3 Tips For Knee Cartilage Problems: Heal Your Knees WITHOUT SURGERY!
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- Опубликовано: 27 июл 2024
- 3 Tips For Knee Cartilage Problems-How to heal your knees without surgery- Knee Therapy-El Paso, TX | www.epmanualphysicaltherapy.com
Check out our 28-Day Knee Health and Wellness Boost Program www.epmanualphysicaltherapy.c...
Does any of the following sound familiar?
-Knee swelling
-Popping
-Clicking
-Stiffness after sitting
-Pain with the first few steps after standing
If you're familiar with any of these symptoms, you likely have a meniscus or cartilage problem in your knee.
Here are 3 tips you can start doing today to begin working on healing your knee problem.
It is possible to heal a meniscus or cartilage problem WITHOUT surgery.
“How do I know what’s going on inside of my knee so that I can know what to do about it?”
I asked her a bunch of other questions to get to the root of the problem.
What I discovered is there’s 6 big signs that you’ve got a cartilage problem.
I want to share with you guys the top six signs that you’ve got a knee cartilage problem so that you know what kind of treatment to pursue.
#1 - Pain When Sitting Too Long.
If that knee’s in a bent position, say you’re sitting driving in a car, watching a movie, sitting at home, enjoying a meal at a restaurant, and that knee just starts to hurt and you get the feeling that you needed to stretch it out and walk around a little bit, that’s a clear sign that there’s probably some cartilage issue inside in the knee.
#2 - Knee Stiffness With First Few Steps
So you’ve been stuck sitting for a while…
Then you go to get up and the knee is stiff.
Stiffness inside the knee when taking those first few steps after sitting for a while is another clear sign that that cartilage inside isn’t moving very well on itself.
#3 - Clicking, Popping, Crunching.
Sounds coming from inside that knee joint, are NOT normal. (but very common!)
A lot of people have it, though, but it means that there’s some problem with the cartilage because it should be nice and smooth in the knee joint.
You shouldn’t make any noise when you bend your knee.
For some people, it sounds like they have Rice Krispies or sand inside their knee every time they bend it.
Sometimes it gets irritated when they do that.
#4 - Pain After Walking Or Standing Too Long
When I talked to this lady over Facebook Messenger, she was telling me that she can’t stand for more than 30 minutes at a time. 🙁
Going to the grocery store leaves her limping in pain afterwards.
This is a bit more of an extreme example, but if you even find yourself having to sit down after standing or walking for 60 minutes - that is not normal.
You should not have any pain or discomfort in your knee, if you’re on your feet for 60 minutes.
#5 - Swelling Around The Knee Joint
Especially where your knee bends. Where the lower bone here meets the upper bone, if it’s swollen around there on the back, on the sides or on the front….
…that is a clear sign that there is some sort of irritation going on and there is likely inflammation inside the knee joint.
Nine times out of 10, cartilage is the culprit.
#6 - Family History Of Arthritis.
If you’ve got parents or other relatives that have had arthritis problems already, then you’re going to be way more likely to also have arthritis problems in your knee.
Now you may even had an x-ray or some other sort of scan that showed that you have arthritis …
sometimes it’ll say degenerative joint disease or decreased space inside the joint …
those are all kind of the same thing.
And you bet, there’s going to be some sort of cartilage injury in the area.
Guys, if you said yes to 3 or more of these signs then you might have knee cartilage problems.
But there’s good news for you. It is possible to avoid painkillers, avoid injections, and even avoid surgery if you put your knee in the right environment for that cartilage to heal.
We help clients with this all the time, so that they can get back to sitting as long as they want, walking and standing as long as they want, and not to deal with anymore swelling.
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3 Tips For Knee Cartilage Problems-How to heal your knees without surgery- Knee Therapy-El Paso, TX
www.epmanualphysicaltherapy.com 
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Thank you for showing these exercises right away in this video! I believe it’s the first video I’ve EVER clicked on that went straight to it without a 20 or 30 minute speech first!
You're welcome Jodie! I hope that you benefit from the exercises as so many people have already.
J
Amen to that!! I think Our Great Physician sent him.
@@sentimentaljourneyproductions Our Great Physician gave us weak knees that degrade with age; It's men and women who came up with cures and spread the knowledge
Plz send your address
Thank you for great tips for seniors, especially, and getting to the point without 15 minutes of blab!
You're welcome Linda :-)
yeah thats right...no blab blab 😀
Thank you! I'm an American living in Japan. I saw a doctor a few days ago after a well meaning masseur over stretched my leg and the next day my knee started hurting and swelling. I could understand some of what the doctor was saying to me in Japanese but certainly not everything. I then I started watching your videos and so much became clear. Your advice is so practical and smart, and the exercises you suggest work beautifully and immediately without pain killers. Consider me a devoted fan, Doctor!
YAYYYYYYY!!!!!!
This is fantastic to hear Theodore!!!!
Thank you for updating us on your success!!!!
I've never had a therapist explain the clam shell that well, never felt the burn! Thank you for this great Demo!! Positioning IS everything with excersize. I love that you are to the point and clear!
We are glad we could help kavkazkayadevushka! Yes you’re right position is everything for exercise! Please let us know how it goes with your exercising.
Simple and straight to the point with no fillers. Thank you so much.
You're welcome Rose! Please let us know if this worked for you.
Also, you might want to try a metabolic approach. I had chronic knee pain which forced me to retire early from the military. Turned out I was insulin resistant and my body was inflamed from too much sugar. Cut out sugar and carbs from my diet and knees and shoulders no longer bother me.
You are an amazing teacher. The routines you have shown me are so different from the ones I got at physical therapy, but yours are helping me. Thank God I found your channel. And thank you for freely sharing your knowledge with people who otherwise couldn't benefit from it. God bless you.
Started using your stair climbing technique yesterday. It worked for me. You guys are great. I am no longer young and still engage in a competitive sport. Staying in the game is the first goal. Healthy knees matter -- a lot. Thank you very much.
YAYYYYYYY!!!!!!
This is fantastic to hear Thinman!!!!
Thank you for updating us on your success!!!!
Cheers to healthy knees!
Thank you doctor for actually caring enough to SHOW us how to do this!!! So helpful!!
You're welcome Mary!!!
Brioooooo.
Been walking with heavy limp for a week.
Just 1 session of 10 minutes dangling my legs got them feeling sooo limber. Its always the really obvious stuff that brings healing and correction in life.
Praise God, and thankyou!
What was your issue?
@@paulkatembo3978 torn ACL and meniscus bucket flipped according to MRI
@@TheKritter91 wowww... Congrats 4 ur healing. Am doing these exercises daily. having knee pain for 2 years. I can still walk but limping. Have lost weight 30 kilos but still feeling pain. Hope this will help me
Very very good tips and very well explained. Thanks so much!
Your tips are wise. Thank you. I am almost done with PT with torn meniscus. Your videos are helpful, explaining the mechanics and precise movements helps tremendously.
Thank you Barbara Adams!!! We're glad you're benefitting from our explanations!
That tailgate exercise is really great in reworking back. Outstanding advice there.
The clamshell exercise is very good to incorporate and you showed the proper way.
Thanks a lot for this great work!
Thanks for the HOPE! 🕊
Very nice way of going strict to the exercises and showing them very clearly -
Very useful & informative.. KEEP POSTING GOOD KNOWLEDGE.
Thanks Hafy! We're posting weekly!
Thank you so much for showing the three kinds of excises. 🙏
You're welcome Marie! We hope they help you so much!
You're a GODSEND! Thank you for sharing and caring!!!💕💯
You're welcome P.W.! Let us know if you've tried the exercises out and how they're going for you.
Very helpful May you be abundantly blessed! Many thanks!!!
Thank you so much for your quick reply to my question. And all the fabulous information you supply us!
You're welcome NAB!!!
Gonna try these!
What a good Doctor. Thank you for caring and sharing
Sharing is caring Jamar K! ;-)
Thank you for genuinely addressing the problem
You're welcome Marlon!
Awesome! Great advice! Thank you so much!
I appreciate this information. Thank you for this video!
Thanks for this helpful video!
You're welcome Joanna!
Excellent advice! Thank you!
This guy is just phenomenal. So much great information.
Thank you JB Gant!!!
I’m 73, knee problem for 40 years, I use the tail gate dangle when ever I feel pain, I sometimes add legs weights, this works great for me. Pain immediately gone.
Wooohoooo!!! We're glad to hear this is working for you Midwest Rebel!
What is tail gate dangle
Can u explain plz
@@farzanajaveri7204 wasn’t the video on? Actually all it is, sit on a chair, bed or tail gate, dangle your legs over letting the your lower legs swing freely, where there isn’t any pressure on your knees. 9 minutes should do it, enjoy
Thank you so much 🙏my knee has been very painful doing some gardening 🌹you’ve given me courage to start moving it again. Thanks a million 👍it has help so much
You're welcome Margarita Keane! I hope you get back to gardening really fast!
Hey Margarita, have you heard about our 28 Day Knee Health & Wellness Boost Program?
www.epmanualphysicaltherapy.com/28-day-knee-health-wellness-boost-program
It may allow you to get to gardening better without your knee slowing you down.
Very well articulated instructions!
Nice explanations, Doc! Thank you!
Thank you Glaubermarcius! Glad to help!
Wow this is helpful, can you please share tips on ankle exercise.
Real good content! Thanks for the help and thorough explanation!
You're welcome Adam! We hope that you've benefitted. How are your knees doing?
Thank you for this helpful information!
Great video.
Thanks for uploading.
You're welcome MisterK!
Great advice! Thanks a lot! Reinforces what I have started doing and the last exercise is new!👍😁
We're glad we could help Helen! Best of luck to you with your knees!
Thankyou great video, confirming why the exercises I have been doing are helping my lnee cartilage pain.
We're happy to hear this Steve! It's always nice to have validation that you're on the right track.
Thank you for a succinct explanation without wasting time, and without requesting payment!
Thanks Peggy! Glad you learned from the video!
I started to do this almost like a month ago and it works thanks. Doc......
Hi and thank you for the tips.
I'm in my early 50's and joined a gym here in the UK over a month ago.
I thought my painful when climbing etc knee would stop me continuing but the next day the pain was gone!
It still can get triggered but I believe both rowing and bike riding were the cause of the pain going and you have just for me confirmed it.
I also appreciate the other tips as well. Over a month later and I'm still enjoying the gym and having a lot less bother with my knee.
Thanks again.
AL.
Great to hear that you're doing better now AL D'Andrea!!! Cheers to great knee health! Be safe in the gym and use those glutes while you're there!!!
Thanks for the excellent instructions.Surely it will help a lot of people without surgery.
You're welcome Lillian! I'm glad you find this video helpful. We do pride ourselves to help our patients avoid unnecessary surgery. There are many other ways to heal knee problems where surgery is not needed.
dangling solved my 40 year old knees and shoulders problems in a few months.. incredible.. thanks doc..
doc johnny
It's nice to see the love for others Thank You
You bet Thomas!
This is really excellent. I have had a knee issue since going over on my ankle in 2008 and the British NHS response was, 'You're too young for a knee replacement.' I like the idea of very gentle exercises and when waiting for the bus and sitting up high, I already swing my legs (so I'm doing something right).
Hey Marie!!! We’re glad to hear you’ve already been swinging your legs! These exercises are a great starting point. They’ll get you down the right path.
So sorry to hear about the NHS response. That response is all too common from mediocre healthcare. Don’t settle, do all you can to prevent a knee replacement!
Good enough and you got to the point. Perfect!
Well done. Thank you. Will try them all.
You're welcome Linda. You may also want to check out our Knee Pain Playlist. There are other videos and exercises to help with knee problems.
Awesome! Going to try it!
Thank you, thank you, thank you! I’ve been in pain and struggled with this for too long
You're welcome Julia! I'm glad my videos are helping you and I hope you will find relieve very soon!
Hey! I'm struggling and about to start this has this worked for you? Thank you in advance!
I hope this will help my patients. The key word you said is “low resistance, high reps.” Thank you 🙏.
Hey Stanley! You're welcome! What kind of patients are you seeing?
Great stuff. Thanks for posting.
You're welcome James!!!
Thank you Dr. David for the video.
You're welcome ejmorais!
Wow thank you! The tailgate swing got rid of my knee pain the first time I tried it. I believe a small fragment of loose cartilage was causing my pain and this exercise caused it to move.
Great to hear that you got relief from the tailgate swing Valerie!!! Hopefully you get better and better each day!
Thank you for sharing!!
"Happy Thanksgiving" to you and family! 🦃🦃🦃
Thanks for being short quick and to the point
You're welcome Tanika!
Excellent suggestions. Well articulated. Many thanks.
You’re welcome Hong Hong!!!
Love your direct instruction…keep it real and simple!
Thanks AH! It needs to be simple otherwise people won't do it!
Wow, thank you!!
You're welcome!
Thank you for the video.
This worked for me the first time... first try... in less than 30 seconds. Amazing.
Hey ! Thank you for these excellent tips. I have been in PT for x3 weeks now. I have been doing the Clam Shells incorrectly. Feeling stress in the thigh and not in the glute as you advise. God Bless Texas !
Hey 212southsherman, bummer that you've been doing clams incorrectly....it happens in the medical field way more than it should.
But I'm glad that you've found out how to fix it!
How are you doing today?
Thank you! I'm dealing with medial meniscus posterior horn tear and lateral meniscus due to injury.
Had surgery on both tears, the lateral in 2016, successful and the medial meniscus in February 2019. The new MRI shows that the medial meniscus is detached again. I truly appreciate the information! I'm very active person and this injury is preventing me to live life in the way I enjoy it.
I'm sooo sorry to hear this Anelia :-(
There's usually some underlying problem that surgeons and physicians just aren't trained to see or treat. It's what we specialize in here in the clinic. We often find that weaknesses or poor movement habits are at the root of a meniscus problem. Once those issues are fixed, they can feel better and the person can get back to life as normal...even with a tear.
Have you heard about our 28 Day Knee Health & Wellness Boost Program?
www.epmanualphysicaltherapy.com/28-day-knee-health-wellness-boost-program
It may be what you need to get on the right track with your knee problem.
@@epmanualphysicaltherapy , thank you! In my case it's not immobility that caused the weakening of my meniscus tears. Prior to my left knee injury I was in the gym 5-6 times a week for 2 to 3 hours. I also did moderately kickboxing. However I was under tremendous stress the last 6 years and high cortisol is not a cartilage friendly plus the physical high impact injury. Thank you again for taking the time to address my situation. Be blessed!
Dr you are genius
You handle every problem very deep and deep to root
Thanks
Thanks
Thank you for this video..
Oh I just happened to stumble upon your video. As soon as watched I started doing it - back-and-forth sitting on my bed swing back and forth. I love it! why didn’t I see this before. I’m going to do it every day in the office while sitting at my computer. Thank you!
Im glad you stumbled upon our videos Carol and I hope they have been helping you with your knee problem. Did you check out our other videos for knee problems?
I had an ACL Tear 3 years ago and all I did was exercises and this video would help me a lot to improve my knees. Thanks a lot Dr. David.
Wow that's great that you were able to skip having surgery for your ACL! WooooHoooo!!!! CONGRATULATIONS!!!
Hello Dear, can we heal acl without surgery
How u feel now
Was it a full tear
Thank yiu.I shall do these exercises. Also so nice how you got right into your discussion.
Hey Gina! You're welcome! Please let us know how it goes doing these exercises!
Thanks a lot. We seniors find it practical enough.👍
Thank you fir this video and the interesting information.
You're welcome Lynda 😃
@@epmanualphysicaltherapy Peace and blessings to you...this information is very helpful. Thanks 💛
Just when I needed this most! THANK YOU SO MUCH
Your welcome teach eng! I hope you benefit :-)
Thanks. Love it when you get to the point rightaway.
Glad it was helpful Abida Cassam!
Thank you very much I really needed this info!
You're welcome!
Thank you! These exercises are easy yet very effective ! It means a lot to me🥰
That's great news Opal! Glad to hear that they've been effective for you!
guess you have tried when say it is effective?
Thank you for these tips! I love how you got right to the point! Im trying these movements along with taking MSM daily.
Excellent instructions. Right to the point.
Thank you.
You're welcome!
Thanks for the tips!!
I was doing claim shells wrong too! Be sure to keep top knee out forward!! I can feel it now! Thanks!!🌟
Hey Karen! Yes those are commonly done wrong :-(
Glad you learned how to fix it! :-)
TY Dr....knees have gotten bad to the point where I can't squat😥 Will try these exercises✌😃👍
Thanks for sharing and showing!
You're welcome Merry Rose!!!
Liked the quick summary at end 👍
All my wont me to do is to have a surgery on my right knee I been riding the bike at the gym I feel a lot of relief. I will continue with the bike and the swinging of my legs. THANKS for your advice and tips..THANKS
Thank you, very much great advice. I've been rotating my ankles while seated to heal the joints and already I feel the benefits. Namaste.
Wonderful! You're so welcome!
Thanks
Great video. Thanks.
Torn meniscus. I’m going to do this and provide an update in about 90 days.
Good luck. Keep us posted.
Great
Up
🤙🏻😃
Won't work! I'm an exercise physiologist and will tell you the only way you can fix it is with a quick 15 minute surgery and HOPE that the cartilage has not detached from the femur or tibia in what's called an articulate cartilage injury. A lot of times an MRI mistakes the articulate injury for a torn meniscus until the surgeon goes in and visibly sees the real problem. Then in that case most can be fixed with a technique called micro fracture IF the injury is less than 2.5cm. Problem is instead of a 1-2 day downtime (in most cases) after surgery with a torn meniscus, the articulate injury calls for 6 weeks off the injured leg. Good luck!
This was excellent info ...... for a friend who avoided surgery. Surgery is absolutely .....
not always the answer. .......
Im glad to hear that you were able to avoid surgery! I hope you are doing better now?
It's the time of the season for cold water aerobics and swims. Part of the knee rehabilitation for me .
Thanks doc! Doing it!
Thanks so much Doc...... torn miniscus, started the tailgate work a few weeks ago and began to feel better right away. This really helped me !!!
Hi S Michael! So happy to hear you have gotten relief from these exercises. Make sure you subscribe so you don't miss anything!!!
Wonderful exercises thankyou you really understand. My knees feel much better after taking your advice and exercises
You're welcome Irene Marsh!!!
Kind of you too share this info. Thankyou ❤
Thank you for information
THANK YOU for the video and the explanation!! And also thank you to ALL people commenting ,thus we are learning how to try to heal or calm the pain in our knees area. Thank you :-)
You're welcome Jorge Ortega!
Thanks for this vedio
You saved a life my knees
Were a problem
Thank you so much. I've been suffering from extreme knee pain. I love the swinging one. It's soothing! And will definitely try all. Because standing really makes more painful.
You're welcome Snm Awungshi!!! Sorry to hear about your extreme knee pain :-(
Yes, the leg swinging is a great start to get the pain under control. Once it calms down a bit, then going to more strengthening exercise is appropriate so you can fix the problem for the long term.
Then standing and walking can get better!
This video might be helpful for you to tolerate standing and walking better:
“Does Walking Help Knee Pain?”
ruclips.net/video/3ttv66it9x4/видео.html
@@epmanualphysicaltherapy Thank you
Excellent video
Thank you for sharing this video.
You're welcome Elena!!!
Very good info look easy 2 do will try them, thx appreciate U
Thank you Telesia!
Thank YOU! Been trying to naturally heal my knee for a while! This is help!
Great, we're glad to help Rhashard Dunni!
In case you feel like you need more advanced help, you should look into our 28 Day Knee Health & Wellness Boost Program.
Have you heard of it?
Thank you! This all really worked well for me!
did your knee pain reduce because of these exercises ? also jow long did it take to show effect ? thanks
Thanks!!