1. Knee motion: Mulligan Technique (do it 10 times, twice in a row if you want, but best only once a day) 0:50 2. Knee motion: McKenzie Concept (can do this one throughout the day) 3:41 3. Knee Strengthening: Straight Leg Raise 5:53 4. Hamstring Strengthening: 7:26 5. Shallow Squats: 9:06 6. Shallow Lunges: 9:57
Awesome video Doctors Bob and Brad. Exercise is indeed important to keep the muscles strong. I like these tips too For managing osteoarthritis: 1. **Stay Active:** Engage in low-impact exercises to maintain joint flexibility and strength. 2. **Manage Weight:** Maintain a healthy weight to reduce stress on weight-bearing joints. 3. **Use Joint Protection Techniques:** Be mindful of joint movements and avoid excessive stress. Use assistive devices if needed. 4. **Hot and Cold Therapy:** Apply heat or cold packs to ease pain and reduce inflammation. 5. **Medications:** Consult with a healthcare professional for pain relief and anti-inflammatory medications if necessary. 6. **Physical Therapy:** Work with a physical therapist to develop a tailored exercise program and improve joint function. 7. **Balanced Diet:** Consume a well-balanced diet with anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids. 8. **Joint Supplements:** Discuss with your healthcare provider about the potential benefits of supplements like glucosamine and chondroitin. Always consult with your healthcare team for personalized advice and treatment options.
I picked up skateboarding and my right knee felt extremely awkward after every session. Not necessarily pain, but more pressure/ discomfort. The twisting of the bone while bending INSTANTLY helped me. You are life savers.
Thank you Bob and Brad, your exercise demonstrations are really good for elderly people who have become sluggerds (like me) because of the corona lockdowns. Keep showing us how to get fit again and greetings from the Middle East !! 👩🦽👨🦼👩🦯🏃♀️💃🤸♀️🚴♀️🤾♀️🧘♀️💥
Very informative and helpful! I am 64 - diagnosed in 1978 with RA - still have my own joints as bad as they are.. my RA is no longer active, but the damage remains - I am no longer on any conventional medications for pain!! My knees are what bother me the most (I am blessed, guys) however, my X-rays and MRI’s look horrific! You have helped me so much with these sets of exercises I can easily do to help alleviate the pain I’m in while ambulatory. Y’all are so helpful to peeps like me that need to be shown what can be done to help ourselves deal with a potentially disabling condition. I believe in y’all so much because you’ve helped me over the years and especially A PT that came with home Heathcare 3 yrs ago, showed me an exercise for a badly broken rotator cuff from a fall 3 yrs earlier. Since I’ve been doing what she told me, I can now get my arm up to wash my hair and to put a ponytail in! That’s miraculous to me! What y’all do is amazing and I’m so glad I came across y’all while looking for the leg braces with springs (I’m desperate for stability when walking)!!! Thank you! DMO
Thanks Guys these exercises are really helping. There are many things with internet that drives us in the wrong/right direction. Having these in RU-vid and watch them free of cost is heavenly Happy!!! :-)
I’m 44 and have had knee issues since in my teens. I recently twisted my right knee getting out of the car. It was extremely painful and felt as though it was buckling when Id stand up. I did the maneuver where you grab the tibia and twist inward while applying your weight pressure. I did it a few of times. I felt a small pop then a larger with audible pop and felt immediate relief. It’s tender-more like a sore muscle now but WOW!!! That fixed my knee (at least the most recent episode). Thank you so much!!! You’ll never know how much you helped me!!! I was able to do my workout and have full mobility today!!!
I have osteoarthritis in both knees but one is more worse than the other lately I can’t bend the bad knee and if I sit and stand up a lot of pain I will try these exercises and see if it will relieve some of the pain thank you
I already had a knee replacement in my right knee. It took forever for me to be able to straighten my knee out flat. A physical therapist helped with my hamstrings which helped me straighten it.
Thank you. Even though this video is a few years old.. I am hoping it will help me. I recently found out that I have OsteoArthritis in my knee and other parts of my body.
I was diagnosed with osteoarthritis in my upper spine with bone spurs, lower spine and hip. Been doing PT for those things for a few weeks, and now im beginning to feel knee pain. Its so sad how we start breaking down.
Been doing the strenghtening exercises during the pendemic, it worked well on me. Recently i managed to have 3.5hour trekking, it is totally fine on my knee.Thank you very much for the video. Im 64 cycling and trekking are my love, so happy i can go back again.
Thank you so much Bob & Brad for sharing these wonderful exercises. I was diagnosed with Mild Arthritis due to over cycling and was recommended PT to improve my knee pain. All the 5 exercises really worked well for me and I could tell my knee is getting stronger day by day. You people are doing a very great job. Can't appreciate you both enough. I also love the panache style of your presentation. Many thanks ❤️ once again 🤣.
I can't wait to do this tutorials sir,I'm glad i see your video its been a month that I'm suffering knee thigh pain i can't move at night to pain I'm taking medicine useless still pain is there.pls.if you read both this comment i need a advice. At this time i start to do the step hope it will works to less what i feel thanks for sharing
Thanks Bob and brad everything that you guys are saying I am experienced it I can't bend my left knee too far I'm going to do these exercises I'll be watching the videos first
1:10 Oh my God! Thank you! Thank you! Thank you! I didn't know what the hell was going on with my knee and my doctor pushed and prodded and I felt no pain, so she chalked it up to arthritis and suggested physical therapy. I felt the pain when stooping, lifting, or moving my knee in certain direction. This whole virus situation happened and I was unable to make that happen. I came across your video while looking for a brace for my mother. The first time I did it, I was amazed that my pain was gone. What the heck! I've watched many of your videos, but I'm so thankful this one popped up.
The first one is a bit difficult. If I use my hands to twist the tibia, my hand get tired easily. It takes some strength to do it. And then I discover a method. I use a resistance band (the thickest one) to help me. I wrap my leg with it. I make several turns to increase the gripping force. I leave one small loose end as a handle. I pull that handle so that the resistance band twist my tibia. Now I can do it without making my hand tired.
When you rotated the tibia, that made a lot of sense to me. Last year I fractured mine, and ended up having surgery. I've worked hard to get back to "normal," and I've done a pretty good job. But every so often I'll get a sharp pain in that knee when I'm walking, and I'll bet this is the problem. Also, I notice that I know have some knee valgus, and I bet that contributes. I'm trying to work on that, as well.
love you guys.. am here cleve) from mexico for back surgery and suddenly one of my knees started screeching in pain. could not even stand on it. xray and scan said, "yea, you have arthritis", duh.. no answer as to why so sudden and severe.. 2 months later ortho says i need a replacement.. that would be a "no". hate the replacement on the other knee. hard to kneel and pray on one. so.... i will listen, take notes, and repeat, repeat your suggestions and other videos. am learning us baby boomers, can have this kind of thing happen. thanks to both of you.. mexican beaches await me.
@@Bobbiecarter23 girllllll🥺 have you started therapy? It’s been working well for me! Try watching some RU-vid videos because this stuff can get* pricey
@@adarhasanchez6038 no I can’t do any right now cuz everything going on. 🙁.....I was trying to find more videos on RU-vid but I still haven’t found any good ones. And why Karen in our convo? 🤣🤣🤣
@@Bobbiecarter23 have you tried tik tok?? Maybe you can find something there sis! Girllllll I got this cream at Walgreens and it’s pretty good! Try it out! It’s called voltearen or something like that! It’s for arthritis pain and it’s orange! & girl idk she annoyed me. She lucky I had time😹😹😹😹
yes these guys are brilliant already using knee strengthers that they recommond in another video and im already seeing the benefits in less than a week ... cheers
There are several suggestions to relieve joint pain research some easy exercises online Drink plenty of papaya seed tea Eat bananas and other fruit and also turmeric take Eazol (I read these and the reasons they work from Hartlyn Pain Plan site )
Lovely Video! Forgive me for the intrusion, I would appreciate your thoughts. Have you thought about - Dinanlinson Rocky Position Approach (probably on Google)? It is an awesome one off guide for learning how to fix chronic knee pain without the hard work. Ive heard some great things about it and my old buddy Taylor after many years got amazing results with it.
Not certain about the points made but ,if anyone else wants to discover joint and muscle pain try Magonsi Pain Ease Expert (do a google search ) ? Ive heard some interesting things about it and my neighbor got amazing results with it.
Thank you! I had ALC replacement 22 yrs ago (hamstring tendon), and now from years of teaching cardio classes my knees are kaput (add plantar faciatis into the mix). I am going to start implementing these moves as part of my stretch at the gym
Love your channel! Everytime I have an ailment, I come here. Also recommend your channel to others that complain about something. Wish I could subscribe and like more than once! My knees hurt when I'm going up steep stairs, and that's the only time...so far.
Thank you so much..I do some and it does seem to work..ok the one you sit get a hassock put your leg out use pressure above knee and below..But I was making a mistake I have been pushing on knee..And My Dr has me sitting in chair like 15 minutes at a time..Phew that is really sore doing that.. thanks again really will put this to good use..👍💜
♣♣♣Sometimes when the arthritis bouts were worst, I would lie in bed for days. Andrew wants to go to a meeting or go on a trip, but I can't go with him. I remember that on the 22nd anniversary of our wedding, we planned to go to the famous old five-star restaurant on the second floor. I couldn't walk up the stairs and we ended up eating pizza down the street. This was a sad reality for a young woman in her early fifties. This should be our golden year. Most women our age feared that their husbands would run off with a younger, more lively woman. Well, Andrew has a woman who is more agile but she's actually two years older than me. to get arthritis solution here : tinyurl.com/y3t83cje?TruEer8 > ♥♥♥
I found out at age 38, after a knee op, that I had early onset OA, by which time it was grade 3. It's now 13 years on and I still have my own knee. I can't walk much on it, though. I'm not sure I can delay the inevitable much longer.
The Penn and Teller of physical therapy! Good videos, guys : ) Funny how Brad keeps saying, "sure... Right... Yeah.. Uh-huh." Good advice and good teamwork.
I’m 21 and had a injury at work (a blow to my knee) and i had pain stiffness and clicking since, I never filed a claim and this was 3 months ago it happened so now I am trying to make sure I don’t seal my own fate thanks for the video and if anyone has advice please give me some thank you.
hi, I was diagnosed with complete acl tear and osteoarthritis in the right knee, my ortho doctor told me that the only solution is to have a knee surgery to correct it, it is possible for my knee to heal without surgery? can you recommend some exercises for my knee to heal or ease the pain? thanks
Hi. I was 38 when diagnosed with osteo arthritis. I am now 45. So I know about this and I know why climbing the stairs isn’t enough. You HAVE to put more weight through your muscles. Your body weight isn’t enough. I do weight training with a few sets and reps of a maximum load of weight, eg. 70kg on a leg press machine. This will make your muscles so much stronger and by doing this your muscles will be strong enough to take the pressure off your knee joint and therefore making the knee more supported. It is so important to do this. I was told that I would have to have had a knee operation in 5 years of my diagnosis but I only suffer if I don’t do the maximum weight load on my legs. I hope this helps you and you do not need to suffer any more. 😊
What exercises should I do if my cartilage is gone in both knees, I get replacements in Nov. But I wanna know whuch ones strengthen surrounding muscles I have a gym membership should i use the weight machines there????
@@BobandBrad Guys do you think it helps to take Hyaluronic acid capsules for the synovial fluid ? Also when do you know whether to get cortisone injections? Any thoughts on this? It is so frustrating as I don't know what to do for the best. x
