Bone on Bone Knee Relief: 13 Expert Tips to Avoid the Need for Surgery 

Thank you for giving me confidence when reading your comments. I am eighty-five and have walked my labradors for miles every day. I sadly lost the last one in May, consequently I do not really walk now. My left knee is very painful and I am terrified of doctors surgeries. I am considering following your comments in order to ease the discomfort.

Yeah traditional doctors are like that, they only believe in pharmaceuticals

You are very welcome Deborah! We appreciate your support!

Hey there, you are very welcome! We are so glad that we were able to help you. We appreciate your kind words and support!

Hi Gloria, you are welcome! Just in case you're interested, we have a knee arthritis help playlist. You can check it out here: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We'd love to hear how you are doing as you progress.🙌 Please take care!

Hey there, you are very welcome! We are glad you found this content helpful!

Hey Tony, that is awesome! Thank you for letting us know these recommendations have worked for you!

Hey Sadie, you are very welcome! We are so glad your dad recommended us as well! We have a lot of content available to help keep you as mobile as possible!

You are so welcome!!!!! Have a great day Lirenchan.

Hey there, you are so welcome! Thank you for letting us know that you like our content!

Hey Jeanette, you are very welcome!

Exactly! 🥰

Hey Shiv, you are very welcome! Thank you for your support! We really appreciate it!

Hey Sujatha, you are very welcome!

Hey Patricia, thank you so much for the kind words! We really appreciate it!

Hey Stella! You are so welcome, we than k you for finding our channel and hope that our videos have been helpful. Here are some additional resources that you might consider looking into if you deal with knee arthritis: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i "Knee Arthritis Recovery Program" The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program We wish you the best on the road to recovery! 🙌

Hey Jennifer! You are very welcome! We are so happy that we have been able to help you heal your knee!

H​@@epmanualphysicaltherapy

Hey Barbara! You are very welcome! We are so glad you have found our information useful.

@@epmanualphysicaltherapy I’ve been told I have bone on bone, but what’s not bring figured out is why I can be walking, just simply walking, and my knee will all of a sudden feel like the top of my leg has gone over the bottom and It’s an excruciating pain with swelling. I then can’t put my foot to the floor for a couple days, then I can put the ball of my foot down but not the heel, then about day 3-4 I can step again. It’s happening with more frequency- about 1x a week now😢. What do I need to push in asking to be looked at?

Hey Lady, you are very welcome! Thank you for checking in and letting us know where you are from! We love to hear from people all over the world!

Hi Shela, it is our pleasure! We are grateful you found this information helpful. In case you are interested we have a knee arthritis help playlist you might find helpful. You can access it here: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We'd love to hear how you are doing as you progress.🙌 Please take care!

I have been watching many of your knee videos and they have been so helpful and I have found concentrating on strengthening the glutes has been amazing. Couldn't have believed it but your explanations make so much sense and it's working. Thank you again for your generosity in making this information available to everyone. Bless you.

Hey Rhian, you are so welcome! We are so glad that you like our content!

Hey Felcy, we are glad you found our information useful! Thank you for letting us know!

Hey there, you are very welcome! We are so glad that we were able to help you! Keep up the good work and we would love to hear an update in the future!

Same situation here with me

Thank you again for teaching practical exercise. Tomorrow a good friend Dr is going to inject hyaluronic acid into my knee. I told him I WILL NOT HAVE a knee replacement. Your excersizes have been more helpful. I'm happy I have a table (have had it for many years) Thank you again for you simple suggestions. The glute excersizes are excellent. Have a great day!

​@@msmchll1, hi. Did the injection help?

@@kathyclark3714 Not really...and I only had 1. It may have a bit noticable after 2 days. The glute exercises are awesome for this!

Hey Sadhana! We hope we can help you avoid knee surgery if possible! Here is a link to our knee arthritis playlist that contains all of our content on knee arthritis in case you would like to learn more: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We also have an in-depth, step-by-step knee arthritis recovery program that was specifically designed to help people heal knee arthritis and avoid unwanted surgeries and injections. In case you are interested in learning more about this, here is a link with more information: Knee Arthritis Recovery Program The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program

@@epmanualphysicaltherapy thank a lot Dr..Sir.. Namaskar..

Hey Pearl! You are very welcome! We have a lot of great content that you can check out in case you are interested in learning more. Here is a link: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We also have a great knee arthritis recovery program available that was designed to help heal an arthritic knee and avoid unwanted surgeries and injections. Here is a link with more information in case you are interested in looking into it: Knee Arthritis Recovery Program The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program

Hey There, we also have a great video available that can help you with walking in case you are interested in learning more. Here is a link: “Does Walking Help Knee Pain?” ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3ttv66it9x4.html

​@@epmanualphysicaltherapy20:18

Them

Hey Barbara, you are very welcome! We are so glad we were able to help!

@@epmanualphysicaltherapy btw, I'm 71 years old! Still working as a lunch/recess supervisor, but took 2 days off to recup. I share your videos with others and have learned alot from them. 🙏 💪 ♥

Hey Susan, great question! This may be part of your normal anatomy. If this is your comfortable alignment, then it is not a problem.

Hey Roxanne, hopefully you mean you will be working on your glutes! And if so, we would love to hear how that goes for you!

Yes, sorry! Definitely my glutes. :)

Hey Tehmina, we have a great playlist of videos that review supplements in case you are interested. Here is a link: “Vitamins & Supplements For Joint Health” ru-vid.com/group/PLJVIPiFvv1mYQFXG0TxdLTJm0yunOpXEJ

Hi, I'm a very keen cyclist recently diagnosed with osteo arthritis, pain in my knees but really worried that the thing I love doing most, road cycling, will make it worse - any advice you can give would be very much appreciated.

As I mentioned in the comment, shorter cranks could help by reducing the amount of travel your joints go through and also reducing angles. This will also help with reducing peak loads which, for a fragile knee, are important. You can search for this video by an engineer and cyclist how this works "Bicycle Crank Length Debunked: Position and motion analysis using 4-bar linkage" Certianly peak loads are sometimes difficult to manage (steep hills). I imagine your seat height is correct as I am sure you are really experienced. Always work on keeping your body relaxed as possible. When I ride I ask myself which are the muscles that should be working and which should be relaxed. That goes for the entire body. That includes keeping your back flat and stress off the shoulders. I also maintain the right gear. I never want to push too big of a gear or spin too fast (that really hurts) As I shift to a lower gear and find the same effort I go faster then I know that is a better gear. I had to adjust my cadence somewhat as I used to spin slower with larger cranks. This may seem like a lot of constant attention but for me it is something I enjoy. I love to get more efficient with better form. I can look at all kinds of "rules" to be a better cyclist, but it really gets down to constant attention. When I ride it is often like meditation.

Hello, Nancy!! We are sorry you had to deal with knee meniscus surgery, but it doesn't need to happen again! With the appropriate care and program we can help you get on the right path to heal your knee. If you want to learn more about our Knee Meniscus Recovery Program, you can click the link right below: "Knee Meniscus Recovery Program" www.epmanualphysicaltherapy.com/meniscus-recovery

Hey Mary, sorry to hear that you were immediately recommended a knee replacement :( Hopefully our content can help to avoid that! We have a great playlist of videos for this if you are interested. Here is a link: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We also have a structured, in-depth knee arthritis recovery program available that was designed to help people avoid knee replacement surgeries. In case you are interested in a more step-by-step approach to healing, here is a link with more information: The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program

@@epmanualphysicaltherapy Hi, my name is Carsten Nielsen, you once remembered my name from another comment. When a doctor recommends replacement vs. training, then that may be due to, that it is allmost impossible for the doc to know how much and how correct you actually do the training, so a kneereplacement is a more safe recommendment, cause what if the person train enough, wrongly or slight wrong, then that person may accuse the doc for bad advice. If the person have a not optimal physio, then that is yet another variable the doc have to evaulate the situation in light of. More variables make it more unsafe, espc. these are both dynamic or unknown (who is the physio?) It is impossible to standardise how much a certain person trains correct even with help from a physiopt. Studies for physio is highly with many diff. outcome or succes, I guess...?! The nonworking cases then need replacement. I above asked how much nonoperative kneecartilage problem can engage in martial arts training, not sparring even. That also is highly individual and so more a subjective evalution. I will ofcourse take care of not going too hard with the injuried knee, but when is it too hard....?! A highly subjective case this is. But if pain can be used as lead, then that may be a very good indicator. Pain may not come gradually though, so when it is too hard? When this, being too hard, is the case, then it may do damage and tear of more cartilage?! You see the problem in subjective approach? What is not subjective is when doctors can use.... legal support from a big pharma supporting their operative components into the knee and that the evidence and approval clears this and them from payouts for problems and failed operations.

My Dr also said me the same,Replacement of knees.

Three orthopedic surgeons have said the same thing after doing their own X-rays of my left knee. That they recommend knee replacement surgery. Unfortunately, years ago I ruptured my ACL and went through that surgery repair so that I wouldn’t face a knee replacement, but that surgeon, perhaps didn’t realize my cartilage would wear down and I do have genetic osteoarthritis in most of my joints due to genetics. But I am going to look at your videos on strengthening my gluteal muscles. I’ve always had rather weak glutes.

Hey, Laszon!! Absolutely!! Here is a playlist with videos and tips on stretches for knee pain relief: “Knee Pain Exercises, Stretches, Advice, & Tips Playlist” ru-vid.com/group/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM We hope this helps!!!

Hey Camille, Thanks for chiming in about trekking poles! You've made some excellent points about how they can improve posture, balance, circulation, and muscle engagement. It's true that trekking poles can offer these benefits, but it's also important to recognize that what works for one person might not work for someone else. Your perspective is really helpful, especially for those who are thinking about giving trekking poles a try. The fact that they can be adjusted for different terrains and help engage the glutes with longer strides is definitely worth noting. Thanks for adding to the conversation! Your insights could be super helpful for others who are considering adding trekking poles to their fitness routine.

Hello, Patc135! A torn and macerated meniscus can absolutely be helped with the proper treatment and management. We have an entire playlist with videos that can guide you to recover from your torn knee meniscus! You can find the link right below: “Knee Meniscus Help” ru-vid.com/group/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a We also offer a Knee Meniscus Recovery Program. You can find the link to the program here: "Knee Meniscus Recovery Program" www.epmanualphysicaltherapy.com/meniscus-recovery

Hey Manoj, thank you for sharing your story! We would love to hear from you after you have worked on your glutes more! We have a great video available that instructs how to walk with your glutes in case you are interested in learning more. Here is a link: “Does Walking Help Knee Pain?” ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3ttv66it9x4.html

Hey Catherine, unfortunately we do not have a suggestion for you :-( We do have a knee arthritis recovery program available if you are interested in getting our recommendation for how to rehab bone on bone knees. Here is a link with more information if you would like to learn more about it: Knee Arthritis Recovery Program The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program

I wish you had therapists like you in Green Bay, Wisconsin, here they treat after surgery or to prep you for surgery.

Hey there, glad you found something that helped your knee pain! If you are talking about a brace, it may help with some of the pain. For chondromalacia patella, we recommend some other exercises in case you are interested in learning more. We also have some content for sciatica that may be able to help with your thigh pain. Here are some links in case you would like to check them out: “Knee Pain Exercises, Stretches, Advice, & Tips Playlist” ru-vid.com/group/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM "Sciatica Pain Exercises and Stretches" ru-vid.com/group/PLJVIPiFvv1maZPQPPtirn4oxj8oCPuIMR

Hey there, unfortunately we do not have one yet! We are working on expanding that into our programs though! For now, we have this great playlist of videos available that may be able to help if you are interested: “Hip Arthritis Help” ru-vid.com/group/PLJVIPiFvv1mbICbP6qlXUZwMyAJlKD1dt

Hey Instakid05! The TENS unit may help temporarily with pain. But it won't solve the root of chondromalacia patella problems. You can get more information about chondromalacia from this playlist: "Knee Cap Pain Help" ru-vid.com/group/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 By the way, Dr. David has a video review of a TENS unit right here: "NueMedics TENS Unit - Honest Physical Therapist Review" ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-27tB-G8PdOI.html

Hi Jill, walking poles are great to help offload the joint. 🧡

Yes Tess!!! Squating is great !! It needs to be done correctly. Check out our video to give you some tips. “Squat Advice & Tips” ru-vid.com/group/PLJVIPiFvv1mZaJafOJxuZ2CrWTiL0qsbF

Hey Karen! Yes we do you can purchase it here: "OasisSpace " - tidd.ly/3sBHbHy You can check out the review that Dr. David made on it here: "OasisSpace Upright Walker - Honest Physical Therapist Review" ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-EMJ98Mo9MuQ.html Hope this helps! 😄

Hi Oyekan! You can address stiffness in your knees with some exercises: "Tailgate Swinging" ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6HDjYgJ4qr8.html This exercise improves mobility and circulation around your knee joint. You can do this for up to one minute every hour during the day. Make sure you're gentle. Next, here is a playlist with exercises to improve your mobility and symptoms: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i Hope this helps!

Hi there, Nancy! Thank you for your question! Yes! Especially mechanical offloading such as using a cane. Also, we have an entire playlist on help for knee meniscus for you on this channel. You can find the link right below! Check it out: “Knee Meniscus Help” ru-vid.com/group/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a You might also want to learn about our Knee Meniscus Recovery Program: "Knee Meniscus Recovery Program" www.epmanualphysicaltherapy.com/meniscus-recovery

Hey Stella! Many people use Tylenol for arthritis pain. It is an effective method of pain management but may cause complications. It would be best to discuss this with your primary care doctor.

Hey Yash, the knee meniscus program would likely be perfect for you! This program is very in-depth and concentrates on the root problems that lead to meniscus tears in the first place. Here is a link to the program with more information in case you are interested: Knee Meniscus Recovery Program The Knee Meniscus Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with meniscus tears or trouble after meniscus surgery. To learn more please click this link: www.epmanualphysicaltherapy.com/meniscus-recovery

Hey Mary, using an inversion table can be good to help relieve some pain in the knees. In case you are interested, Dr. David released a video giving a review on an inversion table if you would like to check it out. Here is a link: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-j61ImGQdFTM.html

​@@epmanualphysicaltherapypmin

Hye Revathi! Xray/MRI is not necessary. We have a few great programs available and you may be able to benefit from more than one. For the knee arthritis we have our knee arthritis recovery program available that is designed to help arthritic knees heal and avoid unwanted surgery. We also have a 28-day back health and wellness program that may be able to help your back. Here are the links to these 2 programs in case you would like to check them out: Knee Arthritis Recovery Program The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program 28-Day Back Health & Wellness Program The 28 Day Back Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent back conditions like sciatica, herniated disc, spinal stenosis, arthritis and other back problems. To learn more please click this link: www.epmanualphysicaltherapy.com/back-health

@@epmanualphysicaltherapy Thank you, Doctor. I will check out these links and be in touch.

Hey Steffani, that is absolutely okay. If it helps you in any way, then it is good to perform safely.

I see knee over toe guy too, and wondered the same q but find, that it depends how you do it , cause if doing it by the quads pushing like legkicks in gym, it may cause you problems and strengthincrease of mid quad.

Hey there! We have a lot of great content for how to do the proper exercises for your knees. Walking in a pool or the park can be good for your knees if you are using your glutes as the main form of muscular control in the motion. If you are using your quads too much, then you are putting a lot of muscular force through your knees. Here is a playlist of videos that may be able to help with exercises: “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We also have an outstanding knee arthritis recovery program available that is designed to help people avoid surgery if possible. If you are interested in something like that, here is a link with more information: Knee Arthritis Recovery Program The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program

I’m 71 have OA in both knees , I’m love my stem stem cell injections ! I was a runner for 40 years , I don’t run anymore I love my mini rebounder with a handle so you won’t fall , great cardio with no pain . Yes use your cane !good luck - ps I have been exercising for my who life 🏋🏼‍♂️🚣🏻🏌️🏊🏻🧘🏻‍♀️🚵🏿‍♂️⛷️❤

Hey Cambert, great question! Walking can actually be very therapeutic if performed correctly. The most important thing is to concentrate on using the glutes to walk instead of the quads. We detail this very well in another video if you are interested in learning more. Here is a link: “Does Walking Help Knee Pain?” ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-3ttv66it9x4.html In case you are interested, we also have a structured, in-depth knee arthritis recovery program available. This program offers a step-by-step approach to healing knee arthritis to help avoid unwanted surgeries and regain functional abilities. Here is a link with more information if you would like to check it out: The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program

Thank you! It's interesting as my mother's physiotherapist has just been... & he's mentioning strengthening the quads! I told him about the glutes! But he absolutely insists the quads should come first! Im going to get my mother to do some glute exercises anyway!! Thanks again! 😊