5 Minute Knee Arthritis Stretches That Actually Relieve Severe Stiffness
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- Опубликовано: 27 июн 2024
- 👉Here’s a playlist of all our videos related to knee arthritis:
“Knee Arthritis Pain Help”
• Knee Arthritis Help
Stiffness from knee arthritis is a symptom of worsening knee arthritis. It’s a good symptom that will tell you if you’re getting better or worse.
If you can improve your knee mobility and be less stiff, especially in the morning when you first wake up, then you have a better chance at keeping your knee arthritis under control.
Getting your knee arthritis under control is vital to reduce swelling and increase how much time you can tolerate on your feet without making knee arthritis worse.
It’s possible to completely get rid of knee stiffness from knee arthritis if you are not too severe in your condition. You can get back to being active around your home and even exercising without getting more stiff in your knees.
The trick is to fix the root of the problem. Our 28 Day Knee Health & Wellness Boost Program is a program that focuses on treating the root of knee arthritis.
It can help you achieve more knee flexibility and strength.
It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David.
🌟You can learn more about it here:
www.epmanualphysicaltherapy.c...
00:00 5 Minute Knee Arthritis Stretches That Actually Relieve Severe Stiffness
01:16 Flexion With Internal Rotation
03:56 Extension With External Rotation
05:42 Kneecap Stretches
08:14 Knee Twists
10:26 Reasons For Knee Stiffness
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
👟 Because we've had so many comments about what shoes Dr. David is wearing, here's a link to the shoes on Amazon:
Dr. David's Shoes With Insoles - Olukai Brand
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I have been suffering from knee and low back pain since 2018. No body told me anything useful that can give me relief until now. I got in contact with your videos not more than a week now. I have followed your videos on baby squarts and they helped so much. I have added these ones for knee again. The world indeed is a small village now. One can get help no matter what region he or she is living. Thanks so much my dear Dr.
Dr. Middaugh you are the best. Thank you for your videos explaining your exercises and demonstrating them. I have been doing physical therapy for years for a knee injury, had arthroscopy and knee surgery over the years. Now I have to have a knee replacement to finally get normal range of motion and strength. My knee has been slightly bent since the injury first surgery. I have never understood why the PT couldn't straighten my leg and have had limitations to stoop, all cartilage shattered and removed. I just want to walk normally with no limitations. Your exercises were never shown to me by any of my PT people and you have been so helpful to show exercises that really work. Bless you and your practice.
I am in the UK and I wish our GPs and Physios were like this great Dr David from El Paso!
Blessing
Great job in ALL you do
Hi Mary,
You are welcome! Just in case you're interested, we have knee arthritis help playlist that can also aid in your recovery. You can check it out here:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
We'd love to hear how you are doing as you progress.🙌 Please take care!
Thank you, the best advice is to listen to your body. From Melbourne Australia.
Yes dj fredericks! 100% Yes!!
❤️🇦🇺
I appreciate that you get to the point quickly. Thank you!
Thank you so mych for your Videos Dr. I am from India and am 71yrs .left Kne pain and thr ortho tells me im lucky to just start knee pain and would need to do replacement. Ive een doing your exercuses and feel there is an improvement. Im so happy to have stumbled upon your vidris. Gid bless you for allvyour efforts
Thank you for the content you post.. profoundly appreciated
Thank you! You described exactly what I go through with my knees. ❤
I just wake up and this video popped up and I followed your routine on these Knee stretches - nice feeling - my right Knee ( the one that gives me some pain felt much more alive as if blood and fluid moved happily around as if “oiling” everything from within. And very well illustrated so easy to follow 🙏🎵🍀🎶💚
Thanks for your information 🙏🏻🙏🏻
Thank you!!
Thank you.
Excellent thank you!
Here I am in Germany and have no one helping me like that doctor from ElPaso! You really talk like you have the problems yourself, I definitely feel all the problem you are talking about. I am so thankful to you! You do wonders 🩵
Geht mir auch so 😊
Have shared this with my sister I am so grateful for your videos
Thanks. You have explained this so well.
You're welcome Myrna!!!
Very helpful
Thank you so very much for your free guidance. You're a generous soul, and it's deeply appreciated. :)
Hey Taylor, We are grateful for the opportunity to be able help out!🙌 Thank you so much for your kind words. They mean a lot to us. In case you are interested we do have additional information and exercises you can view in a playlist we compiled for Knee Arthritis Help. You can check it out here: “Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Please take care! 🧡
You dont know how much you have helped me in your videos about stretching and exercising my need to strengthen and get rid of pain plus listening to my body if i am doing too much to hurt my knees.. thank u so much for all your info about knee care.. god bless
Thank you, I do these stretching exercises ever day now. I need these.
Your advice is extremely helpful and important ....sending 🎉 from London 🇬🇧
Thank you doctor David🙏
You're welcome Rebeca!!!
Thank you so much for this!!! So helpful - and just what I need to do ❤💙🙏 God bless you!
Glad it was helpful! God bless you as well! 🙏
You give the best advice I have heard so far. 🙂 I can tell you speak from experience and that is the best teacher.
Thank you Laurie!!! ❤️
Your videos are really helpful Dr, it makes it easy to manage the knee arthritis
Thank you so much for your videos
Broke my left leg in 1972 lol. The army spent 5 months looking for the fracture lol . Today I’m 69 yoa fitness nut who has arthritis in this knee . I do a yoga routine 5 days a week , bike ride, and train with weights five days a week . Your stretches helped me right away . Thanks for the guidance😊
Wooohoooo!!! This is great to hear @hewer1953!!!
We really hope you thrive in your 70s!!!
Good pain relief
By your guide lines
Stiffness relise
Thank you
34 years ago l had 3 surgeries on my left knee and 2 surgeries on my right knee after I broke both knees simultaneously while playing basketball at the YMCA after a freakish injury after a sudden jump stop move proved too forceful for my knees as they both snapped instantly. My doctors had never heard of such an injury involving both knees while playing basketball.. This included a near fatal case of toxic shock syndrome when my left knee became infected while my wounds were healing. For the next 20 years I had knee pain and stiffness off and on. Then I decided to focus on changing my mindset as well as exercise and a healthy diet (losing 40 pounds in the process) and that was a game changer. Today at 55 years old I have virtually no knee pain or stiffness and I'm in the best shape of my adult life. Now I'm an aspiring wellness coach with the goal of helping others overcome their own similar challenges. Have you heard of a similar injury to the one l experienced? I'm very curious. Thank you
Thank you, watching from the Philippines
Thank you doctor for video that you are sharing to us. I have started with the excesize every day
I will try these exercises
Thank you! from the Philippines, Rizal province.
You have done very good with my niece because I had it swollen on the side but I did everything you said especially swinging back and forth and it went down and it feels better. Thank you so much. I'm so glad I found you on RUclips. Thank you
Thank you so much Dr. Middaugh..I’m so thankful for or your advice..Thank You Sir..🙏😊❤️
You're very welcome! 😊🧡
Your explanations and examples are so relatable. This is perfect video for exactly whst was happening to me yesterday. I was in the kitchen cooking up a gourmet dinner... lots of food prepping and cooking things on the stove for a long time. After eating, i took the stairs and my legs felt like they're made of steel or bricks. It was so bad... i had to go lie down in bed. Your examples are wonderful, it helps us connect to what we are doing for the pain to flare up... because sometimes we are unsure particularly if osteoarthritis is a fairly new diagnosis and we are trying to navigate and figure things out.
Thank you so much for your videos. My knees are slowly improving.
YAYYYYYYY!!!!!!
It's fantastic to hear you're slowly improving Connie!!!!
Thank you for updating us on your success!!!!
Thank you Dr Middaugh😊
Hey @wakinguptheremnantworldwide! You're every welcome. We hope you found the information on this video helpful.
Here is everything we have on knee arthritis, you can access it here:
“Knee Arthritis Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i“
You Are my knee Guru.
Thank you Sophie!!! 🧡
Quite useful information 👌
You are very good at what you do too because we help my knee when it was in pain and swelled up. Thank you
Thank you doc. I really needed to hear that . I hv a very stiff knee
thankful for your videos.. Your knowledge and efforts make so many of us feel better.
You're welcome Cici!!!
Thanks for your advices
You're welcome madhuri hegde!!!
Thanks.
After doing this 2x today I have noticed a difference.
Thank you so much.
You're welcome Arifa!!!
I start my morning with these stretches after suffering from bursitis. It feels so good and gets me going each day. I follow with so many of your other videos as well. Strengthening my glute muscles. Thank you so much for your help….from Ontario, Canada ❤
Yayyy!!! We’re glad our help gets you feeling better and gets you going each day!!! You’re welcome!!! ❤️ 🇨🇦
I was waiting for this Thank u so much.
Love your videos, very professional, the same time easy to learn, wish you the best
Hey Sara! Thank you so much! Glad you found us! :-)
Thank You very much sir, your kind sincerity in teaching some of us new to osteoarhritis is appreciateted, and very much aleviated some of the fears associated with this ailment. God Bless you Sir!
Your recommended exercises are perfect, Thanks a lot.
You're welcome Dushyant Dave!!!
these are really good i can feel it right away thanks doc
You're welcome dado dado!!!
EXELENT BEEN FOLLOWING AND WHAT A CHANGE.
Thank you doc I really needed to hear that
Hey Brian, You are very welcome!🙌 We are happy to help. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee arthritis help. You can check it out here:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
We hope you start feeling some relief soon! Please take care.🌟
God bless you sir
Hey Makaveli, we appreciate your kind words! 🧡In case you are interested we do have additional information and exercises you can view in a playlist we have compiled for knee arthritis pain help. You can check it out here:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
We hope you can experience relief soon. Please take care! 🙌
amazing! this was an incredible find for me! thank you
You're welcome! 😊
Hi Dr. David thanks
Hey June, you are so welcome! Glad you are enjoying our content!
Very good 👏👏
70 yr old. getting back into tennis. knees were feeling stiff. lovin’ these.
Thank you for all the help that you take the time to give us. Im starting to do these exercises but one that made a difference straight away was turning your foot out when going up the stairs. no pain what so ever doing it like that. Thanks
Hey Paul, It's our pleasure! We are so happy to see that the exercises have been making a difference to you and that you aren't feeling any pain. Please take care! 🙌
Thank you very much Sir for this video.
You’re welcome Champa!!!
You are the knee master. I bow to you sensei thank you. Finally fixed my knees thanks to you
Great video! Thank you Dr. !
You’re welcome Trish!!
I appreciate'
My knee felt good while doing the exercises... Thank you
You’re welcome HopeFaith!!!
Love this! I can't wait to see how things work out doing these new stretches. My last few physical and occupational therapists hurt me so bad i was not able to walk after they left and OT would literally yank my arms to try to stretch the contractures in my elbows. I decided to take things in my own hands and I've been doing so much better. I hope with these new stretches things get even better.
Hey Lizdenas! We're glad that you're doing better now! We hope these stretches work for you. If you've been suffering with knee arthritis, you must check out our full playlist of knee arthritis videos:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
Hi, it’s been 7 months ever since my mom had knee surgery. She is able to move one of her knee freely but the other keeps swelling, she keeps referring about stiffness in the corner of the joint section. This makes her movements very stiff. The doctor around our area suggested that it could be because there is some issue in the corners and we should be focusing on exercises which helps in corner muscle movements. Can you suggest something on this?
@@epmanualphysicaltherapyplz make a video how too much lifting of weight by normal young people from age 30 to 40 how it can damage y wrong exercise !!
hello great video ! I think it is the one I am looking for : fear of surgery, have knees problems that prevent me for walking... suffer for a long time. I did stretchings and I just understand that it could be not the solution !! I will do the 5 minutes exercices. Very helpfull indeed. I am from France. Thanks a lot ! Keep us informed.
Wow that side to side feels so good. Thank you!
Hey Joe, you are very welcome! We are so glad we were able to help you!
Hey Dr. Middaugh, I'm so glad, I found you on RUclips. I have a stiff knee problem. It does not hurt or swell. Its just stiff. I will try your exercises and hope they work for me. So far, my knee feels like it is getting better. Will let you know the outcome. Thank you, Inez
Hey Inez! Sorry to hear that you have a stiff knee :-( We hope those exercises work for you as well! We look forward to the update!
You telling the truth about the fluid because I've been doing the fluid thing that you told me to do and it have shifted in my legs. Thank you so much
Thank u very much
You’re welcome Lourdes!!
once again another very informative video, thanks
You're welcome Meg!!!
Thanks for the exercises for knee pain very efucational
Thank you Elita!!!
Thank you
You're welcome Aziza Saidawi!!!
Thank you so much!!!!!❤
Hi Piano Gal! You are very welcome! In case you are interested we do have additional information and exercises in a playlist we have compiled for
knee pain exercises and stretches. You can check it out here:
“Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
ruclips.net/p/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM
We wish you all the best in your road to recovery!🧡
Dr you been such help, I'm sorry you are not in my area.
Really helpful stretches. Thank you!
Hey, Wendy!! We are really glad this helped with your knee arthritis!! :) We have a ton of informative videos on this channel that can continue to help you on your journey to recovery! Check them out right here:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
If you found that information useful, you might also want to learn more about our knee arthritis recovery program
"Knee Arthritis Recovery Program"
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
❤ Great advice 👍
Hey Johnny, Thank you so much! We'd love to hear how you are doing as you progress.🙌 Please take care.🧡
Tq best advise
Hey Mary, You are very welcome! Thank you so much for your support 🧡
Thanks for this video,help me a lot
You're welcome Snehu!!! We're so glad you've found help!
THANK YOU DOCTOR DAVID ......IT REALLY HEIPS ALOT TO MY KNEES ! 👍👍👍
You're welcome Chuan! We're soooooo happy this has helped you!!!
Love your series! Do you have any exercise to help older folks to regain the ability to jump? I can hardly jump now and I used to do 2-hour dance classes in my twenties as well as clogging.
You have made such a difference in my knee health. I really messed my knee up during the two years I was hobbling around while my shattered ankle healed. But your recommendations have help me understand the mechanics of my knee movement and the exercises/stretches have strengthened my surrounding muscles. I once thought I was headed for knee surgery, but now, most days I am almost pain free. Thank you, thank you
❤great great videos you are the only one that give advice on line without asking to buy nor promote any of your products you are a such a great Doctor !
Hi Lydia! 🧡 Thank you so much, we truly appreciate your kind words and support! We are happy to know we have been able to help 🌟
Thanks you so very much doctor my feet really feel stiff I have sciatica pain please help me thank you watching from Japan
Thank you, the best advice is to listen to your body. From Managua, Nicartagua.-
Hi Oscar, Thank you for the kind words! We appreciate being part of our community. In case you are interested we have a knee arthritis help playlist you could help with your recovery. You can access it here:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
We'd love to hear how you are doing as you progress.🙌 Please take care!
@@epmanualphysicaltherapy Nouman Hameed is here from Pakistan. I got my Arthroscopy done for Partial ACL Tear 2 years back. I've not followed proper exercise. Now my knee is locked and got sever pain. Dr's here ask for again operation. I need a best advice to tackle the knee stiffness
I love you thanks for pain free ❤
Hi Shirley! Thank you so much! We are so happy that these techniques have helped you! In case you are interested we do have additional information and exercises in a playlist we have compiled for knee pain exercises: “Knee Pain Exercises, Stretches, Advice, & Tips Playlist”
ruclips.net/p/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM
We wish you all the best on your road to recovery. Please take care! 🧡
Thank you for such detailed instructions!
You're welcome Grace!!!
Thanks David! I stretched along with you. It feels better in my knee area. ☺️👋
Hey jleetxgirl! We're glad your feeling a bit better!!!
Thanks a lot for your professional, easily understandable advice and tricks. It is such a relief to know that we can do work on our own knees to feel better.
Recently I have been watching your videos and learnt a lot about my knee problem. Your explanations definitely help to understand what is good and bad for the knees.
You're welcome Edit!!! We're glad you've been helped by the explanations from our videos!!!
We hope you get the best knee health possible!!!
Thank you, Doc ! I just came from seeing a "surgeon" because the other guy, another Doc., my 2nd one told me the MRI info showed I could continue to skip & run (similar to my PT; I think she probably knew I was without cartilage, now bone to bone, hurrying me out the door, not knowing what else to do with me, encouraging me to continue run and skip exercises). So, the surgeon today was only to give me "layman's terms" from the MRI, because the 2nd guy had not given the truth, then leaving the business, putting me with the surgeon, laving my GP to tell me things looked "bad" on my MRI info; she encouraged me to seek out another Orthopaedic, or to ask him for a reference. So, here I am with YOU, and I LOVE what you are teaching me. Mine is "bone on bone", and the surgeon was eager to do surgery, even showing me to physical items and how they will be put together.
I just said to him, " I'll give it some thought", while the other part, I knew this wasn't what I wanted to do without further information. Ok, where do I go from here to obtain the "stages"? I give you a "thumbs up !"
Hey Susan, we are so sorry to hear about your knee arthritis and how complicated things can get sometimes with healthcare :-(
But, we are so proud of you for being proactive about seeking alternative solutions! Let's start with learning a bit more about the arthritis stages:
“How To Clearly Tell Where You Are In The 4 Stages Of Knee Arthritis”
ruclips.net/video/74jNLJwgiPM/видео.html
Here is a playlist with several exercises you could do:
“Knee Arthritis Pain Help”
ruclips.net/p/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i
And in case you need a structured program, here is The Knee Arthritis Recovery Program:
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Thanks!
Hey Teresa! We are grateful for the opportunity to help out! Thank you so much for your support. We appreciate you! 🧡
@@epmanualphysicaltherapy
Thanks for such nice & detail explanation on the conditions of knee structure & as to why it hurts and how & what to do to fix it.
I'm so aprreciative & impressed by your compassion in wanting to help.
Thank you very much!
Teresa
I really
Yes that's right. I texted to them I sent it to them and I don't know if they're going to do it but you help me. Thank you, you really
Hey Mary, you are very welcome! We are glad that you enjoy our content and find it helpful! Thank you for checking in and letting us know!
Appreciate your knee videos!
After 2 months pt, your advice makes sense for me. Too much pain w heavy exercises for thighs.
Hey Maureen, yes that is common place for many PT clinics. They tend to focus on the thigh muscles. We hope you can start to focus on the glutes now!!!
I had knee replacement can I walk which you showed
Thanks Doc ! That's really helpful. If I don't move every 30 to 40 minutes I stiffen up but I'm recovering quicker after following ur program and recover quicker first thing in the morning too. Will add in these stretches too.
Hey Miriam! That's great to hear that you're recovering quicker now! 🙌
We're sooo happy for your success!!!
Thank you for this video, my knees are bent can't straighten I will give the stretch a try.
Thank you!!!!!! The first 1 did hurt but I cannot bend that knee at all I had a sports injury...ripped meniscus 14 years ago..so I think I need follow up therapy.
Good Man👌
Thanks Andre!!!
👍👍thanks
Hey Mark, you're welcome!