BONE on BONE KNEE PAIN Workout with a Physical Therapist | Dr. Alyssa Kuhn PT

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It is possible to find relief ✅
Brand new bone on bone routine released: • Gentle Seated + Standi...
If you have bone on bone knee pain or bone on bone knee arthritis and have a difficult time finding exercises that don't flare up your pain, this video is for you. This 10 minute workout was created by Dr. Alyssa Kuhn, physical therapist and arthritis specialist with Keep the Adventure Alive. It is possible to workout with a bone on bone knee we just need to make sure you are doing the right exercises that don't flare up your osteoarthritis pain. Knee osteoarthritis can be tricky but I promise you that your joints will feel SO much better when you are able to move.
These movements will be nice to your bone on bone knees and show you how to you can totally move again! Get started with this beginner workout for knee osteoarthritis and see how much better you feel afterwards!
BEST Beginner Workout Video HERE: • Where to START with ex...
//Articles:
11 things you should avoid with bone on bone knee pain: keeptheadventu...
Everything you need to know about knee osteoarthritis: keeptheadventu...
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Website: keeptheadventu...
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Subscribe to our RU-vid channel: / alyssaadventurealive
Get Dr. Alyssa Kuhn's book, Move Well Age Well: How to Rock the Later Years with Fitness and Mindset: amzn.to/3tv8SjP
Best shoes for osteoarthritis relief: bit.ly/35oHv0O
Disclaimer: This post 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 video or site.

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6 окт 2024

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Комментарии : 126

@arthritisadventure Год назад

Check out this brand new 15 minute bone on bone workout that includes seated and standing exercises to help your joints feel good! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE--Q68eY9k5Ps.html

@Berrypancakes229 11 месяцев назад

How about for bone on bone shoulder

@pattyoconnell1950s 10 месяцев назад

My left knee which had a petellaectomy (1976)has sharp pain and runs down inside of left leg. I had begun some stretching which has helped a little. I’m going to try your video exercises also. And I will comment my future results. And I have stopped consuming sugary foods and beverages.

@dorothybuchanan5628 8 месяцев назад

Alyssa, I have bone on bone pain in my right knee. Tonight it was very stiff and painful. I have been wanting to see if you had a video for this situation. There it was tonight. I did the exercises wiith you and I couldn't believe the relief I felt in that knee. Stiffness was gone and no pain. I will be doing them everyday with you. Thank you so much.

@arthritisadventure 8 месяцев назад

So glad you found it! Make sure you share with others.

@mariankeller5852 Год назад

I had bone on bone on my right knee..I injured it 4 times..pulled hamstring twisted and hit it on a desk drawer at work..requiring surgery.. ..it was painful but I walked 3+ miles 3 times a week plus doing yard and house. work...my leg was crooked with the knee moving to the right side of my knee.....I did this for 10 years..I twisted my leg and saw an orthopedic surgeon..opted for knee replacement ...today my leg is straight..I walk without pain and have no regrets...

@kimvernon9416 2 года назад

Alyssa, I found this video by accident. I have no cartilage on inside of knee and have had a bad flare up and am really struggling. This is helping getting me balanced and moving again more than anything else. Thank you so much.

@arthritisadventure 2 года назад

I love hearing that Kim! More videos like this are coming!

@maureenwebster4162 Год назад

Just found this video. I am facing knee replacement surgery soon. I used to do 12,000 steps daily, it is difficult. I will definitely save this video to use daily. Thank you

@arthritisadventure Год назад

Adding variety with the moves shown in this video can help to improve joint strength and help to improve walking ability!

@Lorrainecats 10 месяцев назад

I'm facing knee replacement next year for bone-on-bone. The only exercise my surgeon wants me to do is stationary biking. The bike in our fitness room cannot be adjusted so that it doesn't make my knee crackle and hurt. Any advice?

@victoriarwerengera4831 5 месяцев назад

The moving leg is the one with knee on knee pain? Please!

@dorothynugent4632 5 месяцев назад

I am very excited to find this video because I have bone 🦴 on bone for 4 years and i am not taking any surgery and it is very hard to find a doctor that will give exicers for my knee all they talk about is surgery

@cdipsingh 3 месяца назад

I workout 6days a week & I have bone on bone knee contact - I stood for 8+ hrs last night at a concert 🤦‍♀️ and in pain today. This workout got me moving today but without pain...im so grateful to have found your workout ❤

@arthritisadventure 3 месяца назад

I'm so glad too! Make sure to check the other ones on the channel.

@sandraphillips8307 Год назад

Thank you so much, Alyssa. For years I have only been doing floor exercises and a bike for my knee arthritis. I was so glad to find your site. I like the fact you give information on how to do them properly and the goal for each exercise. SANDY

@arthritisadventure Год назад

You're so welcome!

@jennas2068 10 месяцев назад

This is exactly what I needed!

@arthritisadventure 10 месяцев назад

Great!

@joewahrerMotorcycleMan 2 года назад

Thank-you Dr. Kuhn! As I was doing the exercises for the first time I thought to myself, this is a silly exercise for my knee. Then you explained why you had us doing it and I could feel myself fighting for the balance you were talking about and yes it was working my whole body without me knowing it. :) I'll be back daily, thanks again!

@arthritisadventure 2 года назад

It’s amazing how the littlest things can make a huge difference!

@jojom5409 2 года назад

Hi Dr Kuhn! Love, love, love your videos. They are easy and "senior" friendly. I just started your exercises in hopes to better my bone-on-bone knee issues. I don't want to have surgery - my knee doc is telling me that is time to consider it. Think I'd rather go the route of losing weight and exercise therapy. Hope this will be the best route. Thank you for your expertise and sharing your knowledge - much appreciated.

@arthritisadventure 2 года назад

Hi Jojo! Welcome, I’m glad you are here! Definitely approaching movements with consistency while listening to your body can be a great way to make gains and avoid surgery 💪🏽

@blkrose5175 3 года назад

I have bone on bone osteo, and am trying to avoid total knee replacements on both. I will try this. Thank you♥️

@arthritisadventure 3 года назад

You’re welcome. Let me know how it goes!

@alangoudie2299 2 года назад

Thank you for your excellent advice. I intend to do the exercises regularly.

@arthritisadventure 2 года назад

Great to hear!

@vegana3901 2 года назад

My first day doing this workout. I am a 59 yr old female with OA of knees, right knee is bone on bone. I found the fast heel kick back exercise very difficult for my right knee. It was catching on every kick and I don’t feel I accomplished much on that one. Hoping it gets better with more practice. Thank you!

@arthritisadventure 2 года назад

Yes, that one can be very difficult when first starting out but also you accomplished the workout still and that’s something to be proud of!

@vegana3901 2 года назад

@@arthritisadventure back for day two. Still very difficult with kick back on right knee. Feels like I’m just lifting my leg straight back to avoid the pain LOL. Slow kick backs were more difficult today. I’m not giving up though!

@vegana3901 2 года назад

@@arthritisadventure Day 3 complete. Kick backs still challenging on right knee, only raises about a foot. Gonna finish out the week with this video then move on to the 20 min video.

@MPam1619 Год назад

Unfortunately, my R knee is slightly bent. So, may have to do a modified version of these exercises. Thank you so much.

@ksachi2302 Месяц назад

This is exactly i need thanks

@arthritisadventure Месяц назад

You are welcome!

@karok474 3 месяца назад

Alyssa, just yesterday came across your amazingly helpful and warmly easily to follow video and started with this program right away. I have used up knee cartilage on both sides, have scoliosis and experienced a pelvic fracture both sides back and front last year. Perhaps you could recommend some other of your videos too to incorporate in my daily muscle strengthening and pain relief program for legs and back? Thank you so so much dearest Alyssa💜♥️

@arthritisadventure 3 месяца назад

Hi! You can search more of the channel to see other videos. you can also subscribe to see upcoming videos. I also have my membership, Adventurers for Life, that you can look to join if you want a premium experience. You can join here: www.keeptheadventurealive.com/start

@me4jesus430 3 года назад

Thank you! Going to do these.

@arthritisadventure 3 года назад

Wonderful! Let me know how it goes!

@dr.vijayakumark1478 5 месяцев назад

You are really great.May God bless you.

@arthritisadventure 5 месяцев назад

Thanks a lot!

@sportsbeat1673 2 года назад

I watched now I'll try.Plus it's nice to have such a good looking therapist!! Thank you!

@arthritisadventure 2 года назад

You’re welcome!

@karok474 3 месяца назад

Alyssa, also is it possible that my lower back muscles are a bit score the day after my first few exercises? I cannot believe how much my knee pain already lessened after yesterday’s first try of your exercises, I’m so so amazed 😃 already discovering I’m not alone in this took half of the pain alway 😊

@arthritisadventure 3 месяца назад

Potentially- some discomfort may be common when trying new movements but recovery should be fairly quick

@adedokuntinuade8396 Месяц назад

You are amazing

@arthritisadventure Месяц назад

Thank you so much for the kind words!

@blancaaguilera6921 3 года назад

Thank you Dr.😘

@arthritisadventure 3 года назад

You're welcome 😊

@LatashaKoko Год назад

All am saying is thank you very much

@arthritisadventure Год назад

You’re welcome!!

@aideperez-pena7716 2 года назад

I have no patella in my left knee. Both knees are bone on bone. I am having a difficult time moving around. My doctor told me to strengthen my thighs in order to be ready for knee replacement. What exercises do you recommend? Thank you for your videos, great job!

@arthritisadventure 2 года назад

How does this one feel?

@aideperez-pena7716 Год назад

It feels good. It has given me strength.

@teremanzur 5 месяцев назад

Just for me. Thanks a lot...

@georgiacapozzi7055 2 года назад

Thank you

@arthritisadventure 2 года назад

You’re welcome!

@wsegen 2 года назад

hi, i like your approach and feel comfortable with he moves. It would help if the audio were better. Sounds like wind across the mic. thanks.

@arthritisadventure 2 года назад

Glad you liked it! The next step is the 4 day challenge, that gives four arthritis friendly workouts, totally free: www.arthritisadventure.com/challenge

@azharsohail5797 2 года назад

Thank you for this video. Its a week since I am following your exercise and I already feel strong in my legs, I am 50 years and have no cartilage on inside of my both knee. I have a question regarding the Omega 3/6 supplements. I took them 3 years back and my LDL shot up. We have a family history of high cholestrol. Appreciate your advice on this. Thanks once again for sharing the video.

@arthritisadventure 2 года назад

Glad you found this video helpful. Although I cannot give personalized supplement advice- this may be something to discuss with your doctor who is aware of your family history and current health condition!

@laverncage54 10 месяцев назад

THANK YOU 😊

@arthritisadventure 10 месяцев назад

Welcome!

@juanpunch6557 Год назад

Alyssa, thank you for this video. I found it on accident. I will keep following along . I am a 51 year old karate instructor, that has had to step away for a minute from what I love doing. I have gained a lot of weight since I haven't had much movement. I am in the process of losing it because I need a knee replacement. I started sweating, Thank you for this video. Osu.

@arthritisadventure Год назад

I’m glad you found this video and I hope it made your body feel good!

@StaceyMane 11 месяцев назад

@@arthritisadventureBad video. Wrong choice of words to say Bone for bone. This person was not trained well.

@sportsbeat1673 2 года назад

Hey Dr. A! I just started your exercises for my knees. After 50 years of running I had to stop with the bone on bone situation. If I do the exercise's five days a week, in your estimation, how long should it take to feel relief even though I totally realize that it is an individual thing. My thanks for your time and help!! John.

@arthritisadventure 2 года назад

It really depends on the strength you have now and the movements you are doing to prepare.

@sportsbeat1673 2 года назад

@@arthritisadventure Ok, thank you. I wanted to let you know how great it is that you take a personal interest in all of us!! Means a lot! Thank you for your professionalism and physical help!!

@teremanzur 5 месяцев назад

I woul like to have a video with exercises for pain, remaining standing . Thanks in advance

@brianpspruyt8166 5 месяцев назад

Like these exercises.

@arthritisadventure 5 месяцев назад

Great to hear!

@sportsbeat1673 2 года назад

Hello Dr. A! I mentioned that I had to stop running after 50 years of 3.5 miles a day and sets of 100 yard wind sprints. The ortho doc said if i keep running, i'll need kness replacements. I saw on the olympics xcountry ski racers training on roller skis in the summer. It is gliding and not stomping like in running. It gives a great whole body cardio workout. In your opinion, with my bone on bone knee problem, would you recommend this as a new cardio exercise with gliding instead of the pounding that running causes? Thank you for your help and time!! John.

@deejano19 3 года назад

Thank you for this video, it was great. Have not seen these exercises before. I will do these daily. I have bone on bone in my right knee and doctor is surprised I'm not ready for a knee replacement yet. I am physically active, exercise and play golf regularly while wearing a knee brace. Have been getting orthovisc shots and cortisone when necessary. Can walk fine, stairs give me a problem but I'm determined to conquer that. I have a question re exercise bikes. I do my bike daily for 20 to 30 minutes. Is that too much? My bike at home is a recumbent bike, while traveling I am using a Nordic. Any advice you can share would be appreciated.

@arthritisadventure 3 года назад

Hi Dee! I'm glad you liked the video. There isn't really a time limit on the bike unless you begin to feel pain or any other adverse signs. The biggest thing is making sure you are getting variety in exercise aside from just the bike, like the exercises in this video!

@SeniorHiker77 3 года назад

Thanks Alyssa. 👍

@arthritisadventure 3 года назад

absolutely!!

@janinebollhoefer4325 5 месяцев назад

Love this one. My knees feel really good.

@arthritisadventure 5 месяцев назад

That’s great!

@nancym1430 13 дней назад

Hi Alyssa. I've been watching and listening to some of your videos but honestly I have trouble hearing you on some videos depending on where you are filming. Some of the rooms you use have a lot of echoes, and in this video the sound seems muffled and then when the music comes on it's just very distracting and hard to hear! Any chance you can just have one room that you use for filming that has good sound? thank you

@arthritisadventure 13 дней назад

Many of the older videos we had not yet perfected the audio so the newer videos have updated audio. I am not able to change the audio on a video after it’s been published.

@tracygreenacre3199 2 года назад

will these exercises help with knee stabilization thankyou

@arthritisadventure 2 года назад

They can! The best way to stabilize your knee is with strength and balance!

@tracygreenacre3199 2 года назад

@@arthritisadventure thankyou

@SabiraSadiq-k7r 3 месяца назад

Hii greetings Kindly help me with ankle arthritis exercises 🙏🙏🙏thank you and stay Blessed 🌷

@arthritisadventure 3 месяца назад

There are ankle specific exercises in the membership, Adventurers for Life.

@denisechiddington8836 2 года назад

Hi I have just found your video my left knee is bone on bone its flared up before christmas its still very painfull will my knee get better need to get back to work

@arthritisadventure 2 года назад

It’s hard to predict when it will get better but setting yourself and your knee up for success will increase your chances- primarily with gentle movement that doesn’t continue to flare it up and controlling inflammation with food are two good places to start! This post should help: keeptheadventurealive.com/bone-on-bone/

@jaquelinederozario7941 7 месяцев назад

Dr Alyssa could you pls advice me if I need to wear a knee compresser or not while doing my exercise tks

@vikkimackinnon9165 10 месяцев назад

I have bone on bòne knee arthritis. I also have osteoporosis and Parkinson's disease. I'm wondering if it's safe for me to do the forward bending exercises .

@tinabarbour2568 2 месяца назад

Not sure if I missed it, but how often should you do these exercises?

@arthritisadventure 2 месяца назад

Most of the rep schemes are in my membership, Adventurers for Life.

@LadyJ.461 5 месяцев назад

Tfs Blessings 💙💙💙🙏🏼

@arthritisadventure 5 месяцев назад

You are so welcome

@larainebentley1546 Год назад

Hi Alyssa, I watched your video with the lady who helped her knee pain. My question is, where do I start. Is there a whole group if exercises? Laraine from Australia

@charlestonscnative9083 Год назад

I have signed up for emails on her site and sometimes there are 4 and 5 day challenges that give a different workout for each day. I am hopeful to achieve some pain reduction since I use a wheelchair for any errands. She also has an in-depth program for purchase on her site.

@arthritisadventure Год назад

Yes- she is right above! You can sign up for the free challenge to get started here: arthritisadventure.com/challenge

@patsyhinds7872 2 года назад

What is the duration of these exercises?

@arthritisadventure 2 года назад

What do you mean by duration?

@patsyhinds7872 2 года назад

Ugh

@patsyhinds7872 2 года назад

How long do you have to exercise? How many months

@se5594 2 года назад

Are these okay for post PRP knee injections?

@arthritisadventure 2 года назад

It really depends on how you’re feeling and what the protocol is from the physician that did it.

@bobbiejz8526 Год назад

The music is too loud and distracting to what you are telling us. Great video thank you for the exercises

@karok474 3 месяца назад

Alyssa, after following the first of these exercises for a week now my knee pain reduced enormously 🙏 yet when I performed the last three today, I feel intense pressure on my lower knee caps, could the heels up exercise have aggravated the joints? 😕 but at the same time I kneeled down to get sth from my bottom shelf and when coming up I try to use my legs muscles instead of my upper body to pick sth up I think I tend to put all the weight on my knees without awareness because my upper leg muscles are still not strong enough- could this be? Also my pelvic and back are quite weak to support weight due to osteoporosis and a past pelvic fracture 🙁 uh, that’s a lot.

@karok474 3 месяца назад

basically all my muscles are quite weak to lack of any cardio or stretching or strength exercises and I tend to pull my muscles easily especially my middle back ones with just slight a ‘wrong’ movement. I’d so much appreciate any of your advice dear Alyssa 🙏 thank you so much.

@CarolWalter-zf3qd 4 месяца назад

I have bone on bone knee osteoarthritis my knee locks and gives way will these exercises help me l am 70

@TheRohitpuri 2 года назад

Is this ok for back pain , buttock pain

@lubnakhan2073 3 года назад

Ho many times we do in a day?

@arthritisadventure 3 года назад

I would start with just one and go from there!

@omumashiva Год назад

🙏

@lubnakhan2073 3 года назад

Can I do this exercises with my knee brace on my knee ?

@arthritisadventure 3 года назад

hi! you can, I usually recommend a compression sleeve but you can also do it with a knee brace as long as the exercises feel good to you.

@lubnakhan2073 2 года назад

@@arthritisadventure thanks I hope I can stay a way from surgery after this

@susananderson9619 Год назад

Both of my knees are bone on bone

@ChristineYardley-u7u 5 месяцев назад

I’m finding the background music a little disconcerting while I’m trying to listen to your instructions :(

@arthritisadventure 5 месяцев назад

This is an older video. I no longer use background music. Here is an updated workout you might find helpful: Gentle Seated + Standing Workout to Achieve Bone on Bone Arthritis Relief ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE--Q68eY9k5Ps.html

@ChristineYardley-u7u 4 месяца назад

@@arthritisadventure Thank you, I will take a look