I know this is about 4 years old now, but as someone with patella-femoral syndrome, this video is AWESOME! Thanks Bob and Brad. I’ve been suffering since I was 25, and I am 29 now. My pain is worse in bed. I can’t even lie down in bed anymore. The pain wakes me out of my sleep, and my knee gets stuck. I notice, arch support inserts or orthopedic shoes with substantial arch support (hint: not sketchers) do help while I am on my feet. However, it just temporarily eases the pain without solving the issue. I’ll have to try these exercises to help with the issue.
a lot of ppl who have knee problems will find that the fire hydrant can be quite uncomfortable. putting weight through the patella like that can flare you and worsen your symptoms before you start to feel any relief with that exercise. Alternatives - seated hip abduction with band or just standing hip abduction.
I have been struggling with PF since almost 1 year..spent close to $3k between exercise bike/physiotherapy/knee braces/ice packs/tens machine/rolling pin and now finally these bands. Just doing the clams exercise alone made me feel like my knee pain was gone. Really hope it stays that way. Will continue to do this and couldnt thank you guys enough for taking the time to make a youtube video on this and saving me from ongoing pain. Thank you!
Thanks Bob and Brad this is exactly what exercise I had to do today on physically Therapy because I've been dealing with patella tendonitis in my left knee . I've experienced sharp pain in the center of the knee cap.and that pain will hit me out of nowhere I can just be walking or sitting or laying in bed and I would get hit with that sharp pain.
always helpful videos. not mentioned in this one, but mentioned in your videos is making sure when doing clamshell to try keeping the hip from rolling or leaning forward. I do this one with my back to a wall to help me stay conscious of that.
So helpful! Started having knee pain when riding my motorcycle for long periods of time. This helped me figure out why and what to do to help it. Appreciate your videos!
so thankful for your videos! Honestly; I come back to your channel every month for another problem so I don't annoy all my PT friends at work too often! (I'm a nurse and I'm always bugging them). Thank you!!!
I've got to say, and I know I'm 5 years late to the video but I was skeptical about the delivery of the video. I thought it was going to be dry, corny, and cheesy but I've got to say this was really great, fluid, and fun. You guys are really great! And to add some perspective, I'm 30 and may be outside of your targeted audience but I didn't feel like I was!
I’ve been a truck driver for 6 years and I’ve had PF for about 2 I believe. In the beginning I almost fell walking up/down stairs at some points. I was 24/25yrs old back then and in relatively good condition, that’s scary. Finally found y’all and going to start these band exercises pronto
With these exercises do you do both sides? I thought I had a meniscus tear but wanted an MRI to show that. X-ray showed nothing. I was told by PT that I have Patellofemoral on my left knee. Is it ok to put this much pressure on both your knees when you do the fire hydrant exercise. Also, should I still might get the MRI to make sure it isn’t a meniscus tear. Your videos are gold!!!! Love you guys.
Recently diagnosed. Also a lot to do with biomechanics. You need the correct footwear that supports your arches. Iv neglected my feet in cheap shoes for years.
Stacey Nolan Same. The value of great footwear cannot be emphasized enough. I bought inserts, sweet shoes, and a pair of Birkenstocks after my PT told me my arches were falling and causing my ankle, knee, and hip issues. Also been taping my feet and doing tons of stretches every day and things are starting to feel better.
@@charbela.2238 I don’t think I really strengthened them at all. I was getting big into running at the time, and I was able to do it just fine, but I stopped a lot of good habits when the pandemic hit. There’s also some really big weird knob on the bottom of my foot that makes it painful to just walk around. looks like a callous but feels like a big bump. I still need to get it checked out 😅 But the Birkenstocks were still one of the best footwear purchases I’ve made.
Thank you this should really help to strengthen hips up! Took Anatomy and Physiology one and two, so do keep up with some of the medical terms. *Yes at our ages, we must be careful doing all things* :)
Same :( I hope my knees get better. I did gymnastics and always pushed myself too far and was even applauded for that. I retired 2 years ago but they still hurt 😔
I am a male and I have it real bad. In my case, my knee flares out. I think this is due to a super tight IT band and also tight quads. What do you gents think? I ove your self-deprecating humor. :)
Hi guys, ok so. I have Psoriatic Arthritis, and OA in my knees (hemachromatosis). What my question is, is: How do you feel about squats that do track the knee over the toe? (ie the end point of a very low depth squat, cleans, snatches etc). I know that maybe weightlifters aren't your target audience and normally people crippled with A are lucky to get any ROM so I thought I would ask you myself. I had a very early onset of PsA (early teens, im only 30 now), and I do weightlifting to strengthen all the muscles around my joints. I want to see my older years with my joints intact :(
I think Most of these exercises will strengthen vastus lateralis which will aggravate the condition We need exercises can isolate vastus lateralis and iliotibial band from working
Excellent. I like a standing version of this abduction. Standing on a handled strong tubing, then stepping laterally to either side. Eventually it is hard on my tubing but it is worth to replace it ever so often. I think it helps my back stay strong as well. I like a circuit of the lateral band, step ups, & ball wall squat. The wall squat with band abduction is great idea! I love when more muscles can work together, increases heart rate and boom, some cardio! As always, great info! ⭐️
Great! I have patelofemoral syndrome. What is the best cardio exercise machine? The eliptical? The upright bike or the recumbent bike?which places less strain on the knee? Thankkk you
I'm 16 and have patellafemoral pain syndrome, it's been difficult to decipher what is causing it, the muscles, the way I walk, overuse? I really wanna solve this issue before it becomes major and I get older
Hi. I know I'm not on the right video but i have these issue that has been happening to me since at the age of 13. I play soccer and in a club. I play 5 days a week. I'm 14 and I have had knee pain which is like growing pains for a few years. I've had an x ray which said there was nothing wrong and i've met my doctor and he told me that if i stop playing soccer then it will get better. He also told me that if i keep playing soccer the pain won't go away until the age of 18. He didn't tell me if it's osgood schlatter but I think it is osgood schlatter disease. Also I do have noticeable bumps underneath my knee. I'm so scared. I want to become a goalkeeper when i grow up and I'm really good at keeping. My coach always tells me that I'm a really good keeper and that i can become a professional goalkeeper. I play futsal and soccer indoor and outdoor. I don't want to ruin my career. PLZ TELL ME ANY TABLETS OR CREAM OR ANYTHING I SHOULD GET TO GET IT BETTER.
Jaidan Pro someone else posted that you need rest! This is true but also look at their other videos which verify if it really is Osgood-Schlatters syndrome or not. Also look at the one they have for 3 top treatments.... They give you treatments that might help reduce the pain. Also you might try to do some research on nutrients that might support your muscles tendons and even bones as you are growing. You might want to find the foods that have the nutrients for this. Since you are a child and probably don't have money to go buy the supplements and maybe your parents don't want to or can't. But if you use proper foods it can help support this area. I disagree with the physical therapists in one thing that they say there is no solution. I would think that proper nutritional support could possibly get rid of it. But I would include the exercises to help stretch the tendons and muscles. I will say a prayer for you in your effort to help with this!
Hello sir thank you for your great videos, My right leg patella got multiple fracture in an accident then i had surgery after 3 weeks started physio therapy and had been improving my bending range and musle exercises but my end range isnt improving its hurting alot on the right bottom side of the Knee, I have bending it by squats and other exercises. How do i completely bend my leg now .
Muzamil Majidd You probably won’t ever completely bend that leg again, sorry to say. Did the same thing 3 years ago. Patella broken into 6 pieces. My doc and pt said to not do anything that might aggravate arthritis getting into it.
Mine is one knee. It is bc of habits. I sit and lean on my left side of the body and less weight on the right side. My pain is in my left knee and hip which take more weight and force than the right side of my body bc of this habbit. You need to do slow exercises. Slow hip exercises. Glute exercises. Squats. One legged squats. Train your core well with isometric holds and squeeze hard for at least 5 seconds on every rep. Do a variety of ab exercises in different planes of motion. If you dont use range of motion u lose them. It's hard work yes
Hi, bob and brad, can too much car driving cause PFPS? I am having pain from last 2 months I m 33,my doctor said it ids OA. But, i have doubts.as I have this in my left leg (clutch in India)
I have had chondromalacia patella for many years and had a few bad bouts of the years where I could not even walk. I wonder if it ever goes away, as I have never been able to run without pain for many years
I have a question that no one has ever asked you, Bob & Brad. I have *moderate Cerebral Palsy.* I have had it since my *birthing-trama* 56 years ago when my stupid crazy *birthing doctor squeezed his forceps to hard on my head* while being born. *That caused water on my brain at age 4 months old.* Which caused brain damaged to my *motor control part of my brain.* Well... when I was a kid to my 20's, I use to have like 60% to 70% walking balance to comparison to a 100% walking balance of a normal walking person. But today as of being 56 years old??... I probably have only like 10% to 20% balance left. =( ------------------------*Is it really true that the older a person gets, the Less walking balance that person has??* *And to already have brain damaged to my "Motor Control" part of my brain just simply (speeds up) the Less & Less walking balance even more (faster) as I age?* Am I Right on this, Bob & Brad ??
I know this is about 4 years old now, but as someone with patella-femoral syndrome, this video is AWESOME! Thanks Bob and Brad. I’ve been suffering since I was 25, and I am 29 now.
My pain is worse in bed. I can’t even lie down in bed anymore. The pain wakes me out of my sleep, and my knee gets stuck. I notice, arch support inserts or orthopedic shoes with substantial arch support (hint: not sketchers) do help while I am on my feet. However, it just temporarily eases the pain without solving the issue.
I’ll have to try these exercises to help with the issue.
Hey out of curiosity, did you ever get it corrected? If so how long would you say it took?
a lot of ppl who have knee problems will find that the fire hydrant can be quite uncomfortable. putting weight through the patella like that can flare you and worsen your symptoms before you start to feel any relief with that exercise. Alternatives - seated hip abduction with band or just standing hip abduction.
my dads but with awesome physiotherapy, please never change!!!
I have been struggling with PF since almost 1 year..spent close to $3k between exercise bike/physiotherapy/knee braces/ice packs/tens machine/rolling pin and now finally these bands. Just doing the clams exercise alone made me feel like my knee pain was gone. Really hope it stays that way. Will continue to do this and couldnt thank you guys enough for taking the time to make a youtube video on this and saving me from ongoing pain. Thank you!
Hey did your PF ever go away? How long would you say it took after you started the band exercises?
You guys are definitely NOT OLD!! Hilarious and informative!!!! Very entertaining while sharing very helpful and useful information!! Thank you!!!
Thanks Bob and Brad this is exactly what exercise I had to do today on physically Therapy because I've been dealing with patella tendonitis in my left knee . I've experienced sharp pain in the center of the knee cap.and that pain will hit me out of nowhere I can just be walking or sitting or laying in bed and I would get hit with that sharp pain.
Thanks guys! You guys diagnose my knee problem and much helpful than my doctor and physio, to be honest.
always helpful videos. not mentioned in this one, but mentioned in your videos is making sure when doing clamshell to try keeping the hip from rolling or leaning forward. I do this one with my back to a wall to help me stay conscious of that.
Great video, I will try it been hurting in my knee with bad burning feeling for almost a year now. Thanks for posting
Love your videos. Please offer an alternative for the exercise where you are on all fours. Can’t kneel with severe chondromalacia.
What about patellar pain stemming more from an ankle weakness? Which would be the best exercises?
So helpful! Started having knee pain when riding my motorcycle for long periods of time. This helped me figure out why and what to do to help it. Appreciate your videos!
Great analysis, exercises and humor!!
Thanks!
so thankful for your videos! Honestly; I come back to your channel every month for another problem so I don't annoy all my PT friends at work too often! (I'm a nurse and I'm always bugging them). Thank you!!!
I've got to say, and I know I'm 5 years late to the video but I was skeptical about the delivery of the video. I thought it was going to be dry, corny, and cheesy but I've got to say this was really great, fluid, and fun. You guys are really great! And to add some perspective, I'm 30 and may be outside of your targeted audience but I didn't feel like I was!
I Just Love u guys , Really God bless you , It's easy to understand the things that's been going on with me , You are doing a great Job
I’ve been a truck driver for 6 years and I’ve had PF for about 2 I believe. In the beginning I almost fell walking up/down stairs at some points. I was 24/25yrs old back then and in relatively good condition, that’s scary.
Finally found y’all and going to start these band exercises pronto
You guys are awesome, thank you soo much for your dedication.
I'm young and hype these guys. Ima get everyone at work watching, prepare for a spike in the next few months!
Again just when something starts acting wonky (my knee has been 'going out') you guys have a cure
With these exercises do you do both sides? I thought I had a meniscus tear but wanted an MRI to show that. X-ray showed nothing. I was told by PT that I have Patellofemoral on my left knee. Is it ok to put this much pressure on both your knees when you do the fire hydrant exercise. Also, should I still might get the MRI to make sure it isn’t a meniscus tear. Your videos are gold!!!! Love you guys.
Recently diagnosed. Also a lot to do with biomechanics. You need the correct footwear that supports your arches. Iv neglected my feet in cheap shoes for years.
Stacey Nolan Same. The value of great footwear cannot be emphasized enough. I bought inserts, sweet shoes, and a pair of Birkenstocks after my PT told me my arches were falling and causing my ankle, knee, and hip issues. Also been taping my feet and doing tons of stretches every day and things are starting to feel better.
@@honeyzephyr7542 hey! Did u use orthotics to fix the problem?or were u able to strengthen your arch?
@@charbela.2238 I don’t think I really strengthened them at all. I was getting big into running at the time, and I was able to do it just fine, but I stopped a lot of good habits when the pandemic hit. There’s also some really big weird knob on the bottom of my foot that makes it painful to just walk around. looks like a callous but feels like a big bump. I still need to get it checked out 😅 But the Birkenstocks were still one of the best footwear purchases I’ve made.
@@honeyzephyr7542 I'm really grateful to get your answer! Take care of your health man and check that bump out 😂
Thank you this should really help to strengthen hips up! Took Anatomy and Physiology one and two, so do keep up with some of the medical terms. *Yes at our ages, we must be careful doing all things* :)
thank you so much for taking the time to make this video!
Thank you, your videos are so helpful!
I have this issue....I'll def do these exercises. Thanks! Love the skeleton's name!! You guys are so funny.
Same :( I hope my knees get better. I did gymnastics and always pushed myself too far and was even applauded for that. I retired 2 years ago but they still hurt 😔
Great video again. Could we do clamshells sitting on a chair so that we don't lose balance while doing them lying down? Thanks
Thanks! This is helping me
Excellent. Right on target and nicely short.
Love these tips. But did I miss it ?! What is the “One Thing”? Keeping your knee above foot in a squat?
So helpful!
Thank you so much! Very helpful.
I am a male and I have it real bad. In my case, my knee flares out. I think this is due to a super tight IT band and also tight quads. What do you gents think? I ove your self-deprecating humor. :)
Yes, I would like a a video on PFS from a tight IT band. As a cyclist, a tight IT band is more typical.
Hi guys, ok so. I have Psoriatic Arthritis, and OA in my knees (hemachromatosis).
What my question is, is: How do you feel about squats that do track the knee over the toe? (ie the end point of a very low depth squat, cleans, snatches etc). I know that maybe weightlifters aren't your target audience and normally people crippled with A are lucky to get any ROM so I thought I would ask you myself.
I had a very early onset of PsA (early teens, im only 30 now), and I do weightlifting to strengthen all the muscles around my joints. I want to see my older years with my joints intact :(
I think Most of these exercises will strengthen vastus lateralis which will aggravate the condition
We need exercises can isolate vastus lateralis and iliotibial band from working
My knee hurts on the opposite side, same symptoms, feel like the knee this loose or baggy.
This video saved my life-err, I mean my left knee! That darn knee cap 🧢 been killing me.
thank you thank you and thanks
Excellent. I like a standing version of this abduction. Standing on a handled strong tubing, then stepping laterally to either side. Eventually it is hard on my tubing but it is worth to replace it ever so often. I think it helps my back stay strong as well. I like a circuit of the lateral band, step ups, & ball wall squat.
The wall squat with band abduction is great idea! I love when more muscles can work together, increases heart rate and boom, some cardio!
As always, great info! ⭐️
Great! I have patelofemoral syndrome. What is the best cardio exercise machine? The eliptical? The upright bike or the recumbent bike?which places less strain on the knee? Thankkk you
Are you better now?
I'm 16 and have patellafemoral pain syndrome, it's been difficult to decipher what is causing it, the muscles, the way I walk, overuse? I really wanna solve this issue before it becomes major and I get older
Can you share what caused it? What you did to cure it?
Love the sound effects from Brad 😂
Hi. I know I'm not on the right video but i have these issue that has been happening to me since at the age of 13. I play soccer and in a club. I play 5 days a week. I'm 14 and I have had knee pain which is like growing pains for a few years. I've had an x ray which said there was nothing wrong and i've met my doctor and he told me that if i stop playing soccer then it will get better. He also told me that if i keep playing soccer the pain won't go away until the age of 18. He didn't tell me if it's osgood schlatter but I think it is osgood schlatter disease. Also I do have noticeable bumps underneath my knee. I'm so scared. I want to become a goalkeeper when i grow up and I'm really good at keeping. My coach always tells me that I'm a really good keeper and that i can become a professional goalkeeper. I play futsal and soccer indoor and outdoor. I don't want to ruin my career. PLZ TELL ME ANY TABLETS OR CREAM OR ANYTHING I SHOULD GET TO GET IT BETTER.
Jaidan Pro @physicaltherapyvideo
Tablet and cream will only mask the problem. You need time off to rest it.
Jaidan Pro someone else posted that you need rest! This is true but also look at their other videos which verify if it really is Osgood-Schlatters syndrome or not. Also look at the one they have for 3 top treatments.... They give you treatments that might help reduce the pain. Also you might try to do some research on nutrients that might support your muscles tendons and even bones as you are growing. You might want to find the foods that have the nutrients for this. Since you are a child and probably don't have money to go buy the supplements and maybe your parents don't want to or can't. But if you use proper foods it can help support this area. I disagree with the physical therapists in one thing that they say there is no solution. I would think that proper nutritional support could possibly get rid of it. But I would include the exercises to help stretch the tendons and muscles. I will say a prayer for you in your effort to help with this!
thank you so much. The feedback that u left for me is really good. Thanks for the feedback. Appreciate it.
Hello sir thank you for your great videos, My right leg patella got multiple fracture in an accident then i had surgery after 3 weeks started physio therapy and had been improving my bending range and musle exercises but my end range isnt improving its hurting alot on the right bottom side of the Knee, I have bending it by squats and other exercises. How do i completely bend my leg now .
Muzamil Majidd You probably won’t ever completely bend that leg again, sorry to say. Did the same thing 3 years ago. Patella broken into 6 pieces. My doc and pt said to not do anything that might aggravate arthritis getting into it.
Thank u so much
So what is an alternative fire hydrant if you can't get on all fours?
Sue Sung just do the other positions.
As soon as I pop my knee this vid pops up
Love your videos. One thing that could help is a mic.
Why does this only seem to happen on one leg and not two
Mine is in both legs
Mine is one knee. It is bc of habits. I sit and lean on my left side of the body and less weight on the right side. My pain is in my left knee and hip which take more weight and force than the right side of my body bc of this habbit. You need to do slow exercises. Slow hip exercises. Glute exercises. Squats. One legged squats. Train your core well with isometric holds and squeeze hard for at least 5 seconds on every rep. Do a variety of ab exercises in different planes of motion. If you dont use range of motion u lose them. It's hard work yes
When does it go away??? How do I know I'm back to normal?? And can I work normally and walk normally and bend normally while it's there??
Is there a way to fix asymmetric ribcage? Left side of mine is less wide than right and protrudes out an inch compared to the right side. 😶
Hi, bob and brad, can too much car driving cause PFPS? I am having pain from last 2 months I m 33,my doctor said it ids OA. But, i have doubts.as I have this in my left leg (clutch in India)
LOL, when someone clicks on subscribe...it closes your video!
Can being bow legged cause Patellofemoral pain?
If im extending my leg(knee) outwards. It feels like I'm hyperextending.. it hurts. Is that Patellofemoral pain?
Tensor facia late
Where do we get the 'one piece rubberband' that wraps around the legs? Are you carrying that? I've never seen that one.
Omg! Your theme song!!!
Was the blue band on boneapart shown in another video??
I have had chondromalacia patella for many years and had a few bad bouts of the years where I could not even walk. I wonder if it ever goes away, as I have never been able to run without pain for many years
Hello Lava Yuki, you are a few years old, when did it start, I have knee problem too, it's very difficult, I'm really sorry
@@mervenurgorunmez8915 Ages ago, about 19. I'm 29 now and it never gets normal, apparently I will have it for the rest of my life
No way can I be on my hands and knees with osteoarthritis in my knees.
I play volleyball and yeahhh my knee is in pain now🥲
always great and funny m,k
I have fibromyalgia and am quite overweight and find that resistance bands are painful to use do you have any tips to make them less painful?
Do the same workouts without the bands.
I have a question that no one has ever asked you, Bob & Brad. I have *moderate Cerebral Palsy.* I have had it since my *birthing-trama* 56 years ago when my stupid crazy *birthing doctor squeezed his forceps to hard on my head* while being born. *That caused water on my brain at age 4 months old.* Which caused brain damaged to my *motor control part of my brain.*
Well... when I was a kid to my 20's, I use to have like 60% to 70% walking balance to comparison to a 100% walking balance of a normal walking person.
But today as of being 56 years old??... I probably have only like 10% to 20% balance left. =(
------------------------*Is it really true that the older a person gets, the Less walking balance that person has??* *And to already have brain damaged to my "Motor Control" part of my brain just simply (speeds up) the Less & Less walking balance even more (faster) as I age?*
Am I Right on this, Bob & Brad ??
One-legged squats?? Please show us proper technique on that!!
What about the abductor machine in the gym?
And the PTs in office are such a sham. We could just come to u tube.
Bob is a control freak.. just saying what we all thinking
iv seen people with that bad hahahah, business i good business is good!
Lol
Why are they doing the clam shell so fast?!? Always do it slower to actually maximise the benefits!