My new book includes comprehensive rehab programs for the 50 most common injuries and pain issues, including knee arthritis. Click the link to learn more. a.co/d/1PGnQBC
Thank you. I’m 55 and have gone through menopause. Lunges were painful and I started having the crunching sounds. All 5 of these exercises work for me. I’m truly thankful.
Hey Tom, Tampa here. I'm liking your videos, because they are structural and helpful. Tried all of them for my knee joints, and they seem to be working. The last one, using the step platform is my most helpful. Thanks for the advice, and look forward to your next video.
Hi Doc , Thanks for guiding us on the exercises. it would be helpful if you can shoot videos specifically for Hemophilcs patients since most Hemophilcs already have limited range of motion in their joints and your videos would be helpful to choose exercise wisely.
Dr. Tom: I am going ALL the way around on the bike!!!!!! 🎉🎊 The PTA has me doing the stairs which I really despise lol but they insist will help. I'm going to show them this video and try these exercises tomorrow instead because like you said for the muscle mind connection. I don't totally understand going up and down the steps if my quads are still weak but I see you're doing these too. These visuals make more sense for what I feel internally versus what I look like physically. I did start with the wall sits 2 weeks ago using a 20Ib KB for stability(since it's hollow knee down) and it did seem to feel stronger so great confirmation to get back to doing them. TY!! 💛🎗🌻🎗
So great to hear that you’re making progress! I would try the banded and ankle weight knee extension exercises in this video as they should help you activate your quadriceps muscles, which will help with going up and downstairs.
I’m 35 And spent the last 4 years laying in bed any time I could due to depression. I’m devastated to find that I developed OA from that and it is irreversible. I’m so hoping that I can stop it from getting worse with starting to be active again.
The good news is that you can increase bone density throughout your life. We have studies showing that bone density can be increased in individuals with osteoporosis in their 60s and 70s. The key is to add resistance/strength training exercises and consider gradually adding jumping exercises. Here is a study that looked at these two interventions, so you can get an idea of what they did. www.ncbi.nlm.nih.gov/pmc/articles/PMC4503233/#:~:text=WB%20and%20LS%20BMD%20significantly,in%20both%20RT%20and%20JUMP.
I hope the exercises help you! If you need a more comprehensive knee arthritis program, my book has one that guides you through three phases of rehab and has pictures of me doing the exercises. Here is an Amazon link for my book, if you want to learn more about it. a.co/d/dol2vrS
Hi all, my Xray reports are ok, and mri report DOES NOT mention the word CARTILAGE. It only mentions ACL sprain(no tear). I still have loud crepitus and so much pain in left knee. I don't know what more test is available for OA. I am just 61 kg at 6 ft height , male. age 26
Hi, I had meniscus surgery on my left knee. Both sides of the knee had to be attach again it’s 11 weeks since the surgery and it feels worse than before the surgery I used to be able to walk long distance and have pain afterwards now I walk short periods, my knee freezes, and my ankle feels like it hurts or numb next week I’m going for the gel injection. What do you feel about the situation?
Arthritis used to dictate my life, but ever since I started Planet Ayurveda's treatment, I feel like I'm finally in charge again. It's truly the best feeling.
This looks like it would really help my knee, I am already familiar with a couple of these. My question is my knee is still inflamed , Do I need to wait unitl inflamation is gone??
I had knees athroscopic surgery, after which had hyaluronic and PRP injections . But failed to complete the required PT sessions. Can I just do the 5 exercises in your video? I have 5 lbs ankle weights too. Thanks a lot
Hi tom. Im a bit confused. I hd a premature knee osteoarthritis. Im just 36yo. Love running ang hiking. Wht im confused about,some of my physiotheapist told me to strengthened up my quads my the others told me tht will aggaravate my pain. Right now i want to get back to my running and hiking but of course i still hv the pain on and off aftrr my workout. Tq in advance
Strengthening the quads is one of the most important things you can do to protect the knee joint, including slowing the development of osteoarthritis. However, with some types of arthritis and knee pain, especially pain behind the kneecap, we do have to be careful with quadriceps exercises because they can aggravate pain in some cases. You really have to experiment with the exercises and see how your body and unique symptoms respond.
Hi all, my Xray reports are ok, and mri report DOES NOT mention the word CARTILAGE. It only mentions ACL sprain(no tear). I still have loud crepitus and so much pain in left knee. I don't know what more test is available for OA. I am just 61 kg at 6 ft height , male. age 26
Hey Tom, are these exercises applicable if a patient is suffering from crepitus sounds distinct from the natural ones that occur in a healthy population? i.e. the arthritic ones that sound like sandpaper wear and tear due to degenerative changes? or should movements that reproduce those sounds be avoided at all costs?
Many of these movements could be helpful. We don’t worry too much about arthritic crepitus with exercise as long as there are no other symptoms like pain or knee instability.
Hi there, I was wondering if you could recommend some exercises to me to help with my current issues that I've been dealing with for awhile. When I naturally lay or walk my feet go outwards together with my shin but my knees are straight (it's effecting more of my right leg than my left and my right leg is my weak leg) I've noticed that I have limited inward motion of my right foot, I can barely move in inwards as it will hurt if I try force it. I also get a pain in my knee after squatting and if I try do a single leg squat on my right leg, I can barely bend it down whilst my left foot is off the ground as it brings pain to my knee and gives it too much pressure. (I can do single leg squats whilst standing on my left leg fine). Can you recommend any exercises I can do to fix this overtime? I wasn't born with my feet like this, so I think it's due to trainers I used to wear which produced the habit of walking with my feet outwards and I don't stretch often
People often turn their feet out like this, when their ankle dorsiflexion mobility is restricted. I would recommend that you perform the ankle dorsiflexion stretch in my ankle sprain part one video. You can find that video under my ankle playlist. Give it a try and let me know if it helps.
This is somewhat opposite to what another RU-vidr, who is a physical therapist has videos out on. Hesays that the knee issues are caused by muscle imbalance and emphasizes the quadriceps, and instead wants to strengthen the glute muscles. Check out the videos put out by Manuel physical therapy.
Most physical therapists will strengthen the glutes, quads, hamstrings, and calves with knee arthritis. As I said in the video, this one is focused on the quads, but there are many other exercises we would implement. The knee arthritis program in my book is much more comprehensive and covers the majority of the exercises we would prescribe in an actual physical therapy session. Please remember that a social media post or video is nowhere near the nuance or a comprehensiveness of actually seeing a physical therapist.
my question is that I found other videos by other PT's saying not to do leg extensions or squats because that makes the arthritis worse. so who do you believe?
Those exercises absolutely do not make arthritis worse. There is no research that supports that line of thinking. In some people, these exercises can create knee pain, so we would modify them or choose different options. However, it is very important to understand that experiencing pain during an exercise does not mean that the arthritis is getting worse. They are two very different things.
hi if i walk max 3km it starts to hurt behind the knee, whats wrong ? and also when i stay on my feet the knee is going in the back back more than is usual
In the gym, is it okay to use the leg extension and lying leg curl machine? I have osteoarthritis in my left knee. Working on strengthening and flexibility moves.
Dr Tom, Thank you for the informative video ! For someone with no joint space, are seated leg extensions a good idea ? Would straight legged leg lifts be better ? Thank you,
Straight leg raises are OK, but they are not as effective in terms of strengthening the quadriceps muscles. So, we do still look to incorporate seated leg extensions as long as they can be done with mild or less discomfort.
i had a really bad meniscus tear 6 months ago and the doctors had to take the half meniscus out because it was cut from blood stream for too long. I'm pretty much fine again but they said that arthrits in my knee sooner or later is inevitable. What can i do?
My husband was told his knee is bone in bone and he needs a knee replacement; however, he is morbidly obese and the doctor said he needs to lose at least 50 pounds before he will do surgery. Hubby is okay with that, but he is experiencing pain. Should he do at least the first few exercises you recommended or will it make matters worse?
Yes, I would recommend that he perform any of the exercises in this video that can be done with mild or less pain. We have research showing that working on knee mobility and strength prior to a knee replacement can expedite one’s recovery after the surgery.
Hi, I’m 27. I’ve just had an mri after 10 months of knee pain and inability to bend my knee past 90 degrees. I’ve been told I’ve got a cyst and bone edema and I’m worried it’s arthritis. I’ve got an urgent appointment on Tuesday. Could this be a possibility?
I’m confused… my physio said that a quad that is too strong can cause undue pressure on the patella and, as a result, I need to work on my glutes. Who is correct here? Please could you clarify what I should be doing? 🤔
The knee arthritis research is supportive of both glute and quadriceps muscle strengthening. However, quadriceps exercises do naturally put more stress on the patellofemoral (kneecap) joint, so we have to prescribe them in appropriate doses. The quads are the most important knee stabilizer, so they are an important element of most knee arthritis rehab programs.
Why does it leave one knee then move into the other knee? Is it gout? It doesnt hurt when i bend it, but when i put weight on it, it hurts to walk, or stand.
Bro please make a video on saphenous nerve pain also ,I have full mobility of my knee but still I can't sprint, jump or exaggerate my left knee... it would be a great help brother if you post the next video on this❤
Have you seen the sciatic nerve mobilization exercises in my recent leg nerve pain video? Saphenous nerve pain often improves after mobilizing the sciatic nerve. You can find that video under my spine playlist or by scrolling through my recent videos.
I have the same issue. Therapist has not figured out what’s going on. You’re the only one that mentioned my symptoms. Docs, therapists, hundreds of RU-vid videos and nothing. I injured mine on a knee stretch on the opposite knee. Freak accident I guess. Are you doing better now?
@@RehabScienceI think I have this injury. More debilitating than my 2 acl injuries on the opposite knee. Walking is way more difficult, and I have to walk a lot and lift objects to make a living.
Thanks Dr for this video.i tried the last exercise today. I feel cool with it. But then is it normal to feel slight pain besides the knee a few minutes after the exercise? I started feeling some sharp pains beside my knee some minutes after the exercise
In some cases, people will experience a flareup in pain for a few hours after the exercise session. As long as your symptoms have returned to baseline by the next morning, these should be fine to implement.
What causes the knee pain? Possible swelling. When the muscle contracts it extends the leg. When the muscle relaxes it bends leg. By contracting and relaxing the quads, you are stating that muscle mobility improves. Muscle mobility may improve if swelling is diminished or inhibited. What is the impact of these exercises on swelling if swelling is the root cause of knee stiffness and impaired mobility?
I'd like to say, IF someone is hypermoblle in their joints (knee especially), be careful NOT to push your knee down into the floor when doing the leg slides.
This is good, I have discomfort in the knees (when walking but can manage a few miles) diagnosed as OA probably caused by the job I did for years where I would be kneeling, now retired I have more time to work on them with your fab excerises.
Easy to say , nice exercises. , but none of this videos mention what level to be done for people recovering after injuries , how to exercise when we still in pains ??? What about we damage more inside ... ?😢 what about that simple feeling when is hurting means no need more hurting ...
My new book has comprehensive programs that guide you through the phases of rehab. My RU-vid videos only show a few exercises that typically help, but aren’t complete programs. Here is a link to my book, if you want to learn more. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/c4jPxjv
Hi sir, There is no collagen in my knees😢. Crack sound coming and very pain too. I couldn't do any exercise even I couldn't go for walking 10000 steps per day. I'm over weight I need to reduce 30 kg and my age is 40(female) Pls help 😢
Squatting is not contraindicated. This is an outdated belief. Strengthening the surrounding muscles (quads especially) helps to offload passive/static structures including cartilage. Obviously, if someone experiences pain with squats, then we would look to modify the movement (decreased ROM, less weight, altered biomechanics, etc).
Yes, some people with knee arthritis will feel grinding during the exercises. As long as the pain isn’t more than mild, it is OK to continue with the exercises.
If I understand, I have knee pain due to a lack of cushion in the knee joint, how do the exercises you mention help? How do the exercises offset the lack of cushion? PLEASE help. I am blessed but sick of the inability to live life.
Exercise will not cause the cartilage to regenerate, but strengthening the muscles around the knee will help take stress off of the joint. When the muscles are stronger and have better control, they can accept more of the load rather than this stress being placed to irritated joint structures.
In leg extension it is sfe to work the last 15 degrees otherwise if you have arthritiw it it will worsen the situation. The Bending one knee exersize it is very dangerous if you have arthritis the other exercises are fine.
None of these exercises are inherently dangerous when someone has arthritis. People vary greatly in terms of their symptoms, so we have to approach each situation independently.
I watched a video tutorial about this subject while sitting on the seat with an ankle weight and they said do not fully extend the leg to total straight, just lightly swing it, do not straighten, so god knows.
Not according to the research. Appropriately dosed loading has actually been shown in recent research to improve the health of the cartilage. Bricca A, Juhl CB, Steultjens M, Wirth W, Roos EM. Impact of exercise on articular cartilage in people at risk of, or with established, knee osteoarthritis: a systematic review of randomised controlled trials. Br J Sports Med. 2019;53(15):940-947. doi:10.1136/bjsports-2017-098661
Believe what? I wasn’t trying to convince you of anything. This video only covers what we have found in the research and what I have used with patients in my 17 years of orthopedic physical therapy practice.
You might try the exercises in my mid back pain video, but I would really recommend working directly with a physical therapist considering the type of surgery you underwent. You can find that video under my spine playlist.
I had heart surgery on 11th february, discharged from hospital on 20th, but mid back pain is still there, told doctor, he said it hurts from being in ICU for a week. And my surgeon was Dr. Devi Shetty. Surely you know him?
Another important thing is that I have a fever every day which is up to 103°, and it hurts a lot if I sit for a long time, what should I do in this case?
