Top 5 Glute Muscle Exercises For Knee Pain
HTML-код
- Опубликовано: 21 сен 2024
- Learn more about the 28 Day Knee Health & Wellness Boost Program:
www.epmanualph...
---------
Glute exercises are CRITICAL for fixing knee problems for the long term! NOT quadricep or hamstring muscles.
In fact, strengthening quads and hams might feel good in the short-term, but more strength tends to make knee problems worse over time.
Getting stronger in the quadricep and hamstring muscles will create more arthritis, meniscus problems, cartilage damage, tendonitis, IT band syndrome or ligament problems.
The reason quadricep and hamstring strengthening makes knee problems worse is because it creates more knee pressure, rather than reducing pressure. Over time, this creates more inflammation and knee injuries worse.
This is sooo backwards thinking from what is usually recommended: Knee problems = Knee muscle strengthening.
But the research is growing more and more. And the patient success stories are growing too!
Really the only time we recommend patients directly strengthening their quads or hamstrings is after a traumatic knee injury (like a car or sports accident) or surgery (ACL, meniscus or knee replacement) because these muscles will be much less active after these events.
But if you haven’t had a traumatic knee injury or knee surgery, and your knee problem just crept up over time with normal everyday activities and exercise then you MUST pursue glute muscle strengthening!!! And DO NOT pursue quad or hamstring strengthening!!!
Now I’m saying it’s bad to ever feel your quadricep or hamstring muscles working. No, they will work normally, but they should be secondary to your glutes with nearly every leg motion.
If you don’t feel your butt muscles getting tired regularly with leg exercises, then there’s a big chance you’ve got a muscle imbalance and you’re using quads, hamstrings or even lower back muscles too much.
It’s only a matter of time before a knee problem progresses to a chronic knee problem.
So get going on these glute exercises. Make your glutes work harder and more often. You need more strength back there and you need to use them more!
-----
Disclaimer! If your knees are swollen, locking, and painful when you move them, glute exercises are probably not for you right now. You likely have lots of inflammation and need to start with an easier exercise to get the swelling and inflammation down. It may even be necessary to visit a healthcare professional to get personalized guidance with your meniscus, knee arthritis, knee tendonitis, or patellofemoral pain syndrome.
-----
Are you looking for a simple way to fix your knee problem from home?
Learn more about our 28 Day Knee Health & Wellness Boost Program.
It’s a comprehensive at-home physical therapy program you can use for your knees at home.
The program is 100% online and taught by Dr. David.
It’s full of the best exercises, tips and advice for improving your knee health.
This is the method he uses for helping his patients in the clinic.
Check out the link below to learn more:
epmanualphysic...
====================================================================
✅ Subscribe for more FREE tips on how to stay healthy, active & mobile while avoiding unnecessary medication, injections, or surgery:
www.youtube.co...
// FREE RESOURCES
Tune in to the Stay Healthy El Paso Podcast www.StayHealth...
//SHOP OUR COURSES!
epmpt.mykajabi...
//COME SAY HI!
Find us online at: www.epmanualph...
/ epmanualpt
//CONTACT:
Have questions or would like to get in touch with us? Send us a message www.epmanualph...
DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
4:19 starts fire hydrants
6:34 donkey kicks
8:36 glute bridge
11:35 clam shells
15:00 isometric squat
Thank you dear x
Thank you, you’re a gem 👍🏻
Thank you!❤
Thank you!
Good
Dr. DAVID I am following you from London UK. I was diagnosed with knee osteoarthritis a year ago. I had 5 sessions with a physiotherapist without any relieve then followed a physio on You Tube until I stumbled on your videos about 3 months ago. I found your videos informative and entertaining and your charisma inspiring! I have been doing your glute exercises religiously and am delighted to report that the certainly work. I am now able to isolate and engagemy glutes doing the glute exercises , both standing and in the lying position AND walking ( that was a tremendous video). You were correct when walking you have to concentrate. In 3 months I am now pain free and consider it fortuitous to have 'discovered' you. I want to thank you from the bottom of my heart for your emphasis on the importance strengthening the glutes. It certainly helped me big time. With gratitude, Susan
Can u help me with these gluteal exercises…I’m suffering from knee cap pain fr the past 12months
THAT’s WHAT I LIKE TO SEE!: A therapist who gets involved in doing these exercises themselves! And NOT just standing around and telling me what to do!
Finally I find someone who offers advice that actually makes sense especially for people with athritis
Hey Anma, thank you for the kind words and we are glad that this makes sense to you! Keep us updated on how you are doing!
@@epmanualphysicaltherapy I definitely will update. The struggle of finding the right exercises has been real for the past 4 years
I have mastered the stairs at 70 with your glutes strengthening. OMG I was in excruciating pain with the stairs.
last year I got shots. Nothing helped
NOW
NO PAIN
this is miracle advice.
I AM BEYOND GRATEFUL
UPDATE: Dr. David, I thank you and my knees thank you. I have been doing the glute exercises daily for about 1.5 months and I am now pain free in my knees! Besides starting my exercises in bed as soon as I wake up, I also have become very conscious of doing them throughout the day.: waiting for an elevator, to cross the street, waiting at the bus stop even from stop-to-stop on the subway. I am loosing that hesitation to go up the steps or stepping off the curb in expectation of pain. Going up/down a flight of stairs is relaxed and calm.
I want to strengthen my trunk more and that will come in time. Rigtht now, I am basking in no more knee pain, that's the holy grail right there!!!! Thank you again and again!!!
I absolutely agree and thank you profusely , Dr. David! You are an amazing human who deeply cares about others!! And your knowledge and understanding and presentation is beyond kind!
My hips kill me n I compensate constantly to avoid firing the mxs
All unconsciously
It’s crazy
That is great to hear!
@@YeshuaKingMessiah your body system will do anything to avoid pain so the compensation is automatic. I hope you can find exercises and posture changes to correct the situation. Wishing you healing. 👌
Such great ideas and excellent descriptions thanks so much!!
I can’t believe it works!! My knee pain gone when I did butt firming for the first time and I can sleep better now. Thank you Dr El Paso Manuel❤. You are simply the best and so so kind and honest. You are there not because you need to create a content for RUclips but you are there to help people. You are an angel on earth! Thank you ❤❤❤
Woohoo, glad you can sleep better now! 👏 Thank you for your kind words!!
Ty too, you're the best.
Me too! It works great!!❤
@@beckyc5337 m9
Thank you sir for your SEAMLESS ENDEAVOURS.
You are the only physical therapist that I TRUST!
Hi Pam, Thank you so much! We are honored you feel that way. 🧡 We'd love to hear how you are doing as you progress.🙌 Please take care!
I'm a 68 year old female, reasonably active.. light hikes walking swimming. I have been advised after taking MRI scans to have total knee replacement surgery. I have minimal cartilage & osteoartrhitis. I want to have the surgery as a last resort. I am so happy to have stumbled on your videos. I am definitely going to take your advice and hopefully don't have to go through total knee replacement
Hey @user-ko5qi1lf8t, we sincerely hope that you can get 100% better (without surgery) and back to hiking and swimming again!!! In case you need it! Here are playlists that might be helpful for you:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
"Knee Cartilage Help"
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
You really should learn more about our “Knee Arthritis Recovery Program” too:
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
@@epmanualphysicaltherapy thank you for this! I’m similarly situated!
Hey there. I am a female same age and situation. How are you doing? Any update?
Hi. Keep positive I'm in my late70s and have been active all my life. My knee has degenerated since I injured it 10 years ago. I've gone through the typical MRI/ osteo specialist route, but after being told my anterior meniscus is " for the bin", I ignored them, maintained my wholefood vegetarian diet, kept fit on the exercise bike (NOT walking) and keep all my leg muscles strong and balanced. I'm still able to compete and teach ballroom dancing at a fairly high level. So don't go the surgery route until you really have to. An enlightened surgeon once told me that, bad as it may seem, my own joints are better than any artificial ones. BUT, managing your knees will have to become an everyday part of your life. Good luck and best wishes
I too eant to avoid knee surgery!😂❤
Am a medical dr with long standing, years of right knee pain then hip pain recently. All resolved with glut exercise you recommended. Your explanation Simply the best. Thanks!!!!!!
Hey Miila! We are so glad you were able to find relief with these exercises!
I have been doing your exercises for 10 days straight. Already I am noticing a difference in my patella pain. I’m going to see my orthopedic doctor only for x-rays and a diagnosis but nothing more. I’m going to continue these exercises because they make sense. You make sense! You are the only one I’ve seen online that addresses the glutes. Everyone else talks about strengthening the quads. If I lived in El Paso, I would come see you! Thank you for everything you do.
I just signed up for your 28 day program. Looking forward to it!
Thanks for all you do
You said it.Dr David is a head of the curve.I am signing up for his 28 day program too !
Cool! Let me know if you have success.
I had a pulled and torn cartilage at 10 years old when someone tried stealing a 10 pound box of chocolates I won at a fair. My mom used a bread poutine to reduce the swelling at the time. I am in my 70’s now so I am tireless in working to keep that knee working . Walking Stairs is better already since I watched your Utube channel. Thank you so very, very much. From Midtown Toronto Ontario, 🇨🇦 Canada. Maxine
I’m 36 y.o suffering from knees pain , visited 3 different orthopedics doctors 4 X-ray done , 2 mri for left knees and lower pain , took more than 400 non steroidal drugs pain killers and anti inflammatory pills ,20 physiotherapy Ift , then decided to get my own ems machine and still suffering from knees pain but so far no one advised me to focus on my glutes whereas I was strengthening my quads and hamstrings all the time , finally someone explaining my situation which is my glutes are weak and the way I walk (always focusing on my thighs) is the reason behind my knees pain , I’m working on activating my glutes and again this is my second day and somehow I believe this is way I’ll heal and treat my knees problems thank you doctor for sharing this
How do you feel today? Did it work by strengthening your Glutes?
@hicjammaatouk7875 did it work?
How are you doing now with your knees? I am about to begin these excercise. Did they work for you? Hope it did.
Just discovered you!!! Have a Baker’s cyst behind my right knee…You’re the best and now I’m so hopeful that I can return to my active life!!
I have been told that both my left knee and left hip have "a lot of arthritis and I need joint replacements" from my ortho M.D. My pain level when I saw him was a 2/10. For the last 8 weeks I have been doing your exercises for the hip arthritis since the dr. said I should have the hip replaced first. I have found that after doing the exercises for over 6 weeks, my knee has no pain and the groin stiffness has lessened. I give you so much credit for being such a giving Dr. with your advice for people who (unfortunately) can't see you in person. So many ortho "surgeons" just have one advice-get joint replacements. I hope you are blessed many times over for your helpful advice.
I'm going to do these exercises every morning before I start my day.! Thank you. I am willing to do anything to avoid a knee replacement I've been told I need!
You have helped me tremendously. My right knee has been clicking for 1 year. It clicks when I bend it. I sometimes have pain, but for the most part, it is pain free, but very annoying. Literally, my knee will click going down each step. I went to a physical therapist, and he told me to do most of the exercises that you recommend NOT doing. I went one time, saw that most other PTs on RUclips were recommending the same exercises, and never went back. Then, I found you. You are different. You make so much sense. I am 35, have always been reasonably active, healthy weight, etc. However, my glutes being weak made total sense. Even when I would do lower body moves, my quads were doing most of the work, leading to an imbalance. I have been doing the exercises you recommend and the clicking has finally reduced. I think I will be able to get it to go away entirely. I am very, very pleased with the results. I can tell my knee is getting better and my glutes are getting stronger. I watch some of your other videos too for neck issues and I find that information helpful as well. Thank you for being smart and sharing your information on RUclips. I hope everyone who has issues is able to find you. Your information is truly better than everyone else's. Please continue to share your knowledge. You are helping so many people, because honestly, I feel like a lot of "professionals" either don't care or don't know what they 're doing. And to anyone reading this who feels like they have a problem similar to mine, the 2 exercises I found MOST helpful were donkey kicks and clamshells. I do so many each day. I go slow and really think about working the glute specifically. It's not about getting some huge range of motion; it's about activating that glute muscle. Put your mind to the muscle, go slow, and you will get better. Stick with it too! If you have had an imbalance or problem for a long time, you most likely won't fix it in just a few sessions. It takes months of dedication doing these movements, but it does work!
So pumped I found you!!! Dealing with Mets in bones (breast cancer in 2015) and blown away by how quickly the arthritis hit. I’ve been active my whole life, so at 64 I was ready to rock and roll not be told cancer came back. So here’s to working my glutes! I love you for sharing being honest. Our world needs more beautiful people like you 💗🕊🙏🏻💪😘
Tried workout seems like it’s going to help
Thank u.
Metastasized to bones?
Arthritis is more pertinent than the cancer spread?
Hope ur doing well, whichever way it went!
to beat
0@@YeshuaKingMessiah
@@YeshuaKingMessiah😮
Finding so much hope here! Thank you Dr and the community here. I woke up one day not being able to walk at all and I'm just 55. I literally was on the floor crying. Also doing this and trying hard to isolate the butt muscles. Along with avoiding inflammatory foods, I do see improvements. Still a little afraid and wobbly sometimes but what a difference! God bless you doctor for helping a lot of us!
Dear @pjjjsampang, sorry to hear troubling situation. I can imagine it must be quite a challenging time for you. Just want to say, you are strong and resilient! The fact that you are seeking precious and correct information like the good Dr is providing here and applying the information, I think you will succeed in your recovery and come back even stronger. May this be granted to you! All the best ☯️
ALREADY FEELING A DIFFERENCE AFTER ONE SESSION. Going to stick to it for a while. Knee pain like crazy. You rock. THANK YOU
YESSS!!!!!!
This is fantastic to hear @lukasz2587!!!!
Thanks for letting us know this worked for you!!!!
Let us know how it goes for you as you continue!!!
Love your advice! NO ONE, not ONE professional has ever given me this information. I’m Dx with early OA, umm.. stiff “Tin Man” knee 🙄 I am trying everything you offer because IT MAKES SENSE! Thank you Doc!
Glad it was helpful Deeone! We hope it helps.
Dear David,almost 1 yr. ago I had a TKR .Do to a tibia fracture which occurred during the tkr, my rehab was delayed by one month due to restricted weight bearing . After 3 months of phyiso exercises, working hard. Unable to get away from the same persistent pain(inside lower corner) the physio instructor recommended I eased up a bit on my exercises.😂 . So I searched RUclips for help, because I had hit a wall,referring to my pain. Your first exercise, toe turned in, pulling foot from straight to up under my knee, was fantastic, just what I need. The next day I knew I was on the right track. Working on all your recommend exercises now, always keeping in mind tightening my glute muscles has taught me thatIhaveweakness in my glutes. I feel our thankful for your help, I share and will keep sharing to anyone who could use your help. Your the best. Thanks again, Manitoba Canada Canada 🇨🇦.
Thank you for these exercises! I'm 52 and believe in prevention is best medicine!😊 I already go to the YMCA using machines (watched videos you talking more on that😊). We all need our WHY to stay motivated...for me, I want to travel to state and national parks and be able to hike, canoe, and explore.
Hi Muze Rhythm!
Thank you so much for sharing and so glad that you found the exercises helpful. Having a clear "why" is definitely the key to staying motivated, and your goal of exploring state and national parks sounds amazing! Keep up the fantastic work, and here's to many adventures ahead! 🌲🏞️🧡
I can't believe a PT that really makes it easier to understand about muscle imbalance , incredible. Thank you do much for your videos! Actually changing my life and reviving my l9ve for strengthening and staying active! Please never stop your videos! Thank you , thank you, thank you!!
Hi Cynthia, you are very welcome! We are touched by your kind words. We are so happy that we could help! We are going to keep doing as long as people need help. Please take care! 🧡
this Dr is one of the best, helped me more than any so far!!!
Hi Dawn! Thank you so much for your kind words! We truly appreciate you and your support! 🧡
Hi Dawn! WHOOHOOO!! We're soo happy we could help you! We love to hear this kind of news! :)
Thank you, thank you, thank you. I can’t say that enough. I am a 60 year old male with mild arthritis on the right knee. Weight loss and your exercises over the past few weeks has reduced the discomfort in my knee considerably.
That’s great
There you go! These exercises work on MILD ARTHRITIS ! Not for people with advanced osteoarthritis or replaced knees.
@@nalinivarma2729it helped me a lot and I have bone on bone arthritis. Of course each case is different. Blessings!
Dr. David....many thanks for sharing, keep up the good work...GOD BLESS!❤
I can’t express how glad I am to have found you and your website! I so wish I could have known this years ago when I was younger. I am now up there with dirt 😅 and have always been teased over not having a backside. But in just a few weeks of doing things like you explain, I can feel it getting better and I can walk at times with no limping. God bless you 👍
Wooohooooo!!! This is great news Dawn! We’re sooo happy you’re doing better now!! Congratulations!!
Yes me too! But I am glad that I have these videos at my disposal ❤
Great news.
Thank you, thank you, thank you! I was diagnosed with bone on bone about 10 years ago and advised to have double knee replacement or get a cane . I refused the surgery and they offered a short rehab. They told me to mostly strengthen my puter and inner thighs and a few butt exercises.
I have learned more from you in three days then I did the whole time there. I’ve never really had glut muscles but with your instructions I can actually feel them after only a few days. You are an angel!
YAYYYYYYY!!!!!!
This is fantastic to hear Dawn!!!!
Thank you for letting us know how much you're learning!! We hope you get your glutes so strong you don't ever need to have surgery!!!
GLAD IT WORKED FOR YOU
So true Dawn, in just a few days you feel the difference. It's like your glutes are finally getting what they are designed for. It is wonderful!
I am very thankful to your generosity to upload all the exercises for general public. I was scheduled for knee replacement surgery in December and right before that time I found your video and your confident that working on the glute muscles will make a difference. I accepted the challenge and just did few easy exercise that was possible for me to start with and I noticed significant reduction in my pain level. Although I took injection first to calm down my pain that was unbearable, but with these exercise transformed my life. I am very grateful that I found and followed your direction. Words cannot express my gratitude to find you in you tube. Thank you so much to challenge the surgeon world. I canceled my another surgery appointment in the June also. God bless you.
Extreme amount of valuable information that my PT has not ever given me. Fabulous vids & your easy way of speaking to the camera makes it very easy to watch.
Thank you Kevin!!! We're glad you found us and we hope you get better really fast!!!
I so enjoy your fresh and common sense approaches with knee deterioration! After 35 years working as a Registered Nurse and watching patients run to the partial or full knee replacements l now see the value of the real problems to avoid the pain and agony of knee replacement surgery. I feel for the patient's because l too am there now trying to make decisions. Mine will be as you say with your great results. I feel better and butt stronger. Thanks so much!
You’re an excellent precise coach. Lost much use of my limbs and knees during this lockdown season. I can see much improvement already following your videos! Found my focus ! Thank you so much.
Yayyyy! Thanks for the update on your newfound focus Songbird!
Me too. We had lockdown 3 times and all I did was sit. I have arthritis and this was hindered incredibly with lockdowns.
Your post has encouraged me to try this 👍
Same here, lost use during lockdown, both knees at the same stage of pain.
@@epmanualphysicaltherapy o
Once you have waited to long and now have bone on bone and scheduled replacement surgery, will these exercises help?
Excellent guidance.The roots of most knee issues comes down to weak glutes. Thank you
This is the video I've been looking for. I have a right knee problem and my quads were already strong before the injury. I've never really worked my butts and rarely my hips and I think you are on point!
Hey Amanda! We're glad to help you out!!!
Please let us know how your knees are doing as you get those butt msucles stronger.
☺️🙌🏼🍃👍🏼
God bless you for helping us
I am from India and have just started your exercise routine. Hope that it works as I have right knee osteoarthritis issue. Thank you for patiently explaining the problem and the exercises 🙏
You're welcome @amithasehgal3272!!! Please let us know how it goes trying this out. 😀 In case you need it, here is the whole playlist of knee arthritis videos we have:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Also, you should learn about our “Knee Arthritis Recovery Program”
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Hi Tell me if it work.. I have the same problems
Did it work
I started with sciatic pain, then pain in my left inner hip, then pain in both knees. I have been strengthening my quads with little relief. After finding your channel, I know I need to strengthen by glutes. Thank you for your videos which have helped me do much.
They do not cause further flare ups and are easy for me to do with little pain. If I encounter pain, I know to back off and rest. I have learned do much from watching your channel. You are the best!
Almost the same as me,
Started with hamstring pain from kicking a soccerball, then sciatica, then ankle and foot, and then hip and knee pain, right now im focusing on getting rid of the knee pain.
How are you doing now though?
Dr. DAVID I am following you from Managua, Nicaragua. I was diagnosed with knee osteoarthritis 4 years ago. Thank you very much.-
Hey there Oscar!! Thank you so much for following, we appreciate it! We are sorry to hear about your Knee Osteoarthritis!! Here we offer you solutions to target the root cause which is a muscle imbalance that needs attention!
Here is a playlist that will help with you knee osteoarthritis:
“Knee Arthritis Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Please let us know if you have anymore questions !
All the Best,
- Team EPMPT
Just subscribed after two videos. My knees have been killing me for years. I'll be adding isolated glute exercises now. Thanks !
I have seen 3 different physios here in the UK for a bakers cyst. I am only 61. I’ve had the cyst aspirated 6 weeks ago and a steroid injection. I’ve been back to my gentle gym classes as usual and the initial relief for 6 weeks, which felt amazing, has now started to decline and the cyst is coming back and easily palpable. NOT one single physio has mentioned glute strength!! Thank you ❤
Thank you, Doctor for providing this video on knee pain exercises. I was suffering from Baker’s cyst and swelling behind my left knee. I found your video while searching for knee pain remedies and exercises. I started exercising my glutes with the exercises in your video and my knee pain and swelling almost gone. Thank you, Doctor! You are a godsend. You also gained a new subscriber!
Hey AZ, you are so welcome! We are so glad that you pain and swelling have almost completely disappeared! We really appreciate the support!
Thanks God I found you here, doctor. I am a nurse and all into holistic care. I started having clicks in my knee a few years ago, but at about co- vid times I was overworked and developed pain in my both knees. One knee got better but the other hurts for 2 years when I walk upstairs. I am 40 and very motivated to avoid any surgery. Thank you
dude I would fly to El Paso to see you but your videos are saving me the plane trip thank you!!!!
Hahaha!!! It's great to hear that all you need is our videos Shelly Joseph!! Cheers to your success!!! 🙌
Thankyou so,so much. Love your informs. I believe they'll work for me. God bless you for blessing many lives. Listening from solomon islands.
Hello Margaret ! Appreciate the kind words ! Happy the videos have offered some help!
Here are a few more Glute exercises that may further your progress: ruclips.net/video/jD7IRBfJ-mM/видео.html
Many blessings to your and yours, have the best day !
Bless you, my dear. You’re doing a great job!
❤️❤️❤️❤️❤️
Dr David, You are a fantastic therapist. Thank You ❤
I’m follow You from Sweden and I am greatful over your videos 🎉
Hi Marene, You're welcome! Thank you so much for the kind words.🧡 We appreciate you joining us from Sweden. 🇸🇪 We are thrilled you found our videos helpful. We'd love to hear how you are doing as you progress.🙌 Please take care!
Incredible video. Dr David, I have no words to thank you as these exercises + tightening glute muscle while walking are highly helpful. God bless you for your selfless, noble deeds.
Hey Shakuntala !!! I am so happy the video helpful!! 😁
Bone to bone exercise like swimming Show swimming
Thank you! I’m so grateful
Dude!!!! This guy is the most genuine, honest and straightforward doc I’ve ever seen. I just had arthroscopic surgery on my meniscus 3 weeks ago. Thanks for the exercises doc!!!
I had a menisectomy on 8-2-22. How are you doing?
Thanks for sharing these exercises and emphasizing the importance to promote better knee health.
You are very welcome Gwenevere!! Thank you for your support! 🧡
This is helping me relieve pain. I feel in control for the first time in 3 years. Thank you. I am going to make an appointment, soon.
We're so glad to hear that you're getting better Lucy! Are you in El Paso? We love to see El Pasoans here on RUclips!
@@epmanualphysicaltherapy Im in Las Vegas, Nevada. I hope to make a virtual appointment soon. Or visit. Iam handling some legal issues right now
@@epmanualphysicaltherapy
I think my sacro SI problem is my flute exercise
I already do most of the exercises that you show here, I will try the others!
Thank you for the tips on how to do the Glute Bridge exercise. I’ve always struggled with those, but emphasizing pushing my back into the table and squeezing my stomach muscles and positioning my feet a little further apart REALLY helped!! I may actually be able to strengthen my glutes!! Which I’ve known for a long time need strengthening, but my knees are really bad, so most exercises hurt my knees! Thank you! Excellent video!!
Hey Cathy! You got this! We are excited to hear that you were able to to make adjustments to get the activation in the glutes from the glute bridge exercise. 😃 It is our pleasure to be able to assist you and we appreciate your kind words! We also linked another video if you would like some additional exercises. Please keep us posted on your progress.
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
Amazing thank you for this video very helpful.
Hey Almaz, you are very welcome! Here are a couple videos in case you would like to learn about a few more glute exercises:
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
How To Use A Stationary Bike To Help Heal Knee Arthritis"
ruclips.net/video/3fmTsQxm5x8/видео.html
I've been addressing my knee pains by strengthening my glutes for several years but not so thoroughly as you DEMONSTRATED in this video. Thanks for devising and demonstrating these 4 low-stress exercises.
I am now thankful about this channel will start the exercises from now.
Hey Richie, that's awesome! We are glad we are able to help! We would love to hear an update in the future about how these exercises work for you!
I recently started jump roping and had to stop because of the pain in my right knee.
Watching this video and doing all the exercises cured the pain in half an hour.
Thank you for making this video
Did you ever get back to jump roping?
I’m so glad to learn this technique without working the quads. My quads got so big my pants wouldn’t fit, when my p,t. assigned exercises to increase my quads to limit knee pain. Now I will follow these exercises without increasing my leg size. I am 72, and want to return to volunteering with the dog shelter.
FYI: I did avoid knee replacement surgery after p.t. For knees, so it does work! Now I know I’ll be doing these! Thank you!
Hi Sue! You are very welcome!🧡It's awesome to hear that you found these techniques helpful for your knee pain. It's great to know that you were able to avoid knee replacement surgery through physical therapy. We hope these exercises continue to support your knee health and help you return to volunteering with the dog shelter.🐶 Thank you for sharing your experience, and we wish you all the best in your recovery journey. In case you are interested we do have additional information and exercises in another video that targets the glutes. you can check it out here:
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
Thank you so much!! My doctor has been little to no help! I decided to start my own research and you pop up!! I’m too young for surgery and the injections! I’m excited to continue watching more videos
Are you well now with these exercises please?
I just came across your videos Doc, and I’ve been battling severe arthritis pain in both knees for years.
Unfortunately, there is much help to get in the medical system where I live, but I listened to your videos and watched the one with you on the street demonstrating how to exercise butt muscles and how to walk right.
Just tried it out and there was hardly any pain in my knees. I find it a little difficult to focus one side side at the time while relaxing the other, but I suppose that gets better with practice.
I also have arthritis in one hip so I hope these butt exercises are good for my hip as well.
Thank you for putting your knowledge and your videos out there. You are not just helping people in the US with this problem. You are helping anyone around the world who understands English. Thank you.
So important to activate the right muscles, thank you for you thorough explanation. 👍
Absolutely! You're very welcome 😊
Thank you for this information. I finally have gotten to a point in my life where ignoring the pain doesn’t cut it anymore. I used to love gardening but when the getting up and down got to be too much I stopped. Who would have thought it was all about my butt muscles. These exercises didn’t cause any pain, but it was hard to do as many reps as you indicated, so I will do it slowly and build up my glutes slowly. I can’t believe I waited so long and today I feel like I will be able to heal myself with your help.
Thank so much dr.David, I do all these exercises daily and it truly improve my knees especially the squats. Everytime I do this squat,I here a loud popping sounds(many) inside my injured knee & it sooths my feelings. But what I observe is that the more I exercise these butt muscles, the more the popping sound on my injured knee becomes less until the sounds disappear. I laugh so loud because it was amazing. God bless you more dr. .David.
I too am glad to have found your videos! I was told by my knee specialist that I have some bone on bone (stage 4 but he's in no hurry to do surgery.) I immediately signed up at the Y, I take occasional Zumba classes and do ok. This focus on glutes is a revelation...now to get busy. Thank you!
You are GREAT! LOVE watching you , & learning @ 73!
Thank you Diane!!! We're so glad you found us and are learning!!!
My knee was really messed up. I’m doing a combination of yours and another video I found. It’s helping a lot. At first I didn’t get any results . I still had pain until I found another video that has helped with this one
Thank you for your encouragement. On 1-2-23 I will be 5 months out of partial right medial meniscus menisectomy. 30% was removed. I can walk and have decent ROM but for the past 2 weeks been having severe right knee pain. Got an MRI last week and it did not show any new tears. It was very heartwarming to hear from you that it may take 12 months for healing. I have not worked on my glutes. Will definitely work on them diligently. Will let you know how I progress.
I love this. I needed to hear this I had bilateral patella tendon repair surgery 2 years ago after I ruptured both patellas from a fall from a window. You broke this down way better than my surgeon, my physical therapists, and trainer. They never listened to my concerns because i have recently been having knee discomfort after nearly 3 years of being pain free. They just insisted that I work my quads more to fix my knees. I definitely appreciate this. This has changed everything for me.
Wow: I did the exercises once and felt better. I did not realize how important strong glute muscles were to overall knee health thanks for the knowledge.
This is my 2nd day doing these and my knee feels so much better! Thank you!
Yes, it is miraculous how you feel relief in a matter of days. I went to PT for 3 months and I still hesitated going up and down stairs, going from sit to stand or any weight bearing on my right leg/knee. Now I fon't hesitate to do these things. Much to go, but I actually look forward to exercising. All the best to you.
I"m so glad to have found your website. I have Arthritis on my left knee. i do not want to have surgery. I will follow your exercise. I wish you write the book just like every EP that on Internet. It's easy to follow. Thank you so much Dr David. from Washington state.
I’ve had a right knee problem for several years but last Feb did an aerobic dance class and slightly twisted the knee and felt something go -pain got progressively worse and I’ve had 2 knee injections.- pain relief last just over a week!!!
Having listened to your videos it makes so much sense as I’ve had a desk job for the past 40 years and my glute muscles are not good - I’m really enthused to start the exercises and will keep you updated on my progress, you are obviously very passionate about your field.
Many thanks
Gill Hart
Hey Gill, It's heartbreaking to hear that you twisted your knee last February and that injections you had only lasted for a short period of time!🥺 We are so excited that you found us and that you are doing something about your situation. Your kind words mean a lot to us.🧡 We look forward to hear about your progress and we hope that you start to feel some relief soon.
In case you are interested we do have a comprehensive exercise program for knee problems. Our 28 Day Knee Health & Wellness Boost Program is 100% online and is an 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
Please take care!🙌
@@epmanualphysicaltherapy Thankyou for you quick response definitely will look at the 28 day program.
@El Paso Manual Physical Therapy
I'm 65 years old... and am quite active.
I have had some knee locking in the past, , thought I'd helped the problem till 4/19/23. While at my parents had a pain I never had before in my knee. It felt like something popped then my whole thigh felt funny like I had run a marathon, it included my sciatica and hip. Not wanting to see mainstream doctors found you.
I am all in. Started some of your exercises and am feeling better already. I keep my knee wrapped to keep it stable and will work on my glutes. Thank you very much for you informative videos ❤
I am starting these today!!!
You've got this!!!
4:19 straight leg plea fire hydrant (quadruped hip extensions toes turned outward)
6:32 donkey kicks
8:24 wide knee low bridges
11:34 clamshells (isolate gluteus medius on side of hip)
14:11 isometric plea squat toes turned outward, wider knees, push hips forward.
Thanks for this ❤!
Thanks!
You are very welcome, Paul! We really appreciate your support!
You are the best! Keep those videos coming. Dont need to go to my therapists anymore. You are way more thorough.
Thank you Dorette!!! You're too nice!!!
I’m 64. My rheumatologist told me to use a walking while I’m on the waiting list for hip replacement . Minimum waiting time is one and a half years. It’s been 3 months since I got the news. I haven’t got the walking stick yet but I’m 3:42 in terrible pain, pain killers don’t work for me. Im glad I found you. Im starting my glute exercises right now. Thank you so much for all the intimation you freely give. More blessing to you Sir.
You are very welcome! We are glad we were able to help you get started. We have a lot of great content that may be able to help you avoid the hip replacement in case you are interested in learning more. Here is a link to our playlist of videos if you would like to check them out:
“Hip Arthritis Help”
ruclips.net/p/PLJVIPiFvv1mbICbP6qlXUZwMyAJlKD1dt
Thanks Dr. David... u have driven the point home about strengthening the butt muscles...already started following ur exercises....will reap the benefits ...
Hey Shyla! YES (fist pump)!!!
Get those glute muscles STRONG!!!!
Please give us an update on how it's going!
I'm a PTA and I appreciate your instruction for people. Good work!
hi, just came across your channel two days ago while looking into hip replacements which i was told i needed but my gut says otherwise so i opted for the ACP therapy " blood plasma injections, into the joint" which made some difference.
ive just started doing the exersises you ve shown in the videos and there helping after only a couple of days, the glute bridge and clam shells seam to hit the spot the best for me.
just to say many thanks for shareing your informating. :))
im over in the uk
YAYYYYYYY!!!!!!
This is fantastic to hear Nell!!!!
Thank you for updating us on your success!!!!
🇬🇧❤️
I'm 14months post surgery after undergoing two surgeries within 3 days due to a severe tibial plateau fracture (schatzer IV medial fracture resulting in bone graft & plates/11 screws - ORIF) combined with acute compartment syndrome. After initially being in a 30 degree full leg brace 24/7 for 9 weeks Ive made a lot of progress with regaining lost muscle mass through rehab/physio/hydro but hoping & trusting for much more ... especially hoping to avoid a full knee replacement down the track. Thanks for your informative videos I'm going to get onto these glute exercises to improve my stair climbing.
A great BIG thank you for your excellent, detailed explanations of what the problems are and how to fix them. I just received a diagnosis of knee arthritis. Luckily, I found your RUclips channel. I have started some of the exercises, and I already feel physical - and emotional - relief. Importantly, with your encouragement and professional guidance , I now know that with determination and dedication to doing these exercises, it is very possible I can relieve the pain by correcting the issues and strengthening the under active muscles. Again, thank you for your generous offering here.🙏
You're welcome BAC!!! We're so happy you're getting relief for your knee arthritis from our videos!
In case you need it, here are our videos about knee arthritis:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Have you hear about our Knee Arthritis Recovery Program? You can learn more about it here:
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
OMG! Thank you so much for this video Dr! You explain so well! I have been having swelled baker’s cyst for the past 3 months and PT has not been helping! After your clear, thorough explanation, I realized I had been doing them wrong! The squat exercise was hurting my knees and I kept telling my PT that this hurts! He still had me do it! God bless you!
I have had a baker cyst for many many years. It is flared it recently and I just can’t seem to get better. I came across the video and saw your comment. Do you do just Gluth exercises now or do you still do some of the quad and hamstring and calf exercises?
Thankyou! I love your honesty and compassion for people I will be trying these exercises. I am trying so hard to improve my Ostia Arthritis, thanks for going into detail about the good and the bad of the exercise!
You’re welcome Tessa!!! We hope you get better really fast!!! Let us know how it goes for you doing these exercises!
Dr David Minoff, I am so grateful for the helpful videos. After injuring my knee 1.5 years ago, and going to Pt, I was still in pain and had swelling and inability to straighten out my knee. Your suggestions were ones I used when I went out for walks. For many months I had to tell myself what to do, and now I have a more frequent walking experiences without pain. Thank you for your help to so many of us who felt like we were at the end of our rope with a painful knee!
Hi Dr. I really appreciate you posting these videos it really has given me so much knowledge I really appreciate more than you know! My doctor or physiotherapist wants me to do straight leg lifts, Quad arcs and hamstring stretching. Well needless to say I have been doing that and I feel like I am top-heavy meaning it feels like I’m coming forward when I walk because my hip flexors are so strong and my butt is not, I feel like it’s putting more pressure on my joints. Which makes perfect sense as to what you are saying to get your butt muscles firing it’s just total common sense and I really wish more doctors would understand this and do your approach which instead of pushing through pain etc. etc. sorry this post was a little bit all over the place, I am in the middle of trying to fix my phone. Again thank you so much for all of your videos. I will keep you updated on how my progress goes. 🙏
Hi, please let us know about your progress following these advice.
Please let us know of you progress, I think these exerises will make a big difference.
Dr. David , I have been looking for you for years!
I have been looking for a specialist to help me figure out the super tight Quads and inflamed knees for years and you are the first person who has ever explained the problem and offered a solution. Thank you !
I see so much freedom and ease in my future because I know this is starting to change the way my knees feel and how I move my body.
With great appreciation,
Suzie Morrow
Thank you Dr for this education on strengthening exercises and understanding how they relate to knee health. Very good education !
Hey Trish! Glad to be able to help!
I had full men. root repair in July and was in a wheelchair for 6 weeks, then moved to a walker and then back to walking on my own. I've noticed when I'm grocery shopping etc., I get really stiff. Like you said in a previous video, I was told that "oh you're good to go!" But I've been taking it easy with my knee. Thank you for pointing out that it can take up to 12 months to fully heal. I am loving your videos!! My goal is to get back to doing squats, but now I know it's ok to just start with these and build my way up.
Thank you so much!
I just had my rt. knee "shredded" medial meniscus removal 3 days ago. I am grateful to have found your channel. When my doctor went in, a lot of arthritis was found unfortunately, so I think the glute exercises are key 👍
Sorry to hear about your menisectomy Brynn :-(
We're happy you found our channel too!
These 2 playlist would be best for you right now:
"Knee Meniscus Help"
ruclips.net/p/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Hey,how are you doing after this procedure if I may know?
Of all videos I watched this is truly the only thing that immediately helped me with my knee bursitis. Trying out these exercises activated my glutes, which made it easier to use them as I walk or do normal things. I know id have to do more of it to help strengthen, but just the glute activation of these exercises has helped me already
Thank you Dr. David.
Another good exercise instruction for the knees. 👍👍💟💟
Great! We're glad to help Cha Ng!
Thank you. I had a meniscus repair 6 yrs ago on my right knee and I recovered great. Now I’m waiting to get the left meniscus that tore last week. I will follow your recommendations to recover fast .i don’t have strong butt muscles so I will do these daily. Of course I’ll start without using my left knee.
Hi Carmen, we're so sorry to hear that you have been dealing with meniscus issues in both of your knees! It can be incredibly challenging to get through but it's awesome that you are doing something about it! 🙌 We have an online program that we highly recommend due to your situation. It is our Knee Meniscus Recovery Program and it is very beneficial for those who have had meniscus surgery and also for those who haven't.
The Knee Meniscus Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with meniscus tears or trouble after meniscus surgery. To learn more please click this link:
www.epmanualphysicaltherapy.com/meniscus-recovery
We have a knee meniscus playlist that you can view as well. You can check it out here:
“Knee Meniscus Help”
ruclips.net/p/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a
“Knee Meniscus Surgery Help”
ruclips.net/p/PLJVIPiFvv1maIj5ge4oSQTqVs3RzwpqwV
We hope you found this information helpful. We'd love to hear how you are doing as you progress.🙌 Please take care!
U R like an angel fr people having knee pain,soo honestly helping out with soo much concern!!!! good job doc,keep it up,this is frm pune,India 👍
You're welcome Shamala!!! We're happy to help you!!!
🇮🇳❤️
Just got my Knee Meniscus repair done on the 25t Feb. None of the physiotherapists here talk about this. They spend most of their time working on quads and hamstrings. I am going spend additional time working on my glutes apart from the physiotherapy. Thanks a lot. I'll also start with your 28 day knee program after a few week of recovery ✌️✌️
Hey Sahil! Sorry to hear that you had to have a knee meniscus repair :-(
We wish you the best in your recovery! We hope that this glute strengthening will help you get back to normal really fast! The 28 Day Knee Program will definitely be a good thing to start about 3-4 months after the surgery.
Thank you sooo much ! Am doing the exercises slowly to ease my torn meniscus ( per MRI) you explain it well and good!
Hi, how is your meniscus now. Pls tell.
Thank you so much! You are such a wonderful instructor!
Hi Ali!
Thank you so much! We appreciate your support 🌟Below will be some additional links that may be beneficial:
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
“3 Big Reasons Your Glute Muscles Won’t Work Well For You”
ruclips.net/video/TamXorqxCAk/видео.html
We hope you found this information helpful!
Please let us know how you are doing as you progress
🙌🧡
Dr. David, I've been doing your knee exercises for the past week and they really help! Thanks so much! I'm 74 yo and have recently started having knee pain in both knees for no apparent reason. I have requested the ebook on the 7 Tips to Decrease Knee Pain from the chat box but have not heard from you all yet.
Hey Annette! We're so glad to hear that you've benefitted from these exercises! WOOOHOOOO!!!!!!
I'll reach out to the team and see that we got your info so we can reach out to you. We've been swamped with sooo many people looking for help! Apologies for not getting back to you immediately, we're working through each call back one by one.
@@epmanualphysicaltherapy I would like to receive your ebook on 7 tips to Decrease Knee Pain. What do you need from me?
Never when your in so much pain with mensicus surgery
You are a great teacher! Thanks for caring! 🍃🙏🏼🍃
Thank you and you're welcome! 😊
I do these exercises but realized my quads were working more than anything else. Slowing down and concentrating on the glutes to improve the neuromuscular connection was helpful!
Hey L.A. W.!!! Slowing down will be key for you to get those quads to quiet down so you can actually train the glutes. Great job!!!
I feel very Blessed to come upon your videos. My sister and I really needed your help. Thank you.
Hey there, you are so welcome! We appreciate the kind words!