Hey Jill! Great question. Knee cartilage heals by laying down scar tissue that is ~70-80% as strong as normal cartilage. We don't regenerate cartilage normally in our bodies, rather we heal it using scar tissue. Healing is best done with good nutrition AND optimal pressures inside the knee joint. We're NOT experts in nutrition, but we are experts in pressures inside knee joints. We know that fixing muscle imbalances in the hip & thigh is key to getting back normal pressures inside knee joints. This sets up the best HEALING environment for knee cartilage. I hope that clears it up for you :-)
@@viuvenitlalumina We've helped many people get back to being healthy, active, and mobile. Check out our testimonials playlist: ruclips.net/p/PLJVIPiFvv1mawZkUL-AjoTamgXLcc_aeO
I have been a competitive cyclist for decades, never, ever had any problems with my knees after hundreds of thousands of cycling miles. I conclude then, that it must be good for your knees. My boss however was a competitive runner and he is about the same age as me and his knees are shot. I am 62 and even now have an ftp of 266 watts ( over an hour ) therefore I have very strong quads and always have and even more powerful when I was younger. I think that cycling promotes synovial fluid production and lubricates the knees, running impact destroys them over time quicker than they naturally repair.
Not true.. this is very misleading. Running with proper form is not bad for your knees. People run with poor form, destroy the knees then blame running.
Maybe you're right my uncle is 73 and still ride bicycle... He has been cycling throughout his life. Same went with my father (May he RIP) who never ever complained knee pain in lifetime of bicycling. I on the contrary have been walking alot, and running on and off suffering from severe degenerative cartilage problems in knees at a very young age...
Amen! And, with your help, I have healed mine. I was at the grocery yesterday, and I often lose my husband, who calls my cellphone. I flew up and down those aisles, and went clear from one end of that store, to the other, without pain. I am 76, and did 35 squats yesterday, in addition to my cooking, laundry, cleaning, etc., I love being free!
WOOOOHOOOOO!!!!! YESSSSS!!!! This is great news Jean!!!! We're soooo happy to hear that your walking easier and enjoying your life more now that your knees are feeling better. You're even doing squats!!! This is FANTASTIC news!!!
@@epmanualphysicaltherapy Whenever I get an injury, I get up, and move as soon as possible. Our bodies gave to move, and I've always eaten the gristle on meat, and I HEAL very fast for 76. It is amazing to see how our bodies HEAL. People who do physical therapy get better faster. Awesome.
Thank you for the very clear explanation: "Fix The Mechanic. Fix Muscles Imbalances With Exercise & Therapy". Take pressure off the cartilage that worn down, allow the cartilage to heal, which happens naturally, just like our skin heals, as long as you take the pressure off the area, which some exercise and therapy are required to do that.
Thanks doctor, you're the best! I was told 7 years ago I need a total knee replacement. but I never want that invasive surgery, EVER! I've watched many of your videos and am totally convienced I have severe imbalanced muscles with my gluts being the weakest! After watching your video on how to climb stairs differently, it's now painless for me! I'm finding the glut exercises difficult, which confirms how weak mine are, but I'll keep doing them! I'm a 78, soon to be 79 year old woman that loves being active. I injured my right knee 16 years ago removing a tree stump. I had orthascopic surgery to clean up the meniscis and now arthritis has severly taken over. I'm still able to mow my half acre lawn, but when I garden for several hours I need to sit on a plastic stool. When my knee flares up, I have to skip my daily walking regiment of 1 mile (sometimes 1/2 mile). Thank you for sharing your knowledge and wisdom, you've become my hero!
Your compassionate manner of explaining and relaying information has really soothed my anxiety around the knee problems I’ve been addressing recently. I had a doctor with horrible bedside barely explain what was going on with little reassurance or emphasis on solutions and the fear she put into me was far worse than the knee pain itself. Thank you very much, I will be checking out your other videos and trying out your recommended exercises.
We are so sorry to hear about your experience with your doctor Stefanie :-( We are glad we were able to calm your fears and hope that we can help you find some relief! Here is a link to our arthritis playlist that may be able to help: “Knee Arthritis Pain Help” ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i We also have an outstanding knee arthritis recovery program that may be perfect for you as well. 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 rehabilitated a meniscus tear by using a stationary bike primarily,as well as a leg extension machine.Over a period of months it gradually improved to my having no mobility issues.
Can you layout your workout regimen you did. How long did you do stationary bike per week and for how long each session? Also any special foot placement for leg extensions? Thanks
Over a two month period I attended a gym.The stationary bike was where I started. The first few days I started slow...15 mins. with very little resistance on the wheel.I did some walking afterwards.After about a few sessions I began adding some resistance to the wheel.I added some leg extensions to the bike work at week 2.Very light weight at first.Slowly increased weight and reps/sets over the following weeks.No special foot placement...toes up...everything strict to normal movement parameters.If I felt anything uncomfortable I would stop and walk it off.By week 3 I was adding more bike time...probably a half hour with light resistance on the wheel.By week 6 or so i added some half squats to the routine with the lightest bar in the gym.By week 8 I was up to about 45 minutes on the bike and 3 sets of 20 reps leg extensions(hamstring curls as well starting around week 6...on the leg machine).After 2 months I was mobile again.Pain free.The bike was a huge benefit overall.I still use a stationary,and conventional bike and try to stay fit.
I was in pain for 4 months with a meniscus tear. I bought a LifePro Vibration Plate (4D Rumblex) and after 3 days, using it 10 min in the Am and again in the PM, it was completely resolved. I was so shocked! By looking at another comment and the importance of lymphatic drainage which is what it promotes and getting blood flow to the area, I think I understand why it worked so well. Now I regularly use it for health or if I have aches, it helps so much.
I was instructed to take Glucosamine Sulphate, Chondroitin and MSM by my orthopaedic surgeon following the complete removal of cartilage in my knee due to a very bad meniscal tear. They said it was the worst they had seen. When i saw my surgeon the following year for my hio replacement checkup, he also x rayed my knees and showed me the orevious x rays and I had regrown new cartilage.
Hi CelticSpirit, That’ is so awesome to hear! It’s fantastic that you’ve seen such positive results.🧡 We have a Knee Cartilage Help playlist that you might find useful as you continue your recovery. You can access it here: “Knee Cartilage Help Playlist” ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p We hope you continue to experience great progress! We'd love to hear how you are doing as you progress.🙌 Please take care!
@epmanualphysicaltherapy Thank you. I'll try this. I have been advised I can no longer take glucosamine sulphate etc due to heart meds and anticoagulants I have been prescribed 6 months ago. Great shame as I had such great results and could do with it now.
@bradfrazer4137 MSM is a form of sulfur, a major mineral our body needs daily, but does not get enough. I've used it for over a decade and it eliminated all my arthritic/inflammatory pain. Read the book, The MSM Miracle, go to a health food store and get the powdered MSM, very slowly start with a quarter teaspoon in a glass of water in the morning and another in mid-afternoon. Work up to a rounded teaspoon twice a day. I now use a large shaker cup, add a tablespoon of powder in water and drink half in am and half later in mid-afternoon. (Start very slow with MSM, it pulls oxygen into your cells and pushes toxins out) In my case the results were almost miraculous, had results immediately, even had a major skin outbreak, lasted 9 months, but because of my research kept at it and now only have psoriasis on my elbows (lifelong problem). MSM is a relatively unknown but powerful supplement and should as essential as a good daily multivitamin (and Omega 3, Vit. C and Vit. D).
This is the very best information I have gotten so far. And he is correct for I was told that I have to operate my knee. But with out knowing I did just what he is saying ,And now I have about 75 percent movement ..
Thank you so much for your simple explanations and for not frightening or talking down to those suffering with knee problems! I'm beginning to see some results by strengthening my glutes and using them to walk. It was awkward at first but now seems more natural - I feel that this will be a life changer for me!
Thank you! Now I understand why (in part) I got 0.5 cm partial thickness cartilage loss along the weight bearing portion of the lateral tibial plateau of my right knee. I have advanced degenerative change to my L5-S1 disc, which is causing poor blood flow to my legs - particularly my right - where I was largely only able to do the leg extension machine, for the last 2 years. Then several months ago this issue occurred, which was originally diagnosed as a sprain, but wouldn't heal. I lost my ability to do about 80% of the weight I had been doing overnight. Then the MRI I recently got gave me the above mentioned diagnosis. More recently it's started to feel a tiny bit better, but hasn't increased my ability to do any meaningful weight resistance. But knowing this tells me to do only the elliptical, along with my PT oriented exercises, until I get my artificial disc replacement, hopefully by the end of '24. 😌
Doctor, first of all I want to thank you from the bottom of my heart for your videos. Not all of us can afford full medical insurance to go to the doctor for knee problems. You have no idea how many people you are helping with your simple yet very informative videos. Now my problem: when I lift my left knee I feel a sharp pain between the mcl and the middle of the back of the knee. No pain from the tibia area, just from the distal head of the femur. The pain is short and stabbing but lasts until my knee reaches about 90⁰. It also hurts when I use the stairs up or down. You should know that the issue started when I was running with a sharp pain on the external part of the knee. The pain in that area went away while in the meantime the internal pain took over. The length of the pain is about 4 to 5in going up. I can't pinpoint if it's a muscle or a ligament or a tendon problem. I don't think it's the pen aserinus because I have no pain at all bellow the knee joint. Thanks in advance for any advice you may have for me and a huge thank you for your videos...gosh I love them
You're welcome Guillermo!!! Sorry to hear about the sharp pain in the back of your left knee :-( That sounds like it is more likely a tendon rather than a ligament. There are no ligaments that long in the knee. If it's a tendon, then you may have tendonitis. You'll have to treat the imbalance to help it. Overusing your hamstring tendons is a common side effect of having weak glute muscles. This is especially common in runners. This problem sounds perfect for our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice, and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health
That’s me. I’ve got advanced osteoarthritis in both knees. I’ve had a lateral release done on both knees but most of the damage was already done and it’s mostly bone on bone
Dr David can cartilage be regenerated in a 70+ woman whose cartilage in one knee is almost non existent and half damaged in the other knee. Would PRP or atem Cell therapy be useful to regenerate cartilage in a 70+ years woman? If not what exercises could I do to strength my muscles calf’s and thighs. I really do not want to do surgery at this age but the pain is terribel
This is an amazing source of information. I’m 67 but an avid runner - never had any kind of injury but last year had hysterectomy so couldn’t run for over 6 months. You’ve been absolutely more helpful than my now needed Orthopedic I’m a subscriber. For sure!
I've done 3 of your exercises on my torn cartilage. I've been doing it for less than 1 week and it made such a drastic improvement I am considering cancelling my knee op. I'm also taking marine collagen.
@@epmanualphysicaltherapy I will do. How many months do you think i should do the exercises for. I went for a 1 hour walk today. Something I Haven't been able to do for over 5 months.
@@AleMunjas I ended up having a knee op last month. I couldn't stop my knee locking, even though the exercises really helped and I'm sure they will also help in the recovery, it was the locking the was my main issue. Which used to cause severe pain. I wouldn't have gone for an operation if my knee wasn't locking up, and just managed it with exercising.
Thank you doctor. This has given me some hope. I injured my miniscus out of no where a few months ago. Apparently there is also a tear unde the knee cap. It seems to get better then big relapses like the one I'm experiencing now. I work with young children which I absolutely love and I'm depressed about the thought of not being able to do that job anymore.
Hey Gareth, sorry to hear about your meniscus tear a few months ago :-( Hopefully you can get back to normal, your chances are good! You should check out our knee meniscus playlist to learn more about what to do next. Here it is in case you need it: "Knee Meniscus Help" ruclips.net/p/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a
Hi Dr. David, Thank you so much. It had been almost 1 year now that I enjoyed the condition of my knees after I learned the walking position with butt. I was limping before that & everytime I did the way you taught me, my knees have been improving a lot. And of course I became careful also of my diet.
SO GOOD! I've been doing strenuous gardening and landscaping for about 10 yrs since retiring. I knew my quads were tight from stooping and squatting all the time and knew that I should be stretching my hamstrings but put it off because yoga is boring to me, lol. Then 3 days before my 70th birthday I was doing daily 30 min walk with neighbor and we decided to walk backwards up the last hill. I decided to really power it and "extend" my stride which seemed fine until I woke up the next morning in excruciating pain and could not walk until I loosened up the ankle and knee joint. It's been two weeks now and it has gotten progressively better but still very slow getting started in the morning and must be careful not to "twist" my knee while walking. I can't squat or walk long distances (parking lot and around Walmart for shopping was exhausting) or go down stairs easily. So I found your previous video and have been doing the "tibial shift" technique daily plus I've started stretching more. One of your most valuable tips in another video is DO NOT try to strengthen the quads at this point because it just makes it worse ! I greatly appreciate this video because it gives me hope that I WILL recover with good stretching and exercise habits going forward. Thank you!
The top best advice out there, after 20 months of cartilage problem that made my life a living hell I am 10 times better now. I am still a shadow of my former athletic self and I massively miss my jumps, squats, basketball volleyball and Spartan racing but I can do a lot of fitness and strength training and gaining ground. I have dedicated massive amounts of time in research and there is no end to it, still finding out new things. Very proud of my battle scar and that I never succumbed to general doctors advice and mainstream therapies, in a way they are criminals...don't get upset, I said IN A WAY!
there has been found great results with collagen type 1 and 3 and vit C, but the problem is to get the reactive produced collagen from body into the jointfluids, which is why physioterapy managed optimal is needed for this to happen. Im intaking 100 gr. collagen a day + 2 gr. vit c. so if you want, we can exchange experiences? I got chrunching knee from what I belive is over. My Protein sells good quality cheapest on the marked, about 10 - 15 dollars a kilo.
@@TheTwsa Sure, let's keep in touch, I also take some collagen and vitamin C and doing physio but I have not optimized the combination.... My damage is: Chondromalachia patella minor both knees and cartilage damage 1 spot 6x8mm=48mm2* on the right knee only. I am 43 years old and very athletic until 20 months when this ''started''. Obviously now I know it started way back as always I had very dominant quadriceps and was never given or incentivised to acquire the education to prevent this ((( until I had to learn the hard way....I am building now strength in the posterior trunk and doing all and I am hoping that it will lead to be able to do my sports again...
@@AlexLeon1978 I find, that it is really effective to learn how to let the power for forward propelling, walking etc. of body , to happen from the backside of body, glutes, hamstrings and calves as well as muscles under the foot; All these seems to be needed to structure and organise and are all neded to create enough stability and foundation for not involving front of thigh to engage more than absolutely nessesary. This way there will be little pressure on kneecap as well as this is the actual evolutionary correct way of moving, remember, the front of thigh is meant to move the leg forward when no power is on, lifting it forward and place foot for the next step to happen. Hamstrings cause they attach to both side of the knee on backsied of knee, helps great to steer the moves. We need some stimuli to get the fluid moving in the knee but not more pressure on it than it does not wear down further but instead build up.
@@TheTwsa ok, yes, I feel and have experienced every word you are saying! Driving my weight through my heels and keeping a neutral back. I am just very worried if I will ever be able to squat, jump and sprint again as I loved those and played big part in my Growth hormone and lean muscle physique...
I have worked on my quadriceps for years and they are really strong. I have one totally replaced knee and I think I need another. I am 73 and active but I am getting old and I have hurt myself from accident or sports and just outside working on various projects that involve extreme stress on my body. I am trying to slow down and relax but it is not my nature. I am going to watch the video you posted about exercise.Thanks and I will text you later if I have questions. I hated knee surgery and that is why I am interested in your work.
Hey Keith! So sorry to hear about your injury! You could be hurting a bit from years and years of working on your quads really hard, possibly feeding into a muscle imbalance. Nothing wrong with getting a stronger lowe half, of course! But it's important to have a good balance between your glutes and thigh muscles in order to stay healthy and pain-free! Being fit at 73 is incredible, though! So kuddos! Here are some exercises that you could benefit from applying: “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html “Top 6 Standing Glute Exercises To Help Knee Pain” ruclips.net/video/jD7IRBfJ-mM/видео.html “Top 3 Secret Ways To Slow Down And Even Stop Knee Arthritis Progression” ruclips.net/video/dKQQMd8B-y4/видео.html “5 Exercises For Fixing Pain From Flat Feet” studio.ruclips.net/user/videoNQvyoxjJs4g/edit?c=UC3o1V72HPdJTvhvhYcKtnRA Best of luck! Please keep us posted, and feel free to reach out to us if you need us! All the best
Muscle imbalance is very interesting. I just had my 2nd surgery on the same knee. Love love your videos!! Better than PT which seemed to make my knee feel worse. Thank you so much!
Hey There Sonyacurti, Yes, having to get a second surgery is a signal that there is a muscle imbalance that is not being addressed. Here are some videos to help you. It is not your PTs fault, we are taught specific rehap principles in PT school. However, continuing our education and being fellowship trained will open the door to learning how to heal the problem not the symptoms and that is what we do at El Paso manual Physical therapy. We are here to help. “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html “Top 6 Standing Glute Exercises To Help Knee Pain” ruclips.net/video/jD7IRBfJ-mM/видео.html
Thank you so much for that bit of information. I’ve had an injury since I was 24 I’m 52 at the moment. I have had the meniscus and the anti-cruciate damaged. Then I had an arthroscopy and they took out part of the meniscus. The knee has had a certain amount of recovery with no pain any more. But it is not 100%. Hence why I’m looking into your videos which have been exceptionally helpful with my recovery thank you so much for educating the public.
Hey Jason, thanks so much for sharing your story! We're so happy that our videos have been of help for you. Our best guess is that the idea of a muscle imbalance is new to you. Most chronic knee pain is due to weak glutes. Make sure you learn about that from our channel to best help yourself. If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health
Kudos Dave! I fell & traumatised my right knee & hip simultaneously. I think I have a gluteal tear/s, AND a Medial Collateral Ligament sprain/TEAR trapping my sciatic nerve in upper glutes/piriformis tendon area. The combined knee & hip trauma is making exercising more complex. Where do I start? On my knee which clicks & pops with acute pain? Or on the acute pain caused by the glute tear trapping my sciatic nerve immediately I try to stand & walk ? Loving your videos! ❤
Thank you! I have hope. I'm 43 and very active. I'd be devastated at this age, to lose mobility. I need to start methodically doing resistance training to counter the muscle imbalance.
Hi Nicole, It can get very scary. Many of us on the team have felt this way too and we work here! lol! It's not too late and doing a little something every day is good. Sometimes we put too much pressure on ourselves and it can feel overwhelming. We all need to be kinder to ourselves. We have a knee cartilage playlist you might helpful. You can access it here: “Knee Cartilage Help Playlist” ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p We'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy I'm scared. I just had MRI results after 3 months of wrong diagnosis and contraindicated physio in NZ after hard fall on concrete floor on both knees. I have a small partial thickness fissure involving the central aspect of the lateral facet of the patella on the axial PD. It took me a while to understand what that means for the future. I was misdiagnosed with pseudo lock. I love your channel because as soon as I felt pain and grinding of kneecap on straightening my leg, I thought, this isn't right I might have a cartilage tear somewhere in this area. I discontinued the repetitions of contraindicated exercises because the pain increased. I'm depressed as wanted to get back into the dancing but I can't. Have bought some foam under knee stabilisers which give some comfort as both patellas weren't tracking properly because of the inflamed cartilage. I just kneeded to listen to you instead of going to physios who told me I had pseudo lock when there was a lot of evidence to me that I didn't. The first physio got me to do squats while one knee was still very swollen a week after the fall. Snap, crackle and pop and she still missed the signs. These are senior experienced physios. Usually after 6 sessions the physios say well if you're not better it's your fault and you must have complex regional pain syndrome.
Another update...except for a twinge, sometimes first thing in the morning, which may be arthritis...the knee is doing well, and I am doing all the things that hurt so bad before. I continue to do glute work, and I don't neglect making sure to work my toes when walking. I am even able to wear a moderate heel without a twinge. I do feel that the performis area was in pain, along with the meniscus. Is it common to hurt both at the same time, as my pain was radiating in many different areas, at the same time. As it diminished, it centered right under the kneecap, toward the inside. I think that was the ground zero pain, when I first injured it. Thank you again for the motivation to believe the exercises will work, even when you have to keep on, keeping on, and you get a little discouraged. Avoiding surgery is a big gift!
Hey Jean! We're glad to hear that your knee is doing well!! Even wearing heels! Great work keeping up the glute & foot exercises. You might have sciatica if you feel pain in the piriformis area. Doing the glute exercises should help it (are you sure it's not muscle soreness from the glute exercises?). It's great to hear that you are staying consistent. Remember that cartilage takes many months to heal. You've got to keep going until you don't see things improving. And if you plateau in your improvement, then you need to find another way to challenge your glutes. It is possible to avoid surgery and feel fantastic! You might look into our 28 Day Knee Healthy & Wellness Program if you need more in-depth help with your knee progress. www.epmanualphysicaltherapy.com/knee-health
@@epmanualphysicaltherapy Thank you for the link...I rarely have pain...I was on a 6 ft ladder for hours...No pain! But the pain I had before was dreadful, and I have a high pain tolerance. So, I know that I'm healing well, just being careful with too quick movements in knee area. I'VE had sciatica years ago, so if I get a twinge in that area, I roll a bottle with my arch. And, yes. I AM ALL OVER THE GLUTES, DO THEM OFTEN. Glutes and ab work is what helped my back issues.
Is there a link for glute work I have small butt, so I know my glutes are small lol (I’m not buff either so my butts not all mx either!) Have had cartilage roughened/gone for 35 yrs (early 20s ☹️), back then PT was woowoo like chiro now. Never covered at all. I’m sure my glutes were bad then 🙄
Best explanation I've seen to date! Thank you taking the time to explain this; from issue to reason for issue and how to work on correcting it. Wonderful. 😊
I've stopped doing squats and started doing more hamstring and glute oriented exercises and I've noticed it changes the mechanics of my running to be less impactful. I never knew having too strong a muscle could be a problem.
Hey @MoorishBandit 👋! We are thrilled to hear that this video has been beneficial to you. It's okay that you weren't aware that having muscle imbalance from quad to glute ratio are often the root cause of knee pain you know now 😃. Thank you for supporting our channel 🙌
I am 32 and have already torn meniscus and damaged cartillage in both of my knees. I was shocked when I got the MRI results. Do you think I can heal by doing the proper physiotherapy? I dont want to have pain or surgery, I am way too young, what will be in 10-20-30years? I am so frustrated 😢
I just shattered my knee in a bicycle accident. My doctor says my cartilage is damaged and that I will eventually have arthritis. I'm getting ready to do whatever it takes and beat the odds on this.
King Whombat, we are so sorry to hear about your bicycle accident! We hope you can get some relief from our exercises and below is a link to an online program we offer that has more exercises as well! www.epmanualphysicaltherapy.com/28-day-knee-health-wellness-boost-program/
I am suffering from arthritis now On my knee Three months ago I left my job as A cater I don’t have much pain but I am struggling To walk I am leaping I am doing physio evxercises And my knee gets inflamed And I use ice What I am doing is it ok
@@ranipun8628 I have arthritis, got injection Durolane...last week... It's natural product, hope it works for me.. I have pain in my one knee from one week. Anyways, next doze is after six months.. I fell off at work and got it worse. Physio did nothing.. I do exercise.. Lying down on bed cycling , stretching, Stretching knees areas... Helps. Walking hurts a lot and I hope injections works for me. Aging is a factor too. Can't get up from a small chair anymore. Got accommodation at work..
Hi Doctor. Thank you for your valuable information and your kind service to the humanities. Appreciate you sharing your natural ways to heal. I am a big believer of natural healing I healed myself of rheumatoid arthritis, blood pressure and cataract. Only thing I am struggling now is my left knee and elbow osteoarthritis. I will try your suggestions. God bless your kind heart and service. If you have any videos to heal the elbow please advise. 🙏🏼
Interesting video. I’d be very interested in the benefits on the joints (from your perspective), when exercising on a Rebounder, which I use for about 5-10 minutes once or twice a day. I’m 72.
Wow! This is good news. I've been putting off requesting surgery for my knees and would much prefer to try healing them naturally. Have you described how we might do this through diet and/or exercise elsewhere? I would love to know.
For improving patellar tracking strengthening the glutes and hip external rotators is really important. Electrical muscle stimulation specifically targeting the VMO is also very helpful. Also manual manipulation of the patella to keep the soft tissues mobile.
Hey Dane! Spot on with the glutes and external rotators! Yes manipulation of the patella is a big deal, in fact we've got a video coming out this week or next showing how to mobilize your own patella. Here's our view on the VMO: "Does Strengthening The VMO Really Help Knee Pain?" ruclips.net/video/uXsLY2Eu5TQ/видео.html
@@epmanualphysicaltherapy Okay so I watched it and I'm familiar with the idea of internal rotation of the femur causing lateral maltracking of the patella, hence the role of the glutes, and I've seen the studies that compared glute vs quad exercises for PFPS that showed superior outcomes for the glute exercises. What made me a believer in the VMO e-stim was actually trying it, and I think it's best used to increase the VMO activation in functional movements instead of just isolation. I do single leg squats on a slant board with the knee flexing from 0-30 deg with the electrodes on the VMO and activate it hard for each rep. I watch my form to make sure I don't have any knee valgus while going down or other weird alignment issues. I do about 30 reps like this. Depending on how hard I push the e-stim this gives me lots of muscle soreness in the VMO for the next couple days, and it's only sore in the VMO, not the lateral quad. What I've found is that when I contract my quad the VMO engages a lot stronger now. I'm not suggesting this is a substitute for the glute exercises but I think it's another tool to get the patella to behave. Something to try just as a test is to put the electrodes on the VMO and turn it on with the knee in full extension and quads relaxed. That will very noticeably pull the patella medial and get a good stretch in the lateral retinaculum. After that test it's hard to deny the role of the VMO. I dislocated my patella 20 years ago and while I never had any repeat dislocations I do have some early OA in my lateral trochlea so I try to do anything I can to get my patella to track more medial or at least reduce pressure on the lateral facet.
@@danebeck7900 hi Dane, thanks for your comments. Do you use commercial EMS equipment or you go to a specialist for your stimulation sessions? I mean are the exercises that one can do by his own at home? Thanks a lot
Very interesting n informative upload. Really was an eye opener on this particular vid !!! Kudos to help we knee joint sufferers realize how the joint pains are badicallt create ! Anticipating more videos like this in the near future. Peace
Yes. Absolutely true that the cartilage of the knee can recover...in fact it can regrow. My husband did just that in both knees over 13 years ago. How? By activating and keeping activated...the LYMPHATIC system. There are specific techniques that need to be done with persistence and disciple. Now, 13 years later he only need do an occasional technique if/when he gets a sore knee etc. I have since become a certified lymphologist and created a PDF sheet of very basic instructions so a person could repeat the process...this works on any health issue including cancer...I was an asthmatic and am no longer so. I also no longer suffer from seasonal allergies...and rarely get sick. Feel free to ask me for more information.
How do you know when you're regrowing scar tissue? I've been under numerous MRI scans and they're only saying i've got a tear in my knee cartilage. I'm still only 19 and have been deeply pushed back ever since this happened
@@sheltonbeenen i'm 16 years old and my right knee does strange sounds when I stand up from the squat. When I squat after long time of sitting it cracks. overall I have little movement in my life. what can I do to regenerate cartilage? Activities, diet?
This one and all the other videos you so generously share here, make for the most comprehensive and detailed, actually revelatory information on the knee joint problems, and trust me, in last 3 years i pretty much checked it all! i can only be sorry i didn't find your channel earlier, before my doctors (Germany) persuaded me to have a meniscus surgery. Needless to say, totally unnecessary, pain was sporadic and going away on its own, i was fully mobile and fit (sports most of my life , although this wasn't an injury, at least not one that i noticed) - the surgery made my life hell, after that only pain, never healed or got anywhere close to my pre-op condition, tried everything, all sorts of therapies, injections etc . what happened is that my meniscus is still damaged/thorn (!!!) and the operation triggered rapid arthritis (and that now in both knees!!) what you're explaining in your videos has more sense than anything i heard in last 3 years. i did run into something similar here and there, but just bits and pieces, nothing like this, that puts it all together in such a clear way. and not one insisting so much on the glutes'-) some would say it's the hips, or hips and the feet..which i guess is also true, but i really think there's a strong point there (the glutes, i mean), not only regarding the knees, but the whole body disbalance.. i would be very much interested in getting one of your healing programmes, but not sure which one would be right for me, i see you have several there.. can one get a bit more advice on that, and how? thanks so much for sharing your knowledge!! please keep on!!
Hey Sanja! 👋 Thank you so much for your incredibly kind and enthusiastic comment. We are thrilled to hear that our videos have provided you with comprehensive and revelatory information on knee joint problems. It means a lot to us that you find our content valuable, especially considering your extensive search for answers over the past three years.🙌 We are truly sorry to hear about your experience with the unnecessary meniscus surgery and the subsequent challenges you faced. It is unfortunate when such procedures result in unexpected complications and prolonged pain. We know the frustration and the impact it has had on your life. Regarding our healing programs, we would be more than happy to assist you in finding the right one for your specific needs. The one that we would recommend would be the Knee Meniscus 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 Thank you again for your kind words! We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
I am 65 and a courier. I started having knee stiffness 2 yrs ago at Christmas time. I thought it was from over use but was told I needed a new knee. Totally surprised about that! My knee is still about the same. I am still couriering. How can I heal it. I have pain if I happen to trip and need to catch myself. I do not have pain if I don’t bend it beyond where it wants to bend. However, my good knee is starting to bother me more than my knee that needs replacing. So I think I need healing for both. I want them healed. How do I do this? Thanks sooo much!
Hello Chrissy! Great question. It sounds like your knee cartilage is likely on the edge of getting irritated if tripping sets off knee pain. You probably walk a lot with your work so your endurance is great, but you should consider working on your hip muscle strength. Also the way that you walk could begin to give your cartilage some relief. Take a look at these videos to get an idea for what to do next: “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html “Does Walking Help Knee Pain?” ruclips.net/video/3ttv66it9x4/видео.html “How To Instantly Fix Knee Pain When Going Up And Down Stairs” ruclips.net/video/yZDUuwSDKfI/видео.html If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health
Once more I feel much better informed thanks to you sharing here. I do have a questio. I am going to try resting the knee in question, but may I continue doing the glute/fles walk. It has helped my bad hiip tremendously, also thanks to you. so again, thank you.
This person is right. We can heal the cartilage with all proper things. I had a cartilage injury 2.5 years ago and I am back to running now. So atleast with my own experience I can say, yes it's possible.
@@Caribe78 At the time of injury, I had following things in my MRI: Grade 4 Chondromalacia, sprain on acl and mild degeneration of meniscus. My pain levels went slowly down with time and now when I do activities like running, climbing stairs or jumping, I have no pain. Everything is going well so didn't do MRI again 🙂.
You’re welcome Josh! Welcome to the community! Here are some glute exercises to start with: “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html
Hey Meena! Sorry to hear about your knee cartilage wear and tear :-( Here's a playlist of our videos about help for knee cartilage problems: "Knee Cartilage Help" ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
Hi Dr. David. I ve been a Subscriber/follower of your Chanel not too long ago. I wish I had found you before i injured the knee exercising and then I had an arthroscopy of medial lateral meniscectomy of the right knee. The pain is worst than before the arthroscopy. After the fact, I’ve been doing research and consult a couple of offices where they practice regenerative medicine with stem cells and PRP therapy. Within this particular video you have mentioned regenerative medicine as well, but agree to what you said. In your opinion, Dr. David, do you think I still can get the meniscus regenerated without further surgery or expensive treatments? I’d love to get back to enjoy my no-pain life. I’ve done several of your PT exercises recommendations and they seem to work better for me. I appreciate your time and commitment to your educational videos. Best.
I'm so happy to find you. I have a question. If Drs. have told me that both knees are bone on bone can I still restore my knee the way you are mentioning? Or am I too late for that? I've put surgery off for 20 years or more. I also have suffered and I don't use that word lightly. I seldome use it but there is no other way to describe it now. I'm at the point of wanting surgery... I'm worn out from the pain. I was amazed when you talked about the thigh muscles because one thing I've noticed is that it doesn't take long for my thighs to get very tight after standing to long. Like you would feel after lifting weights but it's a werid feeling. I've told a couple of Drs. about it but I've never gotten an answer for why the muscles tighten up. I wanted to lose some weight before surgery. It's so disheartening. I eat well but I don't move enough to help burn the calories that I need to. I am to the desperate point of being ready to feel better. I have always been a bit bow legged... not very noticable however, I feel like I am more so now. I have lived in chornic pain for a long time. I was in a life threatening wreck in 87'... I feel like getting my knees to a better place would help a lot. It's first on the list. It has totally changed my quality of life. There are so many things big and little that I would like to do but I always have to consider my knees and whether I would be able to do those things. I appreciate you sharing and would love to find out if there really is a way I could be better without surgery. Thank you... looking forward to answers as I am so ready to at least feel semi-normal again.
I was told I have no cartilage and bone on bone. Suggested I need a total knee surgery. I do have pain but not constant, but also I have issues with feet and spine. Hoping specific exercises like yours help.
how is your expeience now , 4 months later? Do you eat inflamatory grains and meat or non of these at all, and do you use loads of tumeric, black pepper etc.?
Hi Loving Grace Life Matters! Check out the link below for some helpful tips on things to do for knee cartilage! And make sure you subscribe to our channel so you don't miss any great information! ruclips.net/video/GbP43DPMknA/видео.html
I didn’t know this. Must be why when I finally let my knee rest it feels so much better. If I had to deal with all the pain I’ve accumulated and it only got worse, then yeah. It feels like a miracle when it heals, because it is. Especially since I didn’t know the science behind it. But science doesn’t negate miracles, it simply enhances them.
Thanks for explaining this! I had a torn meniscus (medial) and had surgery almost 2 years ago. I went to PT after that, but I had to stop it too soon for financial reasons. I continued trying to do some of the exercises at home though. It took me about a year to be able to do any sort of squat again and to not have pain all the time. I had learned about the importance of glute exercises and I did a lot of the stuff you mention in your other videos. Two weeks ago I my meniscus again - same place - and I do not want surgery again, so that’s why I’m here. This explanation along with your other videos on how to fix knee pain are the awesome - I especially love the walking/glute activation video. Any form of PT that doesn’t ‘feel’ like exercise (inside at a gym) is the best for me! Thanks for what you do!
Hey Edd! So sorry you're having another meniscus flare, but we're glad you're getting relief and understanding from our videos! Thanks so much for sharing your story! We agree 100%, the more "normal" your exercise can be the better it is for you long-term.
Yesterday I could barely walk from the car to my swimming pool. After 10 minutes in the water I felt the pain disappearing. By the time I finished my swim, I could walk normally again. There is no better exercise for this problem than swimming.
Thank you doctor for this video, many, many thanks; it explains so much my own orthopedic surgeon has not (Maybe not intentionally, you know, they have sooooo many patients); One thing I immediately noticed is, that there are millions of comments! I am sure one of them has asked this already, but I wanted to ask again, to heal the cartilage, do you have videos with off-loading exercises? or can you point me to a site?
Great question Martin! We have a playlist of videos for knee swelling and many of these videos focus on off-loading the joint. Here is a link if you would like to learn more: “Knee Swelling Help” ruclips.net/p/PLJVIPiFvv1mb17SwpI5eM0Uca2qvg7gsC
Hey etsehiwot asrat! Sorry to hear about your knees hurting :-( Sounds like you might be predisposed to getting arthritis if your joint crack all the time. You really need to be careful to manage and balance the strength around your joints so that you don't put bad pressures on them slowly over time. That's how osteoarthritis starts and progresses - people have muscle imbalances and over years and years with the imbalance, the joints take a beating and then things start to tear, break down, wear down and eventually they get irritated and damaged. The right kind of exercise is critically important. We teach this in our 28 Day Knee Health & Wellness Boost Program. Have you heard of it before? You can learn more about it here: www.epmanualphysicaltherapy.com/28-day-knee-health-wellness-boost-program Let us know if you have any questions about it :-)
Thanks for the info. Please summarize. Is mussle imbalance is indeed the main cause? If so, please show us HOW to TEST and MEASURE the imbalances and DRILLS to help solve and prevent the imbalances! The titel implies that you will give answers to the HOW. My personal idea why the how got lost in translation is because most of your info was all but the how (so next time maybe more to the point and or summarizein the beginning and end) Hoping you can up with Practical drills that really Show us how we can test for imbalances ourselves and show some example drills how to solve. Thanks. Really appreciate the time and effort.❤
I’ve had a knee issue since getting into a bike accident and just when I think it’s healed it gets injured all over again. I’ve been researching plasma therapy using your own plasma and it being injected in between the joints because it gets hard after injecting…if you are familiar with this treatment I’d love to hear your thoughts.
Hey Maryj! We've got a video covering 6 different types of injections for knee problems (including plasma or PRP) right here 👇 "What Type Of Knee Injection Will Help? [6 Options For Chronic Knee Pain]" ruclips.net/video/sRSuxookGW4/видео.html
2019, I was so obsessed with football (soccer) and strengthing my legs, I was doing leg day everyday without proper warmup. And one day when I played a game, my knee felt weird but I continued. Next day, my knee was so much in pain and popping. I thought it was temporary and didn't get it checked up and only did free weight leg extension on a chair, and then COVID happened. So I pretty much did knee exercises everyday, it got better slowly by not the same. Took 2 years to get to where I am, within the two years, I did hit the gym again fora while warming up, running, leg press/extension/curls, and cycling. Now days my knee caps fills up with bubbles so I just like to do few free weight leg extensions on chair to pop it. But overall, its miracle I didn't need a surgery, must be due to nutrition and God's grace. But I'd recommend people do light cycling for 15 mins to warm up the knees, during healing process or as warmup. I recently watched a video of where a doctor explained that our knee cartilages are made out of positive and negative particles, and we can stimulate it by doing light cycling or cycling motion with our legs. Don't know how true it is, but been trying it before games and it feels good. Jai Shree Ram
Hey @SakataSamig, thank you so much for sharing your story with us! You were feeding into a muscle imbalance during all these years, which did lead to your previous knee injury. We are happy to hear that you are feeling a lot better. But we advise you include glute exercises and double down on them! In order to keep a proper balance for your knee joint, there needs to be a fair ratio of strength between your glutes and your thigh muscles. Here is a video explaining this into more detail: “3 Reasons Why Strengthening Your Hamstring Makes Knee Pain Worse” ruclips.net/video/kG31BO155BA/видео.html Hope this helps!
8 years ago I had key hole surgery to clean up a basketball injury to the cartilage in the position you talked about under the kneecap. Recently I've been having similar pain after running/jumping and an MRI confirmed the same thing has happened again. Is scar tissue cartilage possible for me even though I've already had surgery?
Hey Colmdiniho! So sorry to hear about your injury and the problem you are currently having! Are you asking if you could have scar tissue build up due to the original injury and surgery?
@@epmanualphysicaltherapy Sorry, I meant as in...Because I had the surgery and all the loose torn cartilage was taken out, would that have prevented the scar tissue from being able to form?
Thank for sharing this video. Kindly explain about the scar tissue . How can one develop a scar tissue? Which treatments or medication is involved. Thanks
😱😱😱😲😲😲 Honestly, we're not too surprised. We've heard that from sooo many people over the years. Most healthcare professionals just aren't trained in actually healing things. They're trained in treating the symptoms. Have you seen our playlist all about helping knee cartilage problems? "Knee Cartilage Help" ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
Really works the 3 exercises you said in 1 vedio walking like a duck😊😊😊joke but really it works for me!! Bike at home and hanging legs !!! Wow !! I felt the pain it less and i will continuing doing that until i will be better!!! Thanks a lot !!! Doc Superman !!😊😊😊 i really dont want surgery🤣🤣🤣 I ll had r.d.v again to another Doctor i hope before that date 16 of Sept ! my knee will be no pain anymore!!!!
Your improvement is awesome. I remember the clinician, saying to me, after a knee injection, " Now, if you have to come back for an injection again, we will have to talk about surgery, okay?" I slowly shook my head, making a silent pledge never to walk into that place again. I knew that I was planning on seeking as much info as I could to AVOID surgery. I just felt that there was more time that was on my side. Thank God I came upon El Pao's videos. I am POA now, for a friend who suffered a stroke, and I am flying around as usual, running him to the doctor, and taking care of his cat, and meals. My husband helps when there is any heavy lifting involved, but I have been able to manage quite well, and I don't even think of pain. I can press that area around the meniscus, and it doesn't pinch, as it did before. Such a relief to get the dark cloud of impending surgery off my mind!
Hi, this is a great informative and encouraging video. Just wanted to get some information about elbow cartilage and healing scar tissues in elbow. Is it possible to do so? Can you please help me with this?
You have been a massive help to improving my knee issues. You have helped me understand the underlying causes and certainly have provided sound remedies to improve it through your wonderful range of videos. My daily mantra particularly when using steps and staircases is glutes glutes glutes. You are an inspiration thank you.
@6:22 - you said that the imbalance can be due to strong quads. I have Patello-femoral pain disorder and chondromalacia and I’ve been told that it’s because my quads are too weak and I need to strengthen them. So which is it? Thanks.
Hey Ani ou812!!! Yes, what you were told is completely wrong. Patellofemoral pain disorder is ALWAYS caused by over-dominant quads and weak glutes. And it's a relative weakness, meaning the quads might appear weak, but they may be stronger than the glutes. Did they muscle test your quads and glutes? More importantly - if you've been strengthening your quads already, is it helping or hurting? The quads attach directly to the patella, so increased strength there will smash the patella harder against the femur making the condition worse over time. The stronger your quads are the more compression there will be even at rest. Most people hurt during the quad strengthening. Many people that go through quad strengthening might feel ok during the exercise but then have pain later. Especially when they're just sitting. It's due to the increased strength that is even present at rest and compressing the patella against that femur. It damages cartilage there and progresses arthritis. Does that help @TheLaitas?
@@epmanualphysicaltherapy thanks for the reply. I was not tested for quads & glutes (how do you do that?). When I try to strengthen quads (with squats), it hurts my knees. From what you are saying about strong quads, it seems like we should actively be trying to have weak quads so as not to cause compression. 🙃 What about body builders, cyclists, swimmers, or athletes in general who have strong quads - do they all have greater compression and are they all therefore more likely to have PFPD/chondromalacia? Or is it all relative to their glute strenth? Meaning that as long as their glutes are strong, they can have strong quads/train their quads without issue? Thanks.
@@epmanualphysicaltherapy I did some exercises that were recommended to me for like a week now, they're neither making it worse nor making it better, but I did measure the circumference of my legs (quads) and my bad knee is 1cm smaller than the good one.
@@thelaitas thats bcoz hurting leg is doing less work and loosing muscle . Same with me . But i want my quads to be strong so question is should my glutes more stronger than quads
Sir, My name is Zainab Khan and I'm a very old follower of your channel. Sir, my question is can we get back cartilage? If thickness of meniscus is lost, can get it back consistently giving it space and mobilisation?
Hey Anita! We've got more videos to help you with this. Have you seen our knee cartilage videos? "Knee Cartilage Help" ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
Hello,I am 43 and have had 3 knee surgery already.Loose cartilage and torn ligament.The last 2yrs my knee paining me.Went to get MRI and got told by 2 doctors that I need knee replacement. How can I avoid it or postpone it please?
I have a small articular cartilage focal defect in my knee. I kept thinking if i could just rest it and give it a chance to heal maybe it would get better. But i have to use stairs and it bothers it. Maybe i do need to rest it so the scar tissue can.form.
Thank u for explaining it is wonderfully wish u had a clinic in guyana they so m e nny person here in guyana is strgling with this condition .we have n good doctor here it not about the patient health its about the money and surgery .im 48 years 8 weeks ago I fell and hurt my knee they give me one shot and tablits never say any thing about extra after one week pain was say so strong I went back a next shot and up my dosage of tablits it didn't work I had to ask the doctor to prescribed a extra for me then she look at it and say I have an uneven knee bone she went on to say this kind of proble dont have cure when I go on utube I saw videos I was so surprised im tell u guy this country all government cares of there family and the people of this country are suffering we have no good health care her people are dying every day here by heart problem it is sad .I am using all these video to give me in my recovery. Thanks for this video it means alot to the 3 🌎 country .
Hello Ashminee Adonis! Sorry to hear that you're having difficulty with getting the right kind of help for your knee injury. We are specialists who look at the body very differently than most mainstream medical professionals. Most healthcare professionals are doing the best they can with what they know. They tend to know medications and surgery the best. They usually don't know much about naturally fixing cartilage. We hope you get plenty of help from our videos. Here are some of our recommendations if you have knee cartilage problems: “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html “Does Walking Help Knee Pain?” ruclips.net/video/3ttv66it9x4/видео.html “How To Instantly Fix Knee Pain When Going Up And Down Stairs” ruclips.net/video/yZDUuwSDKfI/видео.html If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health
Have watched David's other videos.....so it's all about glutes, glutes and more glutes......or in other words strengthening the Glute muscles to create the right balance with the quads......and walking properly, as well as all his other little tips that one can see by exploring all his other videos on this subject.
Hey great question Esther! We've answered it in this video 👇 “Choosing The Best Knee Brace For You | A Physical Therapist’s Guide” ruclips.net/video/gEaHje4YbJk/видео.html
You're welcome delta sira!!! Dr. David talks about supplements for cartilage in Habit #5 of this video. Below is the link to that chapter in the video: "10 Important Habits To Start When Trying To Avoid Knee Replacement Surgery" [habit 5] ruclips.net/video/iJKu2AI8CmI/видео.html Supplements alone rarely ever completely fix the problem. They must be combined with proper exercise and rest. Exercise should be focused on correcting muscle imbalances to de-pressurize the knee joint. Here's a playlist of videos that will teach you more: "Knee Meniscus Help" ruclips.net/p/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a
So, question: my wife had arthroscopic surgery that removed 60% of the cartilage removed from her knee after a car accident. There is tissue on both sides, just less. Do you think what you’re talking about work can for her?
Hey Maverick8t88! Sorry to hear about your wife's car accident and knee surgery :-( But glad to hear that you two are working on learning about how to help the situation :-) YES!!!! Using glutes better and making them stronger always takes pressure off the knee joint, which takes pressure off the cartilage in the knee joint. So this is extremely beneficial especially if you have only 40% cartilage left in the knee joint. In case you need it, here is a playlist of all our videos related to knee joint cartilage - "Knee Cartilage Help" ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p We also have a program that would be beneficial called the 28 Day Knee Health & Wellness Boost Program. Learn more about it here. www.epmanualphysicaltherapy.com/knee-health
@@epmanualphysicaltherapy awesome, thanks man! I’ll check out those two videos next! Btw, just for the sake of full transparency, her car accident and surgery was in 1990. It hasn’t bothered her until the last few years, but she does have osteoarthritis in both knees and has gotten shots in both, so we’re looking for ways to avoid total knee replacements. I’ve watched your other vids on avoiding total knee and have some real hope to reverse this!
Hey Malathy Thiagarajah! Sorry to hear about your meniscus tear in your knee :-( I've got just the video for you: "How To Test & Heal A Meniscus Tear Without Surgery" ruclips.net/video/xZCH3sznygg/видео.html
Great question Romilla Anand! It's unknown if it's possible to "get cartilage back", but you can heal damaged cartilage. There's a difference. The exercises we show in this channel help you heal cartilage.
I don't understand what he is talking about Not like the facts I got from dr.vivek Joshi Dr.vivek Joshi he talks straight to the point n easy to understand
Hello mister. You are amazing and very very good practician ! Can you answer me please : How Many Times for cartilage gonna heal ? Some months ? 1 year ? Thanks
Hi sir,My cartilage space of one side is increasing and another is decreasing.What I should do.I can’t sit walk squat for long time.within 15 minutes it pains like hell..please help me
I started following you months ago as you're just the type of dr/ clinic I'm looking for. Are you aware of this type clinic in Houston? I'm 78, have always worked out, practiced yoga for about 10 years, and everything was great until one day it wasn't. I was very unhappy with the med iCal advice I got and am not looking for a surgeon, but managing. I watch and practice your videos... thanks so much...but feel I need local help. Thanks for any advice.
![How to Regrow Cartilage & Reverse OsteoArthritis? [Can We Do It?]](/img/1.gif)
So how do we heal? I didn't get it
Hey Jill! Great question. Knee cartilage heals by laying down scar tissue that is ~70-80% as strong as normal cartilage. We don't regenerate cartilage normally in our bodies, rather we heal it using scar tissue. Healing is best done with good nutrition AND optimal pressures inside the knee joint.
We're NOT experts in nutrition, but we are experts in pressures inside knee joints. We know that fixing muscle imbalances in the hip & thigh is key to getting back normal pressures inside knee joints. This sets up the best HEALING environment for knee cartilage.
I hope that clears it up for you :-)
@@epmanualphysicaltherapy thanks is muscle imbalance corrected with message. Wish I was in el Paso. Thanks for your advice
@@epmanualphysicaltherapy did you cure anyone?
@@viuvenitlalumina you have to cure yourself, dude
@@viuvenitlalumina We've helped many people get back to being healthy, active, and mobile. Check out our testimonials playlist: ruclips.net/p/PLJVIPiFvv1mawZkUL-AjoTamgXLcc_aeO
I have been a competitive cyclist for decades, never, ever had any problems with my knees after hundreds of thousands of cycling miles. I conclude then, that it must be good for your knees. My boss however was a competitive runner and he is about the same age as me and his knees are shot. I am 62 and even now have an ftp of 266 watts ( over an hour ) therefore I have very strong quads and always have and even more powerful when I was younger. I think that cycling promotes synovial fluid production and lubricates the knees, running impact destroys them over time quicker than they naturally repair.
You are correct - cycling is much better than walking or running because the knee is constantly bending.
Not true.. this is very misleading. Running with proper form is not bad for your knees. People run with poor form, destroy the knees then blame running.
Maybe you're right my uncle is 73 and still ride bicycle... He has been cycling throughout his life. Same went with my father (May he RIP) who never ever complained knee pain in lifetime of bicycling. I on the contrary have been walking alot, and running on and off suffering from severe degenerative cartilage problems in knees at a very young age...
62 years old and 266 watts over an hour? damn man congrats
Zainab Khan Yeah brother there’s a lot of variables for sure. Hereditary is a big one
Amen! And, with your help, I have healed mine. I was at the grocery yesterday, and I often lose my husband, who calls my cellphone. I flew up and down those aisles, and went clear from one end of that store, to the other, without pain. I am 76, and did 35 squats yesterday, in addition to my cooking, laundry, cleaning, etc., I love being free!
WOOOOHOOOOO!!!!! YESSSSS!!!!
This is great news Jean!!!!
We're soooo happy to hear that your walking easier and enjoying your life more now that your knees are feeling better. You're even doing squats!!!
This is FANTASTIC news!!!
@@epmanualphysicaltherapy Whenever I get an injury, I get up, and move as soon as possible. Our bodies gave to move, and I've always eaten the gristle on meat, and I HEAL very fast for 76. It is amazing to see how our bodies HEAL. People who do physical therapy get better faster. Awesome.
Good for you wish you all the best
What is the acl? My friend has pain for years in his knee he says it’s his acl
@@epmanualphysicaltherapyi had meniscus tear it cause small pain while running what to do its 8 months now
Thank you for the very clear explanation: "Fix The Mechanic. Fix Muscles Imbalances With Exercise & Therapy". Take pressure off the cartilage that worn down, allow the cartilage to heal, which happens naturally, just like our skin heals, as long as you take the pressure off the area, which some exercise and therapy are required to do that.
Thanks doctor, you're the best! I was told 7 years ago I need a total knee replacement. but I never want that invasive surgery, EVER! I've watched many of your videos and am totally convienced I have severe imbalanced muscles with my gluts being the weakest! After watching your video on how to climb stairs differently, it's now painless for me! I'm finding the glut exercises difficult, which confirms how weak mine are, but I'll keep doing them! I'm a 78, soon to be 79 year old woman that loves being active. I injured my right knee 16 years ago removing a tree stump. I had orthascopic surgery to clean up the meniscis and now arthritis has severly taken over. I'm still able to mow my half acre lawn, but when I garden for several hours I need to sit on a plastic stool. When my knee flares up, I have to skip my daily walking regiment of 1 mile (sometimes 1/2 mile). Thank you for sharing your knowledge and wisdom, you've become my hero!
My knee is ate up. Maybe if I'd seen these then but it's gone. X-rays scare you to death. 😢
Your compassionate manner of explaining and relaying information has really soothed my anxiety around the knee problems I’ve been addressing recently.
I had a doctor with horrible bedside barely explain what was going on with little reassurance or emphasis on solutions and the fear she put into me was far worse than the knee pain itself.
Thank you very much, I will be checking out your other videos and trying out your recommended exercises.
We are so sorry to hear about your experience with your doctor Stefanie :-( We are glad we were able to calm your fears and hope that we can help you find some relief! Here is a link to our arthritis playlist that may be able to help:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
We also have an outstanding knee arthritis recovery program that may be perfect for you as well. 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 rehabilitated a meniscus tear by using a stationary bike primarily,as well as a leg extension machine.Over a period of months it gradually improved to my having no mobility issues.
Hey, Robert! We are so happy to hear you were able to rehabilitate your knee meniscus! 🙌🏼
Can you layout your workout regimen you did. How long did you do stationary bike per week and for how long each session? Also any special foot placement for leg extensions? Thanks
Over a two month period I attended a gym.The stationary bike was where I started. The first few days I started slow...15 mins. with very little resistance on the wheel.I did some walking afterwards.After about a few sessions I began adding some resistance to the wheel.I added some leg extensions to the bike work at week 2.Very light weight at first.Slowly increased weight and reps/sets over the following weeks.No special foot placement...toes up...everything strict to normal movement parameters.If I felt anything uncomfortable I would stop and walk it off.By week 3 I was adding more bike time...probably a half hour with light resistance on the wheel.By week 6 or so i added some half squats to the routine with the lightest bar in the gym.By week 8 I was up to about 45 minutes on the bike and 3 sets of 20 reps leg extensions(hamstring curls as well starting around week 6...on the leg machine).After 2 months I was mobile again.Pain free.The bike was a huge benefit overall.I still use a stationary,and conventional bike and try to stay fit.
@@robertlauzon3172 thanks for sharing ' that's what I will do....
I was in pain for 4 months with a meniscus tear. I bought a LifePro Vibration Plate (4D Rumblex) and after 3 days, using it 10 min in the Am and again in the PM, it was completely resolved. I was so shocked! By looking at another comment and the importance of lymphatic drainage which is what it promotes and getting blood flow to the area, I think I understand why it worked so well. Now I regularly use it for health or if I have aches, it helps so much.
I was instructed to take Glucosamine Sulphate, Chondroitin and MSM by my orthopaedic surgeon following the complete removal of cartilage in my knee due to a very bad meniscal tear. They said it was the worst they had seen. When i saw my surgeon the following year for my hio replacement checkup, he also x rayed my knees and showed me the orevious x rays and I had regrown new cartilage.
Hi CelticSpirit, That’ is so awesome to hear! It’s fantastic that you’ve seen such positive results.🧡
We have a Knee Cartilage Help playlist that you might find useful as you continue your recovery. You can access it here:
“Knee Cartilage Help Playlist”
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
We hope you continue to experience great progress! We'd love to hear how you are doing as you progress.🙌 Please take care!
@epmanualphysicaltherapy Thank you. I'll try this. I have been advised I can no longer take glucosamine sulphate etc due to heart meds and anticoagulants I have been prescribed 6 months ago. Great shame as I had such great results and could do with it now.
What is MSM?
@bradfrazer4137 MSM is a form of sulfur, a major mineral our body needs daily, but does not get enough. I've used it for over a decade and it eliminated all my arthritic/inflammatory pain. Read the book, The MSM Miracle, go to a health food store and get the powdered MSM, very slowly start with a quarter teaspoon in a glass of water in the morning and another in mid-afternoon. Work up to a rounded teaspoon twice a day. I now use a large shaker cup, add a tablespoon of powder in water and drink half in am and half later in mid-afternoon.
(Start very slow with MSM, it pulls oxygen into your cells and pushes toxins out)
In my case the results were almost miraculous, had results immediately, even had a major skin outbreak, lasted 9 months, but because of my research kept at it and now only have psoriasis on my elbows (lifelong problem).
MSM is a relatively unknown but powerful supplement and should as essential as a good daily multivitamin (and Omega 3, Vit. C and Vit. D).
This is the very best information I have gotten so far.
And he is correct for I was told that I have to operate my knee.
But with out knowing I did just what he is saying ,And now I have about 75 percent movement ..
its tough not being legally allowed ta tell the truth, though you did a better job than most "doctors" i have had to experience. ty sir
Hey there, you are very welcome! We love to educate as many people as we can!
Thank you so much for your simple explanations and for not frightening or talking down to those suffering with knee problems! I'm beginning to see some results by strengthening my glutes and using them to walk. It was awkward at first but now seems more natural - I feel that this will be a life changer for me!
Thank you! Now I understand why (in part) I got 0.5 cm partial thickness cartilage loss along the weight bearing portion of the lateral tibial plateau of my right knee.
I have advanced degenerative change to my L5-S1 disc, which is causing poor blood flow to my legs - particularly my right - where I was largely only able to do the leg extension machine, for the last 2 years. Then several months ago this issue occurred, which was originally diagnosed as a sprain, but wouldn't heal. I lost my ability to do about 80% of the weight I had been doing overnight. Then the MRI I recently got gave me the above mentioned diagnosis.
More recently it's started to feel a tiny bit better, but hasn't increased my ability to do any meaningful weight resistance. But knowing this tells me to do only the elliptical, along with my PT oriented exercises, until I get my artificial disc replacement, hopefully by the end of '24. 😌
Doctor, first of all I want to thank you from the bottom of my heart for your videos. Not all of us can afford full medical insurance to go to the doctor for knee problems. You have no idea how many people you are helping with your simple yet very informative videos.
Now my problem: when I lift my left knee I feel a sharp pain between the mcl and the middle of the back of the knee. No pain from the tibia area, just from the distal head of the femur. The pain is short and stabbing but lasts until my knee reaches about 90⁰.
It also hurts when I use the stairs up or down.
You should know that the issue started when I was running with a sharp pain on the external part of the knee. The pain in that area went away while in the meantime the internal pain took over. The length of the pain is about 4 to 5in going up. I can't pinpoint if it's a muscle or a ligament or a tendon problem. I don't think it's the pen aserinus because I have no pain at all bellow the knee joint. Thanks in advance for any advice you may have for me and a huge thank you for your videos...gosh I love them
You're welcome Guillermo!!! Sorry to hear about the sharp pain in the back of your left knee :-(
That sounds like it is more likely a tendon rather than a ligament. There are no ligaments that long in the knee.
If it's a tendon, then you may have tendonitis. You'll have to treat the imbalance to help it. Overusing your hamstring tendons is a common side effect of having weak glute muscles. This is especially common in runners. This problem sounds perfect for our 28 Day Knee Health & Wellness Boost Program.
It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice, and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
That’s me. I’ve got advanced osteoarthritis in both knees. I’ve had a lateral release done on both knees but most of the damage was already done and it’s mostly bone on bone
Dr David can cartilage be regenerated in a 70+ woman whose cartilage in one knee is almost non existent and half damaged in the other knee.
Would PRP or atem
Cell therapy be useful to regenerate cartilage in a 70+ years woman? If not what exercises could I do to strength my muscles calf’s and thighs. I really do not want to do surgery at this age but the pain is terribel
I started taking glucosamine + msm + chondroitin tablets for my knee pain. Have to wait and see whether it helps.😢
This is an amazing source of information. I’m 67 but an avid runner - never had any kind of injury but last year had hysterectomy so couldn’t run for over 6 months. You’ve been absolutely more helpful than my now needed Orthopedic I’m a subscriber. For sure!
We're so happy to help PatriciaMarie100!!! We hope you get back to running ASAP!!!
I've done 3 of your exercises on my torn cartilage. I've been doing it for less than 1 week and it made such a drastic improvement I am considering cancelling my knee op.
I'm also taking marine collagen.
WOOOOHOOOOOO!!!!!!! Great to hear Mr X!!!
We hope you make it back to normal without surgery! Please update us on how you're doing.
@@epmanualphysicaltherapy I will do. How many months do you think i should do the exercises for.
I went for a 1 hour walk today. Something I Haven't been able to do for over 5 months.
@@Billy_Bull_Sheeter How are you doing now my friend?
@@AleMunjas I ended up having a knee op last month. I couldn't stop my knee locking, even though the exercises really helped and I'm sure they will also help in the recovery, it was the locking the was my main issue. Which used to cause severe pain. I wouldn't have gone for an operation if my knee wasn't locking up, and just managed it with exercising.
@@Billy_Bull_Sheeter bro what was the dimension of your cartilage loss? Mine is 11mm.Please reply🙏
Thank you doctor. This has given me some hope. I injured my miniscus out of no where a few months ago. Apparently there is also a tear unde the knee cap. It seems to get better then big relapses like the one I'm experiencing now. I work with young children which I absolutely love and I'm depressed about the thought of not being able to do that job anymore.
Hey Gareth, sorry to hear about your meniscus tear a few months ago :-(
Hopefully you can get back to normal, your chances are good! You should check out our knee meniscus playlist to learn more about what to do next. Here it is in case you need it:
"Knee Meniscus Help"
ruclips.net/p/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a
@@epmanualphysicaltherapyi
Hi Dr. David, Thank you so much. It had been almost 1 year now that I enjoyed the condition of my knees after I learned the walking position with butt. I was limping before that & everytime I did the way you taught me, my knees have been improving a lot. And of course I became careful also of my diet.
Can you explain what is the walking position with butt ?
Он наверное имел в виду ходить за действуя ягодичные мышцы. @@Siile
Dr. We would like to see some live examples who are actually recoverd from cartilage damage pls introduce them its make inspiration for us
Hi Archana, Thank you for your feedback.🧡 We will forward your message to Dr. David so that he can consider it for future content.
SO GOOD! I've been doing strenuous gardening and landscaping for about 10 yrs since retiring. I knew my quads were tight from stooping and squatting all the time and knew that I should be stretching my hamstrings but put it off because yoga is boring to me, lol. Then 3 days before my 70th birthday I was doing daily 30 min walk with neighbor and we decided to walk backwards up the last hill. I decided to really power it and "extend" my stride which seemed fine until I woke up the next morning in excruciating pain and could not walk until I loosened up the ankle and knee joint. It's been two weeks now and it has gotten progressively better but still very slow getting started in the morning and must be careful not to "twist" my knee while walking. I can't squat or walk long distances (parking lot and around Walmart for shopping was exhausting) or go down stairs easily. So I found your previous video and have been doing the "tibial shift" technique daily plus I've started stretching more. One of your most valuable tips in another video is DO NOT try to strengthen the quads at this point because it just makes it worse ! I greatly appreciate this video because it gives me hope that I WILL recover with good stretching and exercise habits going forward. Thank you!
The top best advice out there, after 20 months of cartilage problem that made my life a living hell I am 10 times better now. I am still a shadow of my former athletic self and I massively miss my jumps, squats, basketball volleyball and Spartan racing but I can do a lot of fitness and strength training and gaining ground. I have dedicated massive amounts of time in research and there is no end to it, still finding out new things. Very proud of my battle scar and that I never succumbed to general doctors advice and mainstream therapies, in a way they are criminals...don't get upset, I said IN A WAY!
Thank you Alex! Glad you learned from our video! Cheers to natural healing!!!
there has been found great results with collagen type 1 and 3 and vit C, but the problem is to get the reactive produced collagen from body into the jointfluids, which is why physioterapy managed optimal is needed for this to happen. Im intaking 100 gr. collagen a day + 2 gr. vit c. so if you want, we can exchange experiences? I got chrunching knee from what I belive is over.
My Protein sells good quality cheapest on the marked, about 10 - 15 dollars a kilo.
@@TheTwsa Sure, let's keep in touch, I also take some collagen and vitamin C and doing physio but I have not optimized the combination.... My damage is: Chondromalachia patella minor both knees and cartilage damage 1 spot 6x8mm=48mm2* on the right knee only. I am 43 years old and very athletic until 20 months when this ''started''. Obviously now I know it started way back as always I had very dominant quadriceps and was never given or incentivised to acquire the education to prevent this ((( until I had to learn the hard way....I am building now strength in the posterior trunk and doing all and I am hoping that it will lead to be able to do my sports again...
@@AlexLeon1978 I find, that it is really effective to learn how to let the power for forward propelling, walking etc. of body , to happen from the backside of body, glutes, hamstrings and calves as well as muscles under the foot; All these seems to be needed to structure and organise and are all neded to create enough stability and foundation for not involving front of thigh to engage more than absolutely nessesary. This way there will be little pressure on kneecap as well as this is the actual evolutionary correct way of moving, remember, the front of thigh is meant to move the leg forward when no power is on, lifting it forward and place foot for the next step to happen.
Hamstrings cause they attach to both side of the knee on backsied of knee, helps great to steer the moves.
We need some stimuli to get the fluid moving in the knee but not more pressure on it than it does not wear down further but instead build up.
@@TheTwsa ok, yes, I feel and have experienced every word you are saying! Driving my weight through my heels and keeping a neutral back. I am just very worried if I will ever be able to squat, jump and sprint again as I loved those and played big part in my Growth hormone and lean muscle physique...
I have worked on my quadriceps for years and they are really strong. I have one totally replaced knee and I think I need another. I am 73 and active but I am getting old and I have hurt myself from accident or sports and just outside working on various projects that involve extreme stress on my body. I am trying to slow down and relax but it is not my nature. I am going to watch the video you posted about exercise.Thanks and I will text you later if I have questions. I hated knee surgery and that is why I am interested in your work.
Hey Keith! So sorry to hear about your injury! You could be hurting a bit from years and years of working on your quads really hard, possibly feeding into a muscle imbalance. Nothing wrong with getting a stronger lowe half, of course! But it's important to have a good balance between your glutes and thigh muscles in order to stay healthy and pain-free! Being fit at 73 is incredible, though! So kuddos! Here are some exercises that you could benefit from applying:
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
“Top 3 Secret Ways To Slow Down And Even Stop Knee Arthritis Progression”
ruclips.net/video/dKQQMd8B-y4/видео.html
“5 Exercises For Fixing Pain From Flat Feet”
studio.ruclips.net/user/videoNQvyoxjJs4g/edit?c=UC3o1V72HPdJTvhvhYcKtnRA
Best of luck! Please keep us posted, and feel free to reach out to us if you need us!
All the best
Muscle imbalance is very interesting. I just had my 2nd surgery on the same knee. Love love your videos!! Better than PT which seemed to make my knee feel worse.
Thank you so much!
Hey There Sonyacurti,
Yes, having to get a second surgery is a signal that there is a muscle imbalance that is not being addressed. Here are some videos to help you. It is not your PTs fault, we are taught specific rehap principles in PT school. However, continuing our education and being fellowship trained will open the door to learning how to heal the problem not the symptoms and that is what we do at El Paso manual Physical therapy. We are here to help.
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
Its great how you can explain everything in simple terms.
Thanks so much Jackychannel!
Thank you so much for that bit of information. I’ve had an injury since I was 24 I’m 52 at the moment. I have had the meniscus and the anti-cruciate damaged. Then I had an arthroscopy and they took out part of the meniscus. The knee has had a certain amount of recovery with no pain any more. But it is not 100%. Hence why I’m looking into your videos which have been exceptionally helpful with my recovery thank you so much for educating the public.
Hey Jason, thanks so much for sharing your story! We're so happy that our videos have been of help for you. Our best guess is that the idea of a muscle imbalance is new to you. Most chronic knee pain is due to weak glutes. Make sure you learn about that from our channel to best help yourself.
If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
Kudos Dave! I fell & traumatised my right knee & hip simultaneously. I think I have a gluteal tear/s, AND a Medial Collateral Ligament sprain/TEAR trapping my sciatic nerve in upper glutes/piriformis tendon area. The combined knee & hip trauma is making exercising more complex. Where do I start? On my knee which clicks & pops with acute pain? Or on the acute pain caused by the glute tear trapping my sciatic nerve immediately I try to stand & walk ? Loving your videos! ❤
Thank you! I have hope. I'm 43 and very active. I'd be devastated at this age, to lose mobility. I need to start methodically doing resistance training to counter the muscle imbalance.
Hi Nicole, It can get very scary. Many of us on the team have felt this way too and we work here! lol! It's not too late and doing a little something every day is good. Sometimes we put too much pressure on ourselves and it can feel overwhelming. We all need to be kinder to ourselves.
We have a knee cartilage playlist you might helpful. You can access it here: “Knee Cartilage Help Playlist”
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
We'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy I'm scared. I just had MRI results after 3 months of wrong diagnosis and contraindicated physio in NZ after hard fall on concrete floor on both knees. I have a small partial thickness fissure involving the central aspect of the lateral facet of the patella on the axial PD. It took me a while to understand what that means for the future.
I was misdiagnosed with pseudo lock. I love your channel because as soon as I felt pain and grinding of kneecap on straightening my leg, I thought, this isn't right I might have a cartilage tear somewhere in this area. I discontinued the repetitions of contraindicated exercises because the pain increased. I'm depressed as wanted to get back into the dancing but I can't. Have bought some foam under knee stabilisers which give some comfort as both patellas weren't tracking properly because of the inflamed cartilage. I just kneeded to listen to you instead of going to physios who told me I had pseudo lock when there was a lot of evidence to me that I didn't. The first physio got me to do squats while one knee was still very swollen a week after the fall. Snap, crackle and pop and she still missed the signs. These are senior experienced physios. Usually after 6 sessions the physios say well if you're not better it's your fault and you must have complex regional pain syndrome.
Another update...except for a twinge, sometimes first thing in the morning, which may be arthritis...the knee is doing well, and I am doing all the things that hurt so bad before. I continue to do glute work, and I don't neglect making sure to work my toes when walking. I am even able to wear a moderate heel without a twinge. I do feel that the performis area was in pain, along with the meniscus. Is it common to hurt both at the same time, as my pain was radiating in many different areas, at the same time. As it diminished, it centered right under the kneecap, toward the inside. I think that was the ground zero pain, when I first injured it. Thank you again for the motivation to believe the exercises will work, even when you have to keep on, keeping on, and you get a little discouraged. Avoiding surgery is a big gift!
Hey Jean! We're glad to hear that your knee is doing well!! Even wearing heels!
Great work keeping up the glute & foot exercises. You might have sciatica if you feel pain in the piriformis area. Doing the glute exercises should help it (are you sure it's not muscle soreness from the glute exercises?).
It's great to hear that you are staying consistent. Remember that cartilage takes many months to heal. You've got to keep going until you don't see things improving. And if you plateau in your improvement, then you need to find another way to challenge your glutes.
It is possible to avoid surgery and feel fantastic!
You might look into our 28 Day Knee Healthy & Wellness Program if you need more in-depth help with your knee progress.
www.epmanualphysicaltherapy.com/knee-health
@@epmanualphysicaltherapy Thank you for the link...I rarely have pain...I was on a 6 ft ladder for hours...No pain! But the pain I had before was dreadful, and I have a high pain tolerance. So, I know that I'm healing well, just being careful with too quick movements in knee area. I'VE had sciatica years ago, so if I get a twinge in that area, I roll a bottle with my arch. And, yes. I AM ALL OVER THE GLUTES, DO THEM OFTEN. Glutes and ab work is what helped my back issues.
Is there a link for glute work
I have small butt, so I know my glutes are small lol (I’m not buff either so my butts not all mx either!)
Have had cartilage roughened/gone for 35 yrs (early 20s ☹️), back then PT was woowoo like chiro now. Never covered at all.
I’m sure my glutes were bad then 🙄
Best explanation I've seen to date! Thank you taking the time to explain this; from issue to reason for issue and how to work on correcting it. Wonderful. 😊
I've stopped doing squats and started doing more hamstring and glute oriented exercises and I've noticed it changes the mechanics of my running to be less impactful. I never knew having too strong a muscle could be a problem.
Hey @MoorishBandit 👋! We are thrilled to hear that this video has been beneficial to you. It's okay that you weren't aware that having muscle imbalance from quad to glute ratio are often the root cause of knee pain you know now 😃. Thank you for supporting our channel 🙌
It’s not too strong
It’s the muscles aren’t balanced
Build up ur rear mxs n all will be good
I am 32 and have already torn meniscus and damaged cartillage in both of my knees. I was shocked when I got the MRI results. Do you think I can heal by doing the proper physiotherapy? I dont want to have pain or surgery, I am way too young, what will be in 10-20-30years? I am so frustrated 😢
Yes you can
Brilliant Analysis. God Bless you man. It shed new light on my problem. Many many thanks.
You're welcome Krishna Kumar!!!
Lv. your teachings They work at 80. I’m using crutches to move around torn lr knee n rt hip aches
Thank you Heygrams mcgugan!!!
I just shattered my knee in a bicycle accident. My doctor says my cartilage is damaged and that I will eventually have arthritis. I'm getting ready to do whatever it takes and beat the odds on this.
King Whombat, we are so sorry to hear about your bicycle accident! We hope you can get some relief from our exercises and below is a link to an online program we offer that has more exercises as well!
www.epmanualphysicaltherapy.com/28-day-knee-health-wellness-boost-program/
I am suffering from arthritis now
On my knee
Three months ago I left my job as
A cater
I don’t have much pain but I am struggling
To walk
I am leaping
I am doing physio evxercises
And my knee gets inflamed
And I use ice
What I am doing is it ok
@@ranipun8628 I have arthritis, got injection Durolane...last week... It's natural product, hope it works for me.. I have pain in my one knee from one week. Anyways, next doze is after six months..
I fell off at work and got it worse.
Physio did nothing.. I do exercise..
Lying down on bed cycling , stretching,
Stretching knees areas... Helps. Walking hurts a lot and I hope injections works for me. Aging is a factor too. Can't get up from a small chair anymore.
Got accommodation at work..
@@ranipun8628new research forbids icing..
Only heat pad is good.
My Physiotherapist used heat pads only.
It's my story 😢Please.are you well now after this exersise?
Honest, solid presentation worth listening to carefully.
Hi Doctor. Thank you for your valuable information and your kind service to the humanities. Appreciate you sharing your natural ways to heal. I am a big believer of natural healing I healed myself of rheumatoid arthritis, blood pressure and cataract. Only thing I am struggling now is my left knee and elbow osteoarthritis. I will try your suggestions. God bless your kind heart and service. If you have any videos to heal the elbow please advise. 🙏🏼
Hi, do you have any tips on how you healed your RA?
Hi it’ll be great help if you could tell how you healed RA and cataract?
how did you heal rheumatoid arthritis
Doctors do not want people to know this. I am looking to do no surgery, but have my knee healed naturally before I have surgery next year.
You are awesome. This is the kind of advise important for this modern world. More power to you.
Thank you Erlani! Thank you for the kind words!
Can calcium help? I was just diagnosed with knee arthritis, so I'm listening to you again and really appreciate your knowledge!!
Calcium & magnesium.
Interesting video. I’d be very interested in the benefits on the joints (from your perspective), when exercising on a Rebounder, which I use for about 5-10 minutes once or twice a day. I’m 72.
Wow! This is good news. I've been putting off requesting surgery for my knees and would much prefer to try healing them naturally. Have you described how we might do this through diet and/or exercise elsewhere? I would love to know.
For improving patellar tracking strengthening the glutes and hip external rotators is really important. Electrical muscle stimulation specifically targeting the VMO is also very helpful. Also manual manipulation of the patella to keep the soft tissues mobile.
Hey Dane! Spot on with the glutes and external rotators! Yes manipulation of the patella is a big deal, in fact we've got a video coming out this week or next showing how to mobilize your own patella.
Here's our view on the VMO:
"Does Strengthening The VMO Really Help Knee Pain?"
ruclips.net/video/uXsLY2Eu5TQ/видео.html
@@epmanualphysicaltherapy Okay so I watched it and I'm familiar with the idea of internal rotation of the femur causing lateral maltracking of the patella, hence the role of the glutes, and I've seen the studies that compared glute vs quad exercises for PFPS that showed superior outcomes for the glute exercises. What made me a believer in the VMO e-stim was actually trying it, and I think it's best used to increase the VMO activation in functional movements instead of just isolation. I do single leg squats on a slant board with the knee flexing from 0-30 deg with the electrodes on the VMO and activate it hard for each rep. I watch my form to make sure I don't have any knee valgus while going down or other weird alignment issues. I do about 30 reps like this. Depending on how hard I push the e-stim this gives me lots of muscle soreness in the VMO for the next couple days, and it's only sore in the VMO, not the lateral quad. What I've found is that when I contract my quad the VMO engages a lot stronger now. I'm not suggesting this is a substitute for the glute exercises but I think it's another tool to get the patella to behave. Something to try just as a test is to put the electrodes on the VMO and turn it on with the knee in full extension and quads relaxed. That will very noticeably pull the patella medial and get a good stretch in the lateral retinaculum. After that test it's hard to deny the role of the VMO. I dislocated my patella 20 years ago and while I never had any repeat dislocations I do have some early OA in my lateral trochlea so I try to do anything I can to get my patella to track more medial or at least reduce pressure on the lateral facet.
@@danebeck7900 l have cartilage damage in my knee cap what should l do to heal it
@@danebeck7900 hi Dane, thanks for your comments. Do you use commercial EMS equipment or you go to a specialist for your stimulation sessions? I mean are the exercises that one can do by his own at home?
Thanks a lot
Very interesting n informative upload. Really was an eye opener on this particular vid !!! Kudos to help we knee joint sufferers realize how the joint pains are badicallt create ! Anticipating more videos like this in the near future. Peace
Yes. Absolutely true that the cartilage of the knee can recover...in fact it can regrow. My husband did just that in both knees over 13 years ago. How? By activating and keeping activated...the LYMPHATIC system. There are specific techniques that need to be done with persistence and disciple. Now, 13 years later he only need do an occasional technique if/when he gets a sore knee etc. I have since become a certified lymphologist and created a PDF sheet of very basic instructions so a person could repeat the process...this works on any health issue including cancer...I was an asthmatic and am no longer so. I also no longer suffer from seasonal allergies...and rarely get sick. Feel free to ask me for more information.
Hi Karen. I am very interested in your PDF.
I would like to know more, can you share? thanks
Can you share this info, please?
This sounds great. Can you share the pdf please?
I would love to know more!
makes sense. i went to the dr and he started talking meds, shots and replacement of my knee. I believe in natural healing
Can i ask so what did you.
Please advise.
How do you know when you're regrowing scar tissue? I've been under numerous MRI scans and they're only saying i've got a tear in my knee cartilage. I'm still only 19 and have been deeply pushed back ever since this happened
My friend you are young. Go doing exercices and eat good. Cartilage stop regen at 25 26 years old. But you must doing all for
How you recover , please reply
@@sheltonbeenen i'm 16 years old and my right knee does strange sounds when I stand up from the squat. When I squat after long time of sitting it cracks.
overall I have little movement in my life. what can I do to regenerate cartilage? Activities, diet?
@@slavic_commonwealth nothing, the body regenerate by himself when WE are young but it is very slow.
This one and all the other videos you so generously share here, make for the most comprehensive and detailed, actually revelatory information on the knee joint problems, and trust me, in last 3 years i pretty much checked it all! i can only be sorry i didn't find your channel earlier, before my doctors (Germany) persuaded me to have a meniscus surgery. Needless to say, totally unnecessary, pain was sporadic and going away on its own, i was fully mobile and fit (sports most of my life , although this wasn't an injury, at least not one that i noticed) - the surgery made my life hell, after that only pain, never healed or got anywhere close to my pre-op condition, tried everything, all sorts of therapies, injections etc . what happened is that my meniscus is still damaged/thorn (!!!) and the operation triggered rapid arthritis (and that now in both knees!!)
what you're explaining in your videos has more sense than anything i heard in last 3 years. i did run into something similar here and there, but just bits and pieces, nothing like this, that puts it all together in such a clear way. and not one insisting so much on the glutes'-) some would say it's the hips, or hips and the feet..which i guess is also true, but i really think there's a strong point there (the glutes, i mean), not only regarding the knees, but the whole body disbalance..
i would be very much interested in getting one of your healing programmes, but not sure which one would be right for me, i see you have several there.. can one get a bit more advice on that, and how?
thanks so much for sharing your knowledge!! please keep on!!
Hey Sanja! 👋 Thank you so much for your incredibly kind and enthusiastic comment. We are thrilled to hear that our videos have provided you with comprehensive and revelatory information on knee joint problems. It means a lot to us that you find our content valuable, especially considering your extensive search for answers over the past three years.🙌
We are truly sorry to hear about your experience with the unnecessary meniscus surgery and the subsequent challenges you faced. It is unfortunate when such procedures result in unexpected complications and prolonged pain. We know the frustration and the impact it has had on your life.
Regarding our healing programs, we would be more than happy to assist you in finding the right one for your specific needs. The one that we would recommend would be the Knee Meniscus 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
Thank you again for your kind words! We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
@@epmanualphysicaltherapy Thanks! You too, all the best! and thanks for your answer!
I am 65 and a courier. I started having knee stiffness 2 yrs ago at Christmas time. I thought it was from over use but was told I needed a new knee. Totally surprised about that! My knee is still about the same. I am still couriering. How can I heal it. I have pain if I happen to trip and need to catch myself. I do not have pain if I don’t bend it beyond where it wants to bend. However, my good knee is starting to bother me more than my knee that needs replacing. So I think I need healing for both. I want them healed. How do I do this? Thanks sooo much!
Hello Chrissy! Great question. It sounds like your knee cartilage is likely on the edge of getting irritated if tripping sets off knee pain. You probably walk a lot with your work so your endurance is great, but you should consider working on your hip muscle strength. Also the way that you walk could begin to give your cartilage some relief. Take a look at these videos to get an idea for what to do next:
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
“Does Walking Help Knee Pain?”
ruclips.net/video/3ttv66it9x4/видео.html
“How To Instantly Fix Knee Pain When Going Up And Down Stairs”
ruclips.net/video/yZDUuwSDKfI/видео.html
If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
Once more I feel much better informed thanks to you sharing here. I do have a questio. I am going to try resting the knee in question, but may I continue doing the glute/fles walk. It has helped my bad hiip tremendously, also thanks to you. so again, thank you.
This person is right. We can heal the cartilage with all proper things. I had a cartilage injury 2.5 years ago and I am back to running now. So atleast with my own experience I can say, yes it's possible.
Thanks for sharing your recovery story Nikhil Shrigod!!
Yes, it's possible to get back to pain free running after having knee cartilage damage.
But did you healed structuraly or mechanically? The only way to really to is to compare mri before and after
@@Caribe78 At the time of injury, I had following things in my MRI:
Grade 4 Chondromalacia, sprain on acl and mild degeneration of meniscus.
My pain levels went slowly down with time and now when I do activities like running, climbing stairs or jumping, I have no pain. Everything is going well so didn't do MRI again 🙂.
@@nikhilshrigod3355 it would be great to compare
That great! What all did you do for your cartilage repair?? I have Condromalacia and I have been told that cartilage will never repair .
Could you suggest some exercises
Thank you. Great information! So what are some exercises to counter stronger quads? Calf muscle development?
You’re welcome Josh! Welcome to the community! Here are some glute exercises to start with:
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
Hamstring is antagonist to quads
Balance them
Highly commendable.
Thank you Doctor
Hi! I'm 62. There's a lot of cartilage wear and tear right under my patella. Great difficulty walking around. What would be the best exercises for me?
Hey Meena! Sorry to hear about your knee cartilage wear and tear :-(
Here's a playlist of our videos about help for knee cartilage problems:
"Knee Cartilage Help"
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
Thank you Doctor
Hi Dr. David. I ve been a
Subscriber/follower of your Chanel not too long ago. I wish I had found you before i injured the knee exercising and then I had an arthroscopy of medial lateral meniscectomy of the right knee. The pain is worst than before the arthroscopy.
After the fact, I’ve been doing research and consult a couple of offices where they practice regenerative medicine with stem cells and PRP therapy. Within this particular video you have mentioned regenerative medicine as well, but agree to what you said. In your opinion, Dr. David, do you think I still can get the meniscus regenerated without further surgery or expensive treatments? I’d love to get back to enjoy my no-pain life. I’ve done several of your PT exercises recommendations and they seem to work better for me. I appreciate your time and commitment to your educational videos. Best.
I'm so happy to find you. I have a question. If Drs. have told me that both knees are bone on bone can I still restore my knee the way you are mentioning? Or am I too late for that? I've put surgery off for 20 years or more. I also have suffered and I don't use that word lightly. I seldome use it but there is no other way to describe it now. I'm at the point of wanting surgery... I'm worn out from the pain. I was amazed when you talked about the thigh muscles because one thing I've noticed is that it doesn't take long for my thighs to get very tight after standing to long. Like you would feel after lifting weights but it's a werid feeling. I've told a couple of Drs. about it but I've never gotten an answer for why the muscles tighten up. I wanted to lose some weight before surgery. It's so disheartening. I eat well but I don't move enough to help burn the calories that I need to. I am to the desperate point of being ready to feel better. I have always been a bit bow legged... not very noticable however, I feel like I am more so now. I have lived in chornic pain for a long time. I was in a life threatening wreck in 87'... I feel like getting my knees to a better place would help a lot. It's first on the list. It has totally changed my quality of life. There are so many things big and little that I would like to do but I always have to consider my knees and whether I would be able to do those things. I appreciate you sharing and would love to find out if there really is a way I could be better without surgery. Thank you... looking forward to answers as I am so ready to at least feel semi-normal again.
Super helpful. I am so glad I found you.
I was told I have no cartilage and bone on bone. Suggested I need a total knee surgery. I do have pain but not constant, but also I have issues with feet and spine. Hoping specific exercises like yours help.
Low to 0 resistance on the bike for 20min and staying away from inflammatory foods makes my knees feel completely better
Thank you I don’t know why they got to spend almost 9 minutes with fillers why don’t they just get to the point
which food are inflammatory food. Please share.🙏
@@chaugg1 general junk food
But I had the best results from keto/carnivore diet
how is your expeience now , 4 months later? Do you eat inflamatory grains and meat or non of these at all, and do you use loads of tumeric, black pepper etc.?
@@jonnyh9867 best results from keto, maybe due to higher gh levels or did you eat grains while on carb low inflamatory foods?
I appreciate the fact that he acknowledges there is no healing or replacing normal cartilage once it has been damaged
Hi ygoeb, Thank so much!
What should i do for my knee damaged cartilage? Thank you
Hi Loving Grace Life Matters! Check out the link below for some helpful tips on things to do for knee cartilage! And make sure you subscribe to our channel so you don't miss any great information!
ruclips.net/video/GbP43DPMknA/видео.html
I didn’t know this. Must be why when I finally let my knee rest it feels so much better. If I had to deal with all the pain I’ve accumulated and it only got worse, then yeah. It feels like a miracle when it heals, because it is. Especially since I didn’t know the science behind it. But science doesn’t negate miracles, it simply enhances them.
Is this information applicable for knee arthritis?
Hey M Kevin, it absolutely is.
Knee arthritis involves the cartilage lining of the knee joint.
Thank you for explaining everything so we can!
You bet!
I believe skin and tissue does regenerate! I heard liver does too!
Hey @cjnava4886, yes! The body can heal if you put it in the right situation!
Thanks for explaining this! I had a torn meniscus (medial) and had surgery almost 2 years ago. I went to PT after that, but I had to stop it too soon for financial reasons. I continued trying to do some of the exercises at home though. It took me about a year to be able to do any sort of squat again and to not have pain all the time. I had learned about the importance of glute exercises and I did a lot of the stuff you mention in your other videos. Two weeks ago I my meniscus again - same place - and I do not want surgery again, so that’s why I’m here.
This explanation along with your other videos on how to fix knee pain are the awesome - I especially love the walking/glute activation video. Any form of PT that doesn’t ‘feel’ like exercise (inside at a gym) is the best for me! Thanks for what you do!
Hey Edd! So sorry you're having another meniscus flare, but we're glad you're getting relief and understanding from our videos!
Thanks so much for sharing your story! We agree 100%, the more "normal" your exercise can be the better it is for you long-term.
@@epmanualphysicaltherapywill this work on my husband shoulder. He has bone to bone.
So
Not covering the PT makes financial sense why? Ins is such a scam!
Becuz the suffering ur enduring then AND now AGAIN
Arghhhh
Can you please share exercise videos for cartilage recovery. Thanks a lot 🙏🏼
Yesterday I could barely walk from the car to my swimming pool. After 10 minutes in the water I felt the pain disappearing. By the time I finished my swim, I could walk normally again. There is no better exercise for this problem than swimming.
Thank you doctor for this video, many, many thanks; it explains so much my own orthopedic surgeon has not (Maybe not intentionally, you know, they have sooooo many patients); One thing I immediately noticed is, that there are millions of comments! I am sure one of them has asked this already, but I wanted to ask again, to heal the cartilage, do you have videos with off-loading exercises? or can you point me to a site?
Great question Martin! We have a playlist of videos for knee swelling and many of these videos focus on off-loading the joint. Here is a link if you would like to learn more:
“Knee Swelling Help”
ruclips.net/p/PLJVIPiFvv1mb17SwpI5eM0Uca2qvg7gsC
Some times my knees get disconect and it hurts, eventually my all joints are getting crack what shall I do plz
Hey etsehiwot asrat! Sorry to hear about your knees hurting :-(
Sounds like you might be predisposed to getting arthritis if your joint crack all the time.
You really need to be careful to manage and balance the strength around your joints so that you don't put bad pressures on them slowly over time. That's how osteoarthritis starts and progresses - people have muscle imbalances and over years and years with the imbalance, the joints take a beating and then things start to tear, break down, wear down and eventually they get irritated and damaged.
The right kind of exercise is critically important. We teach this in our 28 Day Knee Health & Wellness Boost Program.
Have you heard of it before?
You can learn more about it here:
www.epmanualphysicaltherapy.com/28-day-knee-health-wellness-boost-program
Let us know if you have any questions about it :-)
Thanks for the info. Please summarize. Is mussle imbalance is indeed the main cause? If so, please show us HOW to TEST and MEASURE the imbalances and DRILLS to help solve and prevent the imbalances! The titel implies that you will give answers to the HOW. My personal idea why the how got lost in translation is because most of your info was all but the how (so next time maybe more to the point and or summarizein the beginning and end) Hoping you can up with Practical drills that really Show us how we can test for imbalances ourselves and show some example drills how to solve. Thanks. Really appreciate the time and effort.❤
I’ve had a knee issue since getting into a bike accident and just when I think it’s healed it gets injured all over again. I’ve been researching plasma therapy using your own plasma and it being injected in between the joints because it gets hard after injecting…if you are familiar with this treatment I’d love to hear your thoughts.
Hey Maryj! We've got a video covering 6 different types of injections for knee problems (including plasma or PRP) right here 👇
"What Type Of Knee Injection Will Help? [6 Options For Chronic Knee Pain]"
ruclips.net/video/sRSuxookGW4/видео.html
Same thing is happening with me... Whenever I feel my problem is gone it comes back....
@@epmanualphysicaltherapy thank you!!
@@zainabkhan2475 have your problem gotten better?
2019, I was so obsessed with football (soccer) and strengthing my legs, I was doing leg day everyday without proper warmup. And one day when I played a game, my knee felt weird but I continued. Next day, my knee was so much in pain and popping. I thought it was temporary and didn't get it checked up and only did free weight leg extension on a chair, and then COVID happened. So I pretty much did knee exercises everyday, it got better slowly by not the same. Took 2 years to get to where I am, within the two years, I did hit the gym again fora while warming up, running, leg press/extension/curls, and cycling. Now days my knee caps fills up with bubbles so I just like to do few free weight leg extensions on chair to pop it. But overall, its miracle I didn't need a surgery, must be due to nutrition and God's grace. But I'd recommend people do light cycling for 15 mins to warm up the knees, during healing process or as warmup. I recently watched a video of where a doctor explained that our knee cartilages are made out of positive and negative particles, and we can stimulate it by doing light cycling or cycling motion with our legs. Don't know how true it is, but been trying it before games and it feels good.
Jai Shree Ram
Hey @SakataSamig, thank you so much for sharing your story with us!
You were feeding into a muscle imbalance during all these years, which did lead to your previous knee injury. We are happy to hear that you are feeling a lot better. But we advise you include glute exercises and double down on them! In order to keep a proper balance for your knee joint, there needs to be a fair ratio of strength between your glutes and your thigh muscles.
Here is a video explaining this into more detail:
“3 Reasons Why Strengthening Your Hamstring Makes Knee Pain Worse”
ruclips.net/video/kG31BO155BA/видео.html
Hope this helps!
@@epmanualphysicaltherapy Thank you, will have a look.
8 years ago I had key hole surgery to clean up a basketball injury to the cartilage in the position you talked about under the kneecap. Recently I've been having similar pain after running/jumping and an MRI confirmed the same thing has happened again. Is scar tissue cartilage possible for me even though I've already had surgery?
Hey Colmdiniho! So sorry to hear about your injury and the problem you are currently having! Are you asking if you could have scar tissue build up due to the original injury and surgery?
@@epmanualphysicaltherapy Sorry, I meant as in...Because I had the surgery and all the loose torn cartilage was taken out, would that have prevented the scar tissue from being able to form?
@@colmdinihorly wish he would have answered u! Absolute brilliant question!
Thank for sharing this video. Kindly explain about the scar tissue . How can one develop a scar tissue? Which treatments or medication is involved. Thanks
Drove 200 miles to be evaluated by a knee specialist. Here’s his advice.... tylenol.
😱😱😱😲😲😲
Honestly, we're not too surprised. We've heard that from sooo many people over the years. Most healthcare professionals just aren't trained in actually healing things. They're trained in treating the symptoms.
Have you seen our playlist all about helping knee cartilage problems?
"Knee Cartilage Help"
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
I had a torn lateral meniscus years ago. Had it glued.
Never had an issue since was a minor tear
Really works the 3 exercises you said in 1 vedio walking like a duck😊😊😊joke but really it works for me!! Bike at home and hanging legs !!! Wow !! I felt the pain it less and i will continuing doing that until i will be better!!! Thanks a lot !!! Doc Superman !!😊😊😊 i really dont want surgery🤣🤣🤣 I ll had r.d.v again to another Doctor i hope before that date 16 of Sept ! my knee will be no pain anymore!!!!
This is great to hear Hilda Holgado!!!
Thanks so much for updating us on your progress!!! Hopefully you won't ever need surgery!
Your improvement is awesome. I remember the clinician, saying to me, after a knee injection, " Now, if you have to come back for an injection again, we will have to talk about surgery, okay?" I slowly shook my head, making a silent pledge never to walk into that place again. I knew that I was planning on seeking as much info as I could to AVOID surgery. I just felt that there was more time that was on my side. Thank God I came upon El Pao's videos. I am POA now, for a friend who suffered a stroke, and I am flying around as usual, running him to the doctor, and taking care of his cat, and meals. My husband helps when there is any heavy lifting involved, but I have been able to manage quite well, and I don't even think of pain. I can press that area around the meniscus, and it doesn't pinch, as it did before. Such a relief to get the dark cloud of impending surgery off my mind!
Hi, this is a great informative and encouraging video. Just wanted to get some information about elbow cartilage and healing scar tissues in elbow. Is it possible to do so? Can you please help me with this?
I’m 14 years old and have knee problems will my cartilage get stronger
You have been a massive help to improving my knee issues. You have helped me understand the underlying causes and certainly have provided sound remedies to improve it through your wonderful range of videos. My daily mantra particularly when using steps and staircases is glutes glutes glutes. You are an inspiration thank you.
Taking fish oil supplements and drinking a ton of water after a few days ..makes my knees feel alot better!
Thanks for sharing Chuck! We're so glad you found what works for you!
@chuckincharlo how are you doing now?
I'm happy to hear this and beginning to work on this
Great Igentenos!!! Please let us know how it goes trying this out. 😀
@6:22 - you said that the imbalance can be due to strong quads. I have Patello-femoral pain disorder and chondromalacia and I’ve been told that it’s because my quads are too weak and I need to strengthen them. So which is it? Thanks.
Same thing with me
Hey Ani ou812!!! Yes, what you were told is completely wrong. Patellofemoral pain disorder is ALWAYS caused by over-dominant quads and weak glutes. And it's a relative weakness, meaning the quads might appear weak, but they may be stronger than the glutes. Did they muscle test your quads and glutes?
More importantly - if you've been strengthening your quads already, is it helping or hurting?
The quads attach directly to the patella, so increased strength there will smash the patella harder against the femur making the condition worse over time. The stronger your quads are the more compression there will be even at rest. Most people hurt during the quad strengthening. Many people that go through quad strengthening might feel ok during the exercise but then have pain later. Especially when they're just sitting. It's due to the increased strength that is even present at rest and compressing the patella against that femur. It damages cartilage there and progresses arthritis.
Does that help @TheLaitas?
@@epmanualphysicaltherapy thanks for the reply. I was not tested for quads & glutes (how do you do that?). When I try to strengthen quads (with squats), it hurts my knees. From what you are saying about strong quads, it seems like we should actively be trying to have weak quads so as not to cause compression. 🙃 What about body builders, cyclists, swimmers, or athletes in general who have strong quads - do they all have greater compression and are they all therefore more likely to have PFPD/chondromalacia? Or is it all relative to their glute strenth? Meaning that as long as their glutes are strong, they can have strong quads/train their quads without issue? Thanks.
@@epmanualphysicaltherapy I did some exercises that were recommended to me for like a week now, they're neither making it worse nor making it better, but I did measure the circumference of my legs (quads) and my bad knee is 1cm smaller than the good one.
@@thelaitas thats bcoz hurting leg is doing less work and loosing muscle . Same with me . But i want my quads to be strong so question is should my glutes more stronger than quads
Sir, My name is Zainab Khan and I'm a very old follower of your channel. Sir, my question is can we get back cartilage? If thickness of meniscus is lost, can get it back consistently giving it space and mobilisation?
Doind stretching and taking glucosamine every day my knees are getting better
Great to hear Leo! We hope that you get all the way better!!!
How are you doing now? Did you manage to avoid surgery?
Please do find a way to relieve the terrible pain. Amen!!!
Hey Anita! We've got more videos to help you with this. Have you seen our knee cartilage videos?
"Knee Cartilage Help"
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
Hello,I am 43 and have had 3 knee surgery already.Loose cartilage and torn ligament.The last 2yrs my knee paining me.Went to get MRI and got told by 2 doctors that I need knee replacement.
How can I avoid it or postpone it please?
I have a small articular cartilage focal defect in my knee. I kept thinking if i could just rest it and give it a chance to heal maybe it would get better. But i have to use stairs and it bothers it. Maybe i do need to rest it so the scar tissue can.form.
Thank u for explaining it is wonderfully wish u had a clinic in guyana they so m e nny person here in guyana is strgling with this condition .we have n good doctor here it not about the patient health its about the money and surgery .im 48 years 8 weeks ago I fell and hurt my knee they give me one shot and tablits never say any thing about extra after one week pain was say so strong I went back a next shot and up my dosage of tablits it didn't work I had to ask the doctor to prescribed a extra for me then she look at it and say I have an uneven knee bone she went on to say this kind of proble dont have cure when I go on utube I saw videos I was so surprised im tell u guy this country all government cares of there family and the people of this country are suffering we have no good health care her people are dying every day here by heart problem it is sad .I am using all these video to give me in my recovery. Thanks for this video it means alot to the 3 🌎 country .
Hello Ashminee Adonis! Sorry to hear that you're having difficulty with getting the right kind of help for your knee injury. We are specialists who look at the body very differently than most mainstream medical professionals. Most healthcare professionals are doing the best they can with what they know. They tend to know medications and surgery the best. They usually don't know much about naturally fixing cartilage. We hope you get plenty of help from our videos. Here are some of our recommendations if you have knee cartilage problems:
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
“Does Walking Help Knee Pain?”
ruclips.net/video/3ttv66it9x4/видео.html
“How To Instantly Fix Knee Pain When Going Up And Down Stairs”
ruclips.net/video/yZDUuwSDKfI/видео.html
If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David.
You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-health
Have watched David's other videos.....so it's all about glutes, glutes and more glutes......or in other words strengthening the Glute muscles to create the right balance with the quads......and walking properly, as well as all his other little tips that one can see by exploring all his other videos on this subject.
Would you recommend an open patella knee sleeve for meniscus injury? What's the best way to improve warmth and circulation around the knee?
Hey great question Esther! We've answered it in this video 👇
“Choosing The Best Knee Brace For You | A Physical Therapist’s Guide”
ruclips.net/video/gEaHje4YbJk/видео.html
Thank you doc for this amazing video. Does drinking bone broth and taking collagen tab regenerate meniscus?
You're welcome delta sira!!!
Dr. David talks about supplements for cartilage in Habit #5 of this video. Below is the link to that chapter in the video:
"10 Important Habits To Start When Trying To Avoid Knee Replacement Surgery" [habit 5]
ruclips.net/video/iJKu2AI8CmI/видео.html
Supplements alone rarely ever completely fix the problem. They must be combined with proper exercise and rest. Exercise should be focused on correcting muscle imbalances to de-pressurize the knee joint. Here's a playlist of videos that will teach you more:
"Knee Meniscus Help"
ruclips.net/p/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a
So, question: my wife had arthroscopic surgery that removed 60% of the cartilage removed from her knee after a car accident. There is tissue on both sides, just less. Do you think what you’re talking about work can for her?
Hey Maverick8t88! Sorry to hear about your wife's car accident and knee surgery :-(
But glad to hear that you two are working on learning about how to help the situation :-)
YES!!!! Using glutes better and making them stronger always takes pressure off the knee joint, which takes pressure off the cartilage in the knee joint. So this is extremely beneficial especially if you have only 40% cartilage left in the knee joint.
In case you need it, here is a playlist of all our videos related to knee joint cartilage - "Knee Cartilage Help"
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
We also have a program that would be beneficial called the 28 Day Knee Health & Wellness Boost Program. Learn more about it here.
www.epmanualphysicaltherapy.com/knee-health
@@epmanualphysicaltherapy awesome, thanks man! I’ll check out those two videos next! Btw, just for the sake of full transparency, her car accident and surgery was in 1990. It hasn’t bothered her until the last few years, but she does have osteoarthritis in both knees and has gotten shots in both, so we’re looking for ways to avoid total knee replacements. I’ve watched your other vids on avoiding total knee and have some real hope to reverse this!
Thanks for sharing your knowledge. Can you please advise me how to heal my meniscus tear in my knee? Love from Australia ♥
Hey Malathy Thiagarajah! Sorry to hear about your meniscus tear in your knee :-(
I've got just the video for you:
"How To Test & Heal A Meniscus Tear Without Surgery"
ruclips.net/video/xZCH3sznygg/видео.html
@@epmanualphysicaltherapy Thank you so much. I appreciate it!
@@malmsia no problem!
Is possible for an eight year yrs old to get back the cartilage by doing these exercises?pls tell as I'm quite impressed by your guidance
Sorry it was 80 years old woman
Great question Romilla Anand! It's unknown if it's possible to "get cartilage back", but you can heal damaged cartilage. There's a difference. The exercises we show in this channel help you heal cartilage.
How do I know if cartilage or arthritis or meniscus problem?
❤Thank you for your❤ ❤wonderful❤help ! what about a shoulder replacement?
I don't understand what he is talking about
Not like the facts I got from dr.vivek Joshi
Dr.vivek Joshi he talks straight to the point n easy to understand
Hello mister. You are amazing and very very good practician ! Can you answer me please : How Many Times for cartilage gonna heal ? Some months ? 1 year ? Thanks
Hey Shelton, cartilage will heal over the span of years. It is not a quick process, but it is absolutely possible. Hope this helps!
@@epmanualphysicaltherapy thank you for your reply. Have you noticed this with your patients? Good continuation
Hi sir,My cartilage space of one side is increasing and another is decreasing.What I should do.I can’t sit walk squat for long time.within 15 minutes it pains like hell..please help me
I started following you months ago as you're just the type of dr/ clinic I'm looking for. Are you aware of this type clinic in Houston? I'm 78, have always worked out, practiced yoga for about 10 years, and everything was great until one day it wasn't. I was very unhappy with the med iCal advice I got and am not looking for a surgeon, but managing. I watch and practice your videos... thanks so much...but feel I need local help. Thanks for any advice.
PS...I was diagnosed w osteoarthritis...