Bone on Bone (Osteoarthritis) Knee Pain Exercises & Treatment Options
ฝัง
- เผยแพร่เมื่อ 7 มิ.ย. 2024
- Crunching or grinding on the knees isn’t always a cause for concern.
My knees have painless little “speed bumps” that I’ve had for years. They haven’t gotten any worse so I don’t give them much thought.
However, they may not be innocuous, so it’s important to make sure you’re doing what you can to ensure your body is aligned and the right muscles work when you move.
Alignment and activation issues can result in cartilage continuing to degenerate, which can eventually lead to pain and limitation and real bone-on-bone. (Note: this is also referred to as chondromalacia patellae)
In this video Dr. Boynton outlines the background and shares insights from her 30+ years of surgical practice on what the issues are and whether surgery is a viable option or not.
Then, Coach E walks you through 5 exercises to strengthen the knees and get the feet/ankles and hips working properly so there is less load going through the knees, keeping them healthier for longer.
IN THIS VIDEO
00:00 - Intro
00:45 - What is bone-on-bone osteoarthritis?
02:05 - Is surgery necessary?
03:15 - Treatment options
05:10 - Thoughts on knee braces
06:00 - Is exercise safe?
EXERCISES
08:44 - ASMR: Anterior Thigh / Quads
10:32 - Quad Ramping
13:05 - Short & Skinny Foot
14:32 - Slumpy Psoas Activator
17:04 - Hip & Foot Focused Squat
RESOURCES
The Knee Pain Solution Program - www.precisionmovement.coach/k... - this is the program for you if you want to follow our best material for dealing with knee pain that will give you long-term results.
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - กีฬา
Dr B & Coach Eric,Really thankful for your knowledge and instructions.
Much appreciated :)
Thank you for having the Dr discuss the knee compartments with remedies and for the great demo on the isometric exercises.
Our pleasure!
I am 65 years old with a torn meniscus that happened last summer, in addition to increasing osteoarthritis in my left knee. To make things worse, I carried something that was much too big and heavy a couple of weeks ago and further messed up my left leg with inside thigh pain that radiates down through that bad knee. Your videos and the exercises shown here that help with strengthening the psoas and the sacroiliac - SI pain is another issue - are extremely helpful because they pull everything together, quite literally. I'm afraid to get down on the floor. I'm trying to preserve this left knee for my lifetime. I'm an avid hiker and don't want any downtime. Floor exercises I'm afraid would be the death of this knee. In your videos, if you have alternatives to the floor exercises that people like me can do sitting or standing to not run that risk of putting direct pressure on the knees, it would be much appreciated. Thank you for the countless ways you have helped me!
Thanks for following along.
Do you mind trying the exercises in bed and letting us know how it goes?
- Coach Joshua, Team PM
Thank you both for sharing such useful knowledge!
You are welcome!
That is superb video and to do correctly is really technical. I love it 👍
Glad you liked it!
Hi guys. Loving the clearly reasoned advice here.
I’ve been dealing with a feeling of numb discomfort and weakness in the medial portion of my right knee for the past 1.5 years. I was an avid runner covering big distances for years prior to this. I never had any problems, then nagging knee pain came along and never went away. I’ve been through a long and convoluted journey of trial and error. I think I've seen 6 different physical therapists at the last count. Now I have orthotic insoles and have been able to build back some running. But areas of discomfort and weakness still persist. I suspect there is some osteoarthritis as I started to notice a crepitus like crackling sound about 3 months into all this, but never had my knee scanned so can’t confirm. I know I have tight immobile hips and an over pronated right foot. So there are issues to fix above and below. I'm a parent with a young child and working full time so it's hard to know what to focus on the make the biggest impact.
Back at the beginning of this year I started on your lower limb control course. I’ve loved doing the course, I find the approach completely unique. It’s been so worthwhile trying reawaken my dead flat feet. No other therapist I interacted with even prompted me to look at the feet in this way. Now I see you also have a different course called the knee pain solution which I wonder if I would be better off following. My question: is the knee pain course significantly different to LLC. Is it worth my while to purchase the knee pain solution course and follow that instead? Am I missing anything significant that could really help me? Or would you recommend I stick with LLC?
Thanks for all the clear headed and well reasoned guidance 🙏 (it’s especially appreciated when many therapists firing generic, untested ‘knee jerk' advice at you!)
Hi!
Thanks for writing to us. Knee Pain Solution is much newer than LLC and does contain new information and techniques.
Email us at vip@pmcoach.pro for more support regarding this issue :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks Josh. An update on my situation. My right knee swelled up again while trying to run last December. I spent the next few months trying to slowly get back into rehab exercises, but low level swelling just wasn't going away. Finally I bit the bullet and paid for I an MRI scan. All tendons and ligaments in tact but I have mild osteoarthritis in the medial compartment of my right knee. It seems like this is partially caused by my asymmetries: pelvis being rotated to the left, flattened arch on the right foot. And all the running I did with bad alignment. I've just completed a course of PRP injections. During this the consultant also aspirated fluid from my swollen knee. The first appointment he took out 40ml of fluid, 2nd visit 35ml, 3rd visit 15ml. I'm hoping the reduction in swelling is a positive sign. It's too early to say if the PRP has been successful but I'm hopeful it will have a significantly positive effect. I've also been told by by an NHS physiotherapist that I decreased muscle strength and tightness in my quadriceps, adductors, abductors and gluteal muscles on the right side. Seems like I really need to move the needle on my asymmetries and strengthen the tight and weak muscles.
What would you recommend for a person in my situation with mild OA? (I'm 42yrs old with no other health issues)
Great video! I’m 38 years old and was told I’ve early signs of arthritis in my left knee. I feel it now playing basketball and running which is sucks because I love playing basketball. Hopefully these exercises will help me.
Thanks for trying them out and keep us posted on your progress :)
great video
Thanks!
THANK DOC GREAT VIDEO
Very welcome!
Can you recommend a similar video for the hip joint? Been ‘centrating’ with the resistance band move, also looking to slow cartilage wear and strengthen what’s there post-labrum tear. Thanks very much!
This mini-program is for you:
www.precisionmovement.coach/opt-5dhmc/
- Coach Joshua, Team PM
Thanks a lot for sharing 🙂
My pleasure 😊
Thank you 🙏🏾 💚🙌🏾💪🏾💪🏾
You are welcome!
Thanks a lot! Can I please put in a petition for a video on hip osteoarthritis? 😀
Great suggestion!
Thank you.
Welcome!
Thank you, thank you , thank you .Gud bless you 🙏💛
You're welcome!
I've been enjoying your content the last 2 days and noticed you almost always respond to comments so I just wanted ask I have a dull ache in my shoulder that increases whenever I try to do pulling and pushing do you think it's shoulder impingement or a rotator cuff strain?
Thanks for following along!
It's hard to say what the root cause of your issue is and these tests can help you to get started:
www.precisionmovement.coach/shoulder-impingement-test/
- Coach Joshua, Team PM
hi couch any info on knee lock out or knee hyperextension? what can I do to fix it,thank u for your time.
You need this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Thank you for such a thorough video. Can you tell me the type of foam roller you use in the video?
Hi and thanks for watching. Sorry, we aren't sure. It was in the studio when we filmed.
To be clear, there's nothing special about it.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Dear Coach Eric, when I ramp up my quads over the foam roller, my VMO crams up severely. Also, when I do the slumpy papas, the area where I place my palm above my knee is very sore. Is there an exercise to strengthen this muscle area? I’m using Voltaren gel with very little relief for this area. Thank you so much. It’s challenging to do the squat. Maybe I should do some of these e revised with shoes on.
Hi and sorry for the late reply.
How are you now?
The cramping indicates that the muslce is weak and you will improve by doing the ramping regularly.
Talk to you soon :)
- Coach Joshua, Team PM
a question about the movement of the shoulder blades during bodybuilding exercises. Is it true, for example, that in the lat pulldown you have to keep your shoulder blades down and back before pulling?
This article will clear things up for you:
www.precisionmovement.coach/movement-myth-shoulder-blades-down-and-back/
- Coach Joshua, Team PM
Great content and advice here! Thank you. I'm 56 YO male, lifelong trail runner and very active. I've developed osteoarthritis in my left knee that now prevents me from running. Previously had two prior meniscus repairs by docs who treat the US Ski Team. My assumption is that they're up to speed on the latest research. But now I'm being told I'm probably looking at a knee replacement eventually. These exercises are definitely helping me. Do you or Dr. B have any opinions about red light therapy for pain, inflammation, and mitochondrial function - such as the Kineon device? Thanks!
Hi and thanks for stopping by.
These exercises can help you to progress as can the Knee Pain Solution program. Check it out in the video description.
We do not have a position on red light therapy.
- Coach Joshua, Team PM
Hi and thank you Dr & Coach! I’ve been following you for some time now, and I have a couple questions about the knee rehab course, where is best place to inquire?
Hi!
Feel free to ask any questions right here :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thanks! Ok
1. Is there an initial consultation/assessment at the beginning of the course ?
2. I was feeling better doing some of your exercises, then went for a freeing run yesterday and knee is worse than ever. So now I’m in acute phase apparently instead of previous rehab/strengthening. I am following your video tips for this. Question is, suggestion for type of functional brace to use temporarily as any movement, walking etc is very painful.
@@PrecisionMovementCoach 3. Other injury I’ve been following your tips for is shoulder rotator area: 2 tears (not a slap), arthritis and bone spur. Had stem and PRP treatment few months ago, rehabbing in my own. Better but not 100% by any means and flying by seat of my pants. So 2 major injuries for a lifelong athlete. Question is, How do I know what course of action to take on diligently (like your knee course for knees)? Thank you 😊
@@MichelleHD007 Great questions! There is an initial self assessment. We don't recommend braces as they typically do not help people recover. However, this can depend on the individual.
Let me know if you have any more questions :)
- Coach Joshua, Team PM
@@MichelleHD007 this program can help you to regain full function of your shoulders:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
Hello! I have bone on bone and I can't do squats at all!!! Suggestions for other types of exercise to replace the ones with the weighted bended knees?
Can you squat to any depth at all? They do not have to be deep to be effective. How is your lunge pattern? Can you go up and down stairs?
- Coach Joshua, Team PM
Hey, I’ve been dealing with messed up knees for about 3 years now (due to dislocations on both)
Would you recommend these exercises as someone who it trying to restore strength and potentially avoid surgery, thank you
100% we recommend these exercises to you!
They are a good start. The Knee Pain Solution program can help you to recover faster:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
I am 61 years n suffering from bone on bone knee please send more videos of exercises to relief pain stiffness n swelling tks
This is the best video for you right now.
Practice the exercises 2-3 times weekly and let us know how it goes :)
- Coach Joshua, Team PM
Hi, I've had Patella Tracking issues since 2013. Five years later in 2018, an MRI scan showed no problems in my knee. Now its five more years in 2023 and I haven't addressed the tracking issues. I am not active and don't play sports. The knee symptoms are still the same as it was in 2018. Do you think its likely that my cartilage is still fine and in tact? I am 36 years old. Thanks!
It's hard to say anything about your cartilage but this program can help you out:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Please explain ramping. What is it exactly? Contracting?
Yes, that is correct...it refers to contracting but on a gradual increase or decrease...like a ramp :)
- Coach Joshua, Team PM
Thank you! I was diagnosed with bone on bone bilaterally . I've also been dealing with hip and groin pain for many weeks. The Slumpy Psoas exercise helped after one session! How often should I do this exercise and the other ones on this video ?
You are welcome and thanks for trying it out. We appreciate the trust.
It's great to read about your progress and you can expect to make more after at least 4 weeks of practicing the exercises 2 - 3 weekly.
Keep us posted and let us know if you have any more questions :)
- Coach Joshua, Team PM
6:32 a huge proponent of isometric exercises. Contracting the muscle with the joint not moving. "Excellent to release pain and...will help you to control the movements of your joint, so you are not overloading it"
An exercise id good as long as the movement pattern is functional, the alignment is kept and no compensation needed.
:)
My knee is misaligned and is becoming noticeable.. meetings w doc tomorrow.. is surgery necessary or can I try exercises first to put it back? I do have OA in both knees.. but have a bit of cushion..
Hi!
Thanks for asking. It's hard to say if you will need surgery from our vantage point. However, the exericses will help no matter what you decide to do.
Keep us posted :)
- Coach Joshua, Team PM
Could you add this video to your Sore Knee program as an introduction to rehab 1A and 1b.
I 2nd that emotion. The current intro & explanations for isometrics and the hip-foot activation squat is too cursory. This video gives us - who are not trained in kinesthetics - the information we need in order to take full advantage.
@@BMWDamun @KayWHit thanks for the suggestion :)
What do you think about roller skating biking and swimming
Those are really fun activities :)
- Coach Joshua, Team PM
while doing squat "gluten hip on" means that I have to squeeze them?
Yup.
Can’t get on the floor. Any other way I can do the foam rolling.
How about you try on your bed?
- Coach Joshua, Team PM
What's up gang. I'm a lifetime member. I need this advice.
Happy to help :)
😍
:)
Is it possible to inject synovial fluid to reduce friction on bone on bone condition
Even if it were it's a passive intervention that doesn't address the root cause of the issue.
Knee Pain Solution does:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
These days they inject many different things to give the joints lubrication but good muscles are needed to prevent and relieve most skeletal pain. If there was a silver bullet fix I would have found it by now 😉
😊❤😊
:)
what about hip pain?
This can help:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
My Name is Tiffany I have a Bone Knee very Pian Miss Dr
We are here to help!
Check out this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
What does it bone on bone? It's like knee pain upper and bottom bone?
Sorry...we don't understand your question.
Did you try out the exercises?
- Coach Joshua, Team PM
It means when the articular cartilidge has worn off from the end of the Tibia and Femur, then both bones start rubbing against each other since there is now no cartilidge in between to prevent the friction. This is called bone on bone.
Doctors been giving me cortisone injections for 7 years every 4 months, I have stage 4 bone on bone
We are so happy that you finally found us.
Try out the exericses and let us know how it goes. They should help a bit but consider starting the Knee Pain Solution. It is more comprehensive and will be much more beneficial for you.
Read more about it in the video description and let us know if you have any more questions :)
- Coach Joshua, Team PM
I have bone on bone knee pain and I am not able to walk at all without my Rollator. I am almost walking on my hands to take the garbage out. Meaning, I put all my weight on my arms and hands to keep myself upright. Three weeks ago I completed a series of shots of gel into my knees. Several months before he injected something else into my knees but it had not effect. He said the gel shots will work, so I went ahead and completed them. No improvement at all. The Dr. said it takes a little time for the injection to work, but it's been 3 weeks now and my knees will not allow me to do ordinary things like cooking, brushing my teeth, etc. I've been spending a lot of time in bed now. Do you have any helpful comment? Thank you.
Hi!
You should not have to live like that. We are here to help.
These exercises are a good start and consider doing the Knee Pain Solution program. You can learn about it in the video description.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Is there anyone who managed to avoid knee surgery doing these exercises?
I'm "new comer" 44 YO male that trying to learn how to deal with my kneels problems.
I did running and walking in the past
Maybe not from doing these exericses alone but certainly from following the Knee Pain Solution program.
You can learn about that in the video description.
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
cortisone turns your tissue into spaghetti
We appreciate that analogy.
It definitely does nothing to address the root cause of the issue.
- Coach Joshua, Team PM
:)
I am 80 and can't do any except the chair. are there more for folks like me who can't get on the floor or even stand.
Try them out in your bed :)
- Coach Joshua, Team PM
I can't get up from the floor so some of these are usless
That is certainly frustrating. Luckily, we've got modifications for you.
Try doing them on your bed or another elevated surface.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I just saw your exercises, if I was able to get on the floor I would not be able to get back up. Not for me, I'm afraid.
Try them out in bed :)
@@PrecisionMovementCoach - yes, thank you.
What if you can't get on your knees and on the floor. Give me a break.
Hi and thanks for the question.
Please try any floor exercises on your bed or a similar elevated surface.
Try that out and let us know how it goes :)
- Coach Joshua, Team PM
Can u lose cartilage at 40?😮
Yes.
You need these exercises.
- Coach Joshua, Team PM
If I get on the floor I will never get up
Try them out on your bed :)
- Coach Joshua, Team PM
Wat er op die video wordt getoond is al onmogelijk als je werkelijk bone to bone kneepain hebt
Please try it out before making your decision :)
- Coach Joshua, Team PM
You’ve gotta be kidding me! If I got down on the floor like this I’d never get up. Give me a break and help older people who are more likely to need your help if we’re to avoid surgery. If I could do your exercises I wouldn’t need to do your exercises ! What ageist crap. Thanks for nothing.
Please try the exercises on your bed :)
- Coach Joshua, Team PM
Everything she said was a lie Do your own research.
Dr. B is one of the most well respected orthopaedic surgeons in Canada for good reason, one being she tells the truth. The pro teams in Toronto wouldn’t have had her on staff if she didn’t know her craft. Show some respect. - Coach E
3:41@@PrecisionMovementCoach
@@PrecisionMovementCoach4:26