Fast Fix For Knee Pain With Stairs Or Walking! 55 And Older
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- Опубликовано: 26 июн 2024
- Brad and Mike discuss a fast fix for knee pain with stairs or walking for those 55 years and older.
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~~~~Chapters ~~~~
0:00 Intro to Video
1:30 Arthritic education - knee joint
2:39 Knee extension - straighten knee exercise
4:27 On the Bed
5:52 Patella - knee cap mobilization
7:40 Standing habits
10:13 How to change your walking to walking with soft knees
12:39 Up and down steps knee pain
15:30 Get rid of knee pain when you are walking
17:37 Recap and outro
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All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
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If you are looking for more pain relief options check out our Knee Pain Program on our website www.bobandbrad.com/health-programs/knee-pain-relief-program
Nice legs Brad 😁
Thank you!
Hi Brad, I'm watching the recent videos and wondering where is Bob? A new guy is with you now? I liked you 2 demonstrating PT moves.
What about the back of the kneew
Good tips.😊
Hi bob and brad! I don’t know if you’ll see this but I wanted to give you my sincere thanks for making your content available. A few months ago my 90 year old grandma fell, and lost her ability to walk. Using your exercises she’s been able to greatly increase her strength and grow confident in standing on her own. Thanks to you, both she and the whole family has hope that she will walk again, as we go through the (long) process of finding her a physical therapist insurance will cover. You are truly doing God’s work. ❤❤
😊😊
I love Bob and Brad and been following for years, and now Mike as joined I love listening to him he is a great addition
That's really nice to hear, thank you for giving such positive feedback!
So great! My knee pain was so bad I couldn’t go down the stairs. Now I can, if I rotate my foot in! Thank you! Also thanks for quoting Bob and mentioning him as we think about him often, and not saying anything about him feels strange/sad.
I’m so sorry to hear what Bob’s going through. All my best to him ❤
I'm sorry to ask. Is he sick?
Mike has improved so much.He has slowed his speech, is using punctuation so there is a pause between sentences, volumn has improved. It's much easier to listen to him. He is showing personality even when not talking, and is being nicer. Much more enjoyable to listen to and watch. I enjoyed this video. Miss Bob. Brad is fantastic as usual. So easy to learn from him and he is a joy to watch. Thanks guys for the good advice.
Thanks for watching!
Mike.
Loving you! You are doing a great job. We miss Bob, but you are wonderful.
Just wanted to encourage you!😊
Thank you so very much for this video! I just found you last week, and am doing the chair exercises to get my lower back and hips (not to mention the knees) working again after I messed everything up moving and carrying heavy boxes up and down stairs. I'm 78 and from Wisconsin, so GO PACK GO!!
I don’t have knee pain, yet, but I’m practicing the exercises just in case it starts. Thanks for the info, 😁❤
The saying for curbs and steps my phys therapist shared after my pilon 3 shattered ankle and rebuild to remember which foot steps first was "The 'good' foot goes to heaven, and the 'bad' foot goes to hell". Meaning the injured ankle steps down first, and the healthier ankle steps up first. That's helped me remember for 8 years now. 👍
I like seeing Mike gently swinging his lower legs. It’s amazing how something so simple can be so beneficial to knee mobility. I’m also glad Bob has issues with “Dr House,” everything was Lupus and as a SLE survivor, that show was irritating. Thanks for keeping us updated with the right things to do to improve our quality of life!
Haha never mind all the ethical problems😂
I walk on my toes up and down the stairs.
Great to hear!
I'm 49 years old and pulled my right hamstring 2X in 3 weeks playing baseball nearly 3 years ago. Because of the pain, tightness and lack of healing it caused me to walk striking the ball of my foot first instead of walking with my heel hitting first like you're supposed to. I used these "modified" walking mechanics for a very long time (two years) without realizing it due to not rehabing my hamstring properly. So walking with striking the ball of my right foot first over this time it actually caused knee pain due to incorrect walking mechanics and the weakening of leg muscles. Walking with striking the ball of my foot first caused me to have extremely weak quads (so bad the muscles atrophied a lot) extremely weak hamstring and my calf became very tight. All of this was on the right leg that had the pulled hamstring. Since being properly diagnosed and seeking professional physical therapy it has taken a LONG time to restrengthen the entire leg and hips thru a variety of exercises. So IMO I would NOT recommend walking on the ball of your foot for an extended period of time instead of a proper heel-toe strike when walking. Even though I have used a variety of exercises to strengthen the entire leg and hips again, if I had to choose one I'd choose vertical leg squat/press but with a pause. When the seat comes down and you're ready to push back up, stay in that position for a 3 to 5 count and then push yourself back up. Adding the pause to leg extensions, hamstring curls and the seated vertical/upward sloped leg press has helped a lot. I've worked my way up to doing single leg presses and I'm almost doing the same weight with each individual leg than I was doing with both legs only a few months ago. Of course I realize everyone has their own set of circumstances and it can vary from someone who is young and athletic to someone who has major damage in their knee to someone who has never worked out to someone who has severe physical limitations. I'm just giving my experience of what walking on the ball of my foot for a very long time did to me and how it has taken a long time to correct the damage done. It has taken dedication, hard work and consistency to build the strength back up so once you start your professional rehab, Don't Give Up!! :)
Thank you for sharing!
I do all these exercises. My knees developed wrong (joint structure and muscle attachment) due to a hip birth defect. In addition to knee exercises I also engage in ankle mobility and hip rotation exercises. Keeping all three joints as fluidly mobile as possible is the key to decreased knee pain, where arthritis is substantial. I want my original joints for as long as possible!
Good job, keep it up!
A very sensible approach. Feet, knees, hips, glute and abdominal muscle strength and flexibility all work together. Best wishes
Hi Bob and Brad. I watch you alot.
I have a bad knee. Holding of of operation. So try all you all show. You both are a BLESSING.
AND MERRY CHRISTMAS TO both of you. ❤
What if you’re 44 and your knees are 75?
Just twisted a very old cruciate replacement. In a lot of pain but will try these gently. Thank you for the help...especially stairs
I find if I engage my abs and glutes when walking down hills or steps it really makes a big difference to the level of pain I experience in my bad knee.
i am very thankful to both of you , you both are hope for those who need most and it work magic to them and you both got lots of blessing thanks please keep it good luck
Thank you for sharing this video ❤❤❤❤
I was told that strengthening all the leg muscles around the knee can help ease knee pain.
Yes, it certainly can
This was fantastic! I’ve been working on my glutes! This really helps with my TKR! It is life changing! The pain is still here but focusing on the glutes really helps take the pressure off my Painful knee! 💗🧚♀️🌸💫🙏☀️🌈💚🌷👍🏼💃
Glad it was helpful!
Yes! I, too, have noticed the same thing when I focus on the glutes!😉
I like the stair technique. I go up with knees outward because I'm wing footed.
Thanks Bob and Brad .
This RUclips channel is intensely helpful. Thank you to Brad x Michael
Glad we could help!
Thanks! Got some great tips. Agreed, House walks incorrectly with his cane. I love toe or forefoot walking especially on hard, irregular pavement, concrete sidewalks, and lawns. Also, it's great for going backwards as my ballroom dance teacher taught us practising for our wedding....over 39 years ago. Lotsa love to all, especially Bob. ❤❤❤
Thank you
Very informative! Thank you. Stairs are often a challenge for me.
I really needed this. Thank you!
Thanks for your help ❤
Thank you, I have been suffering fir a while, having very painful knees when walking. This seems to help.
Great information. Thank you.
Very helpful & thanks to you both for sharing this video om knee pain 👍🏻👌
I use to have bad knee pain until I found a park with an elevation gain of 300 feet and and set of stairs that goes to the top. Going up and down the stairs made my knee pain go away. Hiking up the trails to the top and avoiding the stairs caused the pain, taking the stairs relieved the pain, most likely because stair climbing builds the right set of muscles.
Wow! It is EXACTLY using stairs that aggravated my problem! Nothing else than that! What has helped is a pt that showed me to grasp my thigh a couple inches above the knee, while standing, and then grip around the thigh and push it down hard. That was the only thing he taught me but it has helped a lot! There is a version of it on this video, but they show massaging that area. It causes the quad muscle attached to the patella to loosen up, easing the ptessure on the patella. I am seeing more videos that mention strengthening the quad is not a good thing with knee problems and I can see why!
You guys are great! Thank you!❤
Great thank you!
Very practical !
thank you so much, very educational
❤Thank you knee mechanics. Your videos are educational and supportive
Glad you like them!
Thank goodness for these guys. I started having arthritis in my knees this year and it is getting worse. My doctor suggested ibuprofen and arthritis creams. Didn't work for me. So I came to Bob and Brad. The things in this video make sense because it's taking my full weight off the arthritic leg. I tried some of the things in this video--the soft walking with a cane. Oh my gosh, what a relief and I found out I was using the cane incorrectly. Geez!! And I can't wait to try going up stairs. I'm sure I am doing it wrong too. I'm a walker so no problem there. I'm going to try the exercises they suggested too. I want to get rid of this stuff. Thanks guys. You rock!
We want Bob back!
Really,honestly get used to the change and quite whinning.🙄
thanks Doc, its not just for over 50, but for someone like me in mid 30s, who is having severe knee pain since many years and daily struggle with stairs etc and commuting around is a nightmare, will definitely try all,
Thanks Bob and Brad sir
Iam suffering With knee Pain
I hope these exercises may
Help me and others. God bless
Both if you sir
Thank you guys, very informative 👍
Thank you for another educational and helpful video! My best wishes and blesssings for you :D
I miss Bob but at the same time, I really enjoy Mike. 🙂
Thanks guys 👍👍
Very good therapists 👍
Brad glad to see you and Bob bringing on a “youngster” 😁 to keep the legacy going, Mike has the best teachers, he’s doing a great job, Bob your influence is still there behind the scenes I know it and Brad makes sure of that too, sending hugs and positive vibes your way lovely man. Thank you for this information, especially the standing advice and stairs I’m 8 was post TKR doing ok but still need that extra guidance and reassurance from you guys to supplement my great PT and Consultant. You won’t see this comment as it’s an older video but wishing you guys and everybody out there a very merry Christmas when it comes and best wishes for better knees in 2024 😁 lots of love from a very cold Scotland ❄️🥰🏴🇬🇧
Thanks for the kind words. Happy holidays!
I’m so fed up with my right knee. I’ll defo try these and hope it helps me. Thanks guys. 😊
I’ve found hiking poles work well for longer walks if my arthritis is flaring up. Thanks for the advice
Canes really do help. I've had the need to use one - occasionally since I was in my 30's. After the first few times I realized that anyone can have need of a cane regardless of their age because of a variety of illness or injury. It has nothing to do with being old. They are simply a tool to use when you have need.
Yes, very true
In my own case now I feel acute pain in my good leg muscles especially ni raining season cold, what exercise do you recommend.
Have these exercises been tried and tested and ever helped anyone? Or is it just hot air to get more subscribers?
Absolutely!
This was a reply to the younger person using a cane.
Thank you so much for very good information from uk 👍
It good to have fresh brad in the morning
Yay!! Great to hear!
Thanks for good information as I’m suffering knee pain this inflammation will help me.
Learned a lot
Thanks
I. Have pain below and in kneecap for two weeks
Shoutout to Bob - Hi Bob! Hope you’re doing well!
Hi!
Wow thank you this video really help me. I was worried that I can’t bend my knee it hurts so much. As you are talking I’m applying all what you said in this video now I can bend my knee God bless you
Thank you very much sir
Great info!
Thanks!
Excellent
you can use the forefoot method
to make stair descent easier
especially using your heel
to brace on the riser
Hi Bob!
You're describing my knees. I can barely walk after P.T. for days. My knees don't extend very far, but they are getting straighter.
Brad, is the young guy related to you? Love everything you guy's do for us! Say hi to Bob. 👋😊
No, Mike is not related to Brad or Bob. He has worked with them for several years in their therapy offices :)
THX Cane Education ---- super. Now I will use it correctly... Yeah! Opposite side from my injured knee. Cool, Thx
13:05 Rotating my foot outwards really helped me out. I'm able to do squats pain free now by rotating the foot outwards. I'm only 30 but both of my knees are popping and creaking like a rusty door hinge. And when I bend to about 30 degrees, I feel the strength just vanishing from my legs, and if I keep going it becomes painful. So doing squats was out of the question. Well until now. I just managed to do 4 sets of 20 squats pain free by rotating the foot outwards. Both knees were still popping and creaking, but at least there were no pain.
Brad and Mike, do you guys have any ideas as to why they are creaking, and what I can do about it?
And lastly, thanks for the video, that rotating of the foot really did the trick!
I have to lead with the good, down with the bad. I haven’t tried turning my foot out or in though I have pain in both knees. It’s been one year with this pain and two orthopedic surgeons diagnosing me completely different so I’m just doing my own exercises. Thanks for these because I’ll add them to see if they help.
after watching Bob and Brad for a couple of years, I seem to have appropriated moat stuff - doing the knee extension every morning even before I get out of bed is one, what I have to try is the duck walk up stairs; I am disappointed at myself that I can no longer change feet going down, I have to do it the toddler way - had been hoping to improve but even Mike seems to suggest that may be a no? At the moment, I am experimenting with doing squats in between my long sessions at the desk/computer and it seems to reduce the pain on getting started walking. and I notice how much difference mood makes. - Hardly any pain on a good day! PS my condition is double meniscus tear left and now also right hip osteoarthritis (because of compensating for knee?), both I chose to treat conservatively yrs ago. Will look at your knee program. Thanks - and yes, Mike is not as shrill as he used to be. Thanks all around. 😊😊
😮❤ wow you just stated exactly how I've been feeling. My knees hurt so bad that I can't exercise and when I do exercise it gets worse and then I gained weight and then I got depressed. And I'm 53
This was very informative. Do you have recommendations for walking shoes for a senior woman?
I had a PT tell me I was walking wrong with the forefoot walking you recommend. She urged the heel strike method. After I went home, I ignored her.
I asked my Physio regarding how to walk upstairs and she just didnt know and replied I should avoid using stairs😢… which I cant. So thanku for guiding us
Omg, how timely! My knees are failing me bad, and I'm in my 30s!!!
we are sorry to hear that, but we are happy we can help!
After 2 knee surgery s, always had pain, now nothing whats so ever to me there is 2 exercises that will cure it.
1, is walking backwards on a treadmill.
2, try sitting your arse on to your heels in a kneeling down position be patient with this takes time 3x a day, trust me it works
Thanks to both for this video! I have the cartilage gone in both knees and my left hip joint! I went to one specialist and he said the pain I was probably going to need knee replacements! I went to another specialist as a second opinion, and he said it was my hip joint, not my knee, and I needed a hip joint replacement! I'm afraid to go to another specialist, he may say it is my ankle joint! What next?😢
@BobandBrad What about knee pain when squatting/lunging? Can you do a video for that, please?
I think anytime you guys talk about knee pain you need to talk about kneesovertoes guy. His exercises help so much. Everything you said seems valid to me but also for long term relief I think his exercises are important to be aware of
We have done videos with him, we do have great respect for his knowledge as well!! Here is a link to all the videos we've done with him: www.youtube.com/@BobandBrad/search?query=knees%20over%20toe
Thanks for the exercises. They are very enlightening and I believe I will get some pain relief from these! Body mechanics are the most important. Thanks Guys!
You're so welcome!
Great!
Thank you for watching!
you can rappel downstairs by using
the rail as the "rope" and even take
2-3 steps at a time descending
in reverse like a cliff
Great video! What brand/model of shoes is Mike wearing?
Thanks! Mike is wearing Whitin shoes. You can find them on Amazon if you like them.
What if both knees are bad. Any tips? I have spurs on both knees and I’m
43 years young.
I will add this to our to do list!
Can you please describe the best foot position for using a clutch in a manual drive vehicle?
Very nice good
you can lean forward quite a bit
climbing stairs and take them
2 at a time so the stress
in mostly ham/glute
not quads/knees
Thank you so much…..love the shows, very helpful
Glad to hear it!
Perfect
Glad you think so!
These do help - you would be amazed -
Would these exercises be good for recovering from a torn ACL? I plan to do the exercises from your video on how to walk better (strengthening the anterior tibialis - hope I spelled that right) as well.
I started doing the parkwalk on my old days 😂 and now my knee is very painful i will definitely try this
I have found that I need to put my heel down first and push through my whole foot, including all the toes, because that lessens my foot and leg pain. I guess I need to use those muscles.
Big hiker, I had serious pain coming down a mountain last weekend on the outside of both knees caps only when going down… anytime the path flattened of climbed there was zero pain… it’s still a bit uncomfortable going down stairs now… I think it could be ITB that’s my best guess could you give any advice or recommendations to what you think it could be and how to fix it? Love the videos thanks
Please tell me where you can get that cane you have in this video. Tia 😀
I walk down stairs backward. It's much easier on my knees. You just have to be careful and hold the railing.
Excellent advice many thanks
You are very welcome!
I can't move either of my knee caps. I will try the exercise for a couple of weeks. I have pain 24/7 so l'm will try anything.
What stretches and exercises can I do for severe OA of the patella femoral area. Need help too painful to walk.
Thanks guys! at 68 I still like to do some running but have achey stiff knee's, and have to take care or I can get the odd pain spike,luckily I can just about manage it. I do some exercises in the morning , but can be a bit hit and miss on frequency. I suppose I should keep doing them more...
Yes, try to get into more of a routine :)
I’ve been going up my basement steps backwards(very slowly and carefully😬)It has helped to strengthen different muscles I think and alleviates my knee pain. My pain is usually felt when I am going down steep hills and stairs after I go on intense hikes or walks.
What about using knee cap messager? will it help?
I am 80+ years and I have pain in both my knees. The meniscus in both my knees have been damaged and I have arthritis in both knees. Sometimes I have alot of pain, but I try to do exercises to ease the pain. I also arthritis inmy lower back and sciatica in my lower back. When I am in alot of pain I do aque therapy and it helps a whole lot.
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