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Hey everybody: it’s, Doctor, Jo and Batgirl Remy. Today we’re, going to show you some stretches and exercises for osteoarthritis of the knee.. Let’s, get started., So bat girl, Remy, is off protecting the city.

I’ll, show you the stretches and exercises. You’re, going to start off with a quad set. With the quad sets. If you roll up a towel and use that as a target a lot of times that works better than just trying to go straight down on the ground, but you can.

, What you’re trying to do is squeeze this quad muscle, activate it contract. It and push your knee down into the ground., So if you have a target, it kind of helps your muscles figure out what to do. Squeeze and if you pull your toes up while you’re, squeezing that helps kind of lock everything down.

And Hold that for about three seconds and then relax. Do that about 10 times., Just squeezing and relaxing., Then the next one you’re going to do is a heel slide., So just lying down, you can do it sitting up, but lying down is more Comfortable.

Prop up the other one to kind of protect your back, so it’s, nice and loose and then just slide your heel up towards your bottom. As far as you can go and then slowly come back down. Now, if you have that osteoarthritis in your knee, you might only be able to get to about right here and that’s.

Ok.! You just want to go until you feel some tightness in the knee joint. You don’t want to feel pain, just a little bit of tension in there., And you can go kind of continuously. If you want to – or you can come up and try and hold it there for about 3-5 seconds, if it’s a nice stretch and do about 10 of those.

, Then the next one is going to be a bridge. So bringing both feet up And come up bring your bottom up off the ground until you’re, almost in a straight line and then slowly come down about one segment of your back at a time.

. So it’s, really controlled. Don’t just plot back down, but come up, and then nice and slow back down. So do about 10 of those as well and then nice and slow down.. Then you’re, going to stretch your leg back out and your gonna do a straight leg.

Raise. Keep this one propped up, because you can use it as a target for your leg.. You don’t want to bring your other leg up much higher than that you want it to be a controlled movement. The whole time.

So take your toes and pull them up to help lock out your knee, because you want to try and keep that leg straight. The whole time and slowly come up to where they’re, almost equal and then nice and slow back down.

. So again, don’t just plopped down the let gravity go down really control that movement.. This should be slow.. If you’re, going fast like this, you’re using more momentum than your muscles, so make sure you’re controlling that movement and then do about 10 of those as well.

. Then you’re, going to roll over onto your stomach and do a hamstring curl. With a hamstring curl. You want to make sure the top part leg stays nice and flat on the ground and then just bend your foot back towards the bottom.

As far as you can and slowly come back down., If this is pretty easy to do, you can add some ankle weights on there and just coming back as far as you can, and slowly and control it back down.. So again, just starting off with about 10 of those.

And then the last one lying down is going to be a squeeze.. You can do a ball squeeze or if you don’t have a ball. You can just take your pillow put it in between your legs right, almost at your knees and then squeeze in and hold that for about three to five seconds.

Make sure you’re. Relaxing your head, though I’m just holding it up, so I can talk to you and then relax. So holding three to five seconds doing that about 10 times and the last exercise is going to be standing up.

. The last exercise is going to be a controlled step up, so it’s, not just stepping up and coming back down. It’s really controlled.. I usually tell people do a slow count like three seconds: 123 up 123 down.

. So you’re, really controlling.. Now this is a pretty tall step. This would be something that would be more advanced.. You can start off with just like a little two-inch step. If you have something in your house that that is a small that you can step up or step on, your stairs is usually between four and six inches.

You can do that too, and then you have a rail to hold on to., Make sure you’re being safely. Do it because when you go slower, it’s, a lot harder., But really control it and don’t use momentum. So it’s, a one, two three and then 123.

. So it’s, not just up and down it’s really making those muscles do the work and control it up-and-down. S depending on how high your step is. You might just want to do five or ten, because if you’re going too fast, you’re, not really getting the correct exercise.

. Oh yeah yeah we saved them. We did. We did So. Those were your stretches and exercises for osteoarthritis of that hi knee knee. Of the knee Yeah. If you have any questions leave in the comments section.

, If you’d, like to check out some other videos, go to askdoctorjo.com And remember, be safe. ( don’t, let Remy bite, you ) have fun and I hope you feel better soon: hey everybody, its dr., Jo and Batgirl rémi.

Today we’re, going to show you some stretches and exercises for osteoarthritis of the knee. Let’s, get started, just click on word, just glamor word. So Batgirl is off. Protecting the city I’ll. Show you the stretches and exercises you’re, going to start off with a quad set with the quad sets.

If you’d, roll up a towel and use it as a target a lot of times that works better than just trying to go straight down on the ground, but you can what you’re. Trying to do is squeeze this quad muscle, activate it contract it and push your knee down into the ground.

So if you have a target kind of helps, your muscles figure out what to do squeeze and if you pull your toes up while you’re, squeezing that helps kind of lock everything down and hold that for about three seconds and then relax.

Do that about ten times, just squeezing and relaxing then the next one you’re going to do. Is a heel slide, so just lying down, you can do it sitting up, but lying down is more comfortable prop up the other one to kind of protect your back.

So it’s, nice and loose and then just slide your heel up towards your bottom. As far as you can go and then slowly come back down. If you have that osteoarthritis and your knee, you might only be able to get to about right here and that’s.

Okay, you just want to go until you feel some tightness in the knee joint you don’t want to feel pain, just a little bit of tension in there, and you can go kind of continuously if you want to, or you can come up And try and hold it there for about three to five seconds.

If it’s a nice stretch and do about ten of those, then the next one is going to be a bridge so bringing both feet up and come up bring your bottom up off the ground until you’re almost in a Straight line and then slowly come down about one segment of your back at a time.

So it’s, really controlled. Don’t just plop back down but come up, and then nice and slow back down so do about ten of those. As well and then nice slow down, then you’re, going to stretch your leg back out and your to a straight leg.

Raise keep this one propped up, because you can use it as a target for your leg. You don’t want to bring your other leg up much higher than that. You want to be a controlled movement, the whole time. So take your toes and pull them up to lock out your knee, because you want to try and keep that leg straight the whole time and slowly come up to where they’re, almost equal and then nice and slow back down.

So again. Don’t just plop it down and let gravity go down really control that movement. This should be slow. If you’re, going fast like this, you’re using more momentum than your muscles, so make sure you’re controlling that movement and then do about ten of those as well.

Then you’re, going to roll over onto your stomach and do a hamstring curl with a hamstring curl. You want to make sure the top part of the leg stays nice and flat on the ground and then just bend your foot back towards your bottom.

As far as you can and slowly come back down. If this is pretty easy to do, you can add some ankle weights on there and just coming back as far as you can, and slowly and control it back down so again, just starting off with about ten of those and then the last one lying down is Going to be a squeeze, you can do a ball squeeze or if you don’t have a ball.

You can just take your pillow put it in between your legs. Right almost set your knees and then squeeze in and hold that for about three to five seconds, make sure you’re relaxing your head, though I’m just holding it up, so I can talk to you and then relax so holding Three to five seconds doing that about ten times and then the last exercise is going to be standing up.

The last exercise is going to be a controlled step-up, so it’s. Not just stepping up and coming back down is really controlled. I usually tell people do a slow count like three seconds: 1. 2. 3 up. 1.

2. 3 down, so you’re, really controlling. Now. This is a pretty tall step. This would be something that would be more advanced. You can start off with just like a little 2 inch step. If you have something in your house, that is a small that you can step up.

Your step on. Your stairs is usually between 4 and 6 inches. You can do that too, and then you have a rail to hold on to make sure you’re being safe. While you do it, because when you go slower, it’s, a lot harder, but really control it and don’t use momentum.

So it’s, a 1 2 3 and then 1 2 3. So it’s, not just up and down it’s really making those muscles do the work and control it’s up and down so depending on how high your step is, you might just want to do 5 or 10, because if you’re going too fast, you’re, not really getting the correct exercise.

Oh yeah yeah we saved them. We did. We did so. Those were your stretches and exercises for osteoarthritis of that hit me of the knee yeah. If you have any questions, leave them in the comment section.

If you’d like to check out some other videos, go to askdoctorjo.com and remember, be safe, don’t. Let me fight, you have fun and I hope you feel better soon.

Bob and Brad the two most famous physical therapist on the Internet [Music] hi folks I'm Bob show physical therapist Brad hanok physical therapists feel real the most famous physical therapist on the internet in our opinion of course Bob hey Brad we're gonna talk about seven big lies about treating knee arthritis you should know there's a little controversy we'll talk about it as we go through it sure by the way if you're new to our Channel please take a second to subscribe to us we provide videos on stay healthy fit pain for you and we upload every day also you want to join us on our social media channels because we are always giving something away always and right now we're giving away the ergonomics innovation donut cushion and this is great for sit bone pain or tailbone pain or just some people just like it if you broke your tailbone or fractured a lot of pain there and you need that hollow spot there to relieve the pressure it's there I guess it would work for hemorrhoids too wanted absolutely Bob so this is a study that was first done in 2009 I should say a study they looked at hundreds of studies Brad this this is the Royal College Royal Australian College of General Practitioners so they got this huge group they said they look at hundreds of maybe thousands of studies sure a regarding knee arthritis and actually hip arthritis – okay they first did in 2009 they redid it in 2018 so its guidelines for non-surgical management of hip and knee arthritis today I'm just gonna talk about knee arthritis since that's the title they what they do is they do various degrees of recommendations like they'll say strongly against or conditionally against which is not as big not as severe then they also go strongly for or conditionally for so there's a grey zone yeah right sort of speak so let's start off with the first one Brad cuz I get a lot of people that ask me this should I use glucosamine and chondroitin and what this study said they said they were against the use of it there just there was no they didn't see any benefit to it and concerning the cost and so I was strongly against I'm sorry I don't remember I just put recommended against I didn't do the conditional ones on those I I don't think what those there's any particular bad side effects no it wasn't but again they're like you know why do things that aren't gonna help basic right all right they're scientists the second one is going to be maybe surprise you a little bit recommended against use of an ice pack comedian always makes because I mean a lot of times arthritis is inflammation so you think you want to put ice on it but the thing is generally they found out a lot of people like with arthritis they like the heat sure a lot better they recommended against use of an ice pack I have to admit I had a patient that severe severe knee arthritis couldn't even walk and she did not like heat and she was very alert and she said she kept ice packs in a room and we put on so there's there may be exceptions to the rule right this is the biggest one I think of the seven Brad okay they recommended against arthroscopic meniscectomy –zz cartilage repair all these surgeries unless the me was actually locking so a mechanical yeah clarity and you say well how could they recommend I'm having a lot of pain they found out that if you had the surgery like five six months later you're back to right where you were before okay so we're not talking about knee replacements not knee replacements we're talking about just arthroscopic surgeries are they going and replace or trim off the meniscus and right this is a big one I mean because a lot of people I think they still do recommend you'll find doctors that do recommend this right go in there clean it up a little bit and you know things but I have to be honest a lot of the people that I know that did have it done yeah they were back to where square one right fairly quickly it's a little discouraged they wouldn't go to the therapist if it worked but no and that's the thing the earliest want to recommend conservative things to try further before you try things like that sorry um they recommended I kind of through three of them together here number four they recommended against acupuncture kinesiotape and topical capsaicin so that I just heard of it I never used it topical capsaicin yeah just um well I believe you put on I got some kinesiotape you see it very popular you see the Olympic athletes wear them everything's all boy that's really cool but the studies have just not held up on these sorry and we have people comment that they love their kinesio tape that helps i personally if it works and you really think it helps I don't think there's any negative side if no there's it's a placebo effects sometimes if it's a placebo it works you know placebo it's better than taking pain pills at it that's for does that Alright knowledge that was the thing to say well they had a whole bunch of things they recommend against little ones I kind of singled out but here I'm gonna give you some things they recommended okay unfortunately with the me you are limited you know there's not a great amount things they strongly recommended land-based exercises what is that that's mean versus water-based exercises so they thought it was better that you actually exercised out of the water than in the water so walking walking muscle strengthening and Tai Chi was really hard they were commanded or was recommended okay such a slow form of exercise you do not do it at all no I've it's a martial art I've trained in a different style quite a bit drastically different but from what I understand you go through moves very slowly make sense you were it's gonna help with your balance or you've got a shot but definitely the walking they also number six they recommended and this makes sense it's just shock absorbing Footwear when something in your shoe and no high heels because you know that's gonna put right here yeah so you you're gonna stop wearing high heels bread no no no sticker your fashion ah alright number seven no surprise you either recommended weight loss and while you're trying to lose weight you know sometimes this is a motivator you could use a cane or a crutch or a walker you know my wife was having some knee pain and it was to the point where first she said there's no way I'm gonna use a cane or a crutch but she ended up using a crutch because it was so bad that she was limping so bad she couldn't walk so what the crash it was much much better yeah this was actually the one she used I actually got some padding for right you know the arms gets really sore and your hands get really sore from using all the time it was very very nice of you but I was so your wife but she after a while I calmed down and now she's back to walking and it's issue I did some manual things on it too well you don't have to get into that but what are you talking about just said let's go honest carry out that was it Brad that's number seven you gotta try to take some of the weight off of it so you again use the cane or a crutch or a walker well I did want to say one thing I wanted to back up a few steps I'm really surprised that the water exercise would be good for it because it's you know that was a yeah I'm surprised they talked about it I don't remember if they actually recommend it against it or if it was a it was a recommendation but it was a lesser recommendation it's just I think there's something about actually taking the full weight through the leg and the effect that it has on the knee and you know creating some of the oil they're racing or lost their that's okay chopped off anyway I'm saying if you got a swimming pool and it feels good to get into an exercise can I recommend that to my patients but the problem is is very few people have that option right and I think that's part they take into account everything they hear into account the convenience of it the cost of it and so they'll recommend things that are a lot easier to do but you're more likely to sure that makes all is that right so so that then I concur all right well we welcome all your comments and sorry for the little you know pause there I had it thanks for watch enjoy [Music] you ♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ (claps) – Hi folks, I'm Bob Schrupp, physical therapist.

– Brad Heineck, physical Therapist. – Here we are, the most famous physical therapists on the internet. – In our opinion of course, Bob. – Today Brad, we're gonna talk about seven big lies about treating knee arthritis you should know.

– There's a little controversy, we'll talk about it as we go through it. – Sure. By the way, if you're new to our channel, please take a second to subscribe to us. We provide videos how to stay healthy, fit, pain free, and we upload every day.

Also you wanna join us on our social media channels 'cause we are always giving something away. Always. – Always. – Right now, we're giving away the ergonomics innovation donut cushion, and this is great for sit bone pain, or tail bone pain, or some people just like it.

– If you broke your tailbone or fractured, a lot of pain there, and you need that hollow spot there to relieve the pressure, it's there. – I guess it'd work for hemorrhoids too, wouldn't it Brad? – Absolutely, Bob.

– So this is a study that was first done in 2009. I shouldn't say study, they looked at hundreds of studies, Brad. This is the Royal College, Royal Australian College of General Practitioners. So they got this huge group, they look at hundreds, maybe thousands of studies.

– Sure. – Regarding knee arthritis, and actually hip arthritis too. – Okay. – They first did it in 2009, they redid it in 2018. So it's guidelines for non-surgical management of hip and knee arthritis.

Today I'm just going to talk about knee arthritis. Since that's what the title is. What they do is they do various degrees of recommendations, like they'll say strongly against or conditionally against.

Which is not as severe. And they also go strongly for or conditionally for. – So there's that gray zone? – Yeah right. – So to speak. – So lets start of with the first one Brad, 'cause I get a lot of people that ask me this.

Should I use Glucosamine and Chondroitin? – And what'd the study say? – They said they were against the use of it. They didn't see any benefit to it, concerning the cost. – So it's strongly against? – I'm sorry I don't remember, 'cause I just put recommended against, I didn't do the conditional ones on those.

– I don't think with those, there's any particular bad side effects from taking that product – No. But again they're like, why do things that aren't going to help basically. – Right, right, they're scientists.

– The second one is going to even maybe surprise you a little bit. Recommended against use of an ice pack. To me, it always makes sense, because I mean a lot of times arthritis is inflammation. – Mhmm.

– So you think you wanna put ice on it, but the thing is it generally, they found out a lot of people with arthritis, they like the heat. – Sure. – Feels a lot better. They recommended against use of an ice pack.

– I have to admit I had a patient that had severe, severe knee arthritis. Couldn't even walk, and she did not like heat. And she was very alert, and she kept ice packs in her room. And would put it on, so there's- – There may be exceptions to the rule there so.

– Right. – This is the biggest one, I think, of the seven, Brad. – Okay. – They recommended against arthroscopic, meniscectomies, cartilage repair, all these surgeries. Unless the knee was actually locking.

– So a mechanical clarity- – Yeah. And you say, well how can they recommend, I'm having a lot of pain. They found out that if you had the surgery, like five, six months later, you're back to right where you were before.

– Okay. – So. – We're not talking about knee replacements though. – Not knee replacements, we're talking about just arthroscopic surgeries, or where they go in and replace or trim off the meniscus and all that.

– Right. – This is a big one, 'cause a lot of people, I think they still do recommend, you'll find doctors that do recommend this. – Right, go in there and clean it up a little bit and see how things hold off.

– Yeah. But I have to be honest. A lot of the people that I know that did have it done, yeah, they were back to square one fairly quickly. It's a little discouraging. – They wouldn't go to the therapist if it worked.

(laughs) – No, and that's the thing. You always wanna recommend conservative things to try first – Sure. – Before you try things like that. – Right. – They recommended, I kind of threw three of them together here on number four.

They recommended against acupuncture, kinesiotape, and topical capsaicin. I just heard of it, I've never used it, topical capsaicin. It's just a rub, I believe. – Yeah, here. I get some kinesiotape on here.

– Yeah, we got the kinesiotape. You see it, very popular. You see the Olympic athletes wearing them. Everybody thinks, oh boy, that's really cool. But the studies have just not held up on these, sorry.

– And we have people comment that they love their kinesiotape, it helps. – Yep. – I personally, if it works, and you really think it helps, I don't think there's any negative side effects to using it.

– No, it's a placebo effect sometimes. And if it's a placebo, it works, placebo. – It's better than taking pain pills if it does that. – That's right. Alright, that was the things they- Well they had a whole bunch of things they recommended against.

Those are the ones I kind of singled out. – Sure. – But here, I'm gonna give you some things they recommended. – Okay. – And unfortunately with the knee, you are limited. There's not a great amount of things.

They strongly recommended land based exercises. What is that? That means versus water based exercises. So, they thought it was better that you actually exercised out of the water than in the water. – So, walking.

– Walking, muscle strengthening, and tai chi was really high in the recommended, or was recommended. – Okay, so that's a slow form of exercise. – Do you know how to do it at all? – No, it's a martial art, I train in a different style, quite a bit drastically different, but from what I understand, you go through movements very slowly.

– Very slow and controlled. – Which makes a lot of sense. It's gonna help with your balance, range of motion, strength. – And your strength. Give that a shot, but definitely the walking. Also, number six, they recommended, and this makes sense, just shock absorbing footwear.

– Mhmm. Put something in your shoe and no high heels. 'Cause you know, that's gonna put great stresses on there. – Right, yep. – So you're gonna stop wearing high heels, Brad? – No, not me.

(laughs) – Stick them right on. – You're gonna stick with your fashion. (laughs) – Alright, number seven, no surprise here either. Recommended weight loss. And while you're trying to lose weight, sometimes this is a motivator, you could use a cane or a crutch or a walker.

My wife was having some knee pain, and it was to the point where, at first she said, "There's no way I'm gonna use a cane or a crutch." But she ended up using a crutch because it was so bad that she was limping so bad, she couldn't walk.

– So with the crutch, it was much better. – Yeah, this was actually the one she used. I actually got some padding for her. – Right. – 'Cause Under the arms gets really sore, and your hands get really sore from using it all the time.

– That was very nice of you. – Yeah it was. – Bob, to do that for your wife. – But after awhile, it calmed down. And now she's back to walking. And it's not an issue. – Sure. – I did some manual things on it too.

– Well, we don't have to get into that. – What are you talking about? (laughs) – Just saying, let's go on. Let's carry on. – So that was it, Brad. That's number seven, you gotta try to take some of the weight off of it, so you can use the cane or a crutch or a walker.

– Well, I did wanna say one thing. I wanted to back up a few steps. I'm really surprised that the water exercise wouldn't be good for it because it's- I think most people would question it.

– Yeah, I'm surprised they talked about it. I don't remember if they actually recommended against it or if it was a recommendation, but it was a lesser recommendation. – Right. – I think there's something about actually taking the full weight through the leg, and the effect that it has on the knee, and creating some of the oil there.

– You lost everybody. – Yeah, I lost it, I lost my thought. – (laughs) That's okay. – I'll get chopped off anyway. – I'm saying if you got a swimming pool, and it feels good to get in there and exercise, 'cause I recommend that to my patients, but the problem is it's very few people that have that option.

– Right, and I think that's part- They take into account everything. – Sure. – They take into account the convenience of it, the cost of it. So they'll recommend things that are a lot easier to do.

– Right. – You're more likely to do. – Sure, that makes sense. – So right. – Then I concur. – Alright, well we welcome all your comments. And sorry for the little pause there I had (laughs). Thanks for watching.

– Enjoy.

Hi welcome to today’s, physiotherapy education series. Our topic today is on the osteoarthritis. Osteoarthritis is a very common cause of knee pain in a major to older age group. It is a where entire joint condition whereby the Kasich’s lining the joint surfaces has been worn out over many years of use, with less healthy, H, lining their joint surfaces all set to wrap directly over each other and the joint moves.

This can lead to knee pain, swelling stiffness as well as disability and clicking noises. This cannot even affect your day to day activities. Factors that predispose 120 osteoarthritis include being excessively overweight, having poor alignment in your lower limb bones having any previous knee injury, such as ligamentous damage or fractures, the inflexibility in your muscles, as well as wrong exercise techniques.

Any of these factors can lead to pop off or the entire region being overloaded, hence leading to the osteoarthritis. Here are some things that we can do to help. We certainly are tragic pain here’s, a hit back when you feel stiff, but not warm, however, keep in mind not to use a hip pack.

Bigger join feels warm and swollen, instead use a cold pack to reduce the swelling warmth and pain, lose some weight to offload the mean. If you are overweight, this reduces a stress through the knee, keep your knees, strong and flexible by exercising, regularly and correctly.

In the event of the up, co doctor and rest restart your exercises once the pain subsides here are some exercises that can help me Muslim strength and flexibility. You may want to try these exercises at home.

Stretching exercises hold 20 to 30 seconds repeat 5 times, for each of these stretches, hamstrings get into a long sitting positions and lean forward until you feel a stretch at the back of your time, avoid bending your knees for this exercise.

Alternatively, you may perform this stretch in standing by placing one foot on a stool and leaning forward. Come stand facing the wall with your palms on the wall, place one leg behind the other, keeping the toes pointing forward, bend the front knees, keeping the hind leg straight.

With views on the floor, you should feel a stretch in a cow hold for 20 to 30 seconds. Do not raise your heels off the floor or point your toes sideways. Quadriceps stand Tori one hand supported on a chair, bend your leg back and hold your ankle, with the other hand, put your heels towards your buttocks feeling a good stretch in front of your tight hold for 20 to 30 seconds before lowering it down.

Remember to keep your knees together when doing the stretch. Strengthening exercise hold for 10 seconds repeat 10 times and perform 2 to 3 sets straight leg. Raise lie on your back with one knee bent elevate, the other leg, 6 to 10 inches off the base, hold the position for 10 seconds and gently lower it down.

Hip abduction lie on your site with the bottom link ban, keep the upper Lake Street at in line with the body recently above horizontal and hold for 10 seconds before putting it down hip extensions lie on your stomach, raise one leg: keeping your knee straight hold for 10 seconds before putting it down wall squats stand with your back against the wall.

Take one two two step forward: slowly: lower yourself down the wall, keeping your back straight and knees behind your toes remember, to keep your knees to shoulder width apart and toes pointing forward hold the position for 10 seconds.

Do not bend your knees over your toes or keep your knees pointing inwards, sit up knee extension, sit over the edge of the bed or chair slowly straighten one knee hold the position for 10 seconds before lowering it down here.

Razors stand with hands supporter on a chair: slowly raise both heels up hopeful 10 seconds before lowering them down. In addition to these exercises, you may want to embark on low impact activities such as Tai, Chi, swimming or brisk walking.

Doing exercises in the pool is a great way to work. Your muscles, without putting undue stress on the knee joints as the water, will take your body weight off your pinky knees to ensure that the water level is at least past your waist height Tai Chi is also an excellent way to help improve osteoarthritic knees by increasing Flexibility, strength and support, as muscle control, if you think you have knee osteoarthritis and we like to learn more exercises to cope with this condition.

You can approach your doctor for physiotherapy referral.

Hey everybody: it’s, Doctor, Jo and Batgirl Remy. Today we’re, going to show you some stretches and exercises for osteoarthritis of the knee.. Let’s, get started., So bat girl, Remy, is off protecting the city.

I’ll, show you the stretches and exercises. You’re, going to start off with a quad set. With the quad sets. If you roll up a towel and use that as a target a lot of times that works better than just trying to go straight down on the ground, but you can.

, What you’re trying to do is squeeze this quad muscle, activate it contract. It and push your knee down into the ground., So if you have a target, it kind of helps your muscles figure out what to do. Squeeze and if you pull your toes up while you’re, squeezing that helps kind of lock everything down.

And Hold that for about three seconds and then relax. Do that about 10 times., Just squeezing and relaxing., Then the next one you’re going to do is a heel slide., So just lying down, you can do it sitting up, but lying down is more Comfortable.

Prop up the other one to kind of protect your back, so it’s, nice and loose and then just slide your heel up towards your bottom. As far as you can go and then slowly come back down. Now, if you have that osteoarthritis in your knee, you might only be able to get to about right here and that’s.

Ok.! You just want to go until you feel some tightness in the knee joint. You don’t want to feel pain, just a little bit of tension in there., And you can go kind of continuously. If you want to – or you can come up and try and hold it there for about 3-5 seconds, if it’s a nice stretch and do about 10 of those.

, Then the next one is going to be a bridge. So bringing both feet up And come up bring your bottom up off the ground until you’re, almost in a straight line and then slowly come down about one segment of your back at a time.

. So it’s, really controlled. Don’t just plot back down, but come up, and then nice and slow back down. So do about 10 of those as well and then nice and slow down.. Then you’re, going to stretch your leg back out and your gonna do a straight leg.

Raise. Keep this one propped up, because you can use it as a target for your leg.. You don’t want to bring your other leg up much higher than that you want it to be a controlled movement. The whole time.

So take your toes and pull them up to help lock out your knee, because you want to try and keep that leg straight. The whole time and slowly come up to where they’re, almost equal and then nice and slow back down.

. So again, don’t just plopped down the let gravity go down really control that movement.. This should be slow.. If you’re, going fast like this, you’re using more momentum than your muscles, so make sure you’re controlling that movement and then do about 10 of those as well.

. Then you’re, going to roll over onto your stomach and do a hamstring curl. With a hamstring curl. You want to make sure the top part leg stays nice and flat on the ground and then just bend your foot back towards the bottom.

As far as you can and slowly come back down., If this is pretty easy to do, you can add some ankle weights on there and just coming back as far as you can, and slowly and control it back down.. So again, just starting off with about 10 of those.

And then the last one lying down is going to be a squeeze.. You can do a ball squeeze or if you don’t have a ball. You can just take your pillow put it in between your legs right, almost at your knees and then squeeze in and hold that for about three to five seconds.

Make sure you’re. Relaxing your head, though I’m just holding it up, so I can talk to you and then relax. So holding three to five seconds doing that about 10 times and the last exercise is going to be standing up.

. The last exercise is going to be a controlled step up, so it’s, not just stepping up and coming back down. It’s really controlled.. I usually tell people do a slow count like three seconds: 123 up 123 down.

. So you’re, really controlling.. Now this is a pretty tall step. This would be something that would be more advanced.. You can start off with just like a little two-inch step. If you have something in your house that that is a small that you can step up or step on, your stairs is usually between four and six inches.

You can do that too, and then you have a rail to hold on to., Make sure you’re being safely. Do it because when you go slower, it’s, a lot harder., But really control it and don’t use momentum. So it’s, a one, two three and then 123.

. So it’s, not just up and down it’s really making those muscles do the work and control it up-and-down. S depending on how high your step is. You might just want to do five or ten, because if you’re going too fast, you’re, not really getting the correct exercise.

. Oh yeah yeah we saved them. We did. We did So. Those were your stretches and exercises for osteoarthritis of that hi knee knee. Of the knee Yeah. If you have any questions leave in the comments section.

, If you’d, like to check out some other videos, go to askdoctorjo.com And remember, be safe. ( don’t, let Remy bite, you ) have fun and I hope you feel better soon: hey everybody, its dr., Jo and Batgirl rémi.

Today we’re, going to show you some stretches and exercises for osteoarthritis of the knee. Let’s, get started, just click on word, just glamor word. So Batgirl is off. Protecting the city I’ll. Show you the stretches and exercises you’re, going to start off with a quad set with the quad sets.

If you’d, roll up a towel and use it as a target a lot of times that works better than just trying to go straight down on the ground, but you can what you’re. Trying to do is squeeze this quad muscle, activate it contract it and push your knee down into the ground.

So if you have a target kind of helps, your muscles figure out what to do squeeze and if you pull your toes up while you’re, squeezing that helps kind of lock everything down and hold that for about three seconds and then relax.

Do that about ten times, just squeezing and relaxing then the next one you’re going to do. Is a heel slide, so just lying down, you can do it sitting up, but lying down is more comfortable prop up the other one to kind of protect your back.

So it’s, nice and loose and then just slide your heel up towards your bottom. As far as you can go and then slowly come back down. If you have that osteoarthritis and your knee, you might only be able to get to about right here and that’s.

Okay, you just want to go until you feel some tightness in the knee joint you don’t want to feel pain, just a little bit of tension in there, and you can go kind of continuously if you want to, or you can come up And try and hold it there for about three to five seconds.

If it’s a nice stretch and do about ten of those, then the next one is going to be a bridge so bringing both feet up and come up bring your bottom up off the ground until you’re almost in a Straight line and then slowly come down about one segment of your back at a time.

So it’s, really controlled. Don’t just plop back down but come up, and then nice and slow back down so do about ten of those. As well and then nice slow down, then you’re, going to stretch your leg back out and your to a straight leg.

Raise keep this one propped up, because you can use it as a target for your leg. You don’t want to bring your other leg up much higher than that. You want to be a controlled movement, the whole time. So take your toes and pull them up to lock out your knee, because you want to try and keep that leg straight the whole time and slowly come up to where they’re, almost equal and then nice and slow back down.

So again. Don’t just plop it down and let gravity go down really control that movement. This should be slow. If you’re, going fast like this, you’re using more momentum than your muscles, so make sure you’re controlling that movement and then do about ten of those as well.

Then you’re, going to roll over onto your stomach and do a hamstring curl with a hamstring curl. You want to make sure the top part of the leg stays nice and flat on the ground and then just bend your foot back towards your bottom.

As far as you can and slowly come back down. If this is pretty easy to do, you can add some ankle weights on there and just coming back as far as you can, and slowly and control it back down so again, just starting off with about ten of those and then the last one lying down is Going to be a squeeze, you can do a ball squeeze or if you don’t have a ball.

You can just take your pillow put it in between your legs. Right almost set your knees and then squeeze in and hold that for about three to five seconds, make sure you’re relaxing your head, though I’m just holding it up, so I can talk to you and then relax so holding Three to five seconds doing that about ten times and then the last exercise is going to be standing up.

The last exercise is going to be a controlled step-up, so it’s. Not just stepping up and coming back down is really controlled. I usually tell people do a slow count like three seconds: 1. 2. 3 up. 1.

2. 3 down, so you’re, really controlling. Now. This is a pretty tall step. This would be something that would be more advanced. You can start off with just like a little 2 inch step. If you have something in your house, that is a small that you can step up.

Your step on. Your stairs is usually between 4 and 6 inches. You can do that too, and then you have a rail to hold on to make sure you’re being safe. While you do it, because when you go slower, it’s, a lot harder, but really control it and don’t use momentum.

So it’s, a 1 2 3 and then 1 2 3. So it’s, not just up and down it’s really making those muscles do the work and control it’s up and down so depending on how high your step is, you might just want to do 5 or 10, because if you’re going too fast, you’re, not really getting the correct exercise.

Oh yeah yeah we saved them. We did. We did so. Those were your stretches and exercises for osteoarthritis of that hit me of the knee yeah. If you have any questions, leave them in the comment section.

If you’d like to check out some other videos, go to askdoctorjo.com and remember, be safe, don’t. Let me fight, you have fun and I hope you feel better soon.

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

Bob and Brad the two most famous physical therapist on the Internet [Music] hi folks I'm Bob show physical therapist Brad hanok physical therapists feel real the most famous physical therapist on the internet in our opinion of course Bob hey Brad we're gonna talk about seven big lies about treating knee arthritis you should know there's a little controversy we'll talk about it as we go through it sure by the way if you're new to our Channel please take a second to subscribe to us we provide videos on stay healthy fit pain for you and we upload every day also you want to join us on our social media channels because we are always giving something away always and right now we're giving away the ergonomics innovation donut cushion and this is great for sit bone pain or tailbone pain or just some people just like it if you broke your tailbone or fractured a lot of pain there and you need that hollow spot there to relieve the pressure it's there I guess it would work for hemorrhoids too wanted absolutely Bob so this is a study that was first done in 2009 I should say a study they looked at hundreds of studies Brad this this is the Royal College Royal Australian College of General Practitioners so they got this huge group they said they look at hundreds of maybe thousands of studies sure a regarding knee arthritis and actually hip arthritis – okay they first did in 2009 they redid it in 2018 so its guidelines for non-surgical management of hip and knee arthritis today I'm just gonna talk about knee arthritis since that's the title they what they do is they do various degrees of recommendations like they'll say strongly against or conditionally against which is not as big not as severe then they also go strongly for or conditionally for so there's a grey zone yeah right sort of speak so let's start off with the first one Brad cuz I get a lot of people that ask me this should I use glucosamine and chondroitin and what this study said they said they were against the use of it there just there was no they didn't see any benefit to it and concerning the cost and so I was strongly against I'm sorry I don't remember I just put recommended against I didn't do the conditional ones on those I I don't think what those there's any particular bad side effects no it wasn't but again they're like you know why do things that aren't gonna help basic right all right they're scientists the second one is going to be maybe surprise you a little bit recommended against use of an ice pack comedian always makes because I mean a lot of times arthritis is inflammation so you think you want to put ice on it but the thing is generally they found out a lot of people like with arthritis they like the heat sure a lot better they recommended against use of an ice pack I have to admit I had a patient that severe severe knee arthritis couldn't even walk and she did not like heat and she was very alert and she said she kept ice packs in a room and we put on so there's there may be exceptions to the rule right this is the biggest one I think of the seven Brad okay they recommended against arthroscopic meniscectomy –zz cartilage repair all these surgeries unless the me was actually locking so a mechanical yeah clarity and you say well how could they recommend I'm having a lot of pain they found out that if you had the surgery like five six months later you're back to right where you were before okay so we're not talking about knee replacements not knee replacements we're talking about just arthroscopic surgeries are they going and replace or trim off the meniscus and right this is a big one I mean because a lot of people I think they still do recommend you'll find doctors that do recommend this right go in there clean it up a little bit and you know things but I have to be honest a lot of the people that I know that did have it done yeah they were back to where square one right fairly quickly it's a little discouraged they wouldn't go to the therapist if it worked but no and that's the thing the earliest want to recommend conservative things to try further before you try things like that sorry um they recommended I kind of through three of them together here number four they recommended against acupuncture kinesiotape and topical capsaicin so that I just heard of it I never used it topical capsaicin yeah just um well I believe you put on I got some kinesiotape you see it very popular you see the Olympic athletes wear them everything's all boy that's really cool but the studies have just not held up on these sorry and we have people comment that they love their kinesio tape that helps i personally if it works and you really think it helps I don't think there's any negative side if no there's it's a placebo effects sometimes if it's a placebo it works you know placebo it's better than taking pain pills at it that's for does that Alright knowledge that was the thing to say well they had a whole bunch of things they recommend against little ones I kind of singled out but here I'm gonna give you some things they recommended okay unfortunately with the me you are limited you know there's not a great amount things they strongly recommended land-based exercises what is that that's mean versus water-based exercises so they thought it was better that you actually exercised out of the water than in the water so walking walking muscle strengthening and Tai Chi was really hard they were commanded or was recommended okay such a slow form of exercise you do not do it at all no I've it's a martial art I've trained in a different style quite a bit drastically different but from what I understand you go through moves very slowly make sense you were it's gonna help with your balance or you've got a shot but definitely the walking they also number six they recommended and this makes sense it's just shock absorbing Footwear when something in your shoe and no high heels because you know that's gonna put right here yeah so you you're gonna stop wearing high heels bread no no no sticker your fashion ah alright number seven no surprise you either recommended weight loss and while you're trying to lose weight you know sometimes this is a motivator you could use a cane or a crutch or a walker you know my wife was having some knee pain and it was to the point where first she said there's no way I'm gonna use a cane or a crutch but she ended up using a crutch because it was so bad that she was limping so bad she couldn't walk so what the crash it was much much better yeah this was actually the one she used I actually got some padding for right you know the arms gets really sore and your hands get really sore from using all the time it was very very nice of you but I was so your wife but she after a while I calmed down and now she's back to walking and it's issue I did some manual things on it too well you don't have to get into that but what are you talking about just said let's go honest carry out that was it Brad that's number seven you gotta try to take some of the weight off of it so you again use the cane or a crutch or a walker well I did want to say one thing I wanted to back up a few steps I'm really surprised that the water exercise would be good for it because it's you know that was a yeah I'm surprised they talked about it I don't remember if they actually recommend it against it or if it was a it was a recommendation but it was a lesser recommendation it's just I think there's something about actually taking the full weight through the leg and the effect that it has on the knee and you know creating some of the oil they're racing or lost their that's okay chopped off anyway I'm saying if you got a swimming pool and it feels good to get into an exercise can I recommend that to my patients but the problem is is very few people have that option right and I think that's part they take into account everything they hear into account the convenience of it the cost of it and so they'll recommend things that are a lot easier to do but you're more likely to sure that makes all is that right so so that then I concur all right well we welcome all your comments and sorry for the little you know pause there I had it thanks for watch enjoy [Music] you ♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ (claps) – Hi folks, I'm Bob Schrupp, physical therapist.

– Brad Heineck, physical Therapist. – Here we are, the most famous physical therapists on the internet. – In our opinion of course, Bob. – Today Brad, we're gonna talk about seven big lies about treating knee arthritis you should know.

– There's a little controversy, we'll talk about it as we go through it. – Sure. By the way, if you're new to our channel, please take a second to subscribe to us. We provide videos how to stay healthy, fit, pain free, and we upload every day.

Also you wanna join us on our social media channels 'cause we are always giving something away. Always. – Always. – Right now, we're giving away the ergonomics innovation donut cushion, and this is great for sit bone pain, or tail bone pain, or some people just like it.

– If you broke your tailbone or fractured, a lot of pain there, and you need that hollow spot there to relieve the pressure, it's there. – I guess it'd work for hemorrhoids too, wouldn't it Brad? – Absolutely, Bob.

– So this is a study that was first done in 2009. I shouldn't say study, they looked at hundreds of studies, Brad. This is the Royal College, Royal Australian College of General Practitioners. So they got this huge group, they look at hundreds, maybe thousands of studies.

– Sure. – Regarding knee arthritis, and actually hip arthritis too. – Okay. – They first did it in 2009, they redid it in 2018. So it's guidelines for non-surgical management of hip and knee arthritis.

Today I'm just going to talk about knee arthritis. Since that's what the title is. What they do is they do various degrees of recommendations, like they'll say strongly against or conditionally against.

Which is not as severe. And they also go strongly for or conditionally for. – So there's that gray zone? – Yeah right. – So to speak. – So lets start of with the first one Brad, 'cause I get a lot of people that ask me this.

Should I use Glucosamine and Chondroitin? – And what'd the study say? – They said they were against the use of it. They didn't see any benefit to it, concerning the cost. – So it's strongly against? – I'm sorry I don't remember, 'cause I just put recommended against, I didn't do the conditional ones on those.

– I don't think with those, there's any particular bad side effects from taking that product – No. But again they're like, why do things that aren't going to help basically. – Right, right, they're scientists.

– The second one is going to even maybe surprise you a little bit. Recommended against use of an ice pack. To me, it always makes sense, because I mean a lot of times arthritis is inflammation. – Mhmm.

– So you think you wanna put ice on it, but the thing is it generally, they found out a lot of people with arthritis, they like the heat. – Sure. – Feels a lot better. They recommended against use of an ice pack.

– I have to admit I had a patient that had severe, severe knee arthritis. Couldn't even walk, and she did not like heat. And she was very alert, and she kept ice packs in her room. And would put it on, so there's- – There may be exceptions to the rule there so.

– Right. – This is the biggest one, I think, of the seven, Brad. – Okay. – They recommended against arthroscopic, meniscectomies, cartilage repair, all these surgeries. Unless the knee was actually locking.

– So a mechanical clarity- – Yeah. And you say, well how can they recommend, I'm having a lot of pain. They found out that if you had the surgery, like five, six months later, you're back to right where you were before.

– Okay. – So. – We're not talking about knee replacements though. – Not knee replacements, we're talking about just arthroscopic surgeries, or where they go in and replace or trim off the meniscus and all that.

– Right. – This is a big one, 'cause a lot of people, I think they still do recommend, you'll find doctors that do recommend this. – Right, go in there and clean it up a little bit and see how things hold off.

– Yeah. But I have to be honest. A lot of the people that I know that did have it done, yeah, they were back to square one fairly quickly. It's a little discouraging. – They wouldn't go to the therapist if it worked.

(laughs) – No, and that's the thing. You always wanna recommend conservative things to try first – Sure. – Before you try things like that. – Right. – They recommended, I kind of threw three of them together here on number four.

They recommended against acupuncture, kinesiotape, and topical capsaicin. I just heard of it, I've never used it, topical capsaicin. It's just a rub, I believe. – Yeah, here. I get some kinesiotape on here.

– Yeah, we got the kinesiotape. You see it, very popular. You see the Olympic athletes wearing them. Everybody thinks, oh boy, that's really cool. But the studies have just not held up on these, sorry.

– And we have people comment that they love their kinesiotape, it helps. – Yep. – I personally, if it works, and you really think it helps, I don't think there's any negative side effects to using it.

– No, it's a placebo effect sometimes. And if it's a placebo, it works, placebo. – It's better than taking pain pills if it does that. – That's right. Alright, that was the things they- Well they had a whole bunch of things they recommended against.

Those are the ones I kind of singled out. – Sure. – But here, I'm gonna give you some things they recommended. – Okay. – And unfortunately with the knee, you are limited. There's not a great amount of things.

They strongly recommended land based exercises. What is that? That means versus water based exercises. So, they thought it was better that you actually exercised out of the water than in the water. – So, walking.

– Walking, muscle strengthening, and tai chi was really high in the recommended, or was recommended. – Okay, so that's a slow form of exercise. – Do you know how to do it at all? – No, it's a martial art, I train in a different style, quite a bit drastically different, but from what I understand, you go through movements very slowly.

– Very slow and controlled. – Which makes a lot of sense. It's gonna help with your balance, range of motion, strength. – And your strength. Give that a shot, but definitely the walking. Also, number six, they recommended, and this makes sense, just shock absorbing footwear.

– Mhmm. Put something in your shoe and no high heels. 'Cause you know, that's gonna put great stresses on there. – Right, yep. – So you're gonna stop wearing high heels, Brad? – No, not me.

(laughs) – Stick them right on. – You're gonna stick with your fashion. (laughs) – Alright, number seven, no surprise here either. Recommended weight loss. And while you're trying to lose weight, sometimes this is a motivator, you could use a cane or a crutch or a walker.

My wife was having some knee pain, and it was to the point where, at first she said, "There's no way I'm gonna use a cane or a crutch." But she ended up using a crutch because it was so bad that she was limping so bad, she couldn't walk.

– So with the crutch, it was much better. – Yeah, this was actually the one she used. I actually got some padding for her. – Right. – 'Cause Under the arms gets really sore, and your hands get really sore from using it all the time.

– That was very nice of you. – Yeah it was. – Bob, to do that for your wife. – But after awhile, it calmed down. And now she's back to walking. And it's not an issue. – Sure. – I did some manual things on it too.

– Well, we don't have to get into that. – What are you talking about? (laughs) – Just saying, let's go on. Let's carry on. – So that was it, Brad. That's number seven, you gotta try to take some of the weight off of it, so you can use the cane or a crutch or a walker.

– Well, I did wanna say one thing. I wanted to back up a few steps. I'm really surprised that the water exercise wouldn't be good for it because it's- I think most people would question it.

– Yeah, I'm surprised they talked about it. I don't remember if they actually recommended against it or if it was a recommendation, but it was a lesser recommendation. – Right. – I think there's something about actually taking the full weight through the leg, and the effect that it has on the knee, and creating some of the oil there.

– You lost everybody. – Yeah, I lost it, I lost my thought. – (laughs) That's okay. – I'll get chopped off anyway. – I'm saying if you got a swimming pool, and it feels good to get in there and exercise, 'cause I recommend that to my patients, but the problem is it's very few people that have that option.

– Right, and I think that's part- They take into account everything. – Sure. – They take into account the convenience of it, the cost of it. So they'll recommend things that are a lot easier to do.

– Right. – You're more likely to do. – Sure, that makes sense. – So right. – Then I concur. – Alright, well we welcome all your comments. And sorry for the little pause there I had (laughs). Thanks for watching.

– Enjoy.

Hi welcome to today’s, physiotherapy education series. Our topic today is on the osteoarthritis. Osteoarthritis is a very common cause of knee pain in a major to older age group. It is a where entire joint condition whereby the Kasich’s lining the joint surfaces has been worn out over many years of use, with less healthy, H, lining their joint surfaces all set to wrap directly over each other and the joint moves.

This can lead to knee pain, swelling stiffness as well as disability and clicking noises. This cannot even affect your day to day activities. Factors that predispose 120 osteoarthritis include being excessively overweight, having poor alignment in your lower limb bones having any previous knee injury, such as ligamentous damage or fractures, the inflexibility in your muscles, as well as wrong exercise techniques.

Any of these factors can lead to pop off or the entire region being overloaded, hence leading to the osteoarthritis. Here are some things that we can do to help. We certainly are tragic pain here’s, a hit back when you feel stiff, but not warm, however, keep in mind not to use a hip pack.

Bigger join feels warm and swollen, instead use a cold pack to reduce the swelling warmth and pain, lose some weight to offload the mean. If you are overweight, this reduces a stress through the knee, keep your knees, strong and flexible by exercising, regularly and correctly.

In the event of the up, co doctor and rest restart your exercises once the pain subsides here are some exercises that can help me Muslim strength and flexibility. You may want to try these exercises at home.

Stretching exercises hold 20 to 30 seconds repeat 5 times, for each of these stretches, hamstrings get into a long sitting positions and lean forward until you feel a stretch at the back of your time, avoid bending your knees for this exercise.

Alternatively, you may perform this stretch in standing by placing one foot on a stool and leaning forward. Come stand facing the wall with your palms on the wall, place one leg behind the other, keeping the toes pointing forward, bend the front knees, keeping the hind leg straight.

With views on the floor, you should feel a stretch in a cow hold for 20 to 30 seconds. Do not raise your heels off the floor or point your toes sideways. Quadriceps stand Tori one hand supported on a chair, bend your leg back and hold your ankle, with the other hand, put your heels towards your buttocks feeling a good stretch in front of your tight hold for 20 to 30 seconds before lowering it down.

Remember to keep your knees together when doing the stretch. Strengthening exercise hold for 10 seconds repeat 10 times and perform 2 to 3 sets straight leg. Raise lie on your back with one knee bent elevate, the other leg, 6 to 10 inches off the base, hold the position for 10 seconds and gently lower it down.

Hip abduction lie on your site with the bottom link ban, keep the upper Lake Street at in line with the body recently above horizontal and hold for 10 seconds before putting it down hip extensions lie on your stomach, raise one leg: keeping your knee straight hold for 10 seconds before putting it down wall squats stand with your back against the wall.

Take one two two step forward: slowly: lower yourself down the wall, keeping your back straight and knees behind your toes remember, to keep your knees to shoulder width apart and toes pointing forward hold the position for 10 seconds.

Do not bend your knees over your toes or keep your knees pointing inwards, sit up knee extension, sit over the edge of the bed or chair slowly straighten one knee hold the position for 10 seconds before lowering it down here.

Razors stand with hands supporter on a chair: slowly raise both heels up hopeful 10 seconds before lowering them down. In addition to these exercises, you may want to embark on low impact activities such as Tai, Chi, swimming or brisk walking.

Doing exercises in the pool is a great way to work. Your muscles, without putting undue stress on the knee joints as the water, will take your body weight off your pinky knees to ensure that the water level is at least past your waist height Tai Chi is also an excellent way to help improve osteoarthritic knees by increasing Flexibility, strength and support, as muscle control, if you think you have knee osteoarthritis and we like to learn more exercises to cope with this condition.

You can approach your doctor for physiotherapy referral.

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