Dear Dr. Middaugh : I am a very active 76 year old female. I played tennis and table tennis all my life and added pickle ball in the last 8 years. I injured my knee 6 months ago on the pickleball court and was in pain day and night, limping around trying different exercises for months, and nothing helped. I was so depressed and worried that I would never be able to run after the ball again, not even walk without pain and would be trapped home alone. Surgery terrified me. I stumbled on your website and was so impressed with your knowledge and expertise and the energy you spent to put us on the right path to recovery. You enlightened us with details of causes, different ways of dealing with the pain, surgery, sleeves and braces and therapy. You made me so well informed and I chose your therapy. By religiously following your instructions, resting the knees, staying off play, doing the simple exercises you prescribed throughout the day, quad massaging, not putting weight or pressure on the knees, engaging the glutes, not the quads, (a wake up call) walking like a penguin, feet turned out, glutes tight lol.. (It was discreetly done as, unlike Texas, It was cold in New Jersey and I wore a long jacket :). I used ice for pain and heating pad at night. I was your faithful student. YOU SAVED ME..I am now back to tennis, rushing the net and resuming pickleball and pin pong play, being with people and smiling at my success and thinking of you. You are the best. You are sincere, you are a good man and a great therapist. Your preach treating the symptom instead of putting a temporary band aid on the problem in the form of harmful drugs. I live a natural lifestyle, I always look for natural solutions in a natural diet and healthy lifestyle. You are helping a lot of people here that want to help themselves. They must do the work and be consistent and follow you instructions and be patient. May you and your family live a healthy long life.
I recently finished sessions with a physical therapist to help with my knee pain. Almost every exercise here was recommended by my physical therapist! DO THESE EXERCISES! THEY WORK!!!
@@epmanualphysicaltherapy Hello , Doctor If my cartilage is very thin on inside of my knee joints and my knee is swollen for one yet and cortisone shots helps only for one week, Will these exercise help me?
Well your onto a very good therapist, like David. I’m following all these exercises, I’ve been doing a few incorrectly. I’ll do anything to avoid surgery. 😊
Re: tailgate exercise, I learned from another video to wear ankle weights (I wear 4 lb on each leg) when I dangle. I time it for 3 minutes 3x a day. Really helps.
Thank you doctor . I followed as you said and in three days I feel a lot of difference in my knee now. It's much better than before. I was in a desperate position before watching your videos. I'm relieved now that the pain is much less than before. God bless you.
Great exercises especially “firing” the glutes which includes “flattening” the lower back thus engaging the core. Working the core is also recommended for lower back issues wherein lower back flattening is key to many exercises. Not only that, it feels good! Thank you.
I am recovering from R hip replacement surgery and having a slow recovery. Now my knees are bothering me. Watching your videos are helping me. My PT didn't explain my exercises very well to me and what muscles I was to focus on especially the glutes. After watching and listening to you I am doing much better. Thank you!
Thank you so much for all your RUclips’s. Learning so much and trying several of your suggestions. Just started a couple days ago but being very optimistic and these will elevate some of my knee discomfort.
Hi Linda, Thank you so much for your kind words and for watching our RUclips videos! We’re so glad to hear you’re finding the information helpful and have already started trying some of the suggestions. Being optimistic is such a great mindset to have, and we truly hope these exercises bring you relief and help ease your knee discomfort. Just in case you are interested we have a playlist for knee arthritis help playlist that you may find helpful. You can access it here: “Knee Arthritis Help” ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. We'd love to hear how you are doing as you progress.🙌 Please take care!
Thank you dr. I’m trying the exercise and feels better I was told about a knee replacement and I’m a little worry cause ‘m 82 years old keep up the good work so we dont have to suffer so much with so much pain.thank you God. Bless you🙏💊❤️
Working on day 10 of focus on glutes and awareness of how we prioritize quads on almost everything we do putting pressure on knees. Observed how even working in the garden on a bench stretched quads accidentally leading to knee pain. Trying to change walking & elliptical technique to focus on glutes. Doing both floor and standing glutes exercises. Already feel some improvement in knee pain.
I am 51, I had the knee scope done on right knee in November of 2020. I had to even go back to get cortisone shots because it was hurting after wards. I'm overall healthy but I noticed I have knee aches, and pain and didn't know why. I realized that I have been irritating my knee more by doing spinning, with intensity, and walking exercises. Once again thank you for this info. I plan to start doing these exercises this week and only do spinning with no intensity. My husband has already had a knee replacement on his left knee; now he is having issues with his right. If these exercises help me I will definitely order the 28 day program.
Hello, I appreciate it your help with the knees excirse I wish I can go see you. I'm being going on therapy for about a year and is nothing the way you show in, but I started doing some of them and right away I felt the difference. I work out every day 5 days a week I started using my glutes when I do cycling. What a difference. I'm trying to avoid knee replacement. I felt on my left knee on 7/21. Doctor said that I damage the Cartilage I had the surgery I got PRP and did help. I feel much better doing your excirse. Thank you
Thank you for this video..I just started doing the exercises, but already feel relief. I couldn’t get into my dr for a month to get referred to a physical therapist, but I think this video is exactly what I need. 🙏🥰👏
Thank you so much in sharing this video that these exercises for someone who has a severe osteoarthritis just like me .I always watch your videos n it's really very informative n can help a lot to a lot of people with osteoarthritis
Hello there Doctor, I was following your videos for knee arthritis for about 3-4 yrs. Unfortunately I needed to have TKR left severe arthritis done 4 mos ago. Am now having problem with the right moderate arthritis. Doing PT on left TKR plus exercise for the right knee is very challenging for me. I need the right leg to do the left TKR exercise which I think aggravates the right knee pain. Do you have any suggestion on how I can do this properly? Tess from California Thank you
Dr. David. I was seeing a physio therapist about a gr 2 gastroc muscle tear with swelling. He gave me a firm resistance band to improve strength in the muscle. In doing so, I felt the tibia squeezing in to the femur. Subsequent MRI found a medial meniscus posterior root tear and extrusion. I have no pain or swelling and no mobility or flexibility problems. I get some clicking and soft grinding at times. I enjoy watching your video and practise the exercises esp the glutes. Thanks
Applying this to patella break. No arthritis or muscles tear...recovering after wearing a brace for 4 weeks. These ,especially #1...is slow go...but been using your other knee suggestions and find they help immensely. Being very gentle and light. Thank you for your video. It'd be great if you did a recovery video directly related to having to wear a brace. Thanks again
Thank you so much for your instructions David. I’m 77 yr old and having serious knee problems. I had an automobile accident January 2023 and doctors orders are no driving till my Neurologist okays it so I can’t go to my Physical Therapist. I’m going to try your exercises in the mean time and hopefully won’t need a PT. I was going to have knee replacements in February 2023 but since my accident they were postponed. I will let you know how theses work for me.
You are so much better at this than general physical therapy insurance sent me to...2 different places where teens give everyone identical instruction.thank you so much
Hi Doc. Thank you very much for suggesting these exercises. I am a daily runner (about 10-12km). I have a knee pain. I guess these will relieve my pain. I will update after 3-4 weeks.
Hi Molly, You are welcome! Our online programs would be very helpful to help you get on the road to recovery. The 28 Day Knee Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ACL tears, ligament injuries, chondromalacia patella, cartilage problems and other knee conditions.To learn more please click this link: www.epmanualphysicaltherapy.com/knee-health Once purchased you will have lifetime access and for peace of mind we offer a 7-day money back guarantee in case you feel the program is not a fit for you. We wish you all the best in your road to recovery! We'd love to hear how you are doing as you progress.🙌 Please take care.🧡
I’m almost 74 and weigh 215. I’ve got ten weeks of PT under my belt and am doing quite a bit better. I know my weight is a factor so I’m wondering if the 28-day program will be for me. Limited funds so I’m praying it will help. Both menisci are gone in my knees. Losing weight is another goal also. I’m praying surgery is not needed at all.
Thank you for giving me hope for my situation. I will continue to Watch and yes, I will go to a therapist as well. Once again, thank you. Warm thoughts I send your way Raquel 🙋🏻♀️ 🙊 🙈 🙉 🌬 🚶♀️🧍♀️🧎♀️🏃♀️💕💕💕
I started your prevent hip surgery exercises 3 weeks ago, and just started your knee exercises today. I also ride a recumbent bike for 15 or more miles every other day. Lately the bike riding has caused some knee and hip tenderness. So I cut down on intensity, going a couple of mph slower. That has helped considerably. Walking also has causes quite a bit of tenderness when walking a kilometer or so. Should I discontinue walking and biking? I’d rather not…. I am 77 and do not want to lose the fitness I now have. Thanks.
Hey Susie! You're very welcome! Glad you resonated with our message! Just in case you need it, here is a program that could be of help: Knee Arthritis Recovery Program epmanualphysicaltherapy.com/knee-arthritis-recovery-program We also have a playlist on our RUclips channel with more help for knee arthritis! Check it out: “Knee Arthritis Pain Help” ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
I really liked your video, I have been using an exercise bike every day and my knees have never improved, now I will do your exercises only and see if I improve.
Hey Charles, sure we do! Here is a link to our video describing them: Must Do Exercise For Hand & Finger Arthritis ruclips.net/video/n8eFpkDFdqk/видео.html
What are your views on evolving avascular necrosis. I do not know what stage I am in. I first started seeing orthopedic in December. My knee had totally given out. He maneuvered my knee, took X-rays, said the knee that didn’t hurt as much looked worse and was bone on bone, also gave me an injection which lasted two weeks. Sent me to PT and said to come back in three months. I got worse finally in March he ordered an MRI where the saw two meniscus tears,and the necrosis plus weight bearing surfaces were jacked. Quit going to PT, getting out was difficult and at 3x a week at $25 each time I couldn’t afford it. Did PT at home off of RUclips. Am in pain management and surgery is set for June 10. I was asked to lose twenty pounds, have lost 47 so far. Then last week, it is now the middle of May, I tweaked the bad knee getting on a recliner. The pain is severe when I walk or turn certain ways. It felt like the bones in my knee all turned side ways. My surgery is three weeks away. I know there will be more pain but I am mostly worried about the necrosis. Your thoughts? I am 72, female.
Good info been suffering from under the knee pain where calf muscles meet knee..I do bike rides often but not alot of walking..so I started exercising and 30 minutes walk a day..its getting better but still tight
Hi Dr. David, Thank you for all of your advice. I have a question. I am 76 and still working. I do have knee arthritis. my question is. I have to work 2 days a week on my feet. Would it benefit me to rest my knees at some point during the day? And for how long should I do it to continue to work for the rest of the day? Or should I do it a couple times a day? I thank you again for your videos. I have started to follow you faithfully.
Dear Sir; Thank you so much for your ACL related video. I hope you give my question’s answer ; such as : My ACL ligament tear- Right knee( confirmed by MRI & also Dr. Physically observed ) this February 2023 And I appointed with a few DR. & they said to go with acl surgery ( by using biodegradable screw, etc.) . I already booked for surgery next month BUT WHEN I SAW YOUR VIDEOS IN RUclips I GOT A HOPE OF HEALING ACL LIGAMENT NATURALLY WITHOUT SURGERY. In My injured knee no pain & muscle also little bit weak & muscle getting smaller than my Good knee. Can you please let me know details & what’s kinds of Exercises I have to do ?? Please please answer.
DR David thank you for being you because you are helping so many people. I am Evelyn Robinson from Maryland with the bone on bone both knees and I watched the sciatica video and I got mixed up because my thigh started hurting so I stopped for a bit. I've got the glut exercise but I have to get a video. GOD BLESS YOU.
Hi... love the video. Have mild OA in terms of symptoms. No problem walking, just when I get up from sitting for a period of time, or from bed in the morning. Need about 20-30 seconds to fully extend my right leg. Then I'm ok. Just a little discomfort if I contract the muscles in the leg. I wonder if you have an opinion about the exercises for knee pain of the knees-over-toes-guy, starting with walking backwards and tibialis raises.
You're welcome Haze!!! We're soooo happy to hear that you're feeling so much better from doing our exercises! WOOOHOOOOO!!!!! 🧔🏻Thanks for the beard compliment, we'll pass it on to Dr. David 😉
Dr. a 70 year old here with bad knees and shoulders due to arthritis. I have had cracking and pain when squatting on an angled surface located at the TIBIALIS ANTERIOR. The pain and cracking has been in existence for about 2 years. I do those exercises shown in this video, slow progress. Any ideas on what to do for the TIBIALIS ANTERIOR. THANK YOU.
Hey James, tibialis anterior pain is not usually connected directly to knee arthritis. You may have something else going that might need to be evaluated by a professional in person. However, if it is progressing, even if it's slow...you may actually be doing the right thing!
@@epmanualphysicaltherapy thank you very much, I failed to mention that my fibula head locks from time time, especially when I stretch in the morning. I will speak with someone for sure, thank you again.
Hi Zsomjee1! 😃 We hope that your TKR in your right knee has gone smoothly and that you are recovering well.🤞 We recommend following any restrictions that your healthcare provider has given you. These exercises would be beneficial to address any muscle imbalances you may be experiencing that had contributed to your TKR. If your knee is feeling good and your healthcare provider states it's okay to do these exercises you can try them out. When you do try them out please keep the intensity of movement low until you feel you have complete control of movement and please stop all exercises if you feel any pain. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
My dr. Has recommended the cortisone shots, and not much else despite the fact I have a torn test don in my ankle area, and a meniscus tear. I'm fairly active, walk every day, work, do yard work, and walk a lot during a favorite pastime of going to outdoor flea markets. He says I'm 5 years from surgery...I just don't want to lose any of that, or get worse.
Im suffering from osteoarthritis right knee...since i follow your tips and exercises, my knee feels much better....No pains when i get up or taking walks...Thanks
My name is Jean. I have bone on bone arthritis. I have no pain in my left knee. However, I have stiffness when walking in my right knee. I started having pain at the area of the popiteal fossa then it moved over to the Tibia. I sometimes feel what seems like a sack of liquid which when I massage goes away but it is quite painful when it happens. Initially I took a Tylenol but no longer in need of any pain medication. I have difficulty going up stairs which has improved a little although I feel restrictions in my knee when walking. My knee also feels like it is giving way but I have never had a fall. I can bend my knee without discomfort. I have seen a surgeon who cannot understand how I do not have pain. I have been referred to a clinic for cortisone injections. I do not like the idea but the restrictions in my knee has impacted my quality of life. This has been going on for over 8 months. I have just watched one your videos about strengthening your butt muscles which I intend to work on and hope this will strengthen my knees and stop it from having way. I am also wondering about hyaluronic acid injection not sure if this would help at this stage. I am desperately trying to avoid surgery. What are your advice to me? My MRI indicated my bone on bone has been going on for the pass 20 years. I think my legs are quite strong. I can adduct and abduct 130 to 170 lbs so think as you have stated" work on your butt muscles"
I wish I had done these exercises to avoid knee replacement. I’m 7 weeks out with constant nerve oain. are these exercises helpful post knee surgery as well?
I tried the clam squat ( standing) you did the demo for in a previous video. For the first time. Did it just 6 reps. My low back is sore. Am I doing it wrong?
A few years ago I was told i needed total knee replacement. I wasnt in pain then. But now if I don't use d stationary bike often I am in pain and I now take pain killers once or twice weekly which I dont know like. I also developed a bow leg - can this be reverse d or only with surgery? BTW I only discovered your channel this week, today I tried your technique for using stairs and it worked so well ; thank for that.
Hi Nazleen, We're sorry to see that you are struggling with some of the exercises in this video. There is no way for us to tell what the problem would be without being able to watch your form when performing the exercise. We would highly recommend a Virtual Consultation. By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, where they can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures that you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations including cost please click here: www.epmanualphysicaltherapy.com/virtual-visit/ Our Virtual Consultations are currently on sale for $100 off. Please use the code VC2024 upon checkout to redeem the discount. Once purchased, our scheduling coordinator will contact you to answer any questions and find the best date and time for your appointment. If you have any additional questions please don't hesitate to contact us. Wishing you all the best on your road to recovery!🧡
I am waiting for knees surgery. I do like what you are teaching. Thank you. But what about the synovial fluid which is there no more? Will these exercise enable comfortable walking & stairs climbing dispite not having the synovial fluid?
This is a great set of exercises. I will try to do atleast 10 rep to start with. The 2nd knew flexing exercise and bridge will be difficult as I have very little ability to bend my knees but I will do to the extent I can. As soon as i build up my stamina I will get your 28day exercise. Thank you Dr. David. You are the best! Ever Grateful 🙏
Hey Julie, thank you for the kind words! Not sure exactly what the doctor was mentioning but it sounds like it may be dry needling. If so, there have been many patients that find relief with this procedure. An important thing to look at for IT band tightness is your Tensor Fascia Lata muscle (which connects to the IT band). This muscle can become tight, which would in turn cause the IT band to become tighter as well. If you are able to massage that muscle and find relief then that may be your problem.
@@epmanualphysicaltherapy I have actually started all of your glute exercises! I’m looking forward to getting them stronger. yes that what it was dry needling. My pain is actually on the back outside of my knee does that still make sense for tight IT band?
Hey Farida! We are so sorry you had to have your knee replaced! Our advice is to consider doing these exercises instead: “Knee Replacement Help” ruclips.net/p/PLJVIPiFvv1maC3n6M0ksF5F17DPDcI98a
Dear Dr. Middaugh :
I am a very active 76 year old female. I played tennis and table tennis all my life and added pickle ball in the last 8 years. I injured my knee 6 months ago on the pickleball court and was in pain day and night, limping around trying different exercises for months, and nothing helped. I was so depressed and worried that I would never be able to run after the ball again, not even walk without pain and would be trapped home alone. Surgery terrified me. I stumbled on your website and was so impressed with your knowledge and expertise and the energy you spent to put us on the right path to recovery. You enlightened us with details of causes, different ways of dealing with the pain, surgery, sleeves and braces and therapy. You made me so well informed and I chose your therapy. By religiously following your instructions, resting the knees, staying off play, doing the simple exercises you prescribed throughout the day, quad massaging, not putting weight or pressure on the knees, engaging the glutes, not the quads, (a wake up call) walking like a penguin, feet turned out, glutes tight lol.. (It was discreetly done as, unlike Texas, It was cold in New Jersey and I wore a long jacket :). I used ice for pain and heating pad at night. I was your faithful student. YOU SAVED ME..I am now back to tennis, rushing the net and resuming pickleball and pin pong play, being with people and smiling at my success and thinking of you. You are the best. You are sincere, you are a good man and a great therapist. Your preach treating the symptom instead of putting a temporary band aid on the problem in the form of harmful drugs. I live a natural lifestyle, I always look for natural solutions in a natural diet and healthy lifestyle. You are helping a lot of people here that want to help themselves. They must do the work and be consistent and follow you instructions and be patient.
May you and your family live a healthy long life.
With gratitude. Grace, NJ.
J
Op
You probably weren’t as truly injured as you thought.Voodoo sells.
😊
I recently finished sessions with a physical therapist to help with my knee pain. Almost every exercise here was recommended by my physical therapist! DO THESE EXERCISES! THEY WORK!!!
Awesome @sparkydogsparky2992!! We are so happy these exercises helped you with your knee pain!! Thank you for spreading the word!!
@@epmanualphysicaltherapy
Hello , Doctor
If my cartilage is very thin on inside of my knee joints and my knee is swollen for one yet and cortisone shots helps only for one week,
Will these exercise help me?
Well your onto a very good therapist, like David. I’m following all these exercises, I’ve been doing a few incorrectly. I’ll do anything to avoid surgery. 😊
This is the best set of instructions I have ever seen on line.
Re: tailgate exercise, I learned from another video to wear ankle weights (I wear 4 lb on each leg) when I dangle. I time it for 3 minutes 3x a day. Really helps.
Thank you doctor . I followed as you said and in three days I feel a lot of difference in my knee now. It's much better than before. I was in a desperate position before watching your videos. I'm relieved now that the pain is much less than before. God bless you.
I bet this is all placebo. There's no way you can get real healing in that timeframe.
Great exercises especially “firing” the glutes which includes “flattening” the lower back thus engaging the core. Working the core is also recommended for lower back issues wherein lower back flattening is key to many exercises. Not only that, it feels good! Thank you.
I am recovering from R hip replacement surgery and having a slow recovery. Now my knees are bothering me. Watching your videos are helping me. My PT didn't explain my exercises very well to me and what muscles I was to focus on especially the glutes. After watching and listening to you I am doing much better. Thank you!
I am so very grateful that you choose to devote time to these videos. May God bless & keep you & yours in 2022.
Thank you K B Good! We’re happy to help everyone willing to try our methods!
Thank you Dr David.I am your new follower 66 years old. Last 3-4 days doing Glute exercises.. my knee pain decreases.Thank you Dr. God bless you ❤️
You are the Top of the Heap man-THE TOP. Thank you. Thank you. Thank you.
Hey Elaine, You are so welcome! We appreciate your kind words 🧡
Thanks!
Thank you for your support!!!
THANK YOU, soo glad to practice all the exercises regularly and avoid surgery on the other knee.
Thank you! Your videos are so helpful. This routine will be a good addition to my 'more healthy year' resolution!
You’re welcome Heidi! Best of luck to you for a healthier 2022!!!
@@epmanualphysicaltherapy assistant
Thanks! Your exercises are so helpful!
Hey Judy, you are so welcome! We really appreciate your kind words and support!!
Thanks for your help i
These are the best exercises! Thank you Dr. for a great demo and instruction on these ! Love these.
You’re welcome Trish!!! We’re so happy you’re benefiting from these exercises!!!
You are amazing… I am so happy I found you… Keep up the good work… God bless you
Hey Kathe may God bless you too!!!
Thank you so much for all your RUclips’s. Learning so much and trying several of your suggestions. Just started a couple days ago but being very optimistic and these will elevate some of my knee discomfort.
Hi Linda,
Thank you so much for your kind words and for watching our RUclips videos! We’re so glad to hear you’re finding the information helpful and have already started trying some of the suggestions. Being optimistic is such a great mindset to have, and we truly hope these exercises bring you relief and help ease your knee discomfort.
Just in case you are interested we have a playlist for knee arthritis help playlist that you may find helpful. You can access it here:
“Knee Arthritis Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not.
We'd love to hear how you are doing as you progress.🙌 Please take care!
Thank you, great suggestions, i will try these exercises, a bit of a hope for me.
Will be trying all these videos
Thanks
I hope to do these exercises daily! Thanks for this information!!
Thank you dr. I’m trying the exercise and feels better I was told about a knee replacement and I’m a little worry cause ‘m 82 years old keep up the good work so we dont have to suffer so much with so much pain.thank you God. Bless you🙏💊❤️
Have been doing these exercises, I truly feel like they are helping! Thank you!!!!! Sent it to a friend too💙
YESSS!!!!!!
This is fantastic to hear Amanda!!!!
Thanks for letting us know this worked for you!!!!
Your exercises are helping me and reducing stiffness and pain. Thank you so much.
That's wonderful to hear that the exercises are helping Anita! You are very welcome! 😊
Working on day 10 of focus on glutes and awareness of how we prioritize quads on almost everything we do putting pressure on knees. Observed how even working in the garden on a bench stretched quads accidentally leading to knee pain. Trying to change walking & elliptical technique to focus on glutes. Doing both floor and standing glutes exercises. Already feel some improvement in knee pain.
9
I am 51, I had the knee scope done on right knee in November of 2020. I had to even go back to get cortisone shots because it was hurting after wards. I'm overall healthy but I noticed I have knee aches, and pain and didn't know why. I realized that I have been irritating my knee more by doing spinning, with intensity, and walking exercises. Once again thank you for this info. I plan to start doing these exercises this week and only do spinning with no intensity. My husband has already had a knee replacement on his left knee; now he is having issues with his right. If these exercises help me I will definitely order the 28 day program.
Hello, I appreciate it your help with the knees excirse I wish I can go see you. I'm being going on therapy for about a year and is nothing the way you show in, but I started doing some of them and right away I felt the difference. I work out every day 5 days a week I started using my glutes when I do cycling. What a difference. I'm trying to avoid knee replacement. I felt on my left knee on 7/21. Doctor said that I damage the Cartilage I had the surgery I got PRP and did help. I feel much better doing your excirse. Thank you
Thank you for this video..I just started doing the exercises, but already feel relief. I couldn’t get into my dr for a month to get referred to a physical therapist, but I think this video is exactly what I need. 🙏🥰👏
You explain the exercises so well. Thank you
Hey Tribble, It is our pleasure! 🙌 We appreciate your kind words.🧡
I appreciate you so much. Thanks for all the great videos.
Hey @trishwinstead28, you are so welcome! We are so glad we could help!
Thank you for sharing these exercises. I will definitely try them as k have been struggling with horrible knee pain (bone on bone)
Thank you so much in sharing this video that these exercises for someone who has a severe osteoarthritis just like me .I always watch your videos n it's really very informative n can help a lot to a lot of people with osteoarthritis
Thank you for these 😢I just started them ill let you know how I am feeling in a week because my knees hurt bad, and so does my sciatica
Hey Debbie! Yes please let us know how you improve!
Hello there Doctor,
I was following your videos for knee arthritis for about 3-4 yrs.
Unfortunately I needed to have TKR left severe arthritis done 4 mos ago. Am now having problem with the right moderate arthritis. Doing PT on left TKR plus exercise for the right knee is very challenging for me. I need the right leg to do the left TKR exercise which I think aggravates the right knee pain. Do you have any suggestion on how I can do this properly?
Tess from California
Thank you
This is a brilliant video, thank you.
Thank you for your advice, GOD BLESSED.
Hey Alfred may God bless you too!!!
Dr. David. I was seeing a physio therapist about a gr 2 gastroc muscle tear with swelling. He gave me a firm resistance band to improve strength in the muscle. In doing so, I felt the tibia squeezing in to the femur. Subsequent MRI found a medial meniscus posterior root tear and extrusion. I have no pain or swelling and no mobility or flexibility problems. I get some clicking and soft grinding at times. I enjoy watching your video and practise the exercises esp the glutes. Thanks
For the first time in my life , I sure know where my glutes are now.Thanks a lot.Wonderfully explained.
You're welcome swa j!!!
Thank u sir so nice of u to share the exercises they r easy and yet helpful
You're welcome Jayanthy Laxmi!!!
I’ve just completed 3 weeks of physical therapy and this is exactly what I need to keep my knee pain free.
Applying this to patella break. No arthritis or muscles tear...recovering after wearing a brace for 4 weeks. These ,especially #1...is slow go...but been using your other knee suggestions and find they help immensely. Being very gentle and light. Thank you for your video. It'd be great if you did a recovery video directly related to having to wear a brace. Thanks again
❤
Thank you so much for your instructions David. I’m 77 yr old and having serious knee problems. I had an automobile accident January 2023 and doctors orders are no driving till my Neurologist okays it so I can’t go to my Physical Therapist. I’m going to try your exercises in the mean time and hopefully won’t need a PT. I was going to have knee replacements in February 2023 but since my accident they were postponed. I will let you know how theses work for me.
Thank you!!!
Thank you for sharing dz exercise that will help me lessen my knee pain …
I am so glad I found your channel! Thanks for a superb info. I need X-rays on my knee, but I already started your exercises! Thank you so much 🌺
Yes, I like this so much it is already giving some results, less pain!!!!
You are so much better at this than general physical therapy insurance sent me to...2 different places where teens give everyone identical instruction.thank you so much
Hi Doc. Thank you very much for suggesting these exercises. I am a daily runner (about 10-12km). I have a knee pain. I guess these will relieve my pain. I will update after 3-4 weeks.
Hello Dr.thank you.I think I should follow your exercise program.
Hi Molly, You are welcome! Our online programs would be very helpful to help you get on the road to recovery. The 28 Day Knee Health & Wellness Boost Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ACL tears, ligament injuries, chondromalacia patella, cartilage problems and other knee conditions.To learn more please click this link: www.epmanualphysicaltherapy.com/knee-health
Once purchased you will have lifetime access and for peace of mind we offer a 7-day money back guarantee in case you feel the program is not a fit for you.
We wish you all the best in your road to recovery! We'd love to hear how you are doing as you progress.🙌 Please take care.🧡
I’m almost 74 and weigh 215. I’ve got ten weeks of PT under my belt and am doing quite a bit better. I know my weight is a factor so I’m wondering if the 28-day program will be for me. Limited funds so I’m praying it will help. Both menisci are gone in my knees. Losing weight is another goal also. I’m praying surgery is not needed at all.
Thanks doctor 4 ur exercises to be done
Thank you for giving me hope for my situation. I will continue to Watch and yes, I will go to a therapist as well. Once again, thank you. Warm thoughts I send your way Raquel 🙋🏻♀️ 🙊 🙈 🙉 🌬 🚶♀️🧍♀️🧎♀️🏃♀️💕💕💕
Thankyou for the advise.
You’re welcome theyuha!!!
Thank you so much God bless
You're welcome Rose!!!
I started your prevent hip surgery exercises 3 weeks ago, and just started your knee exercises today. I also ride a recumbent bike for 15 or more miles every other day. Lately the bike riding has caused some knee and hip tenderness. So I cut down on intensity, going a couple of mph slower. That has helped considerably. Walking also has causes quite a bit of tenderness when walking a kilometer or so. Should I discontinue walking and biking? I’d rather not…. I am 77 and do not want to lose the fitness I now have. Thanks.
Thank you for allyour videos. They are well done and very helpful. I am trying to avoid knee replacement, especially during covid.
You’re welcome Anne! Yes hopefully you can get your knees feeling great again!!!
Your clips are so helpful!Thankyou.
love the chapters in the description box! thanks for your timely info, for me♥also loved your inner knee video, helped me, thanks!
Hey Susie! You're very welcome! Glad you resonated with our message! Just in case you need it, here is a program that could be of help:
Knee Arthritis Recovery Program
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
We also have a playlist on our RUclips channel with more help for knee arthritis! Check it out:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Really ,Great one should follow
Doctor, you're the best. Thank you so much. 😊😊😊
Hey Cora! You're very welcome!
I really liked your video, I have been using an exercise bike every day and my knees have never improved, now I will do your exercises only and see if I improve.
Hello Dr David , do you have exercises for hand arthritis?
Hey Charles, sure we do! Here is a link to our video describing them:
Must Do Exercise For Hand & Finger Arthritis
ruclips.net/video/n8eFpkDFdqk/видео.html
Hello doc I love your exercise it help my knees
Wonderful Thank you 🙏
You are so welcome Patricia! 🙏
What are your views on evolving avascular necrosis. I do not know what stage I am in. I first started seeing orthopedic in December. My knee had totally given out. He maneuvered my knee, took X-rays, said the knee that didn’t hurt as much looked worse and was bone on bone, also gave me an injection which lasted two weeks. Sent me to PT and said to come back in three months. I got worse finally in March he ordered an MRI where the saw two meniscus tears,and the necrosis plus weight bearing surfaces were jacked. Quit going to PT, getting out was difficult and at 3x a week at $25 each time I couldn’t afford it. Did PT at home off of RUclips. Am in pain management and surgery is set for June 10. I was asked to lose twenty pounds, have lost 47 so far. Then last week, it is now the middle of May, I tweaked the bad knee getting on a recliner. The pain is severe when I walk or turn certain ways. It felt like the bones in my knee all turned side ways. My surgery is three weeks away. I know there will be more pain but I am mostly worried about the necrosis. Your thoughts? I am 72, female.
Just fantastic exercises for my knees. ❤ ftom ireland
Thank you for the good information!! You make such a difference!! ✨⭐️✨
You're welcome Gigi! 🌟😊
Very informative Video as always god bless
Thank you Naseem Omar!!!
Good info been suffering from under the knee pain where calf muscles meet knee..I do bike rides often but not alot of walking..so I started exercising and 30 minutes walk a day..its getting better but still tight
Hi Dr. David, Thank you for all of your advice. I have a question. I am 76 and still working. I do have knee arthritis. my question is. I have to work 2 days a week on my feet. Would it benefit me to rest my knees at some point during the day? And for how long should I do it to continue to work for the rest of the day? Or should I do it a couple times a day? I thank you again for your videos. I have started to follow you faithfully.
Dear Sir; Thank you so much for your ACL related video.
I hope you give my question’s answer ; such as : My ACL ligament tear- Right knee( confirmed by MRI & also Dr. Physically observed ) this February 2023 And I appointed with a few DR. & they said to go with acl surgery ( by using biodegradable screw, etc.) . I already booked for surgery next month BUT WHEN I SAW YOUR VIDEOS IN RUclips I GOT A HOPE OF HEALING ACL LIGAMENT NATURALLY WITHOUT SURGERY. In My injured knee no pain & muscle also little bit weak & muscle getting smaller than my Good knee.
Can you please let me know details & what’s kinds of Exercises I have to do ??
Please please answer.
DR David thank you for being you because you are helping so many people. I am Evelyn Robinson from Maryland with the bone on bone both knees and I watched the sciatica video and I got mixed up because my thigh started hurting so I stopped for a bit. I've got the glut exercise but I have to get a video. GOD BLESS YOU.
Thank you so much doc. You’re an earth angel making these helpful videos!
You’re welcome Cyndi!!! 😇
Hi... love the video. Have mild OA in terms of symptoms. No problem walking, just when I get up from sitting for a period of time, or from bed in the morning. Need about 20-30 seconds to fully extend my right leg. Then I'm ok. Just a little discomfort if I contract the muscles in the leg.
I wonder if you have an opinion about the exercises for knee pain of the knees-over-toes-guy, starting with walking backwards and tibialis raises.
Thank you very much doctor 👍🏻👍🏻
Thanks so much. My knees thank you…..I’ve been feeling so much better since doing many of your great exercises.
P.s. I love the beard!
You're welcome Haze!!! We're soooo happy to hear that you're feeling so much better from doing our exercises! WOOOHOOOOO!!!!!
🧔🏻Thanks for the beard compliment, we'll pass it on to Dr. David 😉
Thanks a lot
Thank u for video Iam 57 I got bone on bone in my knee my doc won't me to have surgery I told her no I did rehab it help .
Dr. a 70 year old here with bad knees and shoulders due to arthritis. I have had cracking and pain when squatting on an angled surface located at the TIBIALIS ANTERIOR. The pain and cracking has been in existence for about 2 years. I do those exercises shown in this video, slow progress. Any ideas on what to do for the TIBIALIS ANTERIOR. THANK YOU.
Hey James, tibialis anterior pain is not usually connected directly to knee arthritis. You may have something else going that might need to be evaluated by a professional in person. However, if it is progressing, even if it's slow...you may actually be doing the right thing!
@@epmanualphysicaltherapy thank you very much, I failed to mention that my fibula head locks from time time, especially when I stretch in the morning. I will speak with someone for sure, thank you again.
THANKYOU! It is GREAT exercises! 👌👍🙂👏...
Thanks for the video. Can these be done in case of meniscus tear?
Hi Dr . My R knee T k R is done have to go for left in 6 month . Can I do this exercise . Pl guide. . Thanks
Hi Zsomjee1! 😃 We hope that your TKR in your right knee has gone smoothly and that you are recovering well.🤞 We recommend following any restrictions that your healthcare provider has given you. These exercises would be beneficial to address any muscle imbalances you may be experiencing that had contributed to your TKR. If your knee is feeling good and your healthcare provider states it's okay to do these exercises you can try them out. When you do try them out please keep the intensity of movement low until you feel you have complete control of movement and please stop all exercises if you feel any pain. We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
@@epmanualphysicaltherapy thank u for your prompt reply .
My dr. Has recommended the cortisone shots, and not much else despite the fact I have a torn test don in my ankle area, and a meniscus tear. I'm fairly active, walk every day, work, do yard work, and walk a lot during a favorite pastime of going to outdoor flea markets. He says I'm 5 years from surgery...I just don't want to lose any of that, or get worse.
Dr. Can you also show us the exercise which can help for Patella lateralisation ?
Could you consider doing a video explaining terms like
"Glutes" "Quads" etc etc?
Does it help do hamstrings curls and exercises
Dr can you please suggest some leg exercises on the machines in the gym to avoid knee replacement
Thank you
Im suffering from osteoarthritis right knee...since i follow your tips and exercises, my knee feels much better....No pains when i get up or taking walks...Thanks
Great to hear Harendra Thankey!!! We're so happy to hear that your knee is feeling better!
That's awesome, how are you doing?
My name is Jean. I have bone on bone arthritis. I have no pain in my left knee. However, I have stiffness when walking in my right knee. I started having pain at the area of the popiteal fossa then it moved over to the Tibia. I sometimes feel what seems like a sack of liquid which when I massage goes away but it is quite painful when it happens. Initially I took a Tylenol but no longer in need of any pain medication.
I have difficulty going up stairs which has improved a little although I feel restrictions in my knee when walking. My knee also feels like it is giving way but I have never had a fall.
I can bend my knee without discomfort.
I have seen a surgeon who cannot understand how I do not have pain.
I have been referred to a clinic for cortisone injections. I do not like the idea but the restrictions in my knee has impacted my quality of life. This has been going on for over 8 months.
I have just watched one your videos about strengthening your butt muscles which I intend to work on and hope this will strengthen my knees and stop it from having way. I am also wondering about hyaluronic acid injection not sure if this would help at this stage. I am desperately trying to avoid surgery.
What are your advice to me? My MRI indicated my bone on bone has been going on for the pass 20 years. I think my legs are quite strong. I can adduct and abduct 130 to 170 lbs so think as you have stated" work on your butt muscles"
I wish I had done these exercises to avoid knee replacement. I’m 7 weeks out with constant nerve oain. are these exercises helpful post knee surgery as well?
Great Job
I tried the clam squat ( standing) you did the demo for in a previous video. For the first time. Did it just 6 reps. My low back is sore. Am I doing it wrong?
great physical theraphy,i will do when i het home after work, so is it okay while i git inflamation or should I wait
A few years ago I was told i needed total knee replacement. I wasnt in pain then. But now if I don't use d stationary bike often I am in pain and I now take pain killers once or twice weekly which I dont know like. I also developed a bow leg - can this be reverse d or only with surgery?
BTW I only discovered your channel this week, today I tried your technique for using stairs and it worked so well ; thank for that.
Thank you
You’re welcome Graciela!!!
Thank you Dr. I try my best to followed as you said. 5 day. But still my knee pain bothering me.
Hi Nazleen, We're sorry to see that you are struggling with some of the exercises in this video. There is no way for us to tell what the problem would be without being able to watch your form when performing the exercise. We would highly recommend a Virtual Consultation.
By opting for a Virtual Consultation, you'll have the opportunity to have a one-on-one conversation with our doctors, where they can delve into the details of your condition and provide you with tailored guidance and coaching. This personalized approach ensures that you receive the individualized support and direction you need to make informed decisions about your health. To learn more about our Virtual Consultations including cost please click here: www.epmanualphysicaltherapy.com/virtual-visit/
Our Virtual Consultations are currently on sale for $100 off. Please use the code VC2024 upon checkout to redeem the discount.
Once purchased, our scheduling coordinator will contact you to answer any questions and find the best date and time for your appointment.
If you have any additional questions please don't hesitate to contact us.
Wishing you all the best on your road to recovery!🧡
5-10 mins tailgate swings, several times a day
3 rounds, 30 seconds, knee flexion stretch (light)
3 rounds @ 30 seconds, knee extension (toes outward, butterfly fingers gently pressing thigh to straighten leg)
10 reps @ 10 seconds Butt Activation options:
Seated; squeeze glute muscles, spread knees to intensify
Standing; abs tight, pelvic tipped forward, shoulders & chest slightly bent forward
Bridge; lying on back, knees bent, raise hips SLIGHTLY (feel glutes, NOT QUADS)
Clamshell; on side, knees bent slightly, set ABS first, roll HIPS forward-open knees
SLIGHTLY (glutes NOT quads)
50-100 reps Raise the Roof; slightly bend knees, DONT ARCH BACK, squeeze butt muscles on
upward motion, while raising arms
I am waiting for knees surgery. I do like what you are teaching. Thank you. But what about the synovial fluid which is there no more? Will these exercise enable comfortable walking & stairs climbing dispite not having the synovial fluid?
This is a great set of exercises.
I will try to do atleast 10 rep to start with. The 2nd knew flexing exercise and bridge will be difficult as I have very little ability to bend my knees but I will do to the extent I can.
As soon as i build up my stamina I will get your 28day exercise.
Thank you Dr. David. You are the best! Ever Grateful 🙏
These are great! Can you help out with tight IT band and doctor is recommending PT and mentioned a procedure similar to acupuncture to the IT band
Hey Julie, thank you for the kind words! Not sure exactly what the doctor was mentioning but it sounds like it may be dry needling. If so, there have been many patients that find relief with this procedure. An important thing to look at for IT band tightness is your Tensor Fascia Lata muscle (which connects to the IT band). This muscle can become tight, which would in turn cause the IT band to become tighter as well. If you are able to massage that muscle and find relief then that may be your problem.
@@epmanualphysicaltherapy I have actually started all of your glute exercises! I’m looking forward to getting them stronger. yes that what it was dry needling. My pain is actually on the back outside of my knee does that still make sense for tight IT band?
Thank you. Did knee replacement on left knee but trying to avoid on Right knee. Have RA. Will these exercises hurt surgery knee?
Hey Farida! We are so sorry you had to have your knee replaced! Our advice is to consider doing these exercises instead:
“Knee Replacement Help”
ruclips.net/p/PLJVIPiFvv1maC3n6M0ksF5F17DPDcI98a