Knee Pain Exercises - Physical Therapy For Knee Pain
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- Опубликовано: 28 сен 2024
- KNEE PAIN EXERCISES - PHYSICAL THERAPY FOR KNEE PAIN ⭐️Jessica takes you through a basic home exercise routine for a variety of knee injuries and pain. As a physical therapist, these are the knee pain exercises she gives to most of her clients with knee pain. She will explain a common cause of knee pain and talk you through the exercises in a clear, concise and encouraging way! ⭐️ Find Jessica's entire workout library, full length workouts, tutorials and recipes 👉🏼 www.jessicavala...
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
1:25 Quad Set
2:33 Short Arc Quad
3:46 Straight Leg Raise
5:12 Clam Shell
I cannot believe how helpful these simple exercises have been for me. The knee pain started to lesson by the third day, and even the hips feel better. Jessica has helped me with back pain (gone) and with her general Pilates videos. She is a treasure.
Yes, I was just doing the stretching and fallowing along. This feels good. Thanks!
Pilates video? Thank you!! I'm going there next!
You should thank her ❤❤🎉
Hi Jessica! I just started my weight loss journey and managed to injure my knee in the first week (big whoops) I felt so discouraged that my routine was now disrupted, but the exercises u provided in this video helped me get my knees back to 100% just after 3 days 💛 thankyou for the work that you do, God bless 💛💛
I was having a difficult time walking due to my knee pain after a run last week. Then I returned to work as a CNA the next day for the first time in three months from family medical leave. That was rough. I did these yesterday and my knee pain improved significantly. Thank you so much.
Very helpful! My knee pain has recently been returning and I needed a refresher from PT I did years ago. These exercises are almost identical. thank you!
Great!
I’m commenting again. At first when I read how quickly people felt relief from these exercises I didn’t believe it. I WAS WRONG! I did these exercises every other day for two weeks and I do not have any pain anymore. Thank you so much.
I am 48 year old big girl & proud parent as well as a caregiver. When I was younger I was super active in sports. Mentally, I still think can get my athletic swagger back. Realistically, I've been walking for the past 9 weeks after a recent medical scare. As I got stronger, I built up confidence to start on the first 2 obstacles of a nice obstacle course at the park. This Sat. I felt my knee twist wrong when climbing the net. The pain was awful, the next morning I could not move . Thank you for posting this video, I was helpless without it!
I am so happy I found this video. I tore the meniscus in my right knee a few months ago and have been going to physical therapy without much improvement. At age 65, surgery was not the first option. I don’t want surgery, but PT hasn’t been effective. I was searching RUclips for something different. I watched this and was amazed she only has 4 exercises and they’re not hard. I’ve been doing about 10 in PT, but only 2 of these. I’m going to be trying this. Anything to avoid surgery!
I’ve been doing these exercises for around 10 days and have certainly found improvement. Thanks Jessica, your videos are so very precise, clear instructions and certainly help me move more and help with posture too❤❤
I'm so glad to hear it!
Omg thanks so much its so helpful! I am having patellofemoral pain from squating and glad that I found you. xx
I have Patellofemoral pain as well, anything that helps
I am a marathon runner so I need my knees!!!! after doingthisfor 3 sets i could feel the pain in my knee leaving!!!!!
Great!
Since I have been doing your knee pain exercise my knee is feeling so much better!!!!!!! Can I buy some Starbucks Coffee or lunch? Lol
You are definitely awesome!!!!!!!
Hey me too am a marathon runner too and knees are very very important !!!!! :)
Sure is !!!!!!!!! Lol
Thank you! These exercises are so gentle but effective in regaining flexibility and strength.
Thank you dear for your easy but very useful tips to get rid of knee stiffness n pain...once again thanks for serving the humanity free of cost
these exercise helps me to get rid off from swelling as well thank you:-P
when I do the 1st exercise i have a little pain that is located above the knee :/ is that ok to feel that or should I stop
Jessica, these exercises have helped me so much. Thankyou!
I am not used to following exercise instructions but after the first week of yours I feel a difference, thanks and I hope to keep them up. Say, not to get personal but what is that black string coming from your shorts?:)
My knees were in bad shape and these exercises really helped me! The pain is gone & I’ll continue doing them to strengthen my knees. Thank you so much🙏🙏
Thank you so much for your videos, I started doing these yesterday as I'm training for a marathon and my knees are a issue after 20 miles, they felt pretty good today after doing these exercises.. Thank you 👍
I have had 2 knee replacements, last one 1 a year ago and the other 7 years ago. I’m young, only 62 years old and used to be very active but due to my osteoarthritis and osteoporosis had to adjust my activities. I am so glad I searched on You-tube and found your yoga for people with knee injuries! I just retired last week after working 10 hour days at a highly stressful job. Now I am focusing on my health and looking forward to making this a daily routine.
We are glad to have you here!
My knee has been going out for about two years.. THANK YOU.. Two or three years of blowing my knee out (only it is moving like my knee cap? Clicked you video three days ago, Like totally found a mussel group by my prior injury (acl) that basically had no mussel group. UNREAL on the first few min.. The leg and tighten method. I liked share and subscribe. Thank you so much.
Thank you for explaining about the knee pain. That is exactly where I am. I am trying to prevent surgery. I feel so good after I do your exercises. Thanks again, Rhonda
Hello gorgeous 😊, how are you doing
I've been following your blog for a while now, and I'm always impressed with your information and advice. I'm sure these exercises will be helpful
You saved me mentally and physically. Thank you Queen
Hi Jessica. So glad I found your channel! It's great to find a coach who is professionally trained, teaches well, and is clear and beautiful too! There's no negative to this relationship! 😆
So, this past mid-March 2022 I had an accident snow skiing. A tumble that injured my dominant knee. It didn't swell much at all. I had some mild fluid buildup behind my knee cap for about 5 weeks, but swelling wasn'tnoticeable to anyone else or myself. I skied down the rest of the hill very slowly and could stll walk carefully, so it was minor. My first and hopefully only knee injury though. I have kept it active for these 5.5 months but didn't do anything "rehab-ish" . It has healed up about 95%. The only pain I have left is walking up stairs (hiking is okay though usually), and trying to do a full squat all the way down to the ground, like a caveman. 😆 When I stair climb or step-up, the knee hurts around the top of the kneecap. And when I squat or pull it closed in a stretch, it hurts from about the 97% full compressed position in the sides and kneecap area also. I can close it, but I can't put full weight on it. It's gotten progressively better over the 5.5 months of regular ranch chore type activities and walking, hiking, etc. I can jog on it for about 100' before I feel pain on the kneecap.
Anyways, last week I spent a few minutes saving knee exercise and rehab videos on RUclips and started exercising for 2.5 hours, 3 times a week, using only leg and lower core material. I do each exercise I choose for 5.5 minutes, and the move on to the next, with short 2 to 3 minute water and walking breaks in-between. So far, after 5 workouts, I'm feeling much better. And sore of course. I've never really worked out my legs beyond running and stairclimbing, so this was needed anyways. I'm 47 years of age, btw. I don't want to age with my most important area of my body being the weakest.
Do you suggest anything in addition to this video training?
Thanks again for your free coaching! 😘
Would be great if you did more of a follow along video. But very informative and good that there is not a lot of fluff.
Thank you so much for sharing the exercises you've provided has been proven effective. It is important for everyone to know that they have to remain consistent in order to keep that knee pain away depending on their condition after they've seen a bone specialist and a physiotherapist. Thank you so much again for posting this video because it creates an alternative so that we don't get bored doing the same routine to prevent boredom that can cause people to be inconsistent. Please continue to post videos for knee pain exercises, back pain and leg pain that may be triggered by rheumatoid arthritis.
+Annastecia Salmon I think your feedback is spot on :). Thanks for the thoughts on new videos for the future!
Jessica my knee pain came back but by doing these exercise has heal me. I love you thanks so much.
You save my knees ! thank you so much Jessica
Thank you so much! As a volleyball player I put my knees under a lot of pressure on a daily basis at training.
I couldn't walk for 4 months because of osteo knee pain but because of Covid, was too afraid to go to the urgent care--plus I couldn't walk to get there or get in an out of a taxi. Now, I've received a cortisone shot in each knee which was miraculous! Instantly, no more pain! But as a result of the non-activity, my legs are like jello! and I can actually SEE the lack of muscle tone. Scary. Thank you so much for these exercises! Until I start my PT, these are going to save me!
I hope they help!
Thank you for sharing! At first i was skeptical- as in I thought maybe I´m not able to do these properly. But at the end of it I feel a difference. Though I must say the clam exercise was not so good for me, it was causing a pinch in the hips. Is this the sciatic nerve feeling pinched?
Thank you for the detailed explanation. Can someone who is overweight around hip do and get the same benefit.
Hi Jessica , thank you so much for your time creating videos for everybody to use . That’s is very kind of you.
Just a question with first exercise (in general) can I do both leg in the same time or has to do one at the time.
Great work!
thank you!
Thank you are so smart and this has really helped my knee injury !
Can you do the first exercise two legs at a time? Can you do it standing up?
Thanks! Coming off a fractured patella where I had 2 correction surgeries and 10 weeks 100% off leg than another month in the brace but weight baring. Still a ways to go almost a year later.
This is what's known as the perfect lesson. Awesome instruction.
Thank you so much for this video just wondering if everyone on here that has knee pains that have made comments does your knees also make really loud crunching noise when use bend to sore and horrible thank you so much for this video jessica xxx
Thank you sou much it helps me , my knee started to have pain since i diagnosed with slip disc my right knee was in pain now.. i alsp have my sports which is mountaineering i wan to continue this but i was worried maybe i would be in injury anytime when i climb thnks mam..
Nice & simple excercises ,well presented.very useful for me ..
Thanks Jessica
Wow this was great! My only concern is I have really wide hips and just laying in that position on the last one hurts and I felt that mostly in my hips.
Same
Hi Jessica, I'm so glad I found this video. Great help. I do it every day along with hip exercise video that you do after a year of trying other things.
Glad it was helpful!
Very good and doable excercises.Thanks a lot.
Enjoyed your video and trying the exercises now. 2 obvious things that I did wrong. Raised the head of my bed for Reflux, which caused pressure on knee as I'm a side sleeper and kneeling on the driver seat to reach back for parcels in a delivery truck. Both aggravated the knee to point that I may not be able to do delivery anymore. The PT only gave me the leg lift exercise and offered pain drugs as I'm bone on Bone in Medial side.
I like this knee exercise, it will help my weakening and painful knee. Make video on bed exercise including stretching and neck pain exercise. Thank you in sharing.
Well explained and easy to follow.
Wow! This was great! My knee feels so much better after doing these exercises. Thanks!
Hi doctor
I watched your video I am amazed by your explaining things.
I have bend in my legs when I stand or while I am laying on floor there is always some gap in knee And floor. My leg don't straight and don't touch to floor knee is always bend and have some gap in floor and knee
Please suggest me some exercise. I will be very thankful to you
I would suggest my hip opening stretch routine - good luck!
Thank you so much dear, these exercises are great.
Great excersise from one day of use already feels better
Thanks for these exercises.
Hello jessica and thank you for this most informative video.
Question: what is your opinion on ice/heat to the affected area? When to use or when not to use........
Thank you, Jessica. Great channel.
Thank You Jessica. I tried the Quad Set and the pain just went away. I can get back to running again. I can't thank you enough.
Thats great!
Excellent. Thank you.
amazing this lady still maintain her high school body shape after so many yrs!
I woke up and felt my kneecap a bit "tight". It didn't hurt but it felt weird, as if being pulled up a bit. Then I released the muscles on the outside of my left thigh had become tight (I had done a 2 hour pilates leg routine the day before). I gave myself a 30 minute massage (my physiotherapist taught me how a year ago) and Oh dear, it was kind of painful but it did help. Since Monday, I'm doing that and these exercises everyday and I can see how effective it is. Hope to feel better tomorrow.
Thank you for this! I'm going to incorporate them into my next Pilates class
suffered a pcl tear recently and recovered can you help what are the exercises to strength the knee as I am pain while walking
exactly what I was looking for. Simple, easy...and legs I can be inspired by...
Thank you Jessica, I will do these exercises 😊👍
You're so welcome!
thanks for the information - trying to continue athletics and prevent injury
Thanks for this, Ms. Valent. All but the clam shell could be done with both legs at the same time, but is there a reason that it's better to do one leg at a time?
I'm struggling with what I think is an IT band issue in my left leg. I feel it in the hip a little but the side of the knee is the worst part. I've seen other exercises focused just on the gluteus medius to help fix the IT band issue, but your video is the first I've seen using the quad movements to help relieve knee pain too. I echo others that it actually provided a sense of relief right away. I'll keep at it, along with the other exercises. My feed is showing your Pilates for Knee Pain Relief too. I'll check it out.
Thank you so much, I've had trouble with my knee pain for a little over a year. This helped me a lot.
+Harry wallace I'm so glad!
Thank you so much! This is so helpful!!!
You are very welcome!
Had a total knee replacement surgery 3/1/21. At 7 months can only bend to 80-85 degrees. In pain all the time. Are there exercises for me ? I do quad exercises in my 4th course of PT. And, yes, I had manipulation under anesthesia in late April. Prior to that, was bending to 90. Afterwards 60. Now 80-85
thanks bruh I just got this pain like a day ago and its already getting better because of you
Thanks Jessica
Thanks I feel better
thank you thank you thank you jessica! these exercises are very helpful, very grateful to you for making this video to share
This is terrific knee replacement Pre hab.
Thank you so much for all the knee exercises. But I have a question about the last one (clam shell). I have been to many therapists for my knees and they always give this one but it only seems to target my external rotators not the glute medius. Thanks again!!
+S47505 That's a great question! The clamshell movement is going to target your external rotators the most, meaning the piriformis and 5 other hip muscles. I use the exercise both as a strengthener for these muscles and a stabilizer for lumbar rotation. There is an abduction piece to the clamshell, though, so you will be getting some gluteus medius and gluteus minimus as well.
I will try it
Watching your video definitely helped me forget i had knee pain! Lol!!! I also came here for the music!
Thank u
Beautifully helpful knee video...thank you!
Very good demonstrated
Easy reliefs...have tried them... ❤️
May I ask you if these exercises still have an effect if you've been experiencing overuse complaints in both knees for months?
Thank you! ❤
Great, thanks!
Thanks a bunch Jessica!!!
I just got my runner's knee today and it's my first time. I feel so much relieved and the pain is fading just after your first exercise. You're incredible Jessica!!!
Thanks for letting me know that you are feeling better!
Very helpful.
Thanks for putting this out!
Can people with lumbar spine compression do the above exercises?
thank you for your video
Thank you so much. I'm feeling so much better now.
Hi the first exercise the quad set the toes must be pointing towards the ceiling or pointing towards us
Hi I hurt my knee and the pain was just on the inside like you showed and the actual kneecap. It has got better day by day (10 days). Just hurts a bit but very stiff. Is now when you start the physio or further down the road?
Thanks a lot for these info
Hello Jess,
When I stand for a while - for about 10 mins, there is growing weakness and pain in my knee and rectus femoris tendon.
I visited 4 doctors, and none of them are able to cure the issue
I've been lifting for years - the mistake I did was not stretching enough.
Now, I've been deep stretching, doing low impact exercise, foam rolling etc. Still the issue persists.
How can I permanently cure this issue?
Hi! these exercises are great for my chondromalacia and I've also been giving little taps on my vmo to remind it to work - just a quick Q - can I do them on both legs at the same time? I like to get as many of these done as possible thoughout the day but would take forever if I do one leg at a time. Thanks!
It's best to do them one at a time so you can really focus on the muscle and make sure it's activating. It's ok to do fewer reps if you need to!
Thank you so much.Very nice
Merci beaucoup 😊
Added thought: I do carpentry and framing and have been going up steps and a ladder almost all day long for several days. I don't understand how this much activity hasnt healed my somewhat minor knee injury. I know that it may not isolate the exact muscles but all of these muscles work together.
Wow that’s insane. Instant relief. Pain almost completely gone with just a quick test run!
Thnx