*THANK YOU, DR. DAVID!!!!!* On a Tuesday, my knees were so painful at work, I felt like crying. I watched this video Tuesday evening, and started practicing right away. The very next day at work, clenching my toes as I walked around my office throughout the day, combined with firing my glutes, it was *NOT MY IMAGINATION* that my knees were not only less painful, but felt supported! Within 24 hours, I went from feeling like one of my knees might give out because it hurt so badly, to almost *FORGETTING* that I typically experience knee pain! What a blessing you are!! 😇
Hi, l have been so immobile for almost a year due to thigh, glutes and groin pain. I walk with a walker and want to start walking normal again, please can you suggest how do I learn to walk again without feeling sharp pains.🙂🙏
What a great physiotherapist you are. My knee pain is getting better. Thought I would be forever be sat in a chair, taking pain killers. I am walking again! Firing my glutes and now I am going to try using my toes, found this August 2023.
I love this channel..I was injured by a vehicle, that put me straight into stage 3 arthritis in both knees and hips. To avoid any further ortho surgery, after one THR and 2X foot surgery,I have been doing some of the knee exercises in particular, and I now I have periods of time with a big reduction in knee pain. No one in our UK NHS has ever shown me any of the exercises in these videos. I am grateful.
I’ve been toe walking all my life. I also walk on my toes a lot. I thought I was walking wrong. 61 and knees feel great. Glad to hear I’ve been doing it right
DR DAVID YOU ARE AN ANGEL SENT FROM HEAVEN. WISH I HAD WORDS TO EXPRESS HOW MUCH YOUR VIDEOS HAVE HELPED ME. BEEN FIGHTING OFF A KNEE REPLACEMENT FOR YEARS. TRIED EVERYTHING..NOTHING HELPED...EVEN PHYSIO...I WALK WITH A STICK...BUT NOW USE IT LESS BECAUSE OF YOUR ADVICE...VERY SOON..NO MORE STICK....AND NO MORE PAIN. PRAISE THE LORD. THANK YOU.
I figured out for myself that walking on my toes helped enormously to alleviate my osteoarthritis knee pain which found me at this wonderfully helpful channel. Thank you so much!
It is crazy to me how much using my toes and glutes while I walk is so incredibly effective. I have to go up and down stairs all day long and this year have experienced knee swelling and pain. I have been very concerned about the future of my knee. I found your channel while doing a search on RUclips to see what I could find to help. I've taken your advice and am using my glutes and toes. Instant pain relief!! I am very pleased and grateful to have found this alternative!! It works! Thank you!!
I've been doing the glute exercises, for hip arthritis and my walking, (even with a cane) has improved a lot, pain wise and movement too. Thank you David! ❤ Now it's on to toes, as well.
I have started pushing my toes down into the floor with a slight grip and doing this same foot movement when standing on 1 foot. I increased my standi from 30 seconds to 45 seconds and it was exciting and so easy. I also started turning my feet out at 45 degrees when getting up and sitting down and the medial knee pain has deminisihed significantly. I don't feel so gun shy when getting up because I was looking for the pain to come. I didn't do any stairs yet, but it is on the agenda. I am also working on the glute squeezing, keeping myself aware when standing washing the dishes etc. which is a great time to practice. I will continue to keep you posted. Thank you so much for all that you do.👌
Loved both videos. Soooo helpful with knee pain. 1st time I heard of guteal tighten along with toe grabbing with feet going outward to help with knee pain. I was limping yesterday at work & barely able to walk after work. This has greatly improved the pain. I was always told to walk with feet straight or slightly turned inward was the correct stance to walk. I am so thankful for this video. GOD BLESS YOU FOR PROVIDING THIS INFORMATION.
Years back I guy I knew walked like this on the ball of his foot and toes as he said it was natural. He looked like an ape. When I thought about it I laughed.. Charles Darwin and evolution. It made it look we hadn't evolved that much . Maybe wiser brain ? Homosapien . I wondered if it was correct and it was due to conditioning and training we walk the way we do ? Ie heels down. I'd also noted we are taught to walk or march with thumbs forward . Putting nuckles forward seemed to alter the posture of walking to toes ?
I've done this instinctively sometimes and it does reduce the pain, but it's easy to forget and get out of the habit. Thanks for the explanation; it will make it easier to keep this up.
I try everything you suggest and I have gone from no hope and extreme pain to walking my dog miles a day and walking to and from the train to get to work, even able to exercise again. Thank you!
This is amazing, I have been diagnosed with chondromalacia patella one yr back n it always flares up after a few weeks. I have seen all your videos on chondromalacia patella and the exercises actually took away my pain instantly. I am learning to walk again ❤
YAYYYYYYY!!!!!! This is fantastic to hear Maitreyee!!!! Thank you for updating us on your success!!!! We're sooo happy that you're pain has instantly gone away!!!!
If you want to take this a level further: i learned from my therapist: to land om my toes first (with gripping) and then on my heals to secure a low impact landing force on my joints. Landing on your heels gives massive blows each time on your affected joint, landing on your toes is like landing on a soft cushion. Some runners also land on their toes first. Its like when you walk backwards, then you also land first on your toes or if you are sneeking around to surprise some one, you the also land first on your toes. Animals also walk on their toes not on their heels, your feet become very engaged and muscular in the process. You have a period of adaptation but then you don’t want to go back to heel landing first. Now I walk more than 30 years like this without thinking about it. Sometimes I try heel landing first to experience how it feels, its like shifting from a smooth luxury car to the cheapest crappy car riding on a very bumpy road with crevasses! Also try to walk barefoot as much as possible and place your feet more to the middle of your body to avoid left-right swings of weight with walking.
Ok, this is the opposite of what I've read for avoiding falls. Which was: heel strike first and roll through to the toes thus avoiding catching your toes and falling when toes strike first: no recovery
I don’t have knee pain now. I just tried it & i can see that with each step, we are also tensing the muscles of the whole leg, which I suppose is taking the weight off the knee. However, if one walks a lot, the toes may get real tired. 🤔 I will do it whenever I remember & see how i go.
Hey Yopeko! We're so glad to hear your knee pain has gone away! Wohoo!! Implement it but remember to not go 100% from the get-go. Try and start small and progress from there. Let us know how it goes! All the best
I so enjoyed watching this episode my toes have been grabbing the ground for over 4 years now. Every since my right knee and left Achilles started giving me problems. My body knew what to do!! Thank you
Hi NaeNae! Thank you! 🧡 To you as well! Please let us know how you are doing as you progress! We will include an additional link for knee pain exercises as well that may help: “Knee Pain Exercises, Stretches, Advice, & Tips Playlist” ruclips.net/p/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM Please let us know how you are doing as you progress! 🙌🌟
Never used my toes, am 66 and have feet, knee and hip problems. My toes don't lay flat, but are raised, parting and the ones on the right foot are beginning to lay sideways. I will work towards using them properly and also look at the knee video. Thank you for making this video🎉
I’m so glad I saw this video Dr David! I have had a hard time walking, and for two plus years, because of knee pain, I feel weakness in my glutes, hip pain too. Yesterday I realized that I am not digging in with my toes, which has made walking unstable. Shoes impinge, so I will walk barefoot at home to make sure I do this and get better. This will help me, I’m sure. Thank you!
I wish someone had told me this long ago! I tore the medial meniscus in both knees almost a year ago. I had surgery on one knee in August. I've still had some pain in it. Hobbling around on the other knee injured it, and it just won't heal. I'm flat footed and this video and the one on calf exercises for knee pain have helped tremendously! Thank you!
Hey Franny, We are thrilled you found us! Thank you so much for the kind words. 😃We are so excited to hear that you have felt the benefits of the information that we provide. In case you are interested we do have additional information and exercises you can view in a playlist for Walking & Stairs Advice for Painful Knees, Hips, and Ankles. You can check it out here: “Walking & Stairs Advice For Painful Knees, Hips, And Ankles” ruclips.net/p/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
Hi Doc David, I just started going to Physio due to my broken Patella, and I’m so glad I stumbled on your website and just few minutes trying your walking exercises using the glutes instead of the quads I’m already feeling the effect! Thanks so much! New follower from Vancouver, Canada!
Thank you! Thank you! Thank you for sharing this. I have screws in my big toe joint area because of bunion surgery and live in pain every day for 25 years. Quad, lots knee stuff including bone on bone, shin splints, tendon and muscle pain in feet too with arthritis. I will do this.
So interesting! Doctors always say you need support to reduce foot and knee pain but after the weather warms and I’ve been wearing flip flops consistently, my feet and knees hurt a lot less. The reason is that the gripping action he speaks of happens naturally when walking in flip flops!!
Flip flops are bad for your feet. My foot doctor told me your toes are forced to grip and that is not nature way for you to walk. You strain the toes in any shoe without a back strap.
I wear moccasins everywhere. The original barefoot shoe. I noticed my knee and ankle, that I recently injured, hurt more when I took the doctors advice and wore my merrell sneakers with "good support".
I’m nearly 80yrs old and I can’t use my toes very much as my whole foot and ankle is full of arthritis. All my joints hurt and I’ve seen the arthritis on an X-ray. Every step hurts and the whole foot swells up after I’ve walked or stood for an hour or more. But I’ve got to keep moving!
@@The_best_days_are_yesterdays I wish I could but I have to wear lace up shoes all the time with made to measure orthotics. My feet don’t flex and my ankles are weak, so I walk with a stick now. So much for years of ballroom dancing. 🥲
Thank you, been doing exercises for knee pain on your video's, putting off surgery, I walk every day with these exercises all this really helps , thanks again ,you help so many with your presentations😊
I’m in Portland Or & I wish I lived near El Paso so I could visit your clinic 😢Thank you for caring enough to help those of us that can’t see you in person . 🙏🏻
In the office today and this was the topic of my session- this video was the perfect reminder thank you -my severely osteoarthritis knees are already improving greatly thanks to Dr David -. Rick
Thanks doc David U are super amazing Dis is my first tym watching yr vedeo An i somtym do clench my toes an walk I think dats y my pain on my knee subsides I jym also But from now after seeing yr vedeo wil always grab da toes an walk I always had knee prob an always walk an it coms right Thank u doc soo imfomative So motivating So impressive Now i wil follow yr vedeos Stay blessed doc
In 70s dr scholl had wooden sandals. Had to curl toes to walk. Best exercising walk EVER!! THEY DONT MAKE THEM 50 YRS. SO SAD. THX DR. YOU HELP ME SOOOO VERY MUCH. 😊
You are SO PSYCHIC! I was just thinking yesterday, as I was doing some boring chores...I wonder if there is a way of walking that would be easier on my knees. I remembered, that when I hurt my back, years ago...I think, it caused me to walk weirdly. Also, I got a third degree burn on my foot, many years ago, and I was limping a bit. That created cramping in my leg, and the doctor said I was walking off balance when I limped. So, any time I get in a position too long,when doing yard work, I get up and get a drink of water, because I never drink enough water. Another habit that is good for joints.
The best thing you can do to save your knees is to rotate your feet to point straight ahead, or slightly inward, when you walk. Most people walk pigeon toed, with their feet pointing out. This causes them to be heel stompers. That is, their heels hits the ground first, providing little cushioning and jarring their knees. If you point your toes directly ahead or slightly inwards, your whole foot will absorb the shock and weight of each step and not jarr your knees.
wow so good!! still waiting for my doctor to diagnose my knee injury(happened when running, x-ray didn’t show any significant arthritis, going for an ultrasound next, slow process in canada). I’m so excited to watch and implement all of your videos. Can’t thank you enough for this! I’m a healthy 62 year old, love to exercise, and I’m shocked that I ignored the technique involved in walking and exercise to protect my joints. I’m also shocked at how important the knee joint is, it really is so important in any activity and movement. Great work you are doing.
I tore my meniscus half a year ago due to incorrect running “technique” and struggled to get back in a stadium at least for 3k. A couple of days ago found out that light running with the “correct technique” is making me feel less pain than… walking. Tried to push more on my toes and that was like magic. No limping. To justify my “discovery” found your video on the very right topic :) Thanks a lot! Started to learn to walk. It is never too late even in my 49😅
I watch your video about glute muscle for arthritic knees. I did it today and I found that as I’m concentrating on tightening my glutes I actually end up tightening my hands while concentrating . It does take a lot of concentrating for me to keep consistent. Thanks for sharing now to keep my toes anchored. 👍❤️😊
Hi Dr david. Just a few comments if I may. I've had knee arthritis for a decade. I'm also an experienced ballroom dancer. Dancing has helped me SOOO much to manage my knee pain. How? I noticed that when I danced slow waltz or foxtrot, I got very little pain, but walking any significant distance gave me bad pains. I thought long and hard about this, and one day I realised. When I dance, the standing leg ( the right leg if I'm moving forward onto my left leg and vice fersa of course) is driving me forward. I'm using my glutes to do this. And the heel of the standing leg is off the floor as the heel of the moving leg strikes the floor. This gives a very smooth flowing movement with the weight transition onto the moving leg much more gentle , with no sudden impact to cause pain. The only problem is, you have to be a good dancer!!. Quality dancing isn't like walking. It's more like power walking, but not so energetic It's just a suggestion. Heres a test..If the heel of the standing leg is still on the floor when the heel of your moving leg strikes the ground, then you're not engaging your glutes properly try it.
*Excellent video* After a yr of wearing Vionic slippers everyday all day, standing and walking for hours, my feet fell apart! Fallen arches, one bunion and same foot bad second toe pain and metatarsal issues. I was never walking barefoot. My feet were restricted from using muscle and ligaments from the arch support in my very firm slippers (both Vionic pairs). Now, after many RUclips videos and a trip to my chiropractor, I'm not wearing those slippers, I'm doing foot exercises, bought barefoot shoes (which have been awesome at eliminating my chronic foot pain, and tomorrow I'm getting my toe spacers delivered. It's no joke when feet get messed up. Rehab takes long. I do also have sore inner (lower) glute pain on both sides. I'm using a towel, floor and a hacky sac for exercises, and will add the carpet one you talked about. My toes are probably happy to be used again, instead of being in pain. Thanks
Hi Doodle Mom! 🐩🦮You are right! It's incredible how important our feet are and how much they can impact our overall well-being. We're glad to hear that you're taking proactive steps to address your foot issues and find relief from chronic pain. Wearing supportive footwear for extended periods can sometimes lead to weakened foot muscles and restricted movement. It's unfortunate that your feet experienced fallen arches, bunions, and metatarsal issues as a result. But kudos to you for recognizing the need for change and taking action! Investing in barefoot shoes, and using toe spacers are all excellent steps towards rehabilitating your feet. By incorporating these changes, you're allowing your feet to regain their natural strength and mobility. It's no joke, as you rightly mentioned, that foot rehab can take time. But with consistency and patience, you'll continue to make progress. It's interesting to hear that you've also experienced sore inner glute pain on both sides. Sometimes, imbalances or weaknesses in different areas of the body can manifest in unexpected ways. By engaging in exercises using a towel, the floor, and even a hacky sac, you're actively working to address these imbalances. Adding the carpet exercise we mentioned in our video will further complement your routine. Remember to listen to your body as you progress. If any exercise feels uncomfortable or causes pain, it's essential to modify or discontinue it. Paying attention to your body's signals and adjusting your approach accordingly will help ensure a safe and effective rehabilitation journey. We're thrilled to hear that the changes you've made so far have eliminated your chronic foot pain. That's fantastic progress! Your toes must be grateful for the newfound freedom and relief from pain. In case you are interested we do have additional information and exercises in a playlist we have compiled for foot and ankle help. You can check it out here: "Foot & Ankle Help” ruclips.net/p/PLJVIPiFvv1mZDFBRPyY3f9Dumk_hjg8H8 Keep up the great work! We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
@@epmanualphysicaltherapy 💕 Thanks for the comment, and encouraging words. I appreciate your vid link and will check it out. Be blessed. I'll be in touch again. Terri
Thank you, I will try everything to stop my knee pain. And I tried walking with my toes out ward.. There's cracking every joint in my lower body the first time I did the walking
Hi Wilson! Yes most definitely, we hope this is proving helpful to you. We'll a link below for further help with knee pain that may be beneficial as well: "How To Fix Your Knee Pain By Strengthening Your Toes" ruclips.net/video/K6LEVftDXyQ/видео.html We hope you found this information helpful! Please let us know how you are doing as you progress! 🙌
Hey Ogirima, We are thrilled to hear that you have benefitted from our videos and that your symptoms have improved! We appreciate your feedback very much. 😃
I live in a 2 storey townhouse with a finished basement. So all toll 14 steps on each level. Funny part is those steps are short and the pitch is steep. I have arthritis in my right knee which caves inward. I’m having low back and hip pain along with the left knee. So going up and down my steps always requires to point my feet outward to have stability on the step! I’ve had to use my glutes so my knees didn’t hurt. So thank you for validating my efforts to stay strong and flexible into my senior years. I’m 72 yo. And I’ve exercised all my life. I love your videos to workout to retain my joints living with arthritis. I’m not in favour of knee/hip replacements. You’re my favourite physiotherapist! Thank you for educating me on how to move safely!
I have loved so many of your videos!! Can you show in a video how to properly walk? I feel like it puts together several of your videos, but I'm not sure I've got it. But I know it's so focused on glutes and strong toes. Would love to make sure I have my steps right and a healthy stride each time.
Thankyou so much for such clear and nice explanation. I have been suffering from foot and keg issues for quite some time. You have explained it so well and logically too.
This is incredible info that i learned recently in your videos if i found your videos sooner it could have prevented my painful knees.. now i know how to walk properly to relieve pressure to my knees.. you are great thank u for all the help
This saved my life, gout attack, then chronic pain for 7 months. Toes and glutes were not engaging, it takes protective and it’s important to align it with a forward step. Not waddling but momentum foward with the grab.
Hey J Saucy, We are so sorry that you had to endure such difficulties due to gout attack and chronic pain for 7 years! 😔 Thank you for sharing your experience with us. We are glad to hear that the exercises have been helpful in managing your these ailments. It’s great that you’ve found a way to engage your toes and glutes effectively. Your insights on maintaining proper alignment and momentum are valuable and can certainly contribute to better outcomes. We’re here to support you on your journey to recovery! 🙌🏽
@@epmanualphysicaltherapy I can't do it at the moment because I'm recovering from a bakers cyst, then I crunched my knee turning the wrong way and it's too painful.
tq dr david.. like I have to learn to walk all over again. very useful and helpful to us. this is the difference between those who are knowledgeable and those who are ignorant
Thisbisnso true. Long distance runner here. 2 days ago I blistered my big toe. I pushed through the run uncomfortably by lifting my toe in my shoe. Yesterday I was in agonizing knee pain.
I have a toren mencius. I use the back of my heel, plus i take baths, not showers, so I can message my knees. This keeps my pain away! Oh I also wear a sleeve.
Iam having severe knee pain since one month..just saw this video.. will try to walk the way you advised. Is there any specific shoes i should but. I live in India
Hey Eric! We are glad it sounds like you are on the right track! We have some other videos that may be useful for you if you are interested in learning more. Here is a link: “Plantar Fasciitis Help” ruclips.net/p/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC
I had a third of my meniscus removed in 2002...big mistake. I wish I could have watched your videos back then. I have been walking this way unconsciously because anything else was painful. I still have pain . Any suggestions on what to do to counterbalance missing that inner cartilage? I have a big bone spur under my kneecap that gets inflammed periodically and inhibits my activities. Your videos are really good. Thanks! I just saw some of your other knee videos so I will go watch them.
Practiced the toe grab and felt my quad tighten. What a light bulb moment on what mind on the muscle means. I wonder how much I have overusing my quad which is causing more flare-ups. Since my last flare-up had my knee inflamed above the knee which hadn't been the case before. I was puzzled about that until your videos on using the glute muscles. Thank you for the awareness. My new mantra as I walk is; grab with the toes tighten the butt.
Fifty years ago when they were popular, I wore wooden soled clogs with leather uppers and no back. The point being that in order to keep them on, you,had to grip the inner soles with your toes or they wouldn't stay on. I often walk around the house barefoot or only with socks on and my toes instinctively grip the floor as Immove around, especially going up or down stairs.
*THANK YOU, DR. DAVID!!!!!* On a Tuesday, my knees were so painful at work, I felt like crying. I watched this video Tuesday evening, and started practicing right away. The very next day at work, clenching my toes as I walked around my office throughout the day, combined with firing my glutes, it was *NOT MY IMAGINATION* that my knees were not only less painful, but felt supported! Within 24 hours, I went from feeling like one of my knees might give out because it hurt so badly, to almost *FORGETTING* that I typically experience knee pain! What a blessing you are!! 😇
😊😊😊😊
@@Kevin-hl6ym ok…I’ll try it!
Nne,ez,
Hi, l have been so immobile for almost a year due to thigh, glutes and groin pain. I walk with a walker and want to start walking normal again, please can you suggest how do I learn to walk again without feeling sharp pains.🙂🙏
Very informative, thank you so much for sharing.😂
This is a good reason to make sure you wear shoes w/a larger toe box. If you can't flex/wiggle your toes, your shoes are too tight
What a great physiotherapist you are. My knee pain is getting better. Thought I would be forever be sat in a chair, taking pain killers. I am walking again! Firing my glutes and now I am going to try using my toes, found this August 2023.
I love this channel..I was injured by a vehicle, that put me straight into stage 3 arthritis in
both knees and hips. To avoid any further ortho surgery, after one THR and 2X foot surgery,I have been doing some of the knee exercises in particular, and I now I have periods of time with a big reduction in knee pain. No one in our UK NHS has ever shown me any of the exercises in these videos. I am grateful.
I was not using my toes to grip properly and that was the reason for my pain. You helped me walk again and I can't thank you enough.
That wonderful Kjay! glad it helped !
Ihave very strong hallux valgus of my big toe and pressing down with my big toe makes it worse. What can I do to reduce valgus
I’ve been toe walking all my life. I also walk on my toes a lot. I thought I was walking wrong. 61 and knees feel great. Glad to hear I’ve been doing it right
I cannot believe the difference this made in my knee/hip pain. Genius. Thank you times a million.
YAYYYYYYY!!!!!!
This is fantastic to hear F S!!!!
Thank you for updating us on your success!!!!
Can we do this even if miniscus tear is there in one knee
I agree 💯
Absolutely everything you have suggested in all your videos has made my life easier and less painful. 🙏
DR DAVID YOU ARE AN ANGEL SENT FROM HEAVEN. WISH I HAD WORDS TO EXPRESS HOW MUCH YOUR VIDEOS HAVE HELPED ME. BEEN FIGHTING OFF A KNEE REPLACEMENT FOR YEARS. TRIED EVERYTHING..NOTHING HELPED...EVEN PHYSIO...I WALK WITH A STICK...BUT NOW USE IT LESS BECAUSE OF YOUR ADVICE...VERY SOON..NO MORE STICK....AND NO MORE PAIN. PRAISE THE LORD. THANK YOU.
I figured out for myself that walking on my toes helped enormously to alleviate my osteoarthritis knee pain which found me at this wonderfully helpful channel. Thank you so much!
Great to hear that you figured our to relieve your knee pain with your toes RiverFlame!!! You're welcome!!!
It is crazy to me how much using my toes and glutes while I walk is so incredibly effective. I have to go up and down stairs all day long and this year have experienced knee swelling and pain. I have been very concerned about the future of my knee. I found your channel while doing a search on RUclips to see what I could find to help. I've taken your advice and am using my glutes and toes. Instant pain relief!! I am very pleased and grateful to have found this alternative!! It works! Thank you!!
I've been doing the glute exercises, for hip arthritis and my walking, (even with a cane) has improved a lot, pain wise and movement too. Thank you David! ❤ Now it's on to toes, as well.
You are the best channel for knee pain on youtube.
All of your videos have helped me. Learning how to walk at 70 years old is better than walking with hip pain all the time. Thank you!
I have started pushing my toes down into the floor with a slight grip and doing this same foot movement when standing on 1 foot. I increased my standi from 30 seconds to 45 seconds and it was exciting and so easy.
I also started turning my feet out at 45 degrees when getting up and sitting down and the medial knee pain has deminisihed significantly. I don't feel so gun shy when getting up because I was looking for the pain to come. I didn't do any stairs yet, but it is on the agenda.
I am also working on the glute squeezing, keeping myself aware when standing washing the dishes etc. which is a great time to practice. I will continue to keep you posted. Thank you so much for all that you do.👌
GREAT PJJ!!!!! keep us posted.
❤
I have thinning cartilage on both knees and I tried this out today. It's incredible for pain relief. Thank you!!
Loved both videos. Soooo helpful with knee pain. 1st time I heard of guteal tighten along with toe grabbing with feet going outward to help with knee pain. I was limping yesterday at work & barely able to walk after work. This has greatly improved the pain. I was always told to walk with feet straight or slightly turned inward was the correct stance to walk. I am so thankful for this video. GOD BLESS YOU FOR PROVIDING THIS INFORMATION.
YAYYYYYYY!!!!!!
This is fantastic to hear Chinadoll!!!!
Thank you for updating us on your success!!!!
God bless you too!!!!
This makes so much sense. I read somewhere that people used to walk with their weight forward more on their toes but now we use our heels.
Years back I guy I knew walked like this on the ball of his foot and toes as he said it was natural.
He looked like an ape.
When I thought about it I laughed.. Charles Darwin and evolution.
It made it look we hadn't evolved that much . Maybe wiser brain ? Homosapien .
I wondered if it was correct and it was due to conditioning and training we walk the way we do ?
Ie heels down.
I'd also noted we are taught to walk or march with thumbs forward .
Putting nuckles forward seemed to alter the posture of walking to toes ?
I've done this instinctively sometimes and it does reduce the pain, but it's easy to forget and get out of the habit. Thanks for the explanation; it will make it easier to keep this up.
I try everything you suggest and I have gone from no hope and extreme pain to walking my dog miles a day and walking to and from the train to get to work, even able to exercise again. Thank you!
This is amazing, I have been diagnosed with chondromalacia patella one yr back n it always flares up after a few weeks. I have seen all your videos on chondromalacia patella and the exercises actually took away my pain instantly. I am learning to walk again ❤
YAYYYYYYY!!!!!!
This is fantastic to hear Maitreyee!!!!
Thank you for updating us on your success!!!!
We're sooo happy that you're pain has instantly gone away!!!!
I can't thank you enough! I got immediate relief from my knee pain. I'm saying prayers of thinksgiving and I put your name in there.
You’re welcome montanaLRL!!! We’re so happy you got relief!!!
@@epmanualphysicaltherapy I still have a ways to go to strengthen my legs. I was walking all wrong due to foot issues.
@@epmanualphysicaltherapy You're the best!!!
Wow!! Dr. David all your videos got precious nuggets of important info which is life changing. You never fail us. Thank you !!!
You're welcome Shyla! We're happy to help people out there searching!
If you want to take this a level further: i learned from my therapist: to land om my toes first (with gripping) and then on my heals to secure a low impact landing force on my joints. Landing on your heels gives massive blows each time on your affected joint, landing on your toes is like landing on a soft cushion. Some runners also land on their toes first. Its like when you walk backwards, then you also land first on your toes or if you are sneeking around to surprise some one, you the also land first on your toes. Animals also walk on their toes not on their heels, your feet become very engaged and muscular in the process. You have a period of adaptation but then you don’t want to go back to heel landing first. Now I walk more than 30 years like this without thinking about it. Sometimes I try heel landing first to experience how it feels, its like shifting from a smooth luxury car to the cheapest crappy car riding on a very bumpy road with crevasses! Also try to walk barefoot as much as possible and place your feet more to the middle of your body to avoid left-right swings of weight with walking.
What about dorsiflexion? If dorsiflex you foot you jave to strike heel first whilst walking. Only while running you can land pn toes
Ok, this is the opposite of what I've read for avoiding falls. Which was: heel strike first and roll through to the toes thus avoiding catching your toes and falling when toes strike first: no recovery
I don’t have knee pain now. I just tried it & i can see that with each step, we are also tensing the muscles of the whole leg, which I suppose is taking the weight off the knee. However, if one walks a lot, the toes may get real tired. 🤔 I will do it whenever I remember & see how i go.
Hey Yopeko! We're so glad to hear your knee pain has gone away! Wohoo!! Implement it but remember to not go 100% from the get-go. Try and start small and progress from there. Let us know how it goes! All the best
I so enjoyed watching this episode my toes have been grabbing the ground for over 4 years now. Every since my right knee and left Achilles started giving me problems. My body knew what to do!! Thank you
That's great to hear Teresa!
Yes I have been doing this naturally too! Great to know that there is nothing wrong in it. Body has amazing coping mechanisms!
So happy I came across your videos. I’ve tried few of them for 2 days and really helped my knees tremendously.
Thank you Dr
I shall be doing this n hope this works! Blessings and Peace to You All
Hi NaeNae!
Thank you! 🧡 To you as well! Please let us know how you are doing as you progress! We will include an additional link for knee pain exercises as well that may help:
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
ruclips.net/p/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM
Please let us know how you are doing as you progress! 🙌🌟
Thanks. Never would of thought something so simple could be so beneficial 👍🏾😊.
You’re welcome Shirl! Yes it is simple but has HUGE impact over time!
Never used my toes, am 66 and have feet, knee and hip problems.
My toes don't lay flat, but are raised, parting and the ones on the right foot are beginning to lay sideways.
I will work towards using them properly and also look at the knee video.
Thank you for making this video🎉
I’m so glad I saw this video Dr David! I have had a hard time walking, and for two plus years, because of knee pain, I feel weakness in my glutes, hip pain too. Yesterday I realized that I am not digging in with my toes, which has made walking unstable. Shoes impinge, so I will walk barefoot at home to make sure I do this and get better. This will help me, I’m sure. Thank you!
I wish someone had told me this long ago! I tore the medial meniscus in both knees almost a year ago. I had surgery on one knee in August. I've still had some pain in it. Hobbling around on the other knee injured it, and it just won't heal. I'm flat footed and this video and the one on calf exercises for knee pain have helped tremendously! Thank you!
I had stunning knee pain reduction in about two hours, mostly sitting at my desk, interspersed with several walks to the kitchen for coffee…… amazing.
I am so glad I discovered you. Your videos will help me not get the knee problems that come with age!
Hey Franny, We are thrilled you found us! Thank you so much for the kind words. 😃We are so excited to hear that you have felt the benefits of the information that we provide.
In case you are interested we do have additional information and exercises you can view in a playlist for Walking & Stairs Advice for Painful Knees, Hips, and Ankles. You can check it out here: “Walking & Stairs Advice For Painful Knees, Hips, And Ankles”
ruclips.net/p/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH
We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
Hi Doc David, I just started going to Physio due to my broken Patella, and I’m so glad I stumbled on your website and just few minutes trying your walking exercises using the glutes instead of the quads I’m already feeling the effect! Thanks so much! New follower from Vancouver, Canada!
Thanks for the video. Realy good tips for us the ones who has pain in the knees
I tried this Dr.David and it worked fine. I will practice this and I have confidence it will help tremendously.
Thank you! Thank you! Thank you for sharing this. I have screws in my big toe joint area because of bunion surgery and live in pain every day for 25 years. Quad, lots knee stuff including bone on bone, shin splints, tendon and muscle pain in feet too with arthritis. I will do this.
So interesting! Doctors always say you need support to reduce foot and knee pain but after the weather warms and I’ve been wearing flip flops consistently, my feet and knees hurt a lot less. The reason is that the gripping action he speaks of happens naturally when walking in flip flops!!
It made mine so much worse? I had to quit wearing them!
Flip flops are bad for your feet. My foot doctor told me your toes are forced to grip and that is not nature way for you to walk. You strain the toes in any shoe without a back strap.
I wear moccasins everywhere. The original barefoot shoe. I noticed my knee and ankle, that I recently injured, hurt more when I took the doctors advice and wore my merrell sneakers with "good support".
I’m nearly 80yrs old and I can’t use my toes very much as my whole foot and ankle is full of arthritis. All my joints hurt and I’ve seen the arthritis on an X-ray. Every step hurts and the whole foot swells up after I’ve walked or stood for an hour or more. But I’ve got to keep moving!
Barefoot is best!
@@The_best_days_are_yesterdays I wish I could but I have to wear lace up shoes all the time with made to measure orthotics. My feet don’t flex and my ankles are weak, so I walk with a stick now. So much for years of ballroom dancing. 🥲
May the Lord ease your pain and you "keep moving " 🙏🏻
Inshallah you will get better
In PT I’m trying to learn balance on one leg, exercise the other and I’m not doing well at all. I think this will help. Thank you so much.
You're so welcome Marcia!
So happy to see that Amber’s not a pushover! 😉🤭😉
Can’t believe I’m finally learning how to walk @ 70!
Hey Hissy Fitz! Hahahaha, no way Amber is tough!
It's great to hear that your learning to walk! Better late than never!!!
Omg I don’t use my toes when walking I feel knee pain now I know the reason thnk you doctor God blessed you
Thank you, been doing exercises for knee pain on your video's, putting off surgery, I walk every day with these exercises all this really helps , thanks again ,you help so many with your presentations😊
You have changed my morning and evening eercise routine. Thanks you! What great information and visuals!
We're happy to help Lois! We're glad you're benefitting! Cheers to great health!!!
Thank you so much! Both videos (glutes and toes) are so helpful.
Wow, I immediately felt the difference! Thank you! 🙏
Thank you dr david, i practiced what you demonstrated, and it works
I’m in Portland Or & I wish I lived near El Paso so I could visit your clinic 😢Thank you for caring enough to help those of us that can’t see you in person . 🙏🏻
In the office today and this was the topic of my session- this video was the perfect reminder thank you -my severely osteoarthritis knees are already improving greatly thanks to Dr David -. Rick
Hey Rick, thanks for letting us know that you're improving!!! WOOOHOOOOOO!!!!
We're glad to remind you about using your toes when walking!!!
Thanks doc David
U are super amazing
Dis is my first tym watching yr vedeo
An i somtym do clench my toes an walk
I think dats y my pain on my knee subsides
I jym also
But from now after seeing yr vedeo wil always grab da toes an walk
I always had knee prob an always walk an it coms right
Thank u doc soo imfomative
So motivating
So impressive
Now i wil follow yr vedeos
Stay blessed doc
Thank you for addressing this issue. None of the Drs. or PTs I've seen don't seem to know about this?
This is great for my high arches that are weakening. You are the best!
You’re welcome Barbara! We are glad we could help you!
In 70s dr scholl had wooden sandals. Had to curl toes to walk. Best exercising walk EVER!! THEY DONT MAKE THEM 50 YRS. SO SAD. THX DR. YOU HELP ME SOOOO VERY MUCH. 😊
Well done sir I teach this all the time and people are surprised when I tell them we are not taught how to walk correctly
You are SO PSYCHIC! I was just thinking yesterday, as I was doing some boring chores...I wonder if there is a way of walking that would be easier on my knees. I remembered, that when I hurt my back, years ago...I think, it caused me to walk weirdly. Also, I got a third degree burn on my foot, many years ago, and I was limping a bit. That created cramping in my leg, and the doctor said I was walking off balance when I limped. So, any time I get in a position too long,when doing yard work, I get up and get a drink of water, because I never drink enough water. Another habit that is good for joints.
Hey Jean! We're glad you added this toe trick to your home routine! Absolutely yes, it will help your joints!
The best thing you can do to save your knees is to rotate your feet to point straight ahead, or slightly inward, when you walk. Most people walk pigeon toed, with their feet pointing out. This causes them to be heel stompers. That is, their heels hits the ground first, providing little cushioning and jarring their knees. If you point your toes directly ahead or slightly inwards, your whole foot will absorb the shock and weight of each step and not jarr your knees.
Toes pointing out is duck footed. Inward is pigeon toed.
Incredibly helpful. Thank you. There is a lot to learn and unlearn here.
Hey Rachel, thank you so much for the compliment! You are welcome! Great point, you are absolutely right about things to learn and unlearn 🧡
I got a question though…are we at some point supposed to, while siting, also supposed to have the toes in a blanched state?
Thank you I'll be walking different. I never used my toes to walk after doing it I am convinced my glutes, thighs etc will be toned and strengthen.
I really like your focus on prevention and managing health problems before they are very advanced!
wow so good!! still waiting for my doctor to diagnose my knee injury(happened when running, x-ray didn’t show any significant arthritis, going for an ultrasound next, slow process in canada). I’m so excited to watch and implement all of your videos. Can’t thank you enough for this! I’m a healthy 62 year old, love to exercise, and I’m shocked that I ignored the technique involved in walking and exercise to protect my joints. I’m also shocked at how important the knee joint is, it really is so important in any activity and movement. Great work you are doing.
I tore my meniscus half a year ago due to incorrect running “technique” and struggled to get back in a stadium at least for 3k. A couple of days ago found out that light running with the “correct technique” is making me feel less pain than… walking. Tried to push more on my toes and that was like magic. No limping. To justify my “discovery” found your video on the very right topic :) Thanks a lot! Started to learn to walk. It is never too late even in my 49😅
Hey there, sorry to hear about your torn meniscus :( Glad you found us, and we appreciate you sharing your story!
So much valuable and helpful advise in you channel. If in El Paso I'd definitely choose your services :) @@epmanualphysicaltherapy
Very helpful video! I did notice my arch didn't hurt as much. Thank you!
I watch your video about glute muscle for arthritic knees. I did it today and I found that as I’m concentrating on tightening my glutes I actually end up tightening my hands while concentrating . It does take a lot of concentrating for me to keep consistent. Thanks for sharing now to keep my toes anchored. 👍❤️😊
Same here. I too recently watched that glute video. I was trying it etc. Now I'll need to include grabbing my toes.
Me too.. !
Same here with the glutes ex. I m still unsure of how to engage my glutes but done togethr with this toes ex i hope to get it right.
Hi Dr david. Just a few comments if I may. I've had knee arthritis for a decade. I'm also an experienced ballroom dancer. Dancing has helped me SOOO much to manage my knee pain. How? I noticed that when I danced slow waltz or foxtrot, I got very little pain, but walking any significant distance gave me bad pains. I thought long and hard about this, and one day I realised. When I dance, the standing leg ( the right leg if I'm moving forward onto my left leg and vice fersa of course) is driving me forward. I'm using my glutes to do this. And the heel of the standing leg is off the floor as the heel of the moving leg strikes the floor. This gives a very smooth flowing movement with the weight transition onto the moving leg much more gentle , with no sudden impact to cause pain. The only problem is, you have to be a good dancer!!. Quality dancing isn't like walking. It's more like power walking, but not so energetic It's just a suggestion. Heres a test..If the heel of the standing leg is still on the floor when the heel of your moving leg strikes the ground, then you're not engaging your glutes properly try it.
*Excellent video*
After a yr of wearing Vionic slippers everyday all day, standing and walking for hours, my feet fell apart!
Fallen arches, one bunion and same foot bad second toe pain and metatarsal issues. I was never walking barefoot. My feet were restricted from using muscle and ligaments from the arch support in my very firm slippers (both Vionic pairs).
Now, after many RUclips videos and a trip to my chiropractor, I'm not wearing those slippers, I'm doing foot exercises, bought barefoot shoes (which have been awesome at eliminating my chronic foot pain, and tomorrow I'm getting my toe spacers delivered.
It's no joke when feet get messed up. Rehab takes long. I do also have sore inner (lower) glute pain on both sides.
I'm using a towel, floor and a hacky sac for exercises, and will add the carpet one you talked about. My toes are probably happy to be used again, instead of being in pain.
Thanks
Hi Doodle Mom! 🐩🦮You are right! It's incredible how important our feet are and how much they can impact our overall well-being. We're glad to hear that you're taking proactive steps to address your foot issues and find relief from chronic pain.
Wearing supportive footwear for extended periods can sometimes lead to weakened foot muscles and restricted movement. It's unfortunate that your feet experienced fallen arches, bunions, and metatarsal issues as a result. But kudos to you for recognizing the need for change and taking action!
Investing in barefoot shoes, and using toe spacers are all excellent steps towards rehabilitating your feet. By incorporating these changes, you're allowing your feet to regain their natural strength and mobility. It's no joke, as you rightly mentioned, that foot rehab can take time. But with consistency and patience, you'll continue to make progress.
It's interesting to hear that you've also experienced sore inner glute pain on both sides. Sometimes, imbalances or weaknesses in different areas of the body can manifest in unexpected ways. By engaging in exercises using a towel, the floor, and even a hacky sac, you're actively working to address these imbalances. Adding the carpet exercise we mentioned in our video will further complement your routine.
Remember to listen to your body as you progress. If any exercise feels uncomfortable or causes pain, it's essential to modify or discontinue it. Paying attention to your body's signals and adjusting your approach accordingly will help ensure a safe and effective rehabilitation journey.
We're thrilled to hear that the changes you've made so far have eliminated your chronic foot pain. That's fantastic progress! Your toes must be grateful for the newfound freedom and relief from pain.
In case you are interested we do have additional information and exercises in a playlist we have compiled for foot and ankle help. You can check it out here:
"Foot & Ankle Help”
ruclips.net/p/PLJVIPiFvv1mZDFBRPyY3f9Dumk_hjg8H8
Keep up the great work! We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
@@epmanualphysicaltherapy 💕 Thanks for the comment, and encouraging words. I appreciate your vid link and will check it out. Be blessed. I'll be in touch again. Terri
Thank you, I will try everything to stop my knee pain. And I tried walking with my toes out ward.. There's cracking every joint in my lower body the first time I did the walking
Thank you 🙏. Very practical and it is very doable 👍
Hi Wilson! Yes most definitely, we hope this is proving helpful to you. We'll a link below for further help with knee pain that may be beneficial as well:
"How To Fix Your Knee Pain By Strengthening Your Toes"
ruclips.net/video/K6LEVftDXyQ/видео.html
We hope you found this information helpful! Please let us know how you are doing as you progress! 🙌
I tried this and oh my, unbelievable. Thank you so much for this video
Hey Liz, that is fantastic to hear! We're happy to have been able to help. We wish you continued relief!
I have benefited so much from your video. I am currently improving. I started just yesterday
Hey Ogirima, We are thrilled to hear that you have benefitted from our videos and that your symptoms have improved! We appreciate your feedback very much. 😃
I live in a 2 storey townhouse with a finished basement. So all toll 14 steps on each level. Funny part is those steps are short and the pitch is steep. I have arthritis in my right knee which caves inward. I’m having low back and hip pain along with the left knee. So going up and down my steps always requires to point my feet outward to have stability on the step! I’ve had to use my glutes so my knees didn’t hurt. So thank you for validating my efforts to stay strong and flexible into my senior years. I’m 72 yo. And I’ve exercised all my life. I love your videos to workout to retain my joints living with arthritis. I’m not in favour of knee/hip replacements. You’re my favourite physiotherapist! Thank you for educating me on how to move safely!
I have loved so many of your videos!! Can you show in a video how to properly walk? I feel like it puts together several of your videos, but I'm not sure I've got it. But I know it's so focused on glutes and strong toes. Would love to make sure I have my steps right and a healthy stride each time.
The moment I tried this I received increased mobility with my knee injury. 🙏🏾
Dr.You are truly a blessing to all of us 😊🙏🏼
Thankyou so much for such clear and nice explanation. I have been suffering from foot and keg issues for quite some time. You have explained it so well and logically too.
Thank you so much for the help you are giving! You make it so understandable and appreciate the way you also show us how to do the exercises!
Hey Gale, It is our pleasure to be able to help🙌 Your kind words mean a lot to us. 🧡
Your assistant is practically flat-footed. I am surprised that you did not mention this and how it impacts her walking. Thank you.
The word "grab" made all the difference for me, thanks!
I’m going to add this to my glute squeezes. Thank you!
This is incredible info that i learned recently in your videos if i found your videos sooner it could have prevented my painful knees.. now i know how to walk properly to relieve pressure to my knees.. you are great thank u for all the help
This is terribly incredible. Doctor you are a super Star. Thank you very much for the practical advise and demonstration of walking.
Hey Cynthia, you are so welcome! We are so glad that you found our advice useful!
This saved my life, gout attack, then chronic pain for 7 months. Toes and glutes were not engaging, it takes protective and it’s important to align it with a forward step. Not waddling but momentum foward with the grab.
Hey J Saucy, We are so sorry that you had to endure such difficulties due to gout attack and chronic pain for 7 years! 😔
Thank you for sharing your experience with us. We are glad to hear that the exercises have been helpful in managing your these ailments. It’s great that you’ve found a way to engage your toes and glutes effectively. Your insights on maintaining proper alignment and momentum are valuable and can certainly contribute to better outcomes.
We’re here to support you on your journey to recovery! 🙌🏽
I've been switching from one foot to the other just to stand up without hip and knee pain for years. I'd better remember to use my toes as well now.
Try it out with toes and let us know how it goes K R&purple!!!. 😀
@@epmanualphysicaltherapy I can't do it at the moment because I'm recovering from a bakers cyst, then I crunched my knee turning the wrong way and it's too painful.
tq dr david.. like I have to learn to walk all over again. very useful and helpful to us. this is the difference between those who are knowledgeable and those who are ignorant
Outstanding information!
Will pass along to wife who has knee issues.
Hey there, thank you for the kind words and we hope it helps your wife! We would love to hear an update after she has tried this for a while!
I have been in the fitness business for 30 years! I and i am learning so much from you! Amazing stuff! Thank you so much ❤
Hey Tracy, you are very welcome! We are glad that we are able to provide this service!
Thisbisnso true. Long distance runner here. 2 days ago I blistered my big toe. I pushed through the run uncomfortably by lifting my toe in my shoe. Yesterday I was in agonizing knee pain.
Wow! Thank you so much. I have painful knees and hips and I thought it's because of age because I am 67yrs and a little overweight 🤦♂️
I have a toren mencius. I use the back of my heel, plus i take baths, not showers, so I can message my knees. This keeps my pain away! Oh I also wear a sleeve.
Iam having severe knee pain since one month..just saw this video.. will try to walk the way you advised. Is there any specific shoes i should but. I live in India
Simply love your advice and pray your good health and spirit 😀
I am using this trick to solve my joint pain more than 15 years and give my suggestion to mostly elders.actually I learn this fact by practice myself.
Thank you for this video! I'm recovering from plantar fasciitis, and this goes along exactly with the PT I'm already doing.
Hey Eric! We are glad it sounds like you are on the right track! We have some other videos that may be useful for you if you are interested in learning more. Here is a link:
“Plantar Fasciitis Help”
ruclips.net/p/PLJVIPiFvv1mbQPkYeRmwiT4VeIah4xMZC
I had a third of my meniscus removed in 2002...big mistake. I wish I could have watched your videos back then. I have been walking this way unconsciously because anything else was painful. I still have pain . Any suggestions on what to do to counterbalance missing that inner cartilage? I have a big bone spur under my kneecap that gets inflammed periodically and inhibits my activities. Your videos are really good. Thanks! I just saw some of your other knee videos so I will go watch them.
Practiced the toe grab and felt my quad tighten. What a light bulb moment on what mind on the muscle means. I wonder how much I have overusing my quad which is causing more flare-ups. Since my last flare-up had my knee inflamed above the knee which hadn't been the case before. I was puzzled about that until your videos on using the glute muscles. Thank you for the awareness. My new mantra as I walk is; grab with the toes tighten the butt.
Great! You’re very professional. Important advices.
Thank you Dora! We hope you benefit!
I’ve just tried this and my right toes are almost non existent and this is the same side I’m having issues with my knee hip and glute thank you
Thank you for this. I think we must forget to do this as we wear different types of shoes over the years.
Definitely! Thank you so much for watching! 😊🧡
Brilliant thank you!!! Zimbabwe 🇿🇼
Fifty years ago when they were popular, I wore wooden soled clogs with leather uppers and no back. The point being that in order to keep them on, you,had to grip the inner soles with your toes or they wouldn't stay on. I often walk around the house barefoot or only with socks on and my toes instinctively grip the floor as Immove around, especially going up or down stairs.