5 Proven Exercises for Knee Osteoarthritis or Knee Pain- Do it Yourself

Bob and Brad the two most famous physical therapist on the Internet, hey lucky folks out there I’m Bob Shrum physical therapist, Brad handy physical therapist. Together we have the most famous physical therapist on the internet, no pity in the course and hey Brad.

We got five proven exercises proven in the sense that we & # 39, ve used them, and I & # 39. Ve worked right for knee osteoarthritis or knee pain. These are things that are easy to do and 5 things that you can try and you want to implement them right now.

Yes, Wow, wait till you see them. Ok do the video first! Okay, so ask your arthritis just means typical arthritis that you get wearing down of the joint right there, and quite often sometimes little pieces can break off and get in the wrong spot, and also, and that’s.

Why this first one it often comes in handy sure, all right. This is a mulligan technique, Brian Mulligan, again from New Zealand and what he does you go ahead, and this is the painful need this one actually works, sometimes Brad with people who have even a little bit of cartilage problems.

Sure I had a nurse do this and she had great luck with okay. So what you’re going to do is going to put the leg up and you’re, going to actually grab on to the lower leg and you’re, going to turn it in turn.

It this way. So so the idea is, we want to get that tibia bone to rotate the right myth you have skin around it and flesh. So you & # 39. Ve got a really grab deep yeah. The whole idea here is that when you bend your knee Brad, believe it or not, when you bend your knee this bone right here turns sure people don’t know that they think it just is like a hinge, but no this bone actually turns, Like this, the natural mechanics, you have it, so if you help it turn it’s, going to go a little bit further and if there’s, a problem within the joints, sometimes that helps it smooth out or it settles it.

Maybe moves a little piece out of the way yeah. So again, this is for someone that’s pretty high level. You have good balance. Your mobility is good, but you have knee pain. That’s, a good point Brad, because yeah I don’t want you putting your foot up here then falling over and then so really good hip right.

So you want to make sure yeah. If you have the balance to do this. You’re, going to put your leg up again. I’m grabbing with both hands and I’m. Turning this leg right here, I’m grabbing, pretty deep, I’m turning and while I’m turning, I’m gonna go ahead and bend, and you’re only going to do this.

You’ll know, look at that crack Wow yeah! When you do this, it’s, going to move further and with less pain. My opposite happens and it starts to hurt more exactly. This is a pain-free technique. You should be pain-free right.

It does not work for everyone. As a matter of fact, there’s, only a certain percentage of people will work for, but it works. It works well yep. So you & # 39. Ll know right. You’re, trying to get more knee bend.

If you can, you know, especially if you have limited deep end. If you look at one knee, if you lay down Brad, can you mind if I lay down go ahead and if I I bend one knee and it goes all the way back like this, I’ve, been the other knee until I goes.

This far right at the arthritic knee this might be a good technique for yep all right. The opposite is also true. If your knees, if you put your legs up on a stool or a chair and one knee, goes all the way down the other knee stays bent and that’s, the arthritic knee you’re, going to want to regain that motion Right, if possible, they have found that even a slight gain in motion will decrease the knee pain in that leg, and I have found this to be completely true.

Bread we’ve, had great success with it right, and this is a whole concept that Mackenzie yeah. This is a candy cotton concept, so you’re, going to want to get this nice traitor again. So what you’re going to do is going to go ahead and put it up on a stool.

Let’s. Put it up on maybe that yep that’s, any better stool! You can see it there. We go! You’re, going to put your foot up on the stool, the one that’s, giving you trouble and it’s very simple. All you’re going to do is push down.

You can push down here and here not on the kneecap, not on the kneecap, and you’re, going to do what we call pressure on pressure off pressure on pressure off and by actually saying the words that tells you.

How long to do it right you at the time I so yeah pressure on pressure off and I don’t know if I mentioned on the other one, you should do a 10times sure and you can do it twice in a row if you Want but I’d, only do it once a day and this one you can do throughout the day.

Sure – and one point I want to bring up Bob is: when you do this, you see the first one. It hurts it. Doesn’t, hurt, feel good, but by the second or third one. The pain should start to decrease right, and the range of motion should increase a little bit over time right.

If you push it, it hurts, and by the fourth and fifth one it just hurts more and more than just stop, then back off a little bit. Maybe don’t push as hard that four or back off to the next day. I had one guy do this.

I got ta tell you, though Lee and he went a little crazy on it. He got really sore yeah the first day and ended up working for him, but he was. He was kind of upset with me the first day that it gotten so sore cos, but I didn’t.

I didn’t expect him for him to go home and do it every 10 minutes. You know right celery. Well, the first day, I would only do one set of ten and then next day see how it you know, fared and then maybe do two sets of ten.

So you got all that Brad yeah. So these you only do it if it responds well day to day. I know what you mean. Some people say if 10 is good. 100 is better right, but don’t it. You’re, spreading the forces out over the joint.

If you don & # 39, t have the joint. If it’s, not moving as much as it should be, it’s just rubbing on one little spot. It’s, still squirting the forces out right all right. In addition to that, you’re going to want to do some strengthening to the knees, so those two are for the motion right and so now we want to start some strengthening.

So a good one to do is just a straight leg. Raise Brad and in theory you want to get the motion as much as you can and then go to the string right to me. The best gain you’re going to get is from the motion sure that’s, that’s.

What’s going to help? You decrease the pain the most, but over time. The strength will help you sure. So a straight leg raise Brad. You can do a lot of different ways. You can just go ahead and sit up like this, and I’m going to strengthen this one.

I’m just going to go and lift up like this. One two: three, four: five: six, seven, eight, nine ten! Do it again. I want to point out you do this 15 10 done the knee all the way to get those quadriceps kicking in see I don’t even know.

I was doing that yeah little things. I can. Maybe you Lauren Isaac’s. It is harder right now, more little thing Bob do that and pull your toes out on Tuesday or it’s harder. So these are the little things that happens you can lay down and do it this way a little easier to start off with you could turn it a little bit, maybe get a little more of the VMO right.

You bet – and this is one of the classic things – that a surgeon will say: the person cannot walk, take their brace off until they can do a straight leg, raise and keep it locked out, good set of 10 and hold for 10 or 10 seconds with 10.

A count of 10 right and you can do the 3 ways, but I don’t know that let’s. Not even do that hi Brad! Now let’s, keep it let’s. Keep this one’s; 2 o’clock; yep! Ok, there’s; a lot of options here, but we’re, going, I think, with some basic ones that work all right.

How about the next one Brad won’t, we show a hamstring strength anymore. Sure you can do you want to do that? One I’ll. Just put you up on a chair here now. This is for people that, if you know your mobility is good, where you can go down to a carpeted floor and you can go up to a piece of furniture.

You know some people can get down on the floor, but they can’t get back up right, knee pain. So if you got that problem, this is not for you. This is for the people or mobile and alright. This is just a great hamstring.

One, if you know the hamstrings are in the back of the leg they connect from the knee down to the the pelvis ischial tuberosity you don’t need to know that, but what we’re going to do is I’m going to think about pushing my heels straight down into the chair yeah.

I’m going to push down and I lift my butt up a little bit. You could start out with isometrics and just push hold it for eight to ten seconds and relax, and you will feel it right in here and you’ll, do 10 reps of that and again with arthritis.

You want to make sure you’re, not having pain right. So you shouldn’t with this, and then you can start to pick up a little higher and you can get some hip involvement if you scoot yourself away a little bit and work here, you’re, going to get both hamstrings and You’re, going to get a little hip motion in there and that’s, all good for you, two up that’s.

All part of the walking phase. Is there all these joints and muscles work together? When you’re walking good, there is an option. One thing I do Bob probably more than you do is I’ll, do kind of like on and off as opposed to the whole for ten seconds, so that’s, an individual preference.

I then, depending on the first one, all right, the last one that you’re going to do is just very simple, shallow squats yeah these you know these are good for you great one for the knee, but most often people can’T go but down very far before they start running into pain, yep, but you most people can do a version of these sir, so you can do it from hanging on the chair.

You can, or you can do it in front of the chair. If you want like this, and you’re just going to squat down slight and come back up again, I know that doesn’t seem like much, but it actually is a great knee strengthener and it and you’re.

Trying to stop the knee from going past the foot right, Brad right, you want to show that with uh. Again, if balance is a problem, make sure make sure you have something to hold on in France. So when I’m going down, I don’t want to see this the knee going way past the foot right puts a lot more like right about there.

You can even do a little bit. Lunges like this Brad. You can do shallow lunges, where you just kind of go like this yep and that’s where yep that’s, where our chair helps out really a lot. Is nice like this yep, you can put a chair there.

If you have a cane, you can put a chair in one hand cane and the other anything to keep your a stability. All those those are nice functional, strengthening activities and they’ll work. Well, all right Brad.

What’s say you? I stoled your line all right going about. I say that we can fix just about anything except for this broken heart right. There hon it’s, just it’s been a yeah, but I got some big ideas for 2017 on this.

It’s, going to bring alright race the boat you guys can’t wait. Kenya thanks for watching you

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