Start Here! Best Knee Strength Exercises For Pain
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- Опубліковано 9 лип 2024
- Increase knee strength and decrease knee pain with these at home exercises! Six simple physical therapy exercises you can do at home to decrease knee pain and improve function.
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➡️ THIS IS PART TWO OF A 2-PART KNEE STRENGTHENING SERIES.
➡️ CLICK HERE TO SEE PART ONE: • Stop Knee Pain Now! 5 ... ⬅️
✅ BEST STRETCHES FOR KNEE PAIN: • Best Stretches For Kne...
✅ FIX PATELLAR TENDONITIS AT HOME: • No More Knee Pain! Fix...
✅ HOW TO CHECK FOR A MENISCUS TEAR: • Do I Have A Meniscus T...
✅ BEST HOME EXERCISES FOR MENISCUS TEAR KNEE PAIN: • Stretches And Exercise...
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Knee pain is a condition that affects millions of people every year. In fact, knee pain ranks third on the list of most common injuries that I see as a physical therapist (low back pain and neck pain are numbers one and two). If you have (or have ever experienced) knee pain, you know how debilitating this condition can be. Simple tasks like walking, standing, and stairs can become nearly impossible.
Luckily, there’s a lot that performing the right exercises can do to decrease your pain and help you to feel better. It’s crucial that we strengthen the right muscles the right way in order to improve knee strength and function and therefore decrease pain and help you to feel better.
So that’s what I wanted to share with you today! Six simple physical therapy exercises you can do at home to strengthen the muscles that act on your knee and, as a result, improve stability and function.
Keep in mind that whenever I talk about the knee in my clinic, I usually refer to it as a “dumb joint“. It flexes (bends) and extends (straightens) and that’s about it. Often times when the knee is painful it is actually because of where our knee is operating in space. This is controlled by the muscles of the hip and ankle which are responsible for how your knee bends. I am including exercises for those two areas given their importance in knee function and pain.
Here are my top five exercises to help you decrease knee pain and increase strength. Between the exercises in this video and those found in part one of this series you’ve got a great home routine that will hopefully help you out of some of the pain/discomfort that you may be experiencing.
1. LONG ARC QUAD - 3 sets of 10-20 reps really gets the quads fired up. Can cause pain in some conditions in which case you should forego this exercise.
2. STANDING HAMSTRING CURL - 3 sets of 10-20 reps. Important in helping stabilize the knee and supporting the ACL.
3. SQUATS - 3 sets of 10-20 reps. Go as low as possible without pain.
4. HIP ABDUCTION - 3 sets of 10 reps on each leg. One of my favorites for knee stability.
5. DEADLIFTS - 3 sets of 10-20 reps. Fires the hip extensors and hamstrings to improve knee function.
6. HEEL RAISES - 3 sets of 20-30 reps. One of your calf muscles (gastrocnemius) crosses your knee joint and assists in knee flexion (bending). Don’t neglect this muscle while training your knee!
Hope you enjoyed those exercises and I hope they help you out of some of the pain or discomfort you may be experiencing. Be sure to LIKE, SHARE, and COMMENT; thanks so much for watching!
How long have you been experiencing knee pain? These are the same exercises I give patients to perform at home on a daily basis and I hope they help you out!
My left knee has been sore after running, for a couple of months now. I've started following the part 1 video and will progress onto this one once that gets easy. Thanks for the info 👍🏻
Hi kindly Shere growing kid's exercises for good health
Hello from France, I've suffering of patellofemoral pain syndrome for the last 5 years and I'm a bit desperate right now. Which exercises would you recommand specifically and is it ok tu keep running while the reeducation. Thank you very much.
my whole life.
I liked your phase one video and my knee pain is quite better
I have an unhappy triad injury to my right knee. You know torn mm, acl and mcl. I used to say oh I can't do this or I can't do that because of my injury for about ten years after it happened. Finally I said you know I'm going to do it anyway! No such thing as can't! Ever since I started hiking, a lot to rehab my knee I have no pain, it has never gone out on me. Serious injury and I am fine. So I can attest to the fact that strengthening the muscles that support the knee really does help eliminate knee pain and increase mobility. You just have pace yourself and increase intensity gradually and know your limitations. But don't let a knee injury stop you from attaining your fitness goals.
Love love love this, Andi! Thank you so much for sharing your story! I can't stress the importance of keeping these areas strong in order to remain functional. Thank you for the powerful testimonial!
Thank you. I hope I can get better too
Years ago my surgeon told me that years of jogging ruined my back, hips, knees, ankles, even with doing exercises and eating healthy to keep body strong in those areas. He said we run only when in “fright and flight” mode. Otherwise, WALK. We are created to walk, not run constantly. Apparently since we’re not made to constantly run, but only when necessary, it’s ideal to exercise by doing what people refer to as “Olympic fast-walking.” I’ve had to tone, tighten, strengthen for years in different ways from what I’d done in years before. Walking, not jogging/running, has proved to be the answer to staying fit and healthy-at least for me- and I’d bet for many others too. 👍🏼
Thank you so much ... you are really amazing so genuine and excellent in explaining.. I find it very easy to follow 👌👌👏
Hi. I am a long time hairstylist who is suffering with bad knees. I’ve done these videos for 3 days now twice a day and already feel better. Wow. Thanks.
Amazing news! So glad to hear this is helping you and thanks for sharing!
Yes! I just found your videos 1 & 2 on knee strengthening for pain and at 75 years old, I can do them ALL! ... and I will. Thank you so much.
You are so welcome, Elaine! I hope these exercises help relieve your pain and thanks for commenting!
I just found this channel! THANK YOU for doing this!!! I’m so excited to watch your very helpful videos! Any chance you have something on Sesamoiditis? I’d like to do those heel raises to strengthen my calves for my patellar tendinitis, but I cannot bear wait on my big toe joint.
Very helpful......thanks heaps🙏🏼
Nice lecturing God bless you sir
Hi there! Once the Phase 1 knee strengthening exercise have produced the desired results would you then also do the Phase 2 knee strengthening exercise immediately after or should the Phase 1 exercises be dropped and just the Phase 2 exercises be carried out on their own once the muscles supporting the knee are strong enough . Thank you for the excellent free content Jared.
THANK YOU Jared !!!! Thank You for these videos !!! VERY helpful.
You are welcome! I am glad these exercises have been helpful!
Wonderful to everybody!! Thanks!
Thank you so much, danyjerry4! I hope these things help you, and thanks for commenting!
Thank you so much for these exercises. I am anxious to start them to see if I get some pain relief
You're so welcome, Jayne! I hope they help you and thanks for commenting!
Phenomenal. I was getting sick of my knee brace, and these exercises take away those pesky aches!
The ham string & heel were just about numb, but these helped everything!
Wonderful news, David! I am glad these helped and thanks for sharing!
thanks so much for the continual help and advice could not have go this far with my meniscus rehab with out your help.
You are so welcome, Rachel! I am happy to help and am glad you are seeing an improvement!
Awesome! I work with seniors often. I can add this to their repertoire!
You're awesome, Nicole! Thank you so much for sharing with them! FYI - this is another great video with simple exercises but also includes stretches - something senior tend to develop problems with: ua-cam.com/video/IqGmwwrEcgw/v-deo.html Hope it helps!
Thank you so much. This video is helping me so much 💪🏽❤️
You're so welcome! I am glad these exercises are helping you and thanks for sharing!
brilliant advice! thanks for the UK!
Glad it was helpful!
I just wanted to say thank you so much! I'm recovering from a partially torn MCL and sprained ACL, your knee strengthening exercises are helpful. I started with phase 1 and now combining phase 1, 2, and stretch vids, daily. My knee feels stiff when I don't do the exercises, so thanks for taking the time to make these great videos!
You're so welcome!
Thank you! Great information as always.!
You're very welcome, Sue Penn! I hope they help you! Thanks so much for commenting.
Thank you very much for sharing these awesome exercises focusing the knee issues. The way you explain makes it more understandable and easy to follow. Lots of respect to you Sir. God bless.
You are welcome! I hope these exercises help you and thanks for commenting!
THANK you!!
Can you make a video on leg imbalance?
Very good exiese
I started doing the phase 1 today and voila 2nd video! Thankyou so much...it is really helping with the pain!
Perfect timing! Hope they help you!
@@toneandtighten hope this video will help me sir..i have knee mild pain infront of the knee and I can hear a cracking or poping sound in the knee for last 1 month ..I can feel the pain when I'm claim down thd stairs and whilr jogging .. can these excercise can be done while there is a pain in a knee .. kindly please reply for me sir
Thank u for all your videos!! Im having to be treated for my knee etc like this. Ill be using your vids from now on too.
You are welcome! I hope these exercises are effective!
Many Thanks, Doc!
Very welcome!
Thanks for the info. Well presented.
You're welcome!
Hi! Thank you so much for these videos!! They have really really helped me! I know this is an old video, but really hope you are able to answer this:)
Firstly, can you do phase 1 and 2 together every day? Secondly, should we be doing knee stretches and exercises together? Or should stretches be done at the end? Is it harmful to do many knee exercises everyday? Thank you so much for everything! :)
Thank you Jared for the awesome videos. I am doing the exercises on both videos. I am having problem in squatting and find difficulty from getting up from the chair because of knee pain. After two weeks of exercise.
I am feeling much better now. Great videos and good explanation. Very precise.
So glad to hear you are feeling better, Susan! Thank you for sharing!
Great video! I will add this to my exercises! Thanks!
Wonderful, Frankie! I hope they help you!
I like that you provide names for the exercises, that way I can write them down. Love your videos!
Thanks so much’
I just found you on UA-cam. Love your videos! Hope you and your family are safe during this difficult time! Thanks for the content! :)
Thank you so much, Zee Avi! I am so glad you found me!
Thank you so much really helping me, I so much happy seeing this video today God bless you
You are welcome, Esther! I am glad this was helpful and thanks for commenting!
Thank you so much!!!!
You're welcome! I hope you find these helpful and thanks for commenting.
Good set of useful videos thank you
You are welcome! I am glad they were helpful for you and thanks for commenting!
Very helpful! Thank you!
Glad it was helpful!
Thanks for these videos, I am doing these from 2-3 days and feeling great after doing the given exercises. Thanks 🙏
You are welcome, Vikash Sharma! I am glad you are finding these helpful!
this video is great, thanks so much
You are welcome! I hope it helps and thanks for commenting!
I love your show is very informative thank you very much
Thanks so much, Nick! I hope these exercises are helpful for you.
Love from Iran..thank you so much.its seems like a miracle cause as I start doing these workouts my pain calm down.
That is great to hear and thanks for commenting!
THANK YOU!!
You're welcome, Tracy! I hope these exercises help you and thanks for commenting!
I had a gout and this exercises really helps me well
Thanks for the straight up no fill info. I will be doing these twice a day.
You are welcome, Rob! I hope they help!
Great info, exactly what I was told when I did PT, thank you for the reminder. Such a blessing to have your guidance.
You are so welcome, Justina! I am glad this was helpful!
Tone and Tighten Hi, my eight year old granddaughter and I are doing your knee and shoulder videos right now !!! She said she is sweating already ! LOL !!!
Thank you very much, Jared! I really like those knee pain series. I struggle with hypermobility and some of the exercises you showed work well for my bad knees.
You're very welcome, Marina! I hope they help you! Thanks for your kind words.
Thank you 😃
You're very welcome, Asmodeus Black! I hope they help you! Thanks for commenting.
you the man thanks doc
You are welcome, dado dado! I hope these exercises helped you!
thanks brother you saved my day, it helped me a lot, love from India 🥺❤️
Thank you 🙏
You’re welcome, Max! I hope this helps you and thanks for commenting!
Thank you 🙏 very helpful
You’re welcome 😊
Thank you Dr. for both videos. Very helpful. I saved them for my daily exercise. God bless you 🙏. Please DO NOT REMOVE THESE VIDEOS.
You are very welcome, Rupan! I am glad they are helpful and thanks for commenting!
Thank you sir. I'm 15 and recently the pain I've had on barbell squats has become unbearable and even more recently it's been affecting me in more daily activities. These videos have helped me with the pain a ton.
Glad to help!
Thanks a lot tone and tighten I do all these these knee exercises it feels so good I know I will recover from my knee pain cause by daily exercises I do , home power walking from UA-cam ,again thank you very very much I found your channel 👍👍👍👍👍👍
You're so welcome, Aurora Fronda! I am glad these are helping you out and thanks for sharing!
Thanks. Have to try this
Hope you enjoy and find it helpful!
Thanks!
You are so welcome! Thank you so much for your kindness and generosity for the Super Thanks! You are appreciated!
Thank you it’s very easy
You are welcome 😊 I am glad you found this helpful and thanks for commenting!
I am 11 weeks post open tkr. These are all exercises my pt therapist has me doing. This is good motivation for my continuing, thanks.
You are welcome! I hope you feel better soon!
Your channel has been a blessing to my family & i have recommended to a lot of friends. Thank you for all you do
Oh, thank you so much! I am so glad to hear my content is helping you all!
Very useful exercises,,, thanks
You are welcome! I hope they help!
Thank you. Subscribed
Thanks for your support!
Hey, really enjoyed watching your phase 1 & 2 videos. I'm pretty active but the day after cycling and/or paddleboarding my knees feel painful. How often fo you suggest I do the 12 exercises? Daily?! Every couple days? Thanks!
Thanks so much for these videos they look really helpful. I have patellar tendinitis, I’ve been going to a physio for a couple of months but it’s taking a while to improve. I know you said the first exercise in this video might not be the best for patellar tendinitis but do you recommend the rest of these exercises for it? I’m desperate for something to fix it.
It was apparently caused by my foot rolling in when I walked so my knee wasn’t aligned, so I wear insoles now to support my arch. Just hope it gets better soon
very informative and useful... God bless you young man...
Thanks so much! I appreciate your support!
My knee buckled skating a couple of weeks ago which caused some significant swelling and pain. These exercises are working quite well. Thank you. I can't do deep bodyweight squats anymore though, too risky and painful. Would these be a suitable substitute for the squats especially the 15% bodysquat?
I like your exercise. Thank you.
You're so welcome, Jo Yong! I am glad you like this video and thanks for sharing!
Hello from Germany. Super flow very effective, many thanks.
Thanks so much and you are welcome!
Thank you
You're welcome, Yaleti! I hope these exercises help you and thanks for commenting!
Hi..had this weird pain on my knee due to a fall on the road .. happened a year ago.. I did the exercises on yur video and pain no more😀 amazing!!!!! Thank u
Wonderful news! Thank you so much for sharing!
Thank you sir..
You are welcome, mageshwari P! I hope these exercises are helpful for you.
Amazing helpful exercises
Glad you think so!
Love your videos. I have neglected my body a lot after my pregnancy 5 years back and found out I have hip pain when i started walking cardio a couple months back, plus a knee pain in the internal side due to sitting crossed leg on the floor a lot. Will definately start these exercises. Should I still go for a walk inspite of the pain in one hip laterally?
Thank you so much for the video, can you do an exercise that reduces knee fats, i got a shaggy knee.
just performed phase 1 and 2 because of left knee pain in tibia area, and at the moment i dont feel any pain, thanks for these videos, i feel confident they will help a lot
You are welcome! I hope these exercises continue to help you and thanks for sharing!
Thank you JB T&T
I tried these exercises Super good. Nice explanation Nice vid to the point,,, thumbs up for u man
Appreciate that!
Love from kerala❣️
Thanks for this video. I had quads atrophy after being on leg cast. Been working out at home for months (squats, leg extensions, cant tolerate lunges) but my quads are still small 🙁 it's taking forever I wonder if they would still grow.
Thanks you sir 😊👏
Most welcome!
Apply DEEP HEAT CREAM OVER KNEE JOINT and doing these exercises all pain gone great help.
Thank you,
Wonderful to hear and thanks for sharing!
Really helpful and beneficial exercises. I could feel the extra strength soon after practicing and my knee felt more stable too. Thank you.
You are welcome, Merian Norcross! I am glad these were effective for you!
@@toneandtighten I don't feel pain during my squats, I feel it later on during the day should I stop squatting?
Hi Jared. Having recently pulled my calf muscle, which has now recovered, I am now using you Phase 1 knee strengthening exercises to strengthening my calves, quads and hamstrings. Once able to complete the Phase 1 exercises proficiently, would to also do the Phase 2 exercises in addition or would you completely drop the Phase 1 exercise and just do the Phase 2 exercises? Many thank for the great content.
Thanks God for you brother 🙏
You are welcome! Thanks for watching!
Just awesome
Thanks so much!
عالی بود 👏
Just found your videos. I have a knee cap problem so my knee hurts. I will try some of your exercises from face one, first. and will let you know my improvement 😊. Thank you for explaining how the muscles work , very interesting. 👍
I hope they help and thanks for commenting, Bertha Z!
Hi - I wonder what your thoughts are on acl reconstruction after injury. If I have no pain, is exercise enough to achieve stability? Thanks!
Thank you rir these exercises! As a runner i am sure these will be invaluable.
How often should these be done? Once, maybe twice a week?
Very good video ur all videos are very useful and knowledge able.god bless u from india haryana
Thank you so much, Parmod Kumar! You're very kind. I hope these things help you, and thanks for commenting!
I'm from the Philippines. My knee pain is all gone now, after three long months of suffering. Thanks, sir, for this video. You're a very good man!
You are so welcome, tim burton! I am happy to hear these exercises helped you!
I like this video... Well Done.. Bro
Thank you so much 😀 I hope you find it helpful!
Aloha J what is the proper shoulder frame while performing the dead lifts
Thanks Jared! New Subbie here!👍🏾
You are welcome! Thanks for the sub!
I have seen the best exercise form u video, but rolling exercise is the topmost exercise, thank you sir.
Always welcome!
I enjoyed your video and plan on using several of your movements. I have had severe knee pain for several years and have not used my leg muscles much so they are very weak. I've just gone through a session of 5 injections per knee. My knees feel so much better, but the tendons on either side are still painful. Will these movements for the nice actually help to heal my tendons?
I can't beiieve after first two excises the knee pain has gone. was having trouble gettin up out of chair because they hurt. Thank you so much!! I will be using all ot the two videos and may be of your content.
Oh, wonderful! Happy to hear that!
Where can you buy the things in your video the circle circle roll.mat thing and also the step the step thing what you was using
Very helpful. Thanks!
How about some exercises to tone and strengthen low back? I have a knot to the left of a spine that I can’t figure out how to get rid of.
Give these a try: ua-cam.com/video/-PuVD8OQ2_A/v-deo.htmlsi=wz79rfJ-xKFmRqi0
Hi, thank you so much for the videos. I have a couple of questions for you if you have the time, thank you in advance for answering them.
I’ve had both hips replaced with posterior approach, one in February and the other in August.
Prior to the operations I had severe muscle degeneration, so now on top of recovering I really need to get my muscles back. Could you suggest some safe exercises for strengthening, to increase mobility and flexibility, I’m still having issues with tying my shoes and anything that requires flexibility. Any guidance would be greatly appreciated.
Thank you so much, happy holidays!
Do you have any exercises for back of knee or hamstring injuries?
What is ‘straight leg deadlift ‘like .. and ‘lock out knees ‘means .. also ‘hinge ‘please help to explain in layman terms .. by giving a similarity to the motions .Thank you so much for all the healing exercises which helped . God Bless you Tons 🎉!
Best exercise for pcl ligament tear