As a guy with a bone on bone left knee pothole, I couldn't imagine it getting any better without surgery. I was limping for months. The initial pain was like a lightning bolt through my knee to my shin. My doctor told me that he didn't think I need surgery. I thought that he was one of those expect a miracle doctors. I took cortisone shots, which helped at first , and I tried the fluid shots, which didn't work. I bought a stationary bike. IT WORKS! HALLELUJAH! I don't limp anymore. It's still there, I can't go running yet, don't know if I ever will, but maybe I will someday. It's just awesome to not be limping, which causes other problems - in weird ways too. I'm grateful, so grateful. Thank you God, and thank you to my stationary bike, and to my doctor who was absolutely right. BTW, I got a second opinion and the other doctor was pretty smug about saying that only surgery will do it. So far, he's wrong. It's really awesome to have improvement. My advice is, if the types of exercises you can do doesn't hurt when doing it, do it. It will only help strengthen. Building muscle around it helps. It didn't take long either.
👏👏👏👏👏👏👏 This is an amazing story Regulus!!! Congratulations on improving your bone on bone knee joint!!! You're 100% right, the exercise shouldn't hurt when doing it! Cheers to great knee health!!!
I use a recumbent bike for arthritis in my right knee along with strength training excerise you have recommended & walking backwards has all greatly helped the pain which is now minimal if any.
I find that interesting. I learned by accident walking backwards seemed to help me. Then I ask my Airrosti Dr. and he said yes it will help. Glad to see someone else does it too.
I'm a 52 year old guy, I've cycled all my life and I've had arthritis in both knees for at least 15 years, getting worse. I had an MRI scan this year and I've been told that I need a full knee replacement on my left knee but they won't touch it for another 5 years as I'm too young. Our medical system uses cheap inferior artificial joints that only last 10/15 years at most. Thanks to your channel I've realised that all my knee issues are caused by my quads being far too tight and my hamstrings being far too tight. I've already found some pain relief from just releasing my quads using a ball, massage gun and a metal bar. I'd be very wary of using the exercise bike but I do want to get back to cycling one day as it's my first love but I don't want surgery. Can't thank you enough for your channel and the advice, it's truly a life saver.
@fractalofgod6324 - I had my first Total Knee Replacement when I was 50 years old. The first thing you need to do is find a Surgeon who is willing to argue with your insurance company. The magic words that your Surgeon needs to use when arguing with your insurance company are: >>”This is a QUALITY OF LIFE ISSUE for my patient.”
I’ve been in love with my humble stationary bike for about 8 yrs. It has been my best friend for last 18 mos. as I waited for and recovered from scope for big medial meniscus tear. I got back on bike day 3 after surgery and could only pedal backwards for several days - learned that is not unusual! Finally back to walking for exercise (also had a bone bruise in tibial plateau), but will still ride the bike 🚲❤️
I have a recumbent bike and I do not know how to use it. I actually said that out loud! I am so thankful to have found you. I’m going to follow your advice. Thanks so much!!
Hi there one thing I was taught in relation to use of the glutes on a bike is the saddle 'layback'. The balance between use of glutes and use of quads is significantly altered as you shift the saddle forwards or backwards. It is a matter of mm but the difference between a layback of 45mm and 60mm is chalk and cheese. The more forward the saddle the greater the use of the quads. Hope this helps
All of your information is going to help me so much. I was walking and will now go to biking and do the exercises to strengthen the glutes. Glad I found this Thank you
I been using some of the glute exercises that you recommended and my knees are feeling great so now I’m definitely trying the stationary bike to add to my workout routine to help me heal my knees faster .thank you.!!!
Doctor, thanks for your advice, expert opinion. I’m 75, really believe that the continuous test, practice, exercise of balance to be gained from regular outside bike is worthy of note. Balance is definitely one of those things starts going weird, after about 70. You are doing great work! Thank you.
This was very helpful. ACL tear 30 years ago. Been using a recumbent bike for 20 years. Good CV but no knee improvement. Just got a stationary upright. I appreciate the setup advice. Looking forward to working on the glutes to see if that helps. Makes sense.
Hey David! we are glad that you found the information in this video helpful and that you will find it useful for your needs. we are sorry to hear that you've been dealing with knee issues for a significant period of your life. We are glad that you are open to working on your glutes, here are some exercises that we suggest in case you need them: “Top 5 Glute Muscle Exercises For Knee Pain” ua-cam.com/video/NXdCjT2QtJA/v-deo.html “Top 6 Standing Glute Exercises To Help Knee Pain” ua-cam.com/video/jD7IRBfJ-mM/v-deo.html “3 Big Reasons Your Glute Muscles Won’t Work Well For You” ua-cam.com/video/TamXorqxCAk/v-deo.html If you are looking for a more comprehensive approach to improving your knee situation this course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: "Knee Arthritis Recovery Program" epmanualphysicaltherapy.com/knee-arthritis-recovery-program We are rooting for you! 🙌
😊I was bone on bone . Bicycling and exercise definitely helps . Strengthening your glutes and other leg muscles definitely helps but ultimately I had knee replacement. Knee replacement is a long road back but those same exercises are part of the recovery. For me knee replacement was inevitable. I did everything. Shots , PRP shots but it was bone on bone and I had to get the replacement. Very good advice . I still use the bike and other exercises.
@@revathik9225 I don’t believe that I used collagen peptides. I’m not sure what they are but I still have arthritis in my foot . I had two operations on my right foot and a left knee replacement. The foot operations I would not necessarily consider a success. I probably fractured a metatarsal years ago and had a big fibroma that had to be removed in the ball of my foot . I had one hammertoe and the doctor fused four . His whole procedure was very questionable. I think the bad knee lead to the bad foot because my left knee was my predominant jumping knee . When that got bad I would go to my left and jump off my right knee and foot which ultimately lead to the bad right foot . I monovisc and simvisc injections but my knee was too far gone for that . I would look up and try collagen peptides for my foot and even my other knee . It’s no where near as bad as my left knee but I want to preserve all of my joints. I often drink water and gelatin . That is supposed to be good for your joints. I believe it has collagen. Thanks for your interest. I feel better now than I did back in 2017 and 2018 when a lot of this really started to get bad . I tore both my ACLs playing basketball when I was younger but the real killer was when I tore my meniscus in probably 2010 . Sometimes when the doctor would drain my knee it looked like a cleat fluid like oil. The doctor said you see those very tiny white particles in there . That is cartilage. I imagine that’s part of the erosion process.
@@revathik9225 Collagen peptides and hyaluronic liquid drops have helped me so much...along with diet (limiting refined carbohydrates, white flour, sugar) and many other natural remedies.
I've been using a recumbent exercycle to warm up. Very light effort to warm up. The knee loosens up. Next I switch to a rower for a few minutes. Then to an air bike. I don't hit the air bike hard. If I do it seems to worsen the knee. Seems like pedaling backwards uses the glutes more and the quads less. So I do half my work pedaling backwards. So that is at odds with what you say. Seems like what it does is I use my hamstring more rather than using my quads more when pedaling backwards.
This is so helpful! I've been trying to decide on some sort of exercise equipment to be able to be active during the summer heat. I had been cautious about using a bike because I thought I'd damage my knees further.
Yay for those who have benefitted from this,,have been doing what is advised for too many years to count..still waiting for the healing or relief to begin.. but for those who have benefitted..good on ya..🇨🇦
1.focusing glutes while going down 2..knees slightly outward 3..10 to 15 minutes. 4..combine with strengthening exercises. 5..bend knee by 115 or 120 degrees 6..going down your knee should have a slight bent not 100 percent straight
I appreciate your knee arthritis playlist, there's a lot of good information and I'm working my way through the videos. I'm wondering if you would talk about how to use an UNDER THE DESK pedaler correctly please. I have a Sunny SF-B0891 and use it but would like to be certain that I'm doing it correctly. The tension is set to the maximum, which is fine but I am unsure of how high my chair should be, where the pedaler should be placed in relation to the chair and how close to the edge of the seat I should sit. Are you willing to make a short video on this please? Thanks!
My knee has been shot for decades and I have been a racer and serious rider for most of my life. What is missed in this video are a couple of things. First, it is helpful to have a LOT of rotation at the pedals. Other serious cyclists have discovered this. My pedals allow up to 15 degrees of rotation. The next really helpful issue Is using shorter crankarms. Shorter crank arms reduce how how knees need to bend. Shorter crankarms also reduce peak loads (less momentary stress). The power is distributed over a longer period.
Hey Doug! Thank you so much for your feedback and for sharing your experience with us, we are glad to hear that you have found something that works for you! It's important to know that everyone's body composition is different so what works for one person may not work for another. What's important is finding options that work for you as you know your body better than anyone. In order to find a solution you may need to try different techniques and exercises that you find beneficial.
@@epmanualphysicaltherapy Yet, we are only different to a point. Rotation may not be important to most cyclists. I think if you look this up from Journal of Science and Medicine in Sport: " Hip and ankle kinematics are the most important predictors of knee joint loading during bicycling". I think this is possible universal for most anyone. I also have a graph that shows loading differences of a shorter crank vs long crank.
Great video! I outdoor cycle and use an indoor trainer with my road bike. I was diagnosed with OA after developing constant soreness under my knee caps. Pretty much I am the maker of my own demise due to cycling intensely ( harder gears) and heavy strength training for my legs/calves. At 59, I am finding my limits for being athletic all my life. Reassessing for longevity. Ortho has mentioned HA injections.
I did and as most of us with these issues or circumstances realize that it's a relief situation in chronic cases. I can't say that I've ever had constant excruciating pain or ache but I know it's there after certain activity. I have also tried joint supplements with HA and they seem about same result for me. As long as I can function cycling and some weight training I'm good. Said the same to my ortho. fortunately he is not pushing a knee replacement. Good luck Dan, try to find some exercises , stretching etc. that work for you along with injection therapy (if needed). @@danp3677
I do warm-up and cool-down exercises ( 5 minutes on each) and can only manage 5 minutes on the bike because I have had hip, femur, knee and 2 ankle fractures over the years (plus two toe fractures) all on the same side. I am soon due for a knee replacement, although my consultant says I don't have osteoarthritis. Well, I know I do!
Bicycle riding and exercise is great , not just for your knee. It does help with flexibility and also possibly foot flexibility. It is also a great way to burn calories. Great exercise and great advice.
I am still riding my road bike 30-80 miles a week. Due to arthritis the 1st half mile or so is incredibly painful. My quads are definitely taking the brunt of action when riding. I might consider moving my saddle back a couple of mm and see if that help. The pain is on the outside of my rt knee and down my shin. I'll focus on my glutes and also cleat placement. Thank you for this
Everything in this video is true! My spinner saved my knees starting 25 years ago after my ACL repair! I’m 77 and going strong having recently invested in new road and mountain bikes! The one thing I would strongly recommend is work up to being able to standing up (off the seat) as much as possible for several reasons (less range of motion, more exercise). Just adjust resistance so there isn’t too much or too little resistance! I use UA-cam for everything and rarely comment but had to when I saw this valuable video!
i would love to get back to bike riding. i gave my bike away cause i thought i will never ride again. so to use the knee pain videos i am doing already, so strengthen those glutes and posturing and positioning in very important. i could use a stationary bike for our long winter's here. I can ride in the park here or take the bike to an area where there is more flat land. So more encouragement to work my glutes. thank you.
I reached a point late last year where i was in agony and I bought a cheap road bike and a wahoo kicr snap (2nd hand) all less than $250 and joined Zwift have now done 3000 miles on it and have lost weight using a fitbit and recording calories with the fitbit app and my Knee pain reduced by 80%
How about elliptical for exercise? My knee grinds on a bike! So tell me what to do! Yes I have been immobile and am stiff! Have torn meniscus and bone on bone! I have baker cyst for years! Thanks for your help!
Hey T.Madden! Using an elliptical will be helpful if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the elliptical, then you will likely make your knee problem worse :-(
Thanks for this video. Cycling has been helping me but this video will help me refine my technique. Maybe this will help me avoid having such tight IT muscles.
Hey Henry, you are very welcome! We hope this helps! Below will be a few more links for you that include exercises and stretches that could also be helpful: “Knee Arthritis Help” Knee Arthritis Help - UA-cam “Top 5 Glute Muscle Exercises For Knee Pain” ua-cam.com/video/NXdCjT2QtJA/v-deo.html “Top 6 Standing Glute Exercises To Help Knee Pain” ua-cam.com/video/jD7IRBfJ-mM/v-deo.html “Tailgate Swings” ua-cam.com/users/livelYYhH62Phaw?si=46lXOkDfDrbW6wnq&t=1360 “What is the best exercise to help get pain relief from knee arthritis?” ua-cam.com/video/MzurYQsXwVw/v-deo.html We hope this helps! Please keep us updated on your progress! 🙌🏽
@@epmanualphysicaltherapy I give your videos a lot of credit. I never thought my meniscus could heal until I listened to you. It took over TWO YEARS. Had to back off with the exercise / running. Started speed-walking instead with my outdoor bootcamp. Also had one PRP injection.
@@tazrugbyHow I wish I knew about this channel before my meniscus surgery. Even though it took you 2 years to heal yours without surgery, at least you avoided surgery. I’m almost 6 months post op and I’m worse!!! Wonder if I strengthen my glutes and stationary bike will I improve?
@@kidneymd1962 I hope you can find someone like Dr. David to work with. I have not run into anyone in Virginia. I also had a PRP injection. This helped A LOT. Hope it works out for you!
@@tazrugby Thank you for your support. I’m scheduled for PRP and ozone therapy on 2-21-23. Hopefully with that and continuing Dr. David’s exercises I’ll be pain free.
Well, thankyou, your videos are the best,greetings from Budapest !!! Very helpful, and I love my bike and was afraid of using it since my knee problem...
I had meniscus surgery on my right knee on May 4, 2023. I will start PT on June 9th. Is okay to try and ride a stationary bike. I watched your video on the 3 exercises to do for meniscus and it is helping. Thanks
My problem is bending my knee enough. Painful to bend during cycling. I’ve had a stationary bike since the beginning of the pandemic when our gym closed temporarily and had to make a home gym.
Hi Doctor! I have to use a recumbent bike to help my severe stenosis, DDD, bulging discs etc. Please tell me how to help my right knee arthritis using a recumbent.
Haven't checked your channel for some time but I have long waited for this video. I have been struggling for 2+ years with a knee overuse injury from cycling. The glute exercises you recommended helped me but it seems that I always go back to zero after healing and returning to cycling. But probably I have not given enough time. Could this be asymmetry?
Have an underdesk peddler..lay back in chair and peddle to use glutes..right distal femur repair and arthritis removal on knee...5 weeks and cannot bend knee much..barely walking with walker..painful..have totally lost glutes since surgery...working on it..
Raising the seat slightly higher will keep the knee from coming up as high. You just have to be able to keep your foot on the pedal at the bottom of the stroke, and keep your balance. I am really benefiting from your content. Thanks!
A stationary bike, 8 classes (1 month) and I no longer have to wear my neoprene sleeves. A real outdoor bicycle does not work (makes my arthritis worse) I assume because there is some lateral motion on a physical bicycle whereas the stationary bike does not.
4:09 thanks for this video. I find it interesting. As a person who has run through the gambit with knee issues ( had my right knee replaced 4 years ago) and now my left knee is bone on bone. Because I also have arthritis in my hips and facet joints as well as trochanteric bursitis. I was told that the stationary bike while good for my knees, could do damage to my back so I am now just using the recumbent bike about 5 min each time. Would you mind terribly letting me know your opinion on what bike you think is best for me . Thanks so much!
Hey Risa, if you are able to follow our recommendations of only engaging your glutes on the bike, either bike could be helpful. We have a lot of great content for all of these conditions in case you would like to learn more. Here are a few playlists that should be helpful: “Knee Arthritis Pain Help” ua-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html “Failed Knee Replacement Help” ua-cam.com/play/PLJVIPiFvv1maC3n6M0ksF5F17DPDcI98a.html “Hip Bursitis Help” ua-cam.com/play/PLJVIPiFvv1mbheRRRWNQqDfZ0Hvmyymj9.html
Hey @alcze, Dr. David answers walking backwards questions in this video: "3 Reasons Why Walking Backwards Is Bad For Bone On Bone Knee Arthritis?" ua-cam.com/video/hqQP6_4H7Vw/v-deo.html
Is the bike better than backwards sledge? Im so conflicted which to put in my rotation. I guess the answer is to do both. I work out 4 days a week so can do 2 cycling sessions and 2 sledge sessions per week.
Regina, it comes back to fixing the muscle imbalance....you need to get the glutes stronger. Cubii and vibration boards tend to not make you exercise your glutes...unless you can make it work for you. But they might be neutral if you don't make your quads work while using these exercises.
@epmanualphysicaltherapy thanks for being straight with me, I realized it was near impossible to use that equipment and tighten the glitter, I had the equipment before I became better informed.
I had a medial meniscus tear 6 years ago and got meniscus debridement on my right knee. Now after I do the bike for 5 minutes, the left side of my hamstring where it connects to the knee really hurts and gets flared up. Can you recommend what I can do to strengthen this area so it doesn’t flare up while pedalling? Why is this part very weak and how can I strengthen this muscle?
Same happened to me, do you also wake up and can't straighten your knee?? I had fisio and acupuncture and now have used a muscle relaxant tablet. I have used my bike the last three years and it has made a knee replacement not necessary. Then hurt myself doing a stiff climb on our hill. When I got back on the bike after two months I hurt the hamstring tendons.
Thank you for such an informative aspect of using my stationary bike. Usually I let it collect dust but you have encouraged me to try it *again) for my painful knees.
I just feel my glutes worls more the more i angle my knees out , even if its look weird but its making the glutes work better and this is the goal , can i go on like this or this is wrong ?
i am using mine for part of my rehab to force my knees to bend more. after a few minutes the legs start to get loose and the pain reduces over time. after about five minutes I can quit and get back on it later and do it a few minutes and the reductionof the pain in my legs still is loose and pedaling a few minutes again it is even looser and less pain.
Can you please address the pedals. I have both clip-ins and cage pedals and my PT person talks about using a “scooping” motion when pedaling that professional cyclists use.
I have good glute control walking and off the bike but how do you squeeze your glutes effectively Jen the glute muscle are pilastered and compressed in the bike seat?!! Hard to tell there is a contraction happening?!!
What kind of bike is best for OA in my knees and hips. Ive already had 1 hip replaced and it seems the upright seat would cause pressure right on the hip joint. My knee is deformed( knock knee) and bone on bone OA. It's from an original biking injury( meniscus frayed)that I've been putting off surgery for about 7rs. It's not that painful accept for standing too long then trying to move it pops. I had to stop bike riding with the hip weakness. Scheduled for TKR this summer. I was going to get a bike for rehab.
Would really be grateful for a response to this! I am 78 with osteoarthritis…but a month ago rammed my right knee into a board, an MRI a month later showed bleeding under the kneecap (contusion) and cortisone was injected today! Can the elliptical I was just given be part of my rehab?
Hey Sharon!! We are so sorry to hear about your arthritis and your contusion!! Ouch!! Perhaps the best thing to do at this moment would be to give it a bit of rest. Here are some exercises we advise to do as a part of your rehab: “Knee Arthritis Pain Help” ua-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html You might also want to consider learning more about our Knee Arthritis Recovery Program: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
What’s the glute muscles? I use to have a stationary bike and even though I had it out on the lanai, I didn’t enjoy it though if the bike was inside the house it would have been worse for me , cause at least outside there’s nature. I much prefer riding a bike on the road but I gave it up because either I can ride in the neighborhood which is scary cause of loose dogs around here. Other option is riding on the highway and due to the tremendous increase of traffic( already sketchy riding there) there I stopped riding. Could I just get a trainer( think that’s what it’s called) , the thing that you can put the bike on to ride inside since I already have a bicycle. I don’t want to accumulate other items. Problem is like I mentioned earlier I don’t like ride stationary bikes cause I get bored. I figured if I could watch a tv program while doing it would help. But I don’t watch tv because I barely get any stations here. How do you know if you have knee arthritis? Can it be detected by X-rays? I’ve had X-rays and doctors couldn’t find anything wrong. But someone said you can’t find anything with X-rays. You did mention something about bone to bone though. Is D think that could be seen on an xray
Hello Jah, The glut muscles are the muscle that stabilize hour pelvis located in the buttock region. Here are some exercises on how to strengthen those muscles. Top 5 Glute Muscle Exercises For Knee Pain” ua-cam.com/video/NXdCjT2QtJA/v-deo.html I have also put below a video to help you learn about arthritis: How To Clearly Tell Where You Are In The 4 Stages Of Knee Arthritis” ua-cam.com/video/74jNLJwgiPM/v-deo.html Thank you for sharing.
My PT wants me to use stationary bike which I do 3 times a week at the gym along with some lifting on bench and machines. Have ruptured acl from several decades ago and now bone on bone osteoarthritis as well. The exercises have helped immensely past 6-8 weeks. Pedal about 10 minutes and first couple minutes knee is sore but then no pain. Rest of week do 10 minutes of tailgate swing together with PT exercises she has put together for me, which seems to help. Is this pain/no pain normal? PT says this is a long term forever process. Did play 9 holes of simulator golf past weekend with little soreness but did take ibuprofen. I am 75, normal weight and active as one can be at this age. Am I on the right track.
Can we make similar leg/knee movements without a real bike in a lying down position that would work? If yes, then I urge you to please give a demo, so that we get it right. Thanks!
One of my knee issues is tight IT muscles. Tried the big foam roller, but when I worked down towards my knee, it caused my hip to pop, and it hasn’t been the same ever since. I don’t want to use a big foam roller, so would be nice to see if there’s other options for stretching the IT band. And thanks for another informative video.
Some tips that I discovered: 1) Stretching the ITB is a fools errand. It does not respond to stretching. 2) When I first tried rolling on my ITB, it was too painful to endure. I regressed by using a massage gun on my ITB. The massage gun is a tool that can be used for self-myofascial release (SMFR). After weeks of massage gunning my ITB, I tried rolling again - it was no longer too painful. The rolling pulled me over a threshold that the gunning was unable to surmount. 3) Start with the roller above the knee and work up toward the hip. When you get to the top, don't roll bak down; unweight and reposition at the starting point. 4) To achieve release, the movement has to be s-l-o-w. It is best to stop at trigger points and let them release. The release in not like a sudden pop; it is like an ice cube melting. This is true with both massage gun and foam roller.
HI I am so glad to find your video. i want to buy a recumbing bike but the mass weight allowed is 110 kg . i weigh 140kg curently as i am batteling with sciatic injury which is very bad . i can walk for 3 min then it is to painful to carry on . i was using Predisoane tablets for my lungs as i have COPD but there side effect is it give you a apitite and i ate all i could find . i have stopped taken 3 a day now and only one at night . will it be safe for me to use the bike as per the allowable weight . the Recumbent bike weights 80kg . and will it help strenghing my legs and back as well as lose weight . please answer my question . thanking you in advance . Moira South Africa
I had tibia fracture surgery 4 months ago. Does this work for this? I have been doing 30 minutes on the stationary bike but have been cycling so fast that no way can I focus on just using glutes. I guess I need to slow down !
I've heard that a recumbent bike is better if you have hip arthritis? Especially if it's severe, because there is less pressure on the hip joints. Thinking of buying one...
Hey Catriona, Using a bike will be helpful if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the bike, then you will likely make your knee problem worse :-(
@@epmanualphysicaltherapy Thank you so much for your response. It's actually my hips that are the problem but I was watching to get feedback on using a bike generally. Sounds like an upright (rather than recumbent or semi recumbent) stance is better generally for engaging the glutes - is that right? Thanks again, your channel helps me so much.
As a guy with a bone on bone left knee pothole, I couldn't imagine it getting any better without surgery. I was limping for months. The initial pain was like a lightning bolt through my knee to my shin. My doctor told me that he didn't think I need surgery. I thought that he was one of those expect a miracle doctors. I took cortisone shots, which helped at first , and I tried the fluid shots, which didn't work. I bought a stationary bike. IT WORKS! HALLELUJAH! I don't limp anymore. It's still there, I can't go running yet, don't know if I ever will, but maybe I will someday. It's just awesome to not be limping, which causes other problems - in weird ways too. I'm grateful, so grateful. Thank you God, and thank you to my stationary bike, and to my doctor who was absolutely right. BTW, I got a second opinion and the other doctor was pretty smug about saying that only surgery will do it. So far, he's wrong. It's really awesome to have improvement. My advice is, if the types of exercises you can do doesn't hurt when doing it, do it. It will only help strengthen. Building muscle around it helps. It didn't take long either.
👏👏👏👏👏👏👏
This is an amazing story Regulus!!! Congratulations on improving your bone on bone knee joint!!!
You're 100% right, the exercise shouldn't hurt when doing it!
Cheers to great knee health!!!
Thank you for sharing your experience! All the doctors (4) I went to recommended surgery. Your experience gives me hope! Thank you!
Thanks I canceled my surgery,I got my 🚲 now ready to ride...thank you
Thats awesome Sir! I am so glad for U 😮❤
My left leg hurts in the knee. i also have a bike at home i will try to exercise . Thanks for sharing this video.
Doctor. Testimonial. I started the stationary cycling 4-6 years ago. Worked for me. It’s a daily enjoyment routine now. Age 70.
How bad was your knee arthritis when you started cycling?
I use a recumbent bike for arthritis in my right knee along with strength training excerise you have recommended & walking backwards has all greatly helped the pain which is now minimal if any.
I find that interesting. I learned by accident walking backwards seemed to help me. Then I ask my Airrosti Dr. and he said yes it will help. Glad to see someone else does it too.
I’ll try this! How long do you do it? Also, I’ve recently been diagnosed with arthritis in knee and other areas. Any tips are greatly appreciated!
I love my recumbent bike. My knee pain lessens the more often I exercise on it.
I'm a 52 year old guy, I've cycled all my life and I've had arthritis in both knees for at least 15 years, getting worse. I had an MRI scan this year and I've been told that I need a full knee replacement on my left knee but they won't touch it for another 5 years as I'm too young. Our medical system uses cheap inferior artificial joints that only last 10/15 years at most.
Thanks to your channel I've realised that all my knee issues are caused by my quads being far too tight and my hamstrings being far too tight.
I've already found some pain relief from just releasing my quads using a ball, massage gun and a metal bar.
I'd be very wary of using the exercise bike but I do want to get back to cycling one day as it's my first love but I don't want surgery.
Can't thank you enough for your channel and the advice, it's truly a life saver.
@fractalofgod6324 - I had my first Total Knee Replacement when I was 50 years old. The first thing you need to do is find a Surgeon who is willing to argue with your insurance company. The magic words that your Surgeon needs to use when arguing with your insurance company are: >>”This is a QUALITY OF LIFE ISSUE for my patient.”
Same story for me
I’ve been in love with my humble stationary bike for about 8 yrs. It has been my best friend for last 18 mos. as I waited for and recovered from scope for big medial meniscus tear. I got back on bike day 3 after surgery and could only pedal backwards for several days - learned that is not unusual! Finally back to walking for exercise (also had a bone bruise in tibial plateau), but will still ride the bike 🚲❤️
I have a recumbent bike and I do not know how to use it. I actually said that out loud! I am so thankful to have found you. I’m going to follow your advice. Thanks so much!!
Hi there
one thing I was taught in relation to use of the glutes on a bike is the saddle 'layback'. The balance between use of glutes and use of quads is significantly altered as you shift the saddle forwards or backwards. It is a matter of mm but the difference between a layback of 45mm and 60mm is chalk and cheese. The more forward the saddle the greater the use of the quads. Hope this helps
All of your information is going to help me so much. I was walking and will now go to biking and do the exercises to strengthen the glutes. Glad I found this Thank you
I purchased an e-bike - I think it will be good for my knees and fun. I'm 70 and have knee arthritis. Thank you for the video.
Love our ebikes!
I been using some of the glute exercises that you recommended and my knees are feeling great so now I’m definitely trying the stationary bike to add to my workout routine to help me heal my knees faster .thank you.!!!
Yh
Doctor, thanks for your advice, expert opinion. I’m 75, really believe that the continuous test, practice, exercise of balance to be gained from regular outside
bike is worthy of note.
Balance is definitely one of those things starts going weird,
after about 70.
You are doing great work! Thank you.
Hey Objuan6, We appreciate your kind words and your feedback!🙌 It means a lot to us. Please take care! 😃
Thank you for the clear education and proper use of a stationary bike as part of a knee rehab program. Also appreciate the bike recommendation.
Hey Trish! You're very welcome!
I really enjoy your videos because you explain things so clearly. Thanks very much for posting 👍
You’re welcome Daisy!!!
This was very helpful. ACL tear 30 years ago. Been using a recumbent bike for 20 years. Good CV but no knee improvement. Just got a stationary upright. I appreciate the setup advice. Looking forward to working on the glutes to see if that helps. Makes sense.
Hey David! we are glad that you found the information in this video helpful and that you will find it useful for your needs. we are sorry to hear that you've been dealing with knee issues for a significant period of your life. We are glad that you are open to working on your glutes, here are some exercises that we suggest in case you need them:
“Top 5 Glute Muscle Exercises For Knee Pain”
ua-cam.com/video/NXdCjT2QtJA/v-deo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ua-cam.com/video/jD7IRBfJ-mM/v-deo.html
“3 Big Reasons Your Glute Muscles Won’t Work Well For You”
ua-cam.com/video/TamXorqxCAk/v-deo.html
If you are looking for a more comprehensive approach to improving your knee situation this course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link:
"Knee Arthritis Recovery Program"
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
We are rooting for you! 🙌
😊I was bone on bone . Bicycling and exercise definitely helps . Strengthening your glutes and other leg muscles definitely helps but ultimately I had knee replacement. Knee replacement is a long road back but those same exercises are part of the recovery. For me knee replacement was inevitable. I did everything. Shots , PRP shots but it was bone on bone and I had to get the replacement. Very good advice . I still use the bike and other exercises.
@thomasbrady63 Had you tried collagen peptides?
EXCELLENT ADVICE & INFORMATION.THANK YOU.
@@revathik9225 I don’t believe that I used collagen peptides. I’m not sure what they are but I still have arthritis in my foot . I had two operations on my right foot and a left knee replacement. The foot operations I would not necessarily consider a success. I probably fractured a metatarsal years ago and had a big fibroma that had to be removed in the ball of my foot . I had one hammertoe and the doctor fused four . His whole procedure was very questionable. I think the bad knee lead to the bad foot because my left knee was my predominant jumping knee . When that got bad I would go to my left and jump off my right knee and foot which ultimately lead to the bad right foot . I monovisc and simvisc injections but my knee was too far gone for that . I would look up and try collagen peptides for my foot and even my other knee . It’s no where near as bad as my left knee but I want to preserve all of my joints. I often drink water and gelatin . That is supposed to be good for your joints. I believe it has collagen. Thanks for your interest. I feel better now than I did back in 2017 and 2018 when a lot of this really started to get bad . I tore both my ACLs playing basketball when I was younger but the real killer was when I tore my meniscus in probably 2010 . Sometimes when the doctor would drain my knee it looked like a cleat fluid like oil. The doctor said you see those very tiny white particles in there . That is cartilage. I imagine that’s part of the erosion process.
@@revathik9225 Collagen peptides and hyaluronic liquid drops have helped me so much...along with diet (limiting refined carbohydrates, white flour, sugar) and many other natural remedies.
I've been using a recumbent exercycle to warm up. Very light effort to warm up. The knee loosens up. Next I switch to a rower for a few minutes. Then to an air bike. I don't hit the air bike hard. If I do it seems to worsen the knee. Seems like pedaling backwards uses the glutes more and the quads less. So I do half my work pedaling backwards. So that is at odds with what you say. Seems like what it does is I use my hamstring more rather than using my quads more when pedaling backwards.
This is so helpful! I've been trying to decide on some sort of exercise equipment to be able to be active during the summer heat. I had been cautious about using a bike because I thought I'd damage my knees further.
Yay for those who have benefitted from this,,have been doing what is advised for too many years to count..still waiting for the healing or relief to begin.. but for those who have benefitted..good on ya..🇨🇦
1.focusing glutes while going down
2..knees slightly outward
3..10 to 15 minutes.
4..combine with strengthening exercises.
5..bend knee by 115 or 120 degrees
6..going down your knee should have a slight bent not 100 percent straight
Thank you!
I appreciate your knee arthritis playlist, there's a lot of good information and I'm working my way through the videos.
I'm wondering if you would talk about how to use an UNDER THE DESK pedaler correctly please.
I have a Sunny SF-B0891 and use it but would like to be certain that I'm doing it correctly. The tension is set to the maximum, which is fine but I am unsure of how high my chair should be, where the pedaler should be placed in relation to the chair and how close to the edge of the seat I should sit.
Are you willing to make a short video on this please?
Thanks!
My knee has been shot for decades and I have been a racer and serious rider for most of my life. What is missed in this video are a couple of things. First, it is helpful to have a LOT of rotation at the pedals. Other serious cyclists have discovered this. My pedals allow up to 15 degrees of rotation. The next really helpful issue Is using shorter crankarms. Shorter crank arms reduce how how knees need to bend. Shorter crankarms also reduce peak loads (less momentary stress). The power is distributed over a longer period.
Hey Doug! Thank you so much for your feedback and for sharing your experience with us, we are glad to hear that you have found something that works for you! It's important to know that everyone's body composition is different so what works for one person may not work for another. What's important is finding options that work for you as you know your body better than anyone. In order to find a solution you may need to try different techniques and exercises that you find beneficial.
@@epmanualphysicaltherapy Yet, we are only different to a point. Rotation may not be important to most cyclists. I think if you look this up from Journal of Science and Medicine in Sport: " Hip and ankle kinematics are the most important predictors of knee joint loading during bicycling". I think this is possible universal for most anyone. I also have a graph that shows loading differences of a shorter crank vs long crank.
Great video! I outdoor cycle and use an indoor trainer with my road bike. I was diagnosed with OA after developing constant soreness under my knee caps. Pretty much I am the maker of my own demise due to cycling intensely ( harder gears) and heavy strength training for my legs/calves. At 59, I am finding my limits for being athletic all my life. Reassessing for longevity. Ortho has mentioned HA injections.
A-aron, I love that Key and Peele bit! Did you get the HA injections? I just had them about two weeks ago. I have the same situation as you.
I did and as most of us with these issues or circumstances realize that it's a relief situation in chronic cases. I can't say that I've ever had constant excruciating pain or ache but I know it's there after certain activity. I have also tried joint supplements with HA and they seem about same result for me. As long as I can function cycling and some weight training I'm good. Said the same to my ortho. fortunately he is not pushing a knee replacement. Good luck Dan, try to find some exercises , stretching etc. that work for you along with injection therapy (if needed). @@danp3677
Same. I’m 53 and years of figure skating did it to me, I’m sure. And heavy weight training. If only I’d known then what I know now.
I do warm-up and cool-down exercises ( 5 minutes on each) and can only manage 5 minutes on the bike because I have had hip, femur, knee and 2 ankle fractures over the years (plus two toe fractures) all on the same side. I am soon due for a knee replacement, although my consultant says I don't have osteoarthritis. Well, I know I do!
Thanks!
Hi Vaughn! Thank you so much for your support! This means a lot to us. We appreciate you! 🙌🌟
Bicycle riding and exercise is great , not just for your knee. It does help with flexibility and also possibly foot flexibility. It is also a great way to burn calories. Great exercise and great advice.
I am still riding my road bike 30-80 miles a week. Due to arthritis the 1st half mile or so is incredibly painful. My quads are definitely taking the brunt of action when riding. I might consider moving my saddle back a couple of mm and see if that help. The pain is on the outside of my rt knee and down my shin. I'll focus on my glutes and also cleat placement. Thank you for this
Everything in this video is true! My spinner saved my knees starting 25 years ago after my ACL repair! I’m 77 and going strong having recently invested in new road and mountain bikes! The one thing I would strongly recommend is work up to being able to standing up (off the seat) as much as possible for several reasons (less range of motion, more exercise). Just adjust resistance so there isn’t too much or too little resistance! I use UA-cam for everything and rarely comment but had to when I saw this valuable video!
Dr David, what are your thoughts about a recumbent lateral trainer?
i would love to get back to bike riding. i gave my bike away cause i thought i will never ride again. so to use the knee pain videos i am doing already, so strengthen those glutes and posturing and positioning in very important. i could use a stationary bike for our long winter's here. I can ride in the park here or take the bike to an area where there is more flat land. So more encouragement to work my glutes. thank you.
Hey Janewomanpower, we're glad you're finding a way to get back to doing things you love while using your glutes!!!
@@epmanualphysicaltherapy Your channel is being so helpful to me. and i am determined!!
Very helpful. Previously had no idea that glutes so important
I reached a point late last year where i was in agony and I bought a cheap road bike and a wahoo kicr snap (2nd hand) all less than $250 and joined Zwift have now done 3000 miles on it and have lost weight using a fitbit and recording calories with the fitbit app and my Knee pain reduced by 80%
How about elliptical for exercise? My knee grinds on a bike! So tell me what to do! Yes I have been immobile and am stiff! Have torn meniscus and bone on bone! I have baker cyst for years! Thanks for your help!
Hey T.Madden! Using an elliptical will be helpful if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the elliptical, then you will likely make your knee problem worse :-(
😊 thank you
@@epmanualphysicaltherapy I will do as much as I can following your videos to start!
Wow. I love love love these videos you have on here. The info is so helpful
Thanks for this video. Cycling has been helping me but this video will help me refine my technique. Maybe this will help me avoid having such tight IT muscles.
Any advice for someone with knee pain and hip dysplasia ? Is stationary bike ok? Thank you 🎉
Good motivation for my left knee, Thank You
Hey Henry, you are very welcome! We hope this helps! Below will be a few more links for you that include exercises and stretches that could also be helpful:
“Knee Arthritis Help”
Knee Arthritis Help - UA-cam
“Top 5 Glute Muscle Exercises For Knee Pain”
ua-cam.com/video/NXdCjT2QtJA/v-deo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ua-cam.com/video/jD7IRBfJ-mM/v-deo.html
“Tailgate Swings”
ua-cam.com/users/livelYYhH62Phaw?si=46lXOkDfDrbW6wnq&t=1360
“What is the best exercise to help get pain relief from knee arthritis?”
ua-cam.com/video/MzurYQsXwVw/v-deo.html
We hope this helps! Please keep us updated on your progress! 🙌🏽
I don't enjoy stationary bikes. I have been using a Rowing machine and Jacob's Ladder. Have had super results.
That is so great to hear!!!!!!!! ! I am happy but is helping you. Have a great day!! =)
@@epmanualphysicaltherapy I give your videos a lot of credit. I never thought my meniscus could heal until I listened to you. It took over TWO YEARS. Had to back off with the exercise / running. Started speed-walking instead with my outdoor bootcamp. Also had one PRP injection.
@@tazrugbyHow I wish I knew about this channel before my meniscus surgery. Even though it took you 2 years to heal yours without surgery, at least you avoided surgery. I’m almost 6 months post op and I’m worse!!! Wonder if I strengthen my glutes and stationary bike will I improve?
@@kidneymd1962 I hope you can find someone like Dr. David to work with. I have not run into anyone in Virginia. I also had a PRP injection. This helped A LOT. Hope it works out for you!
@@tazrugby Thank you for your support. I’m scheduled for PRP and ozone therapy on 2-21-23. Hopefully with that and continuing Dr. David’s exercises I’ll be pain free.
I use a aqua bike in my pool. Fantastic! I find pedaling backwards works very well aswell.
Aqua bike?
Can we do with Patella chondromalacia condition?
Well, thankyou, your videos are the best,greetings from Budapest !!! Very helpful, and I love my bike and was afraid of using it since my knee problem...
What are your thoughts on rowing for someone with advanced knee arthritis?
I had meniscus surgery on my right knee on May 4, 2023. I will start PT on June 9th. Is okay to try and ride a stationary bike. I watched your video on the 3 exercises to do for meniscus and it is helping. Thanks
What type of stationary bike to be use for ur theraphy
My problem is bending my knee enough. Painful to bend during cycling. I’ve had a stationary bike since the beginning of the pandemic when our gym closed temporarily and had to make a home gym.
Hi Doctor! I have to use a recumbent bike to help my severe stenosis, DDD, bulging discs etc. Please tell me how to help my right knee arthritis using a recumbent.
Thank you 😊
Hey Lorraine, you are very welcome!
Haven't checked your channel for some time but I have long waited for this video.
I have been struggling for 2+ years with a knee overuse injury from cycling. The glute exercises you recommended helped me but it seems that I always go back to zero after healing and returning to cycling. But probably I have not given enough time. Could this be asymmetry?
Have an underdesk peddler..lay back in chair and peddle to use glutes..right distal femur repair and arthritis removal on knee...5 weeks and cannot bend knee much..barely walking with walker..painful..have totally lost glutes since surgery...working on it..
Thank you so much. It is a very helpful video
Raising the seat slightly higher will keep the knee from coming up as high. You just have to be able to keep your foot on the pedal at the bottom of the stroke, and keep your balance. I am really benefiting from your content. Thanks!
A stationary bike, 8 classes (1 month) and I no longer have to wear my neoprene sleeves. A real outdoor bicycle does not work (makes my arthritis worse) I assume because there is some lateral motion on a physical bicycle whereas the stationary bike does not.
Thanks very informative 👍
You’re awesome!!😊
Thanks for sharing your expertise.
You’re welcome Karen!!!
4:09 thanks for this video. I find it interesting. As a person who has run through the gambit with knee issues ( had my right knee replaced 4 years ago) and now my left knee is bone on bone. Because I also have arthritis in my hips and facet joints as well as trochanteric bursitis. I was told that the stationary bike while good for my knees, could do damage to my back so I am now just using the recumbent bike about 5 min each time. Would you mind terribly letting me know your opinion on what bike you think is best for me . Thanks so much!
Hey Risa, if you are able to follow our recommendations of only engaging your glutes on the bike, either bike could be helpful. We have a lot of great content for all of these conditions in case you would like to learn more. Here are a few playlists that should be helpful:
“Knee Arthritis Pain Help”
ua-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
“Failed Knee Replacement Help”
ua-cam.com/play/PLJVIPiFvv1maC3n6M0ksF5F17DPDcI98a.html
“Hip Bursitis Help”
ua-cam.com/play/PLJVIPiFvv1mbheRRRWNQqDfZ0Hvmyymj9.html
I'm curious to know what your thoughts are of walking backwards, I.e. retro walking?
Hey @alcze, Dr. David answers walking backwards questions in this video:
"3 Reasons Why Walking Backwards Is Bad For Bone On Bone Knee Arthritis?"
ua-cam.com/video/hqQP6_4H7Vw/v-deo.html
What exercise can you do if your knees won't bend at the right angle
Is the bike better than backwards sledge? Im so conflicted which to put in my rotation. I guess the answer is to do both. I work out 4 days a week so can do 2 cycling sessions and 2 sledge sessions per week.
Would a cubii be good excersie equipment and vibration board?😊
I sit in a chair using both
Regina, it comes back to fixing the muscle imbalance....you need to get the glutes stronger. Cubii and vibration boards tend to not make you exercise your glutes...unless you can make it work for you.
But they might be neutral if you don't make your quads work while using these exercises.
@epmanualphysicaltherapy thanks for being straight with me,
I realized it was near impossible to use that equipment and tighten the glitter,
I had the equipment before I became better informed.
My favorite PT videos.
Thank you Barbara, that means a lot! 😊
Low resistance cycling should be helpful just like tailgate swings are helpful in circulating the synovial fluid around the joint.
Really like the Millennium Falcon shirt, also the bike exercises as I am a bike riding enthusiast.
Thank you kindly for info
Our pleasure five stars!
I have an under desk pedler to try before purchasing a static bike I apply the concept of engaging glutes.
Would a static be a better option.
Can a recumbent bike be used? I don’t have an upright and can’t afford one right now.
Thank you
Hey Vive, you are welcome! We wish you all the best in your road to recovery🧡
I had a medial meniscus tear 6 years ago and got meniscus debridement on my right knee. Now after I do the bike for 5 minutes, the left side of my hamstring where it connects to the knee really hurts and gets flared up. Can you recommend what I can do to strengthen this area so it doesn’t flare up while pedalling? Why is this part very weak and how can I strengthen this muscle?
Same happened to me, do you also wake up and can't straighten your knee?? I had fisio and acupuncture and now have used a muscle relaxant tablet. I have used my bike the last three years and it has made a knee replacement not necessary. Then hurt myself doing a stiff climb on our hill. When I got back on the bike after two months I hurt the hamstring tendons.
Thank you for such an informative aspect of using my stationary bike. Usually I let it collect dust but you have encouraged me to try it *again) for my painful knees.
would an under the desk peddle bike work? I can't get on a stationary bike.
I was wondering the same thing especially for bone on bone
I just feel my glutes worls more the more i angle my knees out , even if its look weird but its making the glutes work better and this is the goal , can i go on like this or this is wrong ?
What or where is “the description below” that you keep referring to, please? I don’t see it. Thx!
i am using mine for part of my rehab to force my knees to bend more. after a few minutes the legs start to get loose and the pain reduces over time. after about five minutes I can quit and get back on it later and do it a few minutes and the reductionof the pain in my legs still is loose and pedaling a few minutes again it is even looser and less pain.
Can you please address the pedals. I have both clip-ins and cage pedals and my PT person talks about using a “scooping” motion when pedaling that professional cyclists use.
I have good glute control walking and off the bike but how do you squeeze your glutes effectively Jen the glute muscle are pilastered and compressed in the bike seat?!!
Hard to tell there is a contraction happening?!!
What kind of bike is best for OA in my knees and hips. Ive already had 1 hip replaced and it seems the upright seat would cause pressure right on the hip joint. My knee is deformed( knock knee) and bone on bone OA. It's from an original biking injury( meniscus frayed)that I've been putting off surgery for about 7rs. It's not that painful accept for standing too long then trying to move it pops. I had to stop bike riding with the hip weakness. Scheduled for TKR this summer. I was going to get a bike for rehab.
Thank you for this great guide!
You're welcome Kimeee!!!
Would really be grateful for a response to this! I am 78 with osteoarthritis…but a month ago rammed my right knee into a board, an MRI a month later showed bleeding under the kneecap (contusion) and cortisone was injected today! Can the elliptical I was just given be part of my rehab?
Hey Sharon!! We are so sorry to hear about your arthritis and your contusion!! Ouch!! Perhaps the best thing to do at this moment would be to give it a bit of rest. Here are some exercises we advise to do as a part of your rehab:
“Knee Arthritis Pain Help”
ua-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
You might also want to consider learning more about our Knee Arthritis Recovery Program:
epmanualphysicaltherapy.com/knee-arthritis-recovery-program
I was told slowly petal and 10 to 15 minutes only 1to 3 times a week and if your sore don't do anything rest and recover.
What’s the glute muscles? I use to have a stationary bike and even though I had it out on the lanai, I didn’t enjoy it though if the bike was inside the house it would have been worse for me , cause at least outside there’s nature. I much prefer riding a bike on the road but I gave it up because either I can ride in the neighborhood which is scary cause of loose dogs around here. Other option is riding on the highway and due to the tremendous increase of traffic( already sketchy riding there) there I stopped riding. Could I just get a trainer( think that’s what it’s called) , the thing that you can put the bike on to ride inside since I already have a bicycle. I don’t want to accumulate other items. Problem is like I mentioned earlier I don’t like ride stationary bikes cause I get bored. I figured if I could watch a tv program while doing it would help. But I don’t watch tv because I barely get any stations here.
How do you know if you have knee arthritis? Can it be detected by X-rays? I’ve had X-rays and doctors couldn’t find anything wrong. But someone said you can’t find anything with X-rays. You did mention something about bone to bone though. Is
D think that could be seen on an xray
Hello Jah,
The glut muscles are the muscle that stabilize hour pelvis located in the buttock region. Here are some exercises on how to strengthen those muscles.
Top 5 Glute Muscle Exercises For Knee Pain”
ua-cam.com/video/NXdCjT2QtJA/v-deo.html
I have also put below a video to help you learn about arthritis:
How To Clearly Tell Where You Are In The 4 Stages Of Knee Arthritis”
ua-cam.com/video/74jNLJwgiPM/v-deo.html
Thank you for sharing.
What abot peddling backwards I have tried that have no pain while doing it
I had total knee replacement surgery about 15 months ago. Still got pain, swelling stiffness. Will cycling help?
What do you think of the Cubii seated elliptical machine? Would it be good for knee arthritis?
Thank you so much for this video, was waiting for this one.👍👏
You're welcome! 😁
Hello sir... at what speed we need to use the stationary cycle?? Please answer
Does using straps on the feet and pulling up help engage the glutes ??? THX
Could you show on the skeleton how the glute muscle shapes the knee joint?
My PT wants me to use stationary bike which I do 3 times a week at the gym along with some lifting on bench and machines. Have ruptured acl from several decades ago and now bone on bone osteoarthritis as well. The exercises have helped immensely past 6-8 weeks. Pedal about 10 minutes and first couple minutes knee is sore but then no pain. Rest of week do 10 minutes of tailgate swing together with PT exercises she has put together for me, which seems to help. Is this pain/no pain normal? PT says this is a long term forever process. Did play 9 holes of simulator golf past weekend with little soreness but did take ibuprofen. I am 75, normal weight and active as one can be at this age. Am I on the right track.
Yes.
Yes! Keep moving...
Your video came at the right time, as I'm using a stationary bike now at the fitness I go to.
That’s great Carol!! Get those glutes working well during your workouts!!!
Great host , what if I having hard time to pedal . From Houston
@FilipinosaAmericavlog - Keep trying… a little bit at a time.
What about an elliptical machine? Same rules apply? Was told going in reverse helps the hamstrings which helps the knee?
If my knee cap still swell and stiff what source exercise can I do, please advise
What about a floor bicycling?
My bedroom is on the 2nd floor do I have to transfer my bedroom at the groundfloor so as to lessen the pain at my left knee? Thanks
Can we make similar leg/knee movements without a real bike in a lying down position that would work? If yes, then I urge you to please give a demo, so that we get it right. Thanks!
One of my knee issues is tight IT muscles. Tried the big foam roller, but when I worked down towards my knee, it caused my hip to pop, and it hasn’t been the same ever since. I don’t want to use a big foam roller, so would be nice to see if there’s other options for stretching the IT band. And thanks for another informative video.
Some tips that I discovered: 1) Stretching the ITB is a fools errand. It does not respond to stretching. 2) When I first tried rolling on my ITB, it was too painful to endure. I regressed by using a massage gun on my ITB. The massage gun is a tool that can be used for self-myofascial release (SMFR). After weeks of massage gunning my ITB, I tried rolling again - it was no longer too painful. The rolling pulled me over a threshold that the gunning was unable to surmount. 3) Start with the roller above the knee and work up toward the hip. When you get to the top, don't roll bak down; unweight and reposition at the starting point. 4) To achieve release, the movement has to be s-l-o-w. It is best to stop at trigger points and let them release. The release in not like a sudden pop; it is like an ice cube melting. This is true with both massage gun and foam roller.
@lisas44 - Try the Yoga “Pigeon Pose”. Google it.
How is HIIT specially on stationery bike for arthritic knees?
Is a recumbent bike good also?
Is elliptical cycling with no incline good?
HI I am so glad to find your video. i want to buy a recumbing bike but the mass weight allowed is 110 kg . i weigh 140kg curently as i am batteling with sciatic injury which is very bad . i can walk for 3 min then it is to painful to carry on . i was using Predisoane tablets for my lungs as i have COPD but there side effect is it give you a apitite and i ate all i could find . i have stopped taken 3 a day now and only one at night . will it be safe for me to use the bike as per the allowable weight . the Recumbent bike weights 80kg . and will it help strenghing my legs and back as well as lose weight . please answer my question . thanking you in advance . Moira South Africa
What about walking backwards ?
I have been doing 100 steps backwards almost everyday & has helped the pain in my right knee that has arthritis.
I had tibia fracture surgery 4 months ago. Does this work for this? I have been doing 30 minutes on the stationary bike but have been cycling so fast that no way can I focus on just using glutes. I guess I need to slow down !
I've heard that a recumbent bike is better if you have hip arthritis? Especially if it's severe, because there is less pressure on the hip joints. Thinking of buying one...
Hey Catriona, Using a bike will be helpful if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the bike, then you will likely make your knee problem worse :-(
@@epmanualphysicaltherapy Thank you so much for your response. It's actually my hips that are the problem but I was watching to get feedback on using a bike generally. Sounds like an upright (rather than recumbent or semi recumbent) stance is better generally for engaging the glutes - is that right? Thanks again, your channel helps me so much.
Hey Catriona, generally speaking it is easier for many people to engage the glutes in the upright posture.
@@epmanualphysicaltherapy Thank you! :)