am glad i found you, Thank you.
Excellent video.
Thank you for posting these! I need them!
Hey Bearskies! Glad to provide them for you, here are some more exercises you are likely to find beneficial:
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
I love this one that your are doing I try it , it amazing cool! It does work!Thanks for sharing!
I just found your channel! You are an answer to prayer! Thank you for stressing the glutes. I made an ortho appt but might cancel if these exercises help within the next two weeks. I do not want surgery!
I have been suffering with joint pain a very long time. I finally found a chiropractor that understands its not just one sore spot. He aligns my whole back. I would exercise after my treatments but I would be in pain again. I got so much advice that I need to lose weight and exercise. PT made my back and knee joints hurt so bad I quit each time. I have been watching your videos and now so much makes sense. I am working on strengthening the right muscles. Doing your exercises is helping me not hurting me. I am able to be active again. Thank you for sharing your knowledge.
Thanx, Doc❤
Very clear, precise instruction👍👍👍 enabling me to single out the contracting glute muscles, avoiding the quads contraction at the same time.
Your epeated attention to the focal points and body parts facilitates my learning very much👍👍👍
I am able to walk and climb stairs much more efficiently now, without pain!
It helps a lot.
Thank you for this great information, given so patiently
Hi Dawn, you're welcome! We hope you can feel some relief soon.🙌 We'd love to hear how you are doing as you progress.🙌 Please take care!
These r good for strengthening glutes for sciatica. Thks
Dr. David ….I wish you were in Kansas City ….. would like to see you regarding uneven hips . You are such a big help for so many .
I think Brad and Bob have a video on uneven hips stretch. Check it out.
Very informative
Excellent video and I like that you take the time to show the proper alignment from different angles.
Hi Kason, Thank you so much for the kind words! Just in case you're interested, we have
a playlist for knee pain exercises you might find helpful. You can access it here:
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
th-cam.com/play/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM.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!
I love your channel Doctor! ❤❤❤❤❤❤
Hi Rosa, Thank you so much for the kind words! We appreciate you being part of our community. 🙌🧡
lying down in bed squeesing the glutes work s great and like magic. static training or contraction for long periods is great.
Yes he is a unique teacher his😂 Knowledge comes from experience and intuition we are so lucky to have him help us and guide us on this journey please stay with us we need you
thanks so much for your walking with more gluts videos to. It has worked for me and I believe the correct walking helped me get rid of the limp :-)
wow really interesting thank you for making this video. Looking forward to trying these out.
Thanks 👍👍👍
Thank you for this! ❤
Hi Christine, you're so welcome! 🧡
Thank you the ecercisers are great.for.my lmees
Thankyou for your well explained knee issues.
Works great!
Blessings❤
Hi Maria, you're welcome! Thank you so much for the blessings.🙌
I use to do my squats and lunges a lot and didn’t know they were ,hurting and bad posture for my knees very positive videos thanks!
I’ve been doing these for two weeks and my knees feel significantly better already!
Thank you!❤
I love this channel, have been watching your videos for years!
Thank you! 🙌
Can’t wait to try this
Glad you are on board MITZZB! We would love to hear how this works for you!
Great video! ❤Simple to apply.
Hi AOBMBS, Thank you so much for the kind and encouraging words! 🧡
Genial rutina, muchas graciassss!!
Hi Sebasdiego! Muchas gracias! 🙌
This is so helpful for me, as someone with early knee osteoarthritis. My physio has advised me to do squats and other exercises but they are painful to do. She did mention about strengthening my glute muscles but only fleetingly. This has shown me just how important it is to build on this first before I can progress any further, thank you!
Thank you for giving us simple standing exercises that we can and will actually do. I am trying to recover from knee surgery for meniscus tears and a month in - I still can’t walk without pain. I haven’t been given these at PT. I hope they help me.
Thank you for this great advice! I have been using my glutes for 2 days and my walk is 90% pain free.
Thank you 🙏🏼 ❤
Hi Sajforever, you're welcome! 🧡
Great video. These exercises seem really interesting.
Thank you…. I am going to work on the first three and then the last three. I can feel the difference and I appreciate these videos so much.
Hi Jennifer, that is awesome to hear! We are thrilled that you can already feel a difference. We wish you continued relief. In case you are interested we have 2 videos with other 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
We'd love to hear how you are doing as you progress.🙌 Please take care!
Watching your videos have given me the glimpse of hope to eventually get back to my normal life and manage my meniscus tear pain. Thank you so much!
Hey Maryam! We are so thrilled to hear that we have been able to provide you with a glimpse of hope of being able to recover from your meniscus tear.
You are likely to further benefit from a more comprehensive approach, this 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 meniscus tears or trouble after meniscus surgery. To learn more please click this link:
"Knee Meniscus Recovery Program"
www.epmanualphysicaltherapy.com/meniscus-recovery
We hope to hear about your progress soon! 😄
@@epmanualphysicaltherapy Hi, I just purchased your knee meniscus recovery program. I just hope that by following this program, I can regain my knee mobility. I really hope so!
I focused so much on my quads post meniscus surgery. Pain increased 2 months in, but I’m finding relief now that I’m identifying my glute muscles 👏
Thanks for sharing! I never realize that you have to exercise your glutes to help your knees I try it and it excellent, I love the one when you demonstrate how you open your feet to climb the stairs it really work less pain! I watch all your videos on the knees and they are amazing and surprising how your glutes release the knees! I use to use my lunges, a lot never it was bad for your knees! Thanks!
Thanks!
You are very welcome Greg! We really appreciate your support!
Thank you! What do we need to do to stablise the knee cap?
Good Morning Dr David. I had TKR 3 months ago and have been experiencing outer knee pain for a few weeks. My Physio focuses on the range and quad strength with exercises.
Thank you for you video showing the 3 main reasons for knee pain AFTER TKR. I then found this video and I definetly suffer from Bad Movement and Muscle Imbalances.
I will be adding your Glute exercises to my list
x
Sorry to hear that you have been dealing with this outer knee pain Wendy! We truly hope these exercises can help you get back to normal!
Thank you! Good content… starting today 2/10/24, my left knee is the issue; we’ll see how it goes✌🏾
You certainly can I did in end though over many years redid several times ended up with complex meniscus tears & only way to fix my situation was to have TKR. Only had 1 month ago & am very pleased with all. Lot of P/T ahead but worth it have goals to look forward to 😅 At least with exercise & good nutition put off op from 2009 & am nearly 72yrs old so was perfect time for me. All best to you.
You are a Godsend. I had a labral tear of my hip that would not quiet down with general exercises. Until I did your exercises. Now this. Thank you. Be doing this because knees are shot!
Hi. Very helpful. I had left hip replacement 11 months ago. Also dx with patellar femoral oa.
My question is should these be done daily or every 2nd day.
Thanks
Omg this is the best exercise. I am lying on my bed and doing glute exercise. My knee got hurt from the physio wrong advise.
I am starting these right away. I had developed knee pain over the past few months due to low exercise and sitting too much. I started walking and doing more beginner youtube workouts, but I see I need to specifically focus on my glutes if my knee pain is to subside.
Great progression 👍
Hi Mike, Thank you so much for the kind words! In case you are interested we have a playlist for knee pain exercises that you might beneficial. You can access it here: “Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
th-cam.com/play/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM.html
We wish you all the best in your road to recovery! 🧡
@@epmanualphysicaltherapy thank you. Actually for a friend whom lives in a remote part of the state and is dealing with frozen shoulder after shoulder surgery which happened in 2020.
After taking a vacation where I could barely walk a few blocks with severe pain and very obvious inflamation, I got x rays that verified I have severe osteoarthritis in both knees.
I started watching many youtube videos but found your explanations and excercises very helpful. I'm 6 weeks out after steroid injections and doing your excercises(this video and several other excercises). I'm experiencing almost no pain and no noticeable inflammation so far; hopefully this helps after the injection wears off.
Thanks!
Hey Island Guy! We are so sorry to hear that you've been diagnosed with severe osteoarthritis. We are thrilled to hear that our channel has become a helpful resource for you and most importantly that you're close to almost no knee pain or inflammation. One thing to consider is that at El Paso Manual Physical Therapy we specialize in helping people avoid unnecessary injections & surgeries, so the better you can consistently apply the exercises the further you should be removed from considering more injections.
If you're looking for a more comprehensive approach to your recovery 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:
"Knee Arthritis Recovery Program"
epmanualphysicaltherapy.com/knee-arthritis-recovery-program