I’m bone on bone with osteoarthritis & my orthopedist says NO surgery due to my age being too young. I just started with a trainer & he knows I have bad knees. He’s had me doing the 1st few exercises & I thought he didn’t know what he was doing so I came to TH-cam & found you! Thank you! I feel much more secure now with my personal trainer.
thanks for the demonstration, I had a bi lateral patellar tendon rupture, both knees are shot and weak. they give out from time to time, really struggle with walking down a slopped surface
Ex-catcher through college who also has accumulated grade 2 tears in 2 ligaments in both knees (half my ligaments!) and really feeling worried about the future as I turn 40 and the lower back is even worse than the knee pain. I'm seeing some great ideas in this that I should adopt in my "try to set myself up to still be able to walk without a walker when I'm 80+" routine that I desperately need to figure out.
@lauretta6699 Maybe. Tried chiropractic briefly a few times and was not impressed. What I think I really need is a unicorn physical therapist, after getting some MRIs, who can also give me programming like a personal trainer, teach me home stretching routines, and also recommend specific massage and chiropractic treatments if needed. Glad to hear that you got yourself fixed up. There is hope!!!
@@Tiger1016.just remember all doctors aren’t the same! I had to go through a few to get the right one, then they worked wonders!! Don’t give up, there is ALWAYS hope. 😇🙏🏼🙏🏼
@lauretta6699 Finding the right professional for sure, in all specialities, beyond just medical. I just fundamentally believe in rehab therapy to get started for injury and pain, then functional training to rebuild and support, then learning more about how to make sure you avoid getting injured again or causing the issue to get worse. I have been negligent on going back through this process with the resurgence of pain, mainly due to frustrating insurance at the moment and getting lost with crap orthopedics who can't even get the MRI order right. After getting the updated diagnosis figured out and finding a good enough PT, then I feel like I could be in the right position to reconsider chiropractic. It is just that you happen to be the first 5 star report on results from it out of ~10 reviews that I can recall. The last one came from someone I met snorkeling 8 months ago who had a disastrous accident with the same neck adjustment they had been doing for 10 years that led to them having 5 mini strokes.
thank you I have struggled to find the right exercise for both my knees at 55 this seems good about to do 20 each need to get a block to step on thanks
This was awesome. I have bow legs especially in my right knee. It's gotten better. But every once in a while I aggravate it. Going to use this from exercise 1 to 10 and see what happens
Thank you for the excellent video Doctor. I have broken my knee three times (1992 skiing, 1999 judo, 2020 soccer) and the has been operated twice (last time 4yrs ago, ACL and meniscus). Since the last operation have been able to run again on a treadmill (not asphalt). Surgeon told not squat deep anymore. Would any of these exercises be particularly good for safely building leg strength: 1. Leg extensions, 2. Bulgarian split squat with dumbells, 3. Deadlift? The reason I am asking is that last week I did all of these and my “healthy” (non operated) knee got really swollen and now has pain in the interior part of the knee (general doctor already check that is not a MCL injury but probably the ligament got inflammated). Did not even notice which of the above exercises might have caused it since the pain and swelling appeared well after the exercise. Would be grateful for your insight with this limited information.
Thank you - this is so helpful! Question - should I be concerned with the crunchy sounds in my knees? I just recently had my first knee issue - swelling in one knee that I've rehabbed quite successfully (after getting a cortisone shot and drawing some fluid off it - had MRI that just showed arthritis + "possible meniscal tear" but dr. thought it was mainly just arthritis) - but my one leg flexes about 1" less muscle than the other so I'm trying to build quad/leg strength back. All these exercises are great - really helpful video thank you! --- but man, the crunching is so loud! Should I be concerned? Thx!
Hi I have the same problem when I'm cycling a crunching sound as I rotate my legs and again when I get out if bed it's not really loud but a bristly sound I've started doing these exercises on the channel
Can we do these exercises with chdromalacia on both knees , have pain when I run sometimes , should I wait for that pain to be gone with rest , then start these exercises ? Pls tell 🙏🏻,
I pulled my knee doing yoga a week ago. Very slight swelling, no pain. I am doing leg strengthening exercises, but could you tell me if cycling and running are bad or good during this recovery process? Thank you!
@@DrCarlBaird I have the same issue and also went to doctor took X-ray was told nothing wrong with knees and too young to have knee problems I m tying DMSO castor oil and icemuscles essential oil to help with tissue repair and for inflammation and pain, and I try working out for the knees every 3 days to give the knee time to heal after strengthening exercises I m trying this at the moment and it s not without pain of course…. Doing very small steps very light gradually working our way up…. Doing 3 to 5 of each exercises at first is better than nothing build up from there
I did a routine. Ice aft walking, exercise, or PT. Use a dollop of lidocaine lotion with massage lotion and massage by hand or ceramic massager. Massage whole leg. I also added light therapy. Neoprene knee supports as needed.
OK so I hurt my knee being overweight and starting to run, so should I lose weight before I start doing the exercises that you have on this video or do I just start doing it at the same time losing weight?
These are low impact exercises and would be safe even with extra weight. But you are correct that losing weight is an important part to limiting impact on your knees. You got it 💪🏻
Thank you for informative video sans condescension, how many reps per exercise ? & how often should you commit to these exercises per week to maximize muscle strength? Lastly any recommendations for stretches ?
Thank You very much, these are really useful tips! If you will make videos in a little better quality and start to cut your videos a little more professionally, making some spectacular highlight texts in your videos as the competition in the training videos, your views will grow 100x and you will absolutely deserve it! Thank you and keep up the good work!
I have been doing ballet for years but only started having knee pain recently. Tried doing strengthening exercises like these since I assumed my knee pain was caused by my own muscle imbalance or weakness but the exercises are making my knee pain worse. What do I do now 😭
I’m currently having knee pain, although I’m not really sure what the root cause is. I know it’s important to build strength, so I’m hoping these exercises help!🤞🏻
@@marafx2008 Unloaded is great in early phase if there is significant pain. But to build strength to solve pain and keep active you will eventually have to load your knee. Toe taps is a low impact way to load your knee. 💪🏻💪🏻
@@DrCarlBaird maibe After surgery. My meniscus is 6mm extruded and anterior legament is in mucoid distrophia. Plus meniscus horizontal tearing. So guess it will need to wait till after surgery
I’m bone on bone with osteoarthritis & my orthopedist says NO surgery due to my age being too young. I just started with a trainer & he knows I have bad knees. He’s had me doing the 1st few exercises & I thought he didn’t know what he was doing so I came to TH-cam & found you! Thank you! I feel much more secure now with my personal trainer.
Trainer is doing good work. Keep it up 💪🏻💪🏻
Girl same here DRs just keep making excuses smdh its exasperating
@JK-pt3pt I’m 44
Feeling when knee surgery is tomorrow
Thank you! These feel very doable.
thanks for the demonstration, I had a bi lateral patellar tendon rupture, both knees are shot and weak. they give out from time to time, really struggle with walking down a slopped surface
Ouch! Downhill definetely requires more patellar tendon strength. Keep building strength and it will get easier.
Hi Dr Baird, I appreciate you sharing your knowledge. Thank you so much. You have given me some great ideas :)
@@rogergarcia306 thanks Roger. Good luck! 💪🏻
Great video thank you
Thank you 🙏🏾
Thank you 🙏 ❤
Great information here. Thank you!!!
Glad it helped!
Excellent video.
Ex-catcher through college who also has accumulated grade 2 tears in 2 ligaments in both knees (half my ligaments!) and really feeling worried about the future as I turn 40 and the lower back is even worse than the knee pain. I'm seeing some great ideas in this that I should adopt in my "try to set myself up to still be able to walk without a walker when I'm 80+" routine that I desperately need to figure out.
You should go see a chiropractor! They got rid of my lower back pain! Plus getting adjusted feels so good and it’s covered by insurance :)
@lauretta6699 Maybe. Tried chiropractic briefly a few times and was not impressed. What I think I really need is a unicorn physical therapist, after getting some MRIs, who can also give me programming like a personal trainer, teach me home stretching routines, and also recommend specific massage and chiropractic treatments if needed.
Glad to hear that you got yourself fixed up. There is hope!!!
@@Tiger1016.just remember all doctors aren’t the same! I had to go through a few to get the right one, then they worked wonders!! Don’t give up, there is ALWAYS hope. 😇🙏🏼🙏🏼
@lauretta6699 Finding the right professional for sure, in all specialities, beyond just medical. I just fundamentally believe in rehab therapy to get started for injury and pain, then functional training to rebuild and support, then learning more about how to make sure you avoid getting injured again or causing the issue to get worse. I have been negligent on going back through this process with the resurgence of pain, mainly due to frustrating insurance at the moment and getting lost with crap orthopedics who can't even get the MRI order right. After getting the updated diagnosis figured out and finding a good enough PT, then I feel like I could be in the right position to reconsider chiropractic. It is just that you happen to be the first 5 star report on results from it out of ~10 reviews that I can recall. The last one came from someone I met snorkeling 8 months ago who had a disastrous accident with the same neck adjustment they had been doing for 10 years that led to them having 5 mini strokes.
@@Tiger1016.I’m sorry to hear that. I pray you find the right people! God bless 🙏🏼
This is so helpful
Thank You
thank you I have struggled to find the right exercise for both my knees at 55 this seems good about to do 20 each need to get a block to step on thanks
Really helpful!! I have a torn ACL and it help me a lot
OMG even the first one made me wince in pain thinking about it.
Thank you!!!
This was awesome. I have bow legs especially in my right knee. It's gotten better. But every once in a while I aggravate it. Going to use this from exercise 1 to 10 and see what happens
did it work
I also would like to know if it worked.
Brilliant! Just what I was looking for. ❤
Glad it helped!
That’s great thank you dr👌🏽
Thank you for the excellent video Doctor. I have broken my knee three times (1992 skiing, 1999 judo, 2020 soccer) and the has been operated twice (last time 4yrs ago, ACL and meniscus). Since the last operation have been able to run again on a treadmill (not asphalt). Surgeon told not squat deep anymore. Would any of these exercises be particularly good for safely building leg strength: 1. Leg extensions, 2. Bulgarian split squat with dumbells, 3. Deadlift? The reason I am asking is that last week I did all of these and my “healthy” (non operated) knee got really swollen and now has pain in the interior part of the knee (general doctor already check that is not a MCL injury but probably the ligament got inflammated). Did not even notice which of the above exercises might have caused it since the pain and swelling appeared well after the exercise. Would be grateful for your insight with this limited information.
Very useful thank you so much
Such an informative video!! Just the right stuff for anyone with knee pain and wants to exercise but is limited by the pain!
Love it! Glad it helped 💪🏻
Thanks for the info, great video
Great video - thank you!
Thank you - this is so helpful! Question - should I be concerned with the crunchy sounds in my knees? I just recently had my first knee issue - swelling in one knee that I've rehabbed quite successfully (after getting a cortisone shot and drawing some fluid off it - had MRI that just showed arthritis + "possible meniscal tear" but dr. thought it was mainly just arthritis) - but my one leg flexes about 1" less muscle than the other so I'm trying to build quad/leg strength back. All these exercises are great - really helpful video thank you! --- but man, the crunching is so loud! Should I be concerned? Thx!
Hi I have the same problem when I'm cycling a crunching sound as I rotate my legs and again when I get out if bed it's not really loud but a bristly sound I've started doing these exercises on the channel
Can we do these exercises for knee chondromalacia patella?
Can we do these exercises with chdromalacia on both knees , have pain when I run sometimes , should I wait for that pain to be gone with rest , then start these exercises ? Pls tell 🙏🏻,
I pulled my knee doing yoga a week ago. Very slight swelling, no pain. I am doing leg strengthening exercises, but could you tell me if cycling and running are bad or good during this recovery process? Thank you!
Running may be too much impact on knee. Cycling should be ok. Good luck! 💪🏻
@@DrCarlBaird Thank you!!!
This would be great if you don't have bad knees. I can't move my knee at all without sharp pain
Sharp pain suggests something more acute. I would recommend getting checked out by a doctor in your area.
Same. Knees hurt to much for any of these.
@@DrCarlBaird I have the same issue and also went to doctor took X-ray was told nothing wrong with knees and too young to have knee problems I m tying DMSO castor oil and icemuscles essential oil to help with tissue repair and for inflammation and pain, and I try working out for the knees every 3 days to give the knee time to heal after strengthening exercises I m trying this at the moment and it s not without pain of course…. Doing very small steps very light gradually working our way up…. Doing 3 to 5 of each exercises at first is better than nothing build up from there
@@cecileberende6901 you got it. Start small and work your way up!
I did a routine. Ice aft walking, exercise, or PT. Use a dollop of lidocaine lotion with massage lotion and massage by hand or ceramic massager. Massage whole leg. I also added light therapy. Neoprene knee supports as needed.
This really helps man
These are great. How many reps do you recommend starting with if someone is really out of shape?
In the clinic we go based on time. We try to do 1 minute of each exercise. Two times through.
@@DrCarlBaird Okay thanks.
great video!! recommended sets and reps? thank you!
Really depends on your programming. I start my programs at performing each movement for 1 minute to focus on form.
OK so I hurt my knee being overweight and starting to run, so should I lose weight before I start doing the exercises that you have on this video or do I just start doing it at the same time losing weight?
These are low impact exercises and would be safe even with extra weight. But you are correct that losing weight is an important part to limiting impact on your knees. You got it 💪🏻
Thank you for informative video sans condescension, how many reps per exercise ? & how often should you commit to these exercises per week to maximize muscle strength? Lastly any recommendations for stretches ?
For my programs we do each exercise for 1 minute, strong focus on control and form. 3-4x/week is good.
Thank You very much, these are really useful tips! If you will make videos in a little better quality and start to cut your videos a little more professionally, making some spectacular highlight texts in your videos as the competition in the training videos, your views will grow 100x and you will absolutely deserve it! Thank you and keep up the good work!
Thanks! I 100% agree. Unfortunately it’s just me and I don’t know how to do any of that 😂
No please don’t do that. I’m drawn to the everyday nature of these. Don’t change a thing!
I have been doing ballet for years but only started having knee pain recently. Tried doing strengthening exercises like these since I assumed my knee pain was caused by my own muscle imbalance or weakness but the exercises are making my knee pain worse. What do I do now 😭
May be time to have a doctor, sports med, or kinesiologist look at it in person
I’m currently having knee pain, although I’m not really sure what the root cause is. I know it’s important to build strength, so I’m hoping these exercises help!🤞🏻
Half are not doable with bone on bone, the other half are good. Thank you!
Box excercise I couldn’t do , my knees were constantly crunching and it felt unsafe
If you have access to TRX or Band you can try Assisted Sit To Stands to increase safety
How many days per week do you recommend?
Would depend on what you exercise routine looks like. 2-3x should be enough.
How often a week must I do this? I am a runner…
These are meant to be included into your strength program. Pick 2-3 at your ability level (not all 10) and progress from there.
These are meant to be included into your strength program. Pick 2-3 at your ability level (not all 10) and progress from there.
If you have knees pain but acl break gartilac knees gamen
Sadly half the exercises cause a lot of knee pain for me :-(especially wall sit lunges and box squat
There is one problem here. We are suposed to do exercise on unloaded posiition. Toe tap is hell loading on one knee
@@marafx2008 Unloaded is great in early phase if there is significant pain. But to build strength to solve pain and keep active you will eventually have to load your knee. Toe taps is a low impact way to load your knee. 💪🏻💪🏻
@@DrCarlBaird maibe After surgery. My meniscus is 6mm extruded and anterior legament is in mucoid distrophia. Plus meniscus horizontal tearing. So guess it will need to wait till after surgery
😂😂😂😂 ridiculous
Excellent
I have a bad L4-5 degenerative disk .... how about a routine for this ...??
I do have a 15 minute routine for lower back DDD. Check it out and see if it helps! 💪🏻💪🏻
Thank you!!!
That’s great thank you dr👌🏽