5 Proven Exercises for Knee Osteoarthritis or Knee Pain- Do it Yourself
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- Опубликовано: 7 авг 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present 5 proven exercises for reducing or eliminating the pain of arthritis in your knees.
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1. Knee motion: Mulligan Technique (do it 10 times, twice in a row if you want, but best only once a day) 0:50
2. Knee motion: McKenzie Concept (can do this one throughout the day) 3:41
3. Knee Strengthening: Straight Leg Raise 5:53
4. Hamstring Strengthening: 7:26
5. Shallow Squats: 9:06
6. Shallow Lunges: 9:57
thank you!!
@@suelizzi1764 time stamps help me when I want to refer back to the exercises; saves time trawling. 😁
Yes
Tyvm
Very informative and helpful! I am 64 - diagnosed in 1978 with RA - still have my own joints as bad as they are.. my RA is no longer active, but the damage remains - I am no longer on any conventional medications for pain!! My knees are what bother me the most (I am blessed, guys) however, my X-rays and MRI’s look horrific! You have helped me so much with these sets of exercises I can easily do to help alleviate the pain I’m in while ambulatory. Y’all are so helpful to peeps like me that need to be shown what can be done to help ourselves deal with a potentially disabling condition. I believe in y’all so much because you’ve helped me over the years and especially A PT that came with home Heathcare 3 yrs ago, showed me an exercise for a badly broken rotator cuff from a fall 3 yrs earlier. Since I’ve been doing what she told me, I can now get my arm up to wash my hair and to put a ponytail in! That’s miraculous to me! What y’all do is amazing and I’m so glad I came across y’all while looking for the leg braces with springs (I’m desperate for stability when walking)!!! Thank you! DMO
Thank you Bob and Brad, your exercise demonstrations are really good for elderly people who have become sluggerds (like me) because of the corona lockdowns. Keep showing us how to get fit again and greetings from the Middle East !! 👩🦽👨🦼👩🦯🏃♀️💃🤸♀️🚴♀️🤾♀️🧘♀️💥
Thanks Bob and Brad, I'm 60 and my right knee was stiff. This helped 100%. Thanks again.
I love you guys. Your knowledge, manner, and obvious kindness are evident. I'm sending Bob good wishes with his health struggles. ❤️
Awesome video Doctors Bob and Brad. Exercise is indeed important to keep the muscles strong.
I like these tips too
For managing osteoarthritis:
1. **Stay Active:** Engage in low-impact exercises to maintain joint flexibility and strength.
2. **Manage Weight:** Maintain a healthy weight to reduce stress on weight-bearing joints.
3. **Use Joint Protection Techniques:** Be mindful of joint movements and avoid excessive stress. Use assistive devices if needed.
4. **Hot and Cold Therapy:** Apply heat or cold packs to ease pain and reduce inflammation.
5. **Medications:** Consult with a healthcare professional for pain relief and anti-inflammatory medications if necessary.
6. **Physical Therapy:** Work with a physical therapist to develop a tailored exercise program and improve joint function.
7. **Balanced Diet:** Consume a well-balanced diet with anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids.
8. **Joint Supplements:** Discuss with your healthcare provider about the potential benefits of supplements like glucosamine and chondroitin.
Always consult with your healthcare team for personalized advice and treatment options.
Been doing the strenghtening exercises during the pendemic, it worked well on me. Recently i managed to have 3.5hour trekking, it is totally fine on my knee.Thank you very much for the video. Im 64 cycling and trekking are my love, so happy i can go back again.
I can't wait to do this tutorials sir,I'm glad i see your video its been a month that I'm suffering knee thigh pain i can't move at night to pain I'm taking medicine useless still pain is there.pls.if you read both this comment i need a advice. At this time i start to do the step hope it will works to less what i feel thanks for sharing
As Always your video is helping me to get over the pain. Thank u
I have been searching the internet for exercises with no luck at all well today is my lucky day Thank You brad and Bob. I will do these religiously.
this first mulligans technique made an immediate difference to my knee. What a find. thank you Dr's for your service. very much appreciated.
I already had a knee replacement in my right knee. It took forever for me to be able to straighten my knee out flat. A physical therapist helped with my hamstrings which helped me straighten it.
Thank you gentlemen! Brad and Bob, you are wonderful!
This was very helpful (I have bone-on-bone osteoarthritis and didn’t know what might help)🙋🏻♀️❤️
Thank you. Even though this video is a few years old.. I am hoping it will help me. I recently found out that I have OsteoArthritis in my knee and other parts of my body.
Yes, don't we all?
Does it help @lynnsweet?
I was diagnosed with osteoarthritis in my upper spine with bone spurs, lower spine and hip. Been doing PT for those things for a few weeks, and now im beginning to feel knee pain. Its so sad how we start breaking down.
@@jillwehner603 ME to . Both knees hurt and joints are popping. I have to see a specialist next .
Thanks for all the great videos. They are all useful and easy to follow
yes these guys are brilliant already using knee strengthers that they recommond in another video and im already seeing the benefits in less than a week ... cheers
Thanks Guys these exercises are really helping. There are many things with internet that drives us in the wrong/right direction. Having these in RUclips and watch them free of cost is heavenly Happy!!! :-)
Can these exercises reverse OA
You are great guys! God bless you for all the exercises. Thank you.🙂
I picked up skateboarding and my right knee felt extremely awkward after every session. Not necessarily pain, but more pressure/ discomfort. The twisting of the bone while bending INSTANTLY helped me. You are life savers.
do u ride regular or goofy?
regular
I guess dis new regiment might help me. I ride goofy and i do feel more or less like you feel, but on my left knee.
Thx for the reply though
Thank you, Bob and Brad. I did the hamstring, leg left one and that felt 😊👍 Do as needed. I can do this!
Thanks Bob and brad everything that you guys are saying I am experienced it I can't bend my left knee too far I'm going to do these exercises I'll be watching the videos first
From London, thanks guys . Easy to follow demonstrations for knee pain.😊
Thank you for your presentation that was easily understood
I was diagnosed with arthritis Nd I love watching your videos thank you Bob and Brad
Thank you for your outstanding way of explain etc...you even funny as well which already makes my kneepain go away, love it! Good luck and God bless!
this is me, thanks so much guys!! After ligament release surgery had horrible outcome! Lack of full motion for years!
You guys are so helpful. Thank you!
Love watching your shows both entertaining and of course informative!
Thanks for all your help, and for all others who benefit from these exercises😮😊
Thank you! I learned a couple of new exercises to help my knee.
God bless you both guy. I shall try all your said exercise .thank you
Thank you both so much! I appreciate your videos.
Thank you, so simple yet effective, I've been waiting two months for physiotherapy, won't need to go now :)
Thank you Bob n Brad
😀 I like your honesty and research approach that is tried and successful. I will pass this on to others to listen to your advice.
shining Star.
I like this exi and I will try them thanks Mr Bob and Mr Brad
Good info. I am trying this right now. Thank you
Thanks, guys! You’re the best! Hope you find a cure for broken heart though
⏰ cures
I’m 44 and have had knee issues since in my teens. I recently twisted my right knee getting out of the car. It was extremely painful and felt as though it was buckling when Id stand up. I did the maneuver where you grab the tibia and twist inward while applying your weight pressure. I did it a few of times. I felt a small pop then a larger with audible pop and felt immediate relief. It’s tender-more like a sore muscle now but WOW!!! That fixed my knee (at least the most recent episode). Thank you so much!!! You’ll never know how much you helped me!!! I was able to do my workout and have full mobility today!!!
Thank you Bob and Brad
Love you guys! Your videos helped me so much over the years
Very appreciative of your videos thank you
So ya. Thanks. Can’t seem to get an appointment soon with physical therapist. This works!
Thank you for all of the exercises. I have been dealing with knee pain. I am just getting started on them.
When you rotated the tibia, that made a lot of sense to me. Last year I fractured mine, and ended up having surgery. I've worked hard to get back to "normal," and I've done a pretty good job. But every so often I'll get a sharp pain in that knee when I'm walking, and I'll bet this is the problem. Also, I notice that I know have some knee valgus, and I bet that contributes. I'm trying to work on that, as well.
Thank you both!
Thank you! I had ALC replacement 22 yrs ago (hamstring tendon), and now from years of teaching cardio classes my knees are kaput (add plantar faciatis into the mix). I am going to start implementing these moves as part of my stretch at the gym
Great, remember not to be to aggressive at first. :) Brad
hey guys, thanks for making such helpful videos. You deserve a lot of credit.
Thank you so much Bob & Brad for sharing these wonderful exercises.
I was diagnosed with Mild Arthritis due to over cycling and was recommended PT to improve my knee pain.
All the 5 exercises really worked well for me and I could tell my knee is getting stronger day by day.
You people are doing a very great job. Can't appreciate you both enough.
I also love the panache style of your presentation. Many thanks ❤️ once again 🤣.
Our pleasure! Brad
"Over cycling"??? Training for contests???
You both r gem to the world it really worked for me ... love from India.
Love your channel! Everytime I have an ailment, I come here. Also recommend your channel to others that complain about something. Wish I could subscribe and like more than once! My knees hurt when I'm going up steep stairs, and that's the only time...so far.
great vid- do you have one for bakers cysts? Since I last commented my range of motion has improved a lot, but it's still present so I have not tried bicycling or running and have just limited it to the elliptical (might try the rowing machine)
Thank you so much for putting up these videos.
love you guys.. am here cleve) from mexico for back surgery and suddenly one of my knees started screeching in pain. could not even stand on it. xray and scan said, "yea, you have arthritis", duh.. no answer as to why so sudden and severe.. 2 months later ortho says i need a replacement.. that would be a "no". hate the replacement on the other knee. hard to kneel and pray on one. so.... i will listen, take notes, and repeat, repeat your suggestions and other videos. am learning us baby boomers, can have this kind of thing happen. thanks to both of you.. mexican beaches await me.
That first exercise soothed my knee pain right away! Thank you! ❤❤
Mine wouldn’t turn the bone in the lower leg at all. So first exercise wouldn’t work for me.
"Bob & Brad, the Two Most Famous Physical Therapists on the Internet" have really helped me with their exercises and stretches!
Thank you!
Thank you , you guys are the best
Thank you. Following your videos from Egypt 💕
Thank you some much you guys always help me😁👏🏽
Thank you
You two are really the very best
Thanks a lot, very useful tips
Thank you for sharing
Love these guys .Love the Jingle
Brilliant and they really do work !!!!
Thanks for wonderfull excersie 👏👏
Thank you for the video
I like these guys! Thanks guys!
Just recently discovered your vids/channel...what a great resource and public service! Am incorporating some of these, sharing with friends who have loved ones who could benefit, sharing on fb...etc.! I do have one question; do you have any particular recommendations for osteo "built in barometer" knee pain? Thanks!
Thanks doctor's
Thank you so much I feel much better ❤
Thank u guys il try this
Thank you thank you
Your videos are great..so helpful..knees doing better..
Thank you so much..I do some and it does seem to work..ok the one you sit get a hassock put your leg out use pressure above knee and below..But I was making a mistake I have been pushing on knee..And My Dr has me sitting in chair like 15 minutes at a time..Phew that is really sore doing that..
thanks again really will put this to good use..👍💜
+physicaltherapyvideo
👍💜
♣♣♣Sometimes when the arthritis bouts were worst, I would lie in bed for days. Andrew wants to go to a meeting or go on a trip, but I can't go with him. I remember that on the 22nd anniversary of our wedding, we planned to go to the famous old five-star restaurant on the second floor. I couldn't walk up the stairs and we ended up eating pizza down the street. This was a sad reality for a young woman in her early fifties. This should be our golden year. Most women our age feared that their husbands would run off with a younger, more lively woman. Well, Andrew has a woman who is more agile but she's actually two years older than me. to get arthritis solution here : tinyurl.com/y3t83cje?TruEer8 > ♥♥♥
Thank you very much !
Thanks so much.
This has really helped me and I’ve shared it many times. Thank you.
T Hanks Man
Thank you ! Your first exercise of twisting my leg reduced a 7 day swollen knee almost immediately !! Amazing :)
Yup. I found it helped a little even after the first set of 10
Inns someone trist my knee above the calf it caused a lot of issue after wards.
.
@@jimmason8502 mmm
thank u guys!
The first one is a bit difficult. If I use my hands to twist the tibia, my hand get tired easily. It takes some strength to do it. And then I discover a method. I use a resistance band (the thickest one) to help me. I wrap my leg with it. I make several turns to increase the gripping force. I leave one small loose end as a handle. I pull that handle so that the resistance band twist my tibia. Now I can do it without making my hand tired.
great guys
thanks for selecting very common topic so easily you taught ad remind us thus techniques
Love you guys!!!
Thank you.
Love ur videos , your Tag Team and you humour - God Bless you both !! Thank you
Mickey mouse
JDA thanks👍👍👍😉
You guys are so helpful. I try all of your exercises! Do you have anything to help with running. I'm so slow! Thanks!
Works great!!!
Thanks for sharing this exercises can you snow something for the lower back?
Excellent help!! I did not hear anythimg about slinges or other knee support, are they good? If yes. Which ones do you advice?Thanks>
Hi im in the uk il try this I watch yr vids guys thank u
Great video! I was diagnosed with knee mild osteoarthritis..... I have low pain ... could I continue doing leg press and weight training?
Thank you
Love these guys !
This is very good info....love what you guys do! Thank you 😀
Thanks for watching!
sir i want to know that does there any side effects of nerve conduction velocity test? thank you sir
The Penn and Teller of physical therapy! Good videos, guys : ) Funny how Brad keeps saying, "sure... Right... Yeah.. Uh-huh." Good advice and good teamwork.
Do you imply that these people are dependent teller of physical therapy because they are married or because they are funny
@@arlenmargolin1650 if you think Penn and Teller are married, I've got a few conspiracy theories for you to believe.
Thank you SO much...this has really helped.
I'm not sure but ,if anyone else wants to uncover joint aches and pains try Magonsi Pain Ease Expert (just google it ) ? Ive heard some decent things about it and my mate got amazing success with it.
thank you! really love it starting minute 6. appreciate your work!
Thanks for the kind words!
Easy peasy fellas! Nice to find something my poor knees can handle that will actually help!