The 11 Worst Activities That Make Knee Arthritis More Painful
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- เผยแพร่เมื่อ 3 มิ.ย. 2024
- Knee arthritis responds very well to the right and the wrong activities. If you hurt, get more stiff, or swell more in your knees, then you’re certainly doing something that is going to make your knee arthritis worse in the long run.
It gets very confusing for people when they’re told by medical professionals to do certain activities even though it hurts to do it. People often suck it up and grit through the pain and worse knee symptoms.
The reason these activities are often recommended by healthcare professionals is because for some people at certain times, they might actually help…but they could also be disastrous when done at the wrong time for the wrong person.
Knowing who needs the right exercises, knee arthritis treatment, and what activity is really a specialty that not many healthcare experts have. And they’re doing the best they can with what they know.
In this video, Dr. David tells you the 11 worst activities that make knee arthritis more painful.
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...
🦵Learn more about our Knee Arthritis Recovery Program Here: www.epmanualphysicaltherapy.c...
00:00 The 11 Worst Activities That Make Knee Arthritis More Painful
01:07 #1 - Walking
03:48 #2 - Elliptical
05:36 #3 - Swimming
07:48 #4 - Cycling
09:29 #5 - Knee Extensions
12:18 #6 - Quad Sets
#7 - Sit To Stand Exercises
15:00 #8 - Squats
16:00 #9 - Lunges
17:06 #10 - Aggressive Stretching
18:23 #11 Quad Stretching
#elpasomanualphysicaltherapy #drdavidmiddaugh
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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.
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Guys...Stop criticizing this video! Instead watch other videos of his where he gives demonstrations of what to do instead!
In 2014 I jumped off the back of my work truck, a height of about 6ft. I'd done this many times b4, but this time my Knees buckled & I laid grimacing. To cut a long story short, my Orthopaedic Surgeon,highly recommended I have a double hip & double knee replacement, but I declined, opting to have my left meniscus removed instead! Eight years later, having adjusted my diet which includes daily intakes of Krill & vitamin K2 (M7) pills, exercising regularly, especially strengthening those Glutes, this 70yr old is still climbing ladders, doing all our own home maintenance work, pain free. I think I dodged a bullet! Thanks Dr David...I include many of your strategies👍
Thanks for sharing! How does removing the meniscus help you to do these activities without pain?
@@annsawyer6947 I'm interested as well, why did he removed his meniscus?
How encouraging to read this. You are an inspiration to us 🙏.
Great 👍
John Norms, good for you for having the courage to not have the surgery!! 👏👏👍. Surgery is not the answer to everything! I tore my Meniscus around 45 years ago and refused surgery and healed myself with vitamins, Physical Therapy, and massage. The Meniscus has not bothered me since then. I do have arthritis and pain only if I eat foods that’ll irritate it, otherwise I can walk around pain free like normal!!
WOW! Talk about “looks being deceiving,” I just started bicycling outdoors again, in an effort to strengthen my legs. & I was so happy to notice some nice definition forming in my quads. I took it as a sign that I’m getting stronger, doing something right. I had no idea it was a result of overworking my knees. Bummer. Happily, I discovered you & your awesome content. So, I’ll just have to start squeezing my butt when I ride, cuz I love riding my bike too much to give it up. I’m a senior & just getting back to riding on a regular basis after about a year & 1/2. So people are already looking at me sideways as I wabble down the sidewalk, getting my bearings. Wait til I start squeezing my glutes as I ride. That’s gonna be a sight. 🤣 Thanks very much for this crucial information, Dr. David.❤️🙏🏽😁
I ride to alleviate my knees, 10-12 hours a week. Making sure I have my seat high takes pressure off the quad also think about your ankle rotation using the calf muscle more, this tends to use the back of my legs and glutes. Low seat is 100% quads, horrible. This works magic for me, if I go more than 2-3 days with no biking, my knees are painful. Good luck! Find what works for you.
Dr., I want to express my gratitude for giving me HOPE; I’ve been so depressed because of the pain and every day is as bad or worse than the previous one! I’ve been following your advice and using my stationary bicycle. Please keep doing what you do, we need you! Thank you!!
Thank you.
You are much more than a PT; a great instructor and serious researcher.
I attribute most of my leg, hip, and knee problems to bad advice I received a decade ago from a VA physician. His instructions were a perfect match to what you describe as pain inducing.
100% agree about the power of the glutes... Not only for knee but even more so for lower back. Always shocks me how little emphasis there is to how important the glutes are. The only thing that concerns me whether or not I'm allowing my quads to weaken too much by emphasizing glutes so much...
Dr.David, you make the Most sense about Knee problems! We are so lucky that you share your knowledge & we are grateful!
Thank you so much Dr. David. Thank God I did not decide for knee surgery 3years ago. I have been given exercises mentioned in this presentation which are a NoNo. I followed your advice on tightening more of my glutes. I am so ecstatic something works.
I’m 79 y/o & retired RN. After listening to your presentation I was in pain on
both knees. Did your glute exercises for a week now & has helped to reduce the stiffness when walking. Please continue these presentations. I’ll share these with other retired RNs.
will try,
Yes, by all means strengthen your glutes! But what about strengthening your hamstrings?
@Joy Herb He said in another video not to strengthen the hamstrings either as it decreases resting muscle length of the hamstrings, which has the effect of over pressurising the knee joint.
I'm an ICU nurse with very inflamed knees. I'm on vacation this week and just resting. I will definitely start working out my glutes. I look forward to not hurting!
@@christicepeda1264 Have you ever taken cipro antibiotics, Christi?
This guy is the only person who seems to know my knee issues ! he knows his stuff for sure.... wish my Dr would watch his videos .
Thanks, great channel.
At 78, never had knee issues until I started knee extension machine. Probably a big part of the pain I have experienced. No one warned me.
You are very articulate and your manner of speaking is engaging and easy to follow.
Thank you @mscommerce!!!
Sitting here month 3 with a meniscus tear and not understanding why every time I take my 3 mile walk it flairs up. I'm also naturally very quad dominant so this video was a real eye opener. Thank you!
I'm currently recovering from miniscus surgery. Aside from huge amounts of physio and strength exercises, I walk. When I use my soft knee brace, my leg/knee feels alot more stable AND more importantly, isolates my Glutes. The difference between my quads and knees being sore after a walk, and my Glutes screaming in pain (the good/workout pain).
Excellent review!! Great explanations. Thank you for emphasizing this critical issue. I've have talked to I'm blue in the face about one needs to be aware of muscle imbalances. One of the main reasons folks have poor posture with walking, sitting and increased joint issues in their hips, knees and ankles is poor activation & proper use of their gluteal muscles, weak abdominal &/or weak back muscles and inflexibility of their ankles. You can make your brain more aware of a muscle group you want to activate and use more by "gently" slapping that muscle - gluteal mm while you are about to exercise that gluteal mm. You see athletes doing this all the time. Your brain is powerful. IF you don't activate and properly use a muscle, then your brain will just sort of not think about activating and using that muscle. Also, one gluteal muscle = one butt cheek can be working, firing & in use more than the other butt cheek. One must work on waking up that butt cheek with more brain awareness; especially of a mild neuropathy or nerve disease or damage is causing one side of your leg & or butt cheek to be weaker than the other. Butt muscle use and strengthening is mentioned so often because it's one of the most important muscles in one's body BUT it's also one the most ignored muscle (both mentally & physically), in the body.
Your videos have changed my life. I'm doing the glute exercises and working on the reformer is so much better. I'm walking now with no pain. Thank you, thank you
Hey Maureen, you are very welcome! We are so glad that we were able to help you!
This was really helpful. I’ve never heard any of this, but it makes sense and now I know why things hurt when doing those. Thank you.
Thank you so much, Dr. David. Before I listened to your videos, the walking and swimming exercises were really giving me more knee pains. Thanks a million for your educational videos. Finally, I have learned how to exercise the right way!
Thank-you! Your advice is helping me deal with my knee pain. 👍
Thank you so much Dr David.
Your explanation of the need for walking, swimming, and biking to be glute dominant is a wake up!
Thank you soooo much Dr. David!!!
Walking is so so painful down the front of my shins, everything you have said makes so much sense now. I really struggle with os I’m only 50 and none of the doctors or consultants tell you how to help yourself. My physio is no help in keeping me mobile, you have told more in this short video than he has in over 3 plus years thank you
Hey Patricia, It's heartbreaking to hear that you have been struggling with the pain in shins when you've been walking.=( In case you are interested please feel free to check out our knee arthritis pain help playlist if you would like some additional information. 😃 We really hope you find some relief soon.
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
All this makes absolute sense to me I had my right knee done tkr end of June but the more I do it seems like it's making my left knee sore and I'm doing some exercises that you indicate not doing I'd like to see more of what a person like me needs to do so I'm not making my left knee so bad that Ive got to replace it too. They offered to do both. Cuz knee replacement is just not that fun. Thanks
Very helpful! Thank you for doing these. ❤
All 💯 true ! This had also been my experience. All our physiotherapists here in Switzerland prescribe exactly all these exercises which you listed, and they only make it worse. Your videos are eye-openers ! Thank you 🙏🏻
Thanks for sharing Skala!
I mow the lawn n it kills me for a few days after ward to get better
Same here in Pakistan.
Fantastic explanations! It showed all what I am doing wrong, thank you!😊
Thank you - your explanations are invaluable ... One realises that good intentions - resolve but with a lack of understanding can do more harm. than good.
Absolutely awesome video. Thank you and I hope many people watch!!!!
You should describe how to use glute muscles.
He already has a video with 5 exercises just for that
Thank you so much, Dr. David, this video has been so helpful. As I listended, I see where I was doing all the wrong things. I went tp a PT who strengthened my quads to steel strenght but I still had keen pain on steps and after walking a good distance. I did machines in the gym which set my knees on fire with pain worse. Of course when I didn't feel better, wasn't getting the results, I blamed myself. I understand clearly now what I need to avoid (all 11 of these activities.) and get my glutes stronger. Thank you again.
Ps. the weight loss, looks good on you! I am sure you can feel the difference. I watched your video where you talked about diet and foods that can help the healing/health process. All the best!!👍
Thankyou very much for your videos 🌹
I am also doing clamshell and bridge for glutes, helped me lot thanks dear
Your suggestions are so gentle and respectful to the structure of the body... SO respectful of the structure of the body. THANK YOU!!!
Hey Cynthia! You are so welcome! Thank you so much for the kind words and for tuning in. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee arthritis help. You can check it out here:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
All I can say is THANK YOU, because I did most of the things what you explained not to do and made my pain worse.
Hey Qamar, you are very welcome! Sorry to hear your pain got worse, but we are glad we were able to help you understand better. If you are interested, we also have some great videos on what to do for knee arthritis problems. Here is a link:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an in-depth, step-by-step knee arthritis recovery program that sounds like it would be perfect to help you get rid of all of this pain. In case you are interested in something like that, here is a link with more information:
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
Finding your channel was a gift from the Lord as I'm guilty of several exercises you mentioned thinking I was doing the right thing. 🙄Thank you so much, look forward to watching more.
Hi Dr. David, I love watching your videos, very educational and makes a lot of sense.
I have knee arthritis and follow your advice and it works well.
Thank you so much for doing what you do! YOU'RE THE BEST 👌
YAYYYYYYY!!!!!!
This is fantastic to hear Shaheen!!!!
Thank you for updating us on your success!!!!
ThanksDavid, great information
Thank you Dr.David thank goodness i came across your videos and I thank God..watching from Africa Kenya
Thank you! Thank you! Thank you! I’m in the middle of an ITBS flare up. Your channel has done more to help my recovery than anyone else. Grateful for this video showing what NOT to do. Seriously grateful. Thank you! ❤️
Your advice makes total sense! I have a torn miniscus and knee arthritis. I feel like alot of the pt exercises I've been directed to do are to build my thigh muscles.
I had a torn meniscus on my right knee. I developed arthritis in my knee from letting the injury go.
Thank you Doctor I will try.
Thank you so much!
Thank you so much for your advice. I've been doing some of the exercises in physical therapy that you mentioned and progressively feeling worse. I told them yesterday that I wasn't going to make any more appointments until I could see if I saw an improvement after the third hyaluronic acid injection.
Thank you David for your very intelligent guidance with lnee problems
That’s great advice, strengthen your glutes. I’m working my glutes for meniscus tears.
I must admit I find them hard to do. I’m 76, wish I had of started years ago, when I did these injuries. Thank David, I love your videos.
Thank you so much! I have been doing all of these things wrong.
Hey Sandra, we're so glad you've learned more about how to help your knee arthritis!!!
This is brilliant, everything we shouldn't do but please what should we do to relieve the pain?
Thanks for this great advice
Thanks for your advised
Hey Milton, It is our pleasure! 🙌 In case you are interested we do have additional information and exercises you can view for knee arthritis pain. If you'd like to check it out you can view it here:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
Please take care! 😃
Dr. David thank you for this! I’m 61 and this year I suddenly started having knee pain. I’ve always been active loved dancing, doing yoga. With this sudden pain I went to see my GP she has sent me to a orthopedic specialist and he told me I have a bit of arthritis in one knee more than the other. So PT it is he called it Core to bottom. Watching this video has completely acknowledged what I thought. I had worked out with a trainer when I was 36-40 and was in the best shape and continued with other exercises until this March of 2023 when I went to do yoga and my knees were in so much pain.
I can totally relate!
I’m to
OMG I thought it was just me who thought some of the ‘normal’ exercises were not helping, thank you so much for all this info!
Great and most useful advice and warning.
Thanks a lot.
You're welcome Syed!!!
Your advice is so helpful. This and your other videos have helped me solve my knee pain problem caused by sciatica and osteoarthritis. Thank you.
Hi Nick! 👋 We are thrilled our video was able to help your knee pain! Thank you for your kind words! 🧡
All of what you said at the beginning up to 2 worked for me and stopped the pain in my knee , it was inactivity that caused pain
Call and John of your teaching I am doing your quad exercises and after 25 years my knees are consistently getting better. I have an eight bursitis… I’ve had wrong diagnosis, exercise training… I’m trying to get those strong quad muscles. I have a long way to go thank you for your information!😊
Hi Dr David, I’m so glad I came across your videos. I have question. With a colostomy is it ok to do the OA knee exercises please? Thanks and have a good day 😊
Thanks you. Dr.
This makes so much sense. Thank you!!!
You’re welcome Eldoret!
Thanks to a recent video of yours, I now do baby squats on my pilates reformer and I feel no pain in my knees afterwards. Your video on standing glute exercises, as well as this video, has been extremely educational for me and I thank you so much!
Very helpful but frustrating the PTs are recommending all those moves
He seems to be emphasizing glute exercises
@@inthetulesi
Thank you! This makes so much sense!!
Hey Caryn, You're very welcome! Glad to help!
Thank you!!! I couldn’t figure out what was going on. I started having pain in my knee after doing all of those exercises
I had a TKR January 2019 and did well but I over did that exercise #7 and also had a fall and ended up in pain just as before the surgery and have to use a cane all the time now. So thank you for warning others of the danger of overdoing this exercise.
What’s # 7 ?
I learned so very much from this lesson….. I appreciate your help….. it has so helped me to know what Not to do…… and it is just so wonderful to run onto your videos…..thank you so so so much…..
Thank you so much Doctor for the advice. Awesome! ❤️
You’re welcome Teresita!!
Thank you for being honest with the people by giving your valuable information. I really appreciate you. I pray to God bless you Doctor
Thank you sir, I agree with you, especially walking and elliptical work out..
Thanks soooo much. I’m learning a ton from you.
Your advices are the BEST!!!! I feel fortunate to have found your channel! Know that you really make a difference!
Hi Joan, thank you so much for the kind words! We are very grateful you have found our channel and we are so happy that we could help. Just in case you're interested, we have a knee arthritis help playlist you might find helpful. 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. We'd love to hear how you are doing as you progress.🙌 Please take care!
I've watched this video before & decided to see it again. I'm glad I did because it made me realize that the manner in which I get into bed either to go to sleep or if I have to go to the bathroom in the middle of the night is probably this contraindicated stretching motion. Your information is a blessing. Sorry if my name icon comes up 2x. Some sort of computer glitch we don't know how to fix.
Dr David, you are the best! ❤️❤️
Love all your insights. Helped me so much. Again thankyou
You Are a Miracle Doctor ❤🙏
I used to love going to the gym, but I did overstretched. Ten years later I have severe arthritis in both hips snd my lower back goes out. Thought water aerobics was a blessing too Thank you for your wisdom!!
I loved this video but was stunned when you you suggested one should give up walking for exercise. This has been my major form of cardio for years. Do you have suggestions for managing cardio exercises?
Very helpful!
Thanks Dr David
You’re welcome Thelma!!!
Thank you for these videos. They are so helpful!!!
Thankyou Doctor!!🙏
Should have seen your video earlier. It got me seconds watching your video & massaging my knee cap and got instant recovery. No more pains I've experienced since last year.
Thankyou Thankyou. 🙏🇵🇬🇵🇬
Wooohoooo!!!
This is great to hear Tanya!!!
We’re sooo happy to hear that you’re feeling no pain now!!!
Thank you sooooooo much..... your knee series and the way you so sensitively deliver the messages have been game changers!!!! My life means I must drive minimally 2 hours daily - having had partial meniscus removal and now arthritis develop in the knee and the ankle means driving with the left leg and foot is painful - do you have any tips Dr. Middaugh for alleviating the pain associated with driving? Thanks again - more than you know!!!!!!
I was so excited when I saw this video after years of focusing on my quad excercises ever since I was diagnosed with bone on bone from an x-ray five years ago I've been managing the pain with icing hot, but Epsom baths and Tylenol but my liver enzymes I've got too high from the daily maximum dosage of Tylenol, so I was thrilled when I saw your because it gave me hope I did the glutes exercises and last night my knee pain was the worst it's ever been in five years kept me up all night. I hope you're not a quack, because that would be a horrible thing to give people with so much pain false hope.
Many, thanks, DR.
You're very welcome, @user-yn4hr8ij8d! We're glad this helped!
This is a revelation. I’ve been given all the exercises you mention which aggravate my knee condition and arthritis. I’ve been doing what you suggest for two days and can feel an improvement already. I can’t begin to tell you how grateful I am. Thank you so much. ❤️
R u sure
Thank you so much for your information. I once having a bad quadriceps tendinitis caused by lifting my knees for few times. I couldn’t walk for 9 days.
Hey Chun, It is our pleasure to be able to assist you! We can only imagine how hard it must have been to handle not walking for 9 days due to the pain. We hope you are doing better! 😃
I love your detailed and clear explanations. Thank you!
Hi Silvia, thank you so much for the kind words! Just in case you're interested, we have
a knee arthritis help playlist. You can access it here: “Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
I’ve done all those activités , and yes , I felt worse !! It has been so frustrating and de-motivating .
Thank you for your great advice !
Hey Vikki, sorry to hear that things were getting worse :( here are some great videos for knee arthritis in case you are interested in learning more:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
I was using this glute muscle technique durig my trip around Tatra Mountains. So 3000 meters up & 300 km with bags, tent and chondromalacia patella levl I/II xddd
I came up with idea of using quad muscle myself but i find your videos full of good ideas. They are very helpful for me, next week I will try back to running using consciously more glutes during down & uphills.
Also my therapist has similar ideas.
Anyway thanks for help and recomendaciones, you explain it very clearly.
Good explain ..dr.
All these exercises you mentioned, are done in my exercise class. I will not do any of them as my knees have told me no over the years not to. We do glute exercises, when I walk I try and remember to use them. Good video as always, take care 😊
yes, i am so surprised this is not pointed out by physiotherapists!
I appreciate your video! Helped me understand what has been happening to me when trying to stretch. Strength vs stretch....YES!! Thanks so much for helping me!
Hey there, you are so welcome! We are so glad we were able to help you understand better.
Thanku I get it I have been doing at least half of these and I can see the logic in the muscle imbalance thanku info not wasted
Excellent descriptions n advise
Thank you sooooo much Minnie!!!❤️
Helpful, thank you, RA survivor, 66, still little arthritis, though not RA.
Thanks!
Hey there, you are very welcome! We appreciate your support!
O my Lord, everything you said not to do I did, I have arthritis and degenerative meniscus and swelling, I will stop right now and focusing on glutes. Thank you so much and God Bless you🙏🙏❤️
Wish I would have known all this years ago. I'm afraid I'm too far gone. Excellent info. I'm sure going to try these suggestions. Thank you!
Even I wish I knew all this year s ago😢 5:04
You are a god gifted Sir. You are helping me and so many people around the world. God bless.
My problem I suffers my knees and I have also hips inflammation. Will it not be too much if I use gouts?
Very helpful video. Thanks
You’re welcome mosbahhabib8866!!!
Thank you for your help
Happy to help Penelope!
Great common sense info. Not too many docs have knowledge and common sense. Brilliant. Thank you.i didnt watch the entire video as i first commented. I am over the moon excited at the very end. Im pushing 70 and feeling guilty that i wasn't doing most of the mentioned exercises and stretches. Especially pulling the leg back. I was frustrated that i lost being that limber. Hahahaha. Im a happy camper.
Hi doc, can you pls do a video for patients who had bilateral knees replacement. Thanks
Thank u so much for the video, it's an eye opener. I have rt knee osteoarthritis and complete cartilage damage due to Rheumatoid arthritis which I have since 15 yrs. My patella is dislocated upwards, every time I try to walk patella is displaced upward. But my quadriceps looks weak and also i am unable to extend my knee, i guess due to quadriceps weakness.
What should I do, strengthen quads/ butts.
I noticed i use but more than quads
Thank you doctor 👍