How To Begin Fixing A Cartilage Problem | El Paso Manual Physical Therapy
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- เผยแพร่เมื่อ 20 ก.ย. 2024
- Are you looking to fix a knee cartilage problem? In this video today, I'm going to cover with you three exercises that you can use to begin fixing a knee cartilage problem. So you can get back to being healthy, active and mobile while avoiding knee surgery, injections into your knee and medications to deal with a knee cartilage problem.
And in case you missed it, I've got two other videos you're going to want to check out:
How To Tell If You’ve Got A Knee Cartilage Problem: • How To Tell If You’ve ...
Is It Possible For Knee Cartilage To Heal: • Is It Possible For Kne...
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DISCLAIMER:
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 a 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.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
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My daughter got a meniscus repair surgery. She had discoid meniscus so the dr. Decided to shape it like normal meniscus. In this process some of her cartilage is loss. Now he has advised to use injection to replace the lost cartilage.
We want to contact you to seek consultation. Please let us know how we can reach you.
I wish i had seen your videos earlier so we coud have avoided the minicus surgery that lead to further complications.
Thank you
You are God sent David I tried all kinds of exercise but you did it the way I can understand a layman terms its so wonderful and I have already started most of your exercise and I thank you from the bottom of my heart and very very grateful to your kindness in helping people like me with knee issues I never wanted surgery that's why I have been searching and thank God I found your videos thank you and God bless you always 🙏 😊 ❤
You're welcome Malliga Kanasan!!! We're happy you found our videos and have a chance to avoid surgery, injections and pain medications! We're happy to help!!!
Can you explain scar tissue so tight and stiffness in the knee, a year ago I had knee replacement surgery, do I have to Let him go back in that knee again
I have been following your videos fir the kast 3 months. What a help.
Great content! Thank you very much for sharing this knowledge. Innumerable people with limited access to healthcare can benefit from this! Fantastic work!
Thank you Wieger Wieger!!! It's our goal to help everyone we can!!!
Thanking you so much Doctor in demonstrating the knee exercises .
You're welcome allada aln Sarma!!!
Do you think low impact swimming is good to fix cartilage problems?
Thanks for being awesome, god bless you!
Thanks so much for all the information!
I love the tailgate swings. I sit on my dining room table and watch you on the TV swinging my legs.
Have been doing this almost an hour a day at intervals for a week.
I am able to go up and down stairs with care and less pain now.
Doing the glute exercises as well.
I pulled back on my yoga practice and am not walking as much.
I am doing the manipulation of my knee with both hands as seen in another video.
You are inspiring and your efforts are so appreciated. Hope to not have to make an ortho appointment in the future.
I will give it a few more weeks.
I try to ride a stationary bike in the gym and focus on the glutes as well.
Keep up the good work and know you are helping many people be more mobile.
Thanks so much!!
Lissa
Hi may I ask how do you do now after almost a year of working on these exercises?
Thank you doctor for good exercise🙏
You're welcome! 😊
Tq Dr David for helping ppl got knee problem such good exercise to reduce knees pain.God blessed u and family.
Hey Koay, It's our pleasure! Thank you for the words of encouragement and the well wishes.🧡 In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cartilage help. You can check it out here:
"Knee Cartilage Help"
th-cam.com/play/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
Thank you for this. Its very helpful.
July 4, '22--- thank you for this video.
You’re welcome Debbie!!! 🇺🇸 💥
Am 75 with OA since age 52,both knees affected. Thank you for sharing your skill and expertise. Trying hard to follow your instructions.God bless you for your kindness and generosity . Fr a grandma in the Philippines.
You're welcome Ligaya Lim!!! You've got this!!! Please let us know how it goes trying out our methods. 😀
I'm a very young 72, except my knees, in Indonesia. I've been doing just a few a day, just a small quantity of reps each up to 20. After about 2 weeks I'm walking like a 30 year old
thank you so very much Sir .
You're welcome @user-tr5xk6ze9f!!!
I have problems with my cartilage will try these exercises
Thank you. I've started working on it.
You're welcome Isobel!!! Please let us know how it goes. 😀
Excellent video!! Thanks!
Thank you Al Mi!!!
Im 21 and I had a right knee injury during doing physical activities a few months. I didn't get any experts to check my knee because of our financial situation. Now I'm struggling with knee pain when I'm moving or putting weight on it. I glad you posted this videos I can self assist my injury
Yay! We're glad to help Clint!
Me too .
I also have the same problem but I'm older...The the physical therapy is too expensive here..I came across this channel and now I'm trying to do these exercises on my own.
Hello bro how are you now and you can do for pain please tell me as soon as possible, I also have same problem
@@dareenibraheem9118 how are you now? And how can you treat it?
Are these good exercises to start with 7 months after medial and lateral partial meniscus surgery ? I wish i never had the surgery with all the pain and clicking, popping, snapping . Worst decision i ever made in my life and now it's affecting everyone around me. Thanks for these videos .
For dangling legs , i found that adding 2 or3 cushions on my usual chair was enough.thank you for your great advice .
Here , where i live ,it is not easy to get medical advice , so i am very grateful for your advices
Thank you very much and best wishes !
Genevieve
Hey Genevieve, You are very welcome. It's so good here that found some relief. We appreciate you!
Thank you Dr. David. I will try these exercises. I have knee problems due to osteoarthritis. My knees hurt when I walk or use the stairs.
Hello dr David thank you so much I m now doing the exercises n I promise myself to do it every day. I m almost 2 months in bed since my accident. When I went for my appt last March 3 n we he touch my left knee oh! He said your cartilage are connecting maybe no need for surgery. But come back on March 17 lets do again X-ray. I m sorry nobody can bring to hospital. Then I decided not to do surgery upon hearing all your video in TH-cam. I m just taking diclofenac100mg if too much pain. God bless
Many thanks for your awesome videos.
David, you often talk about not building up the quads because it will cause knee pain later if I have osteoarthritis in my knees which I do have. I'm extremely underweight and I don't have any thighs, they are so skinny I cannot go on the beach.... are you saying even in my situation I shouldn't build up my quads/my thighs and just leave them as they are to protect my knees?
I have right knee problem since two decades, and I am 42 years old. The right knee has a lot of vericose veins. I love jogging and it got worse over decades, and now i get knee pains even after brisk walking these days. I stopped jogging, so Is there any bespoke suggestion u may want to give me? Thanks David!
Hello doctor Thank you for Your wonderful videos. - I have been having Knees problems for quite some time and now it is worsening - I cant run fast, do squats or have great difficulty to Sit on The floor and stand up again. Even when I Sit on The chair and stand up, my Knees hurt. How can i find out exactly whats wrong With my Knees? I am very new to these terms and would really like to help myself.
Thank you, Doc
You're welcome Venkata Ponnaganti!!!
I have bone on bone arthritis. I recently did a longer walk than usual and now my knees are extremely sore. I feel as if the bones are
grinding together. I am impressed that at last may be I can learn some of your exercises and help me walk comfortably again. Where do I start?
Start with the tailgate swings 3x 5 minutes/day, and then proceed to glute and hip strenghtening excercises ( bridge and clam). Do this for a month and see if your knees improve. :)
Just seen my physio re my painful knee and he is starting me on the bridges. Clams really improved my hip strength and I've recently added in the tail gate walking but only once a day. Will up the number of times I do them now. Thanks.
Great to hear that your starting Physio and doing bridges. Yes clams done right are amazing for hip strength and depressurizing knee cartilage. Thanks for letting us know how this has helped you!!!
I need the 28 day program
. To help my knees
Once I found the fabulous, & brilliant David I changed my PT exercises exclusively to his recommended glut & ab exercises, & walking techniques etc. In PT (10 orthopedic surgeries, severe arthritis & no strength in my gluts) my PT had me doing bridges, one legged bridges, etc. My quads became really strong & defined, but I started getting weird pains in my other joints especially my unreplaced knee & hip. Fast forward to 2 months of David's glut, ab, recommended exercises, etc., & after my dismissal from PT.... I am now doing incredibly well... actually almost beyond belief. All those years of surgeries & super weak gluts really wreaked havoc in my body. Thank you David for all your detailed explanations, exercises & hard work!
Your videoa are great! Thank you.
I have RA and bent knees with limited movement but can still cope without surgery.
Do you have videos on Hip problems? If I sit on a hard chair for 25 mins i have difficulty walking.
Thank you
Thank you for the kind words Eugenia!
We're glad to hear that you're coping well despite the RA and knee problems.
We do have videos for hip problems. This one might be the best one for you:
"Top 6 Exercises To Help Hip Pain And Improve Mobility"
th-cam.com/video/mvIKqgL2aW8/w-d-xo.html
@@epmanualphysicaltherapy Thank you so very much Dr for caring to reply. Very grateful. God bless you abundantly 🙏
@@eugeniacamara8880 Of course! May God bless you too!
Thank you Dr
You're welcome ejlal elsadig!!!
Good informative video. Wishing you a good luck. Try to be short. Thanking again.
Please help me. I suffer with both knees caterledge problem. I live in the Caribbean Trinidad and Tobago
Exercises start
Tailgate Swings @ 2:58
Clamshell @ 5:14
Bridges @ 7:54
Thank you a ***!!!
Thank u!
Thanks
You're welcome Cecille Funaki!
Hello Doctor .
Interested in receiving guidance in minimizing right knee joint pain .
I had ACL Surgery 4 Years ago and after that from past 2-3 Years started getting pain in both the knees. Doctors said its OA and mostly getting pinning sensation below kneee cap and pain arround knee
Oh no Afsar Ali! Sorry to hear that you're still having pain despite having an ACL surgery :-(
We hope you can fix the problem without surgery!
Have you tried any of our exercises for knee problems?
This is a good one to start: "Top 5 Glute Muscle Exercises For Knee Pain"
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
@@epmanualphysicaltherapy Sure will try these These 5 have to do daily or some alternate days
Please let us know how it goes for you!
Thank you, thank you.
Thank you for this, only just found you and subscribed as I'm having awful issues with the outside of my right knee near to the knee cap
Had an xray yesterday but will have to wait two weeks for the results 🙄 I believe/maybe it's cartlige related, there's no crackling or pain behind the back or front of the knee just to the righthand side, there is a shooting pain in the middle of the knee when I've been Silly Billy and over done a movement
I'm hoping these exercises will help, I refuse to take anti inflammatory tablets like Ibuprofen, I'm using a magnesium joint spray that you rub in, and natural inflammatory capsules Tumeric with black pepper, and a table spoon on Glucosamine
Icing my knee several times a day really allievates the pain
If you have any other suggestions, it would be gratefully received
Really enjoying yours videos, Thank you 😎
Hey Mauri! Sorry to hear about your right knee pain. We've got to playlists that might be able to help you out.
"Knee Cap Pain Help"
th-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
"Knee Cartilage Help"
th-cam.com/play/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p.html
Thank you
Hi, how’s your condition now? Did the exercises work for you? I suspect I have damaged my cartilage too.
I have doubt i have high grade partial acl tear..i am continuing with physio ..if i post pone my surgery for 2 years will it cause arthritis or any further damage..please do reply bro..lots of support
Hey Nithin, sorry to hear about your partial ACL tear :-(
That's great that you're going through physio treatment right now. If you properly brace your knee and take the right steps in rehabilitation, then you should be able to heal your ACL fully and get back to normal. Ligaments can heal when placed in the right healing environment. If you can heal correctly, then you don't need to worry about getting arthritis later. Arthritis develops when you've had abnormal pressures going through your joint over a long period of time. If you can get your muscles in balance, then you will normalize your knee pressure and be just fine.
Here is a playlist of all our ACL help videos:
“Knee Pain ACL Injury Help”
th-cam.com/play/PLJVIPiFvv1mY5egV7qX8PHh-kEeL6y1wP.html
@@epmanualphysicaltherapy wait? wat?can it heal sir..sir how much it will it take to heal sir..can you tell..i thought of surgery because every doctors told it cannot heal because of low blood supply..have you know anyone with high grade partial tear recovere?
I am currently watching all your videos..but can you tell my grade of tear how much time will it take to heal
I am 38 and have chondromalacia grade 4 and oestartritis will this work for me
smth as good as this vid but for elbow arthritis would be also great!!
Thank you Gi Karadi!!! We'll suggest elbow arthritis to Dr. David!
Hey sir how you my physio tells me different im a 16 yr old footballer whos been injired for 3 months so far ive seen my physio 4 times and the exercises he gives me is all about strengthening my thighs he gave exercises to do and he said if i dont recover in thennext 8 weeks i gotta take a injection or something
Pls can this 28 day program be done online?
OMG !! Can i kiss you ???
Lol My knee was feeling sore did your 1st excercise just sitting on chair and moving leg backward and forward I did it 3 times and the soreness went !! Whoa
Are demi-squats good for butt strengthening? Its easier for me than bridges.
Is it possible to fix a chondral defect problem over time with this sort of exercise? Am supposed to have microfracture surgery to my knee issue but would so rather not.
Did you have the surgery? Or did you manage to fix without surgery?
Do you offer a consultation service to accompany your 28 Day Knee Program? I would be interested! Have been doing tailgate swings for a year with weights attached to ankles. Do a standing tailgate swing after walking 8-10 minutes to unlock stiffness behind knee.
Hey Donna! You're welcome to call us at 915-503-1314 and ask about the 28 Day Knee Program. We can answer any questions you have :-)
Glad you're doing the tailgate swings! We hope you get long-term knee pain relief fast!
@@epmanualphysicaltherapy do u have any zoom call meeting to provide us with the 28 days program...gladly to join it
My hip flexor gets in the way on the clam exercises. Then hip clicks lifting leg.
Hey sir
My mri report says i have grade 3 subchondral injury
Can i regenerate it without surgery?
Pls help me
Have you tried doing these exercises?
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
If you're looking for a more comprehensive program, then check out our 28 Day Knee Health & Wellness Boost Program here:
www.epmanualphysicaltherapy.com/knee-health
Hi David, I noticed that when doing clam shells I only feel my butt muscles firing on one side is this due to muscle imbalance and is this good or bad
Hey there, it sounds like there is definitely a muscular imbalance that is not good. If you are struggling to feel your glutes firing on one side, it might be better to start off by doing something more simple. You can start by simply squeezing your glutes together while you are laying down in bed. This helps to get the activation working better.
OK thank you
Thanks ! I am diagnosed with minor arthritis in my left knee as I am feeling pain in the left knee since 3 months can these exercises will be helpful for me too?
How are feeling now? I am on a similar situation and the same left knee.
my shin hurts while walking. any suggestions?
Great question Meena! Here's a video that will definitely help shin pain. The video is intended for knee pain, but it's the same root problem that sets up a lot of shin problems.
"How To Fix Your Knee Pain By Strengthening Your Toes"
th-cam.com/video/K6LEVftDXyQ/w-d-xo.html
@@epmanualphysicaltherapy thank you very much.. I'm starting these exercises right away
I have osteoarthritis in both knees. Grade 3 in left and grade 4 in right. Right knee moves and locks especially bending over. Can these exercises help or is my right knee it too far gone. The left knee pain is mostly below knee on inside. Thank you
Hey Cynthia! Sorry to hear about your knees :-(
Yes absolutely these exercises should help arthritic knees. The only way to tell if your knee is too far gone is to try this out and see if it helps or not. If it bothers your knee then back off and stop. You don’t have anything to lose and everything to gain.
Can i email you my reports i watch your videos all time
Hey Nithin! Sorry but we're unable to review any imaging like MRIs or X-rays due to legal restrictions. We wish we could help, but we don't want to face any sort of legal penalties. The only way we could do it is if you can visit our clinic or via video call if you can provide a valid legal identification with an address in Texas, USA. Sorry Nithin :-(
I have pain behind the knee. Please advice me what to do.