5 Quad Strengthening Exercises VITAL for Better Knee Support
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- เผยแพร่เมื่อ 10 ต.ค. 2024
- Quad Strengthening exercises anyone can do! ✅
If you want to be active, you cannot afford to have weak thigh muscles.
Quad strengthening exercises are so incredibly important not just for everyday life but also overall health. Strong thigh muscles can help with brain health, coronary artery disease, knee osteoarthritis and even with recovery from surgery like total knee replacements and ACL surgery.
Everyone will start at a different place when it comes to strengthening the quadricep muscles. In this video, Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist walks you through 5 exercises that increase in difficulty so this video is perfect for beginners all the way to advanced.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
Thanks for the detailed explanation. My Osteoarthritis is more to the inside & bottom of the knee cap. I also get sharp pains under the knee cap with certain exercises like lunges & squats. My Physio Therapist told me I will feel this for the rest of my life. I hope she's wrong. I have saved this video & will work my way through these. My goal is to get back to doing stairs properly & not the one step, one step I have been doing. I love all the content (videos & emails) you put out! 🤩
@@bethhasilo1536 , wishing you well. I also have OA. 🫶🙏
That is exactly where my osteoarthritis is and I get the pains under my kneecaps. My PT told me the same thing and was giving me exercises that were causing more pain with the mindset of “No pain, no gain”
Try Carnivore, it takes away the aches and pains, even from arthritis!
@@audraadams1447 I will say when I told my PT the squats were causing a sharp pain as well as a locking up feeling, she told me not to do them. At Physio, she put me on a weight machine that has a big plate for my feet attached to weights & I push out to about 85% extension then back. This simulates the squat with much less pressure on my knee. I find the exercises in these videos are very beneficial as well. Good Luck with your journey through this!
Thank you so very much for your inspirational videos. I'm a 68 yr old female knee osteoarthritis and damaged my lcl. I have strong quads and glutes but it's amazing how quick you lose it I'm 10 weeks in to recovery. Its been fairly exhausting getting back to walking without a limp. After watching one of your videos it clicked that my brain is getting the muscles around my knee to stiffen when starting to walk and almost like protecting from pain. So I've been following your instructions and it's amazing I'm not limping anymore. So very grateful to you for all that you do blessings from Ireland ❤
@@tillytogs Recovery from Car 🚗 Accident, plus Surgery for a CRUSHED KNEE CAP, Grateful I can 🚶♂️ 🚶♀️
Please also post some exercises to get rid of numbness in feet alongwith knee stiffness .
We can't make it without them and yours are fantastic
Thank you for the compliment!
Wonderfully detailed and perfect for my osteoarthritis issues.
Glad you liked the video! More to come!
Thank you! I’ve been waiting for this one. My doctor also told me to strengthen my glute medius for better knee support. Would love to see some exercises for that
Here is a video for glute strengthening: th-cam.com/video/aUQjg8J23qQ/w-d-xo.html
Thank you for this video.. Are these exercises suitable for people experiencing arthritis ?
Yes they can be, but recognize everyone with arthritis is starting out at different levels. Choose the movement that feels best and work there. The goal is not to increase pain significantly. Modify as needed.
@@arthritisadventure Thank you for your response.
@@arthritisadventureThanks once again. ❤
Thank you so much 😊. I appreciate you sharing this information and exercising for relief with knee pain. Wishing you a great day dear.
💖💖💖💖💖
Thank you! You too!
Thank you so much! 🫶🥰
You are very welcome!
I’ve been doing this girl’s strength and balance exercises for months and they’ve really paid off. She’s gold ❤
Thanks for the comment and glad you're getting such a benefit!
Such a helpful video. I've shared it with a couple of friends as well
Glad it was helpful!
Thank you doctor, you're the best very detailed I needed this cuz I use up all my physical therapy which they should have showed me all this cuz I did have some issues and that helps the pain and helps me to strengthen it, thank you again and God bless you karma for being so patient and showing the public how we can maintain our health at home❤.
Shared with a couple of friends. Thanks for this helpful video
Thanks for sharing!!
Hi Alyssa! I will add these to my lower body exercise routine. I like that you explain the exercises in such detail. Love your videos ❤
Glad you like them!
Very helpful am doing them.😊😊
Great!
Thank you for your video instructions. These are perfect for me and I love the way you show which muscles are being strengthened with each set of movements. Very excellent presentations!
Glad it was helpful.
How about a 5 part exercise series using these. I am using your exercises for MS neuro and brain plasticity issues. It takes a LOT of moves to rewire. And yes, I have arthritis from broken knee cap and two partial hips. Very useful but VERY slow.
You keep doing these, you'll be dancing!! I know how hard it is....I'll be thinking about you. Love, Lisa
Appreciate your videos! ❤
Glad you like them!
How perfect exercises!Thank you very much 😊!
You're so welcome!
This was excellent! Thank you!
You're so welcome!
that quad lunge, a real burner. I did three sets and I could feel it! Thanks, I will def add these and the slow squat
It's a good one! Glad you're going to add it.
Hi Alyssa, thanks so mucho for these videos. I have a question: I have chondromalacia on my left knee after knee surgery (they aligned and lower my knee cap) and my knee hurts really bad on the front. The other knee keeps out of alignment and higher that the left). I’ve heard that stepping up was bad for my knee, is this true? I also have been recently diagnosed with seronegative arthritis now
Stepping is not inherently bad but it does depend on how it feels. If it causes pain right now, modify to continue to work on strengthening as strengthening remains important.
You're so helpful
Glad you like it!
Good exercises and some will help with my oa in my knees ,
Glad you liked the movements!
Great video!! Thank you Dr.!
You are so welcome!
Liking how you explain everything, thanks!
Glad it was helpful!
Thanks
Welcome!
Спасибо из Беларуси! 👍🤗
Thank you for this!!!
You're so welcome!
Thank You 💯💯💯
Very welcome
Really good. Thanks! My knee has had discomfort on the medial area just below the knee cap. It is getting better, but the leg presses I have been doing in the gym seems too annoy my low back.would these exercises be a better solution for me? Also how do I strengthen my arthritic low back?
Solid and sound advice progressing through each level of difficulty. Is once or twice weekly the limit of performing these exercises? Does anything help in increase this frequency to three times per week? Supplements or hydrotherapy?
Hi Alyssa. This seems a very useful video with reasonable steps in progression. The only option that I would also recommend (from my own frustrating experience with knee pain) is wall squats i.e taking the squat position with your back "resting" flat against a wall - which is another way of getting eccentric time under tension. Many physical therapists recommend quad strengthening to reduce knee pain, but I am curious about your view on an alternative argument that one practitioner advocates - that quad strengthening is actually counter productive - because it tends to pull the knee cap up into a position that aggravates tendon and joint pain - he instead advocates hip, glute and calf strengthening - in effect using anything but the quads ! I cant say that this tallies with my experience (and I would be cautious about losing quad strength) - but maybe it depends on the cause of the knee pain - arthritis c.f runner's knee ?
There is no research that I have come across saying that quad strengthening is detrimental so I disagree. Quad weakness can contribute to knee pain. I do agree that strengthening the whole leg is important: quad, hamstrings, glutes.
Brilliant exercises, are these exercises alright for a Bakers cyst and knee OA as primary cause. I was told that the VMO muscle was the main area to target
Are these exercises good also for bone on bone of the knee??
they can be as long as they feel good! Strengthening the quads can be helpful in supporting the knee. I also have this video that may be helpful for bone on bone: th-cam.com/video/-Q68eY9k5Ps/w-d-xo.html
Thank you!! Blessings ❤️
Thank you
You're welcome
Can I do these exercises while feeling knee pain during the exercises.?
Would you explain why you shouldn't let your chest come forward when going up or down with the chair squat? You say to not do it "especially as you stand up". I'm thinking there's a good reason for quality of form or not working the quads right, but am not sure how the move is compromised if you lean forward. Thank you! (p.s....your videos here and in the membership keep me hopeful).
Mahesh from Calicut Kerala S. India with love 💕 I do all the exercises and yoga walking 8 .side ways list is long morning 1hour 30 minutes and evening same duration yet I need my son's help 😢
And here they are again, the most Perfect legs on youtube 0:07. I've gotta watch something else methinks!
I've been told not to do squats and lunges because it causes my osteoarthritis to Flare up. Any other tips for glute and quad strengthening? Thank you!
There are other videos you can check out on the channel!
Will it work for twins and triplets as well?
Can i do these exercises if i have bursitis or tendonitis in the hip area? Ta
Can we do the lunges everyday ?
Personally, I'd focus on every other day or 2 days per week. The idea is to make them challenging. Recovery is important for muscles
I have hip bursitis.--Recmendations??!!
My age is 78 can I do this exercise
Omg, girl!
So painful going from sitting to standing up. Right down the front of my thigh
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Thanks for watching!
❤
Glad you loved the video.
Over strength thigh can cause more pain in knees. Gluts are more important.
Glutes are important but so are thighs.
I was just diagnosed with severe OA in my hip with 5 percent of rom. Will a shot help with the pain?
I thought glutes were more important than quads? Which is it?
They are both important.
I don't want to rain on anyone's parade but there's a school of thought that strong quads feed into muscle imbalances and worsen, if not cause, knee problems.
Yes, you should work the opposing muscle group, the hamstrings.
There is no research that I have come across that supports this. Strengthening the entire leg is recommended including quads, hamstrings and glutes.
Rude comnent, where is the please!
Just show the exercises.
Explanations are important for proper form.
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