6 Seated Exercises for Knee Pain
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- Опубліковано 31 лип 2024
- It is very important to have strong knees. Our knees are supported by our harmstrings and other muscles that need strengthening so that our knees are protected from injury and pain. If you are already suffering from knee pain or injury and are unable to support yourself while exercising, watch this video and learn how to perform the 6 knee-strengthening exercises while sitting in a chair.
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Clear and concise instructions, more please! And thanks
Hi Bridget! We appreciate your feedback. For more content please do check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
Thanks for showing how and sharing that, I need it very much, I hope will me a bit
Hi Hassan, Thank you for checking all our videos. Take care! ~Mylah
Thank you so much for the information
Hi C. Boykin, Thank you for visiting our UA-cam channel and for finding it informative. Don't forget to subscribe. If you have any question please let us know. Have a nice day! ~Mylah
thank you this was amazing , yes very very helpful
Hi Bhina Bhugwan! You are welcome and thank you for your feedback.
Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
This video is great thank you
Excellent exercises. Thank you 😊
Hi Sreedharan Vembalath! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Thank you! FINALLY, exercises for knee pain which understand that really painful knees DON'T easily stretch /straighten! I've found so many which tell me to straighten my leg, which I can't, because my knees are so painful! Catch-22. I will definitely try these, thank you again.
Hi Tereza Shortfall! You are welcome. We are glad to hear that the routine worked for you. We would like to share more seated exercises that we deemed beneficial considering your current condition. These will allow you to work on your fitness and overall health if standing exercises are not possible. Here are the links:
exercisesforinjuries.com/4-simple-seated-stretches-for-happy-hips/
exercisesforinjuries.com/3-best-exercises-to-do-after-knee-surgery/
exercisesforinjuries.com/7-effective-and-simple-seated-upper-body-moves/
Hope this help. Please let us know should you need further assistance. Wishing you well. Thank you.
Did u try seriously
Thank you for sharing these.🙂
You are welcome, Mercy! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. Wishing you well. Thank you. -Kristine
very timely video ! thanks! just what I needed, it also helps as its from a sitting position.
Thanks for watching and for finding this video beneficial juwatista saintes . Don't forget to subscribe to our channel for more pain free videos. Kindly let us know if you have questions. All the best! - Mylin
Did u try this ur sincere comment is solicitef
Thanks for important information and best exercises
Hi Sankar Rao Yadlapalli! This is Kristine from Exercises for Injuries. We are glad to hear that you find the information beneficial. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day!
You’re wonderful!!!
Thank you, spencookie! We appreciate your feedback. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine
Thank you very much!
Hi Patricia! You are welcome. We appreciate your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care.
Good instruction! The movements are easy to follow and remember, which is sometimes difficult in other videos I have tried. How to breathe is also very clear and helpful. Thank you!
Hi Kathleen! We are glad that you find this video helpful. For more articles about fitness, pain-free living, and health you can visit our site:
exercisesforinjuries.com/. Should you need assistance don’t hesitate to contact us.
Have a great day ~ Jennifer
Did u try this and commented
Stunning tutorial, thank you! .Both my shoulders were damaged in biking accidents many years ago. And after, things like scaffolding breaking under me and, me holding on by one hand when dropping, the shoulder absorbing all the shock. Can you suggest exercises to repair and strengthen the rotator cuffs?
Hi Derik Kruger! This is Kristine from Exercises for Injuries. We are glad you like the video. To help with your rotator cuff you may want to check out our Effective Rotator Cuff Exercises program.
To learn more about the program here’s the link store.exercisesforinjuries.com/products/effective-rotator-cuff-exercises-manual-and-dvd?_pos=1&_psq=rota&_ss=e&_v=1.0.
In the meantime, here are some exercises you can also consider:
exercisesforinjuries.com/excellent-mini-band-exercise-for-the-rotator-cuff/
exercisesforinjuries.com/great-safe-exercises-for-the-rotator-cuff/
exercisesforinjuries.com/3-effective-dumbbell-exercises-for-the-rotator-cuff/
Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Thank you! ❤️
Hi Room2seat15! You are welcome! We are glad to be of help. . You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Thank you!
You are welcome, Marissa May! This is Kristine from Exercises for Injuries. Thank you for checking our post. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Thankyou Kyle. I have to have a knee replacement and while I wait would like to build my leg & hip muscles. I am an elderly woman. I so enjoyed this particular set of exercises could you suggest any other exercises thankyou 👍
Hi Margaret! This is Kristine from the technical team. You may also find these exercises beneficial in improving the function of your hips and knees post knee replacement:
exercisesforinjuries.com/5-hip-flexor-exercises-to-do-after-hip-or-knee-replacement/
exercisesforinjuries.com/knee-replacement-exercise-modification/
exercisesforinjuries.com/knee-replacement-therapy-exercises/
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Feeling better
Not gone for surgery. Improved. Pl reply
Thank you 😊
You are very much welcome,Lolita. You can look into our page as well for more resources. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
Thank you very much
Hi Roatha Chhim! This is Kristine from Exercises for Injuries. You are welcome. Please let us know should you need further assistance. In the meantime, You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Take care.
Thank you so much, this video is so helpful.
Hi, shajiancy! Thank you for checking out our content. We are glad to hear you find the video helpful. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
How r feels after this
Excellent teaching points, this will be very useful to use for myself and to share, so many people I know suffer from knee pain. Thank you 🙏🏾
Hi Rosie! This is Jennifer from Exercises for Injuries. We are glad you like the video. To get more help with your knee pain, we recommend a program that is designed specifically to address different knee issues. We call this Fix My Knee Pain program.
To learn more about the program here’s the link: fixmykneepain.com/
Hope this finds you well.
@@ExercisesForInjuries thank you very much 😊 I'll take a look at the link info.
You are welcome, @Rosie T. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
@@ExercisesForInjuries Thank you very much, I've got a few areas in my body that need help, I will search out the information on your site 😀 🌹
My Name is Arthur. I have been with y'all for a Little while an this is my first Video to watch. I twisted my knee and gonna have a Brand New Knee Replacement. And Immediately will be having P.T. I know .I might not appreciate it at first. I did P.T. recently. An helped a whole lot and slowed down a lot. not exercising my body nor Knee. But i have been exercising so far. I am gonna workout hopefully each day. an make my Knee stronger. it hurts right now. but I need my Ice Pack, an get it from my Brother But I hope we can chat. Thank you for the exercise.
Hi, Arthur! This is Kristine from Exercises for Injuries. Thank you for watching our video. We would like to share these articles that include exercises and tips on a speedy recovery. Here are the links:
How to Enjoy a Speedy Recovery from Knee Replacement Surgery
exercisesforinjuries.com/enjoy-speedy-recovery-knee-replacement-surgery/
Knee Replacement Therapy Exercises
exercisesforinjuries.com/knee-replacement-therapy-exercises/
5 Hip Flexor Exercises to Do After Hip or Knee Replacement
exercisesforinjuries.com/5-hip-flexor-exercises-to-do-after-hip-or-knee-replacement/
Knee Replacement Exercise Modification
exercisesforinjuries.com/knee-replacement-exercise-modification/
We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. Thank you.
Thank you
Hi P Subbu Lekshmi! This is Kristine. You are welcome. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
Your demonstration was very helpful!
Hi Deborah! This is Kristine from the Healthcare Specialist Team. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Helpful. Good. How r u feelingvafter an year of following demo
Thanks
Hi Nu nu Aye! We are glad you find the program to be beneficial. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
thanks! hope this helps my knee click and one pain.
Best of luck!
Thank you mam 🌷
Hi Parmeshwari Verma! You are welcome. Thank you for checking out page and for sharing our post. We have a lot more in store for you and your friends. Feel free to visit our page exercisesforinjuries.com/. If you need our assistance don’t hesitate to contact us. Thank you. ~Kristine
Useful exercises
Hi dr santosh kacker! We are glad to hear that you find the exercises useful. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Thank you so much it’s just what I needed for my knee pain been bothering for months and I just saw your video yesterday and trying it out yesterday really work. 🙏❤️☺️
Hi Virginia! This is Kristine. We are really glad to hear that it worked for you. You may also find these articles beneficial and here’s the link
exercisesforinjuries.com/3-simple-moves-to-eliminate-knee-pain/
exercisesforinjuries.com/6-step-knee-pain-treatment-at-home/
We do hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Did i try this and hoq r u feeling. Best
Thanks for the excellent infomations. I am suffering from knee pain on my right knee at left side. Please tell what excercises shall I do. Will be thankful to you Dr. 🙏 Love from India 🌹
Hi there! This is Jennifer from the physiotherapy team. Thank you for watching the video and for reaching out to us. We are happy to assist you.
Knee pain can be an extremely common complaint. While unpleasant and frustrating, the upside is that many causes of knee pain are often very treatable.
Diagnosing your knee pain first requires a focused medical history, one that sorts out the details of the pain, such as what it feels like (e.g. aching, sharp, or burning), where it's located (e.g. front of or behind the knee), when it started (e.g., gradually or suddenly), and whether there was any recent trauma (e.g. blow to the knee).
In the end, understanding the precise cause of your knee pain is key to you and your healthcare provider formulating an effective treatment plan-one that optimizes the relief of symptoms and return to normal function.
Weak or fatigued muscles are the result of pain. These cannot adequately support, in this case, the knee joint or absorb shock before it gets to the knee and the extra stress placed upon the knee can cause further injury to the structures of the knee. Strengthening the muscles that support the knee with knee exercises is most important in increasing support and protecting your knees from further injury and medial knee pain. Strength must be built up gradually. Start with a few reps. I recommend starting with 5, increasing by 1 every other day till you are doing 10 contractions per session of a muscle group. This is one set. Usually 3 sets per session is what I recommend to be done 3 times daily. You need to increase the duration of your knee exercises gradually to avoid overuse injuries and knee pain. Be patient. You will see results.
Strengthening exercises shorten muscles so follow strength exercises with stretching exercises for maximum results. Flexible muscles are not as easily injured as tight muscles. Tightness of muscles connected to the knee can also pull the knee out of alignment. When doing stretching knee exercises, be careful to go slowly and not to overstretch. You do not want to tear a muscle. Stretching knee exercises can be done more often. You do need to hold the stretched position for 30 seconds to be completely effective.
1. Straight Leg Raise
Straight leg raises (SLR) are a great initial way to target the quadriceps muscles in the front of the thigh. The technique activates this knee-supporting muscle without placing excessive pressure through the joint itself.
How to do:
>Lie on your back and keep your uninvolved knee bent.
>Tighten your thigh muscle on the involved side.
>Keeping the muscle contracted, slowly lift the injured leg about 12 to 16 inches in the air. Do not allow your knee to bend as you do this.
>Hold the leg at the top of the motion for 1 to 2 seconds before slowly lowering it down again.
>Try 3 sets of 10 repetitions.
2. Single-Leg Balance
Proprioceptive exercises like the single-leg balance technique are a great way to target the stabilizing muscles in the leg.
How to do:
>Stand on a level surface and straighten your injured knee by squeezing your thigh muscle.
>Lift the other leg in the air and try to maintain your balance without leaning your body or using your arms if possible.
>Hold this position up to 30 seconds if you can before returning the involved leg to the ground.
>Repeat the pose 5 to 10 times.
If the exercise gets easy, it can be progressed by closing your eyes. You can also attempt to increase the challenge by standing on something wobbly like a sofa cushion or a thick bath towel. Be sure you have a nearby counter or chair to grab if you lose your balance.
3. Resisted Side-Stepping
In addition to the quadriceps muscle, the gluteus medius plays an influential role in supporting the inner knee.
How to do:
>Stand with your feet shoulder-width apart and tie a resistance band around both ankles.
>Bend your knees slightly. Without losing the squat, take a large step to the side with the injured leg.
>Slowly bring your uninvolved leg back toward you until the legs are once again shoulder-width apart. Try not to let your trunk lean to the side as you make these movements.
>After taking 10 side steps in one direction, reverse and go the other way 10 times. Try completing 3 sets to each side.
4. Step-Ups
Using the bottom step in your house, the step-up exercise activates the quadriceps muscles while mimicking a common daily activity.
How to do:
>Begin facing the stairs with the foot of your involved side on the bottom step.
>Slowly step up with your uninvolved leg while making sure that your injured knee does not buckle inward.
>Once both feet are on the step, reverse the movement and gradually lower the uninvolved foot back toward the ground. Again, be sure to keep the knee aligned over your foot.
>Complete this exercise 10 times and try to do 3 total sets.
If the step-ups are getting too easy, you can make them more difficult by increasing the height of the step or by holding on to dumbbells in each hand as you do them.
5. Wall Squat
Using only an empty wall, the wall squat technique will have you feeling the burn in your quadriceps muscle.
How to do:
>Stand with your back to a smooth wall and your feet about 12 inches away from it.
>Lean against the wall so that your buttocks and shoulders are touching it.
>Bend your knees as you slide your body halfway down the wall.
>Hold this position for 5 seconds before sliding back up again. Make sure not to let your knees go over your toes as you do this.
>Complete 2 to 3 sets of 10 repetitions of the exercise.
To make this exercise more challenging, try increasing the amount of time you hold the squat or sliding further down the wall until your knees are bent to a 90-degree angle. You can also attempt the exercise while holding dumbbells in each hand to increase the difficulty.
Hope this finds you well.
@@ExercisesForInjuries Thanks a lot Jennifer so nice of you to take care of us watches your videos. I personally appreciate your great explainations and giving excellent excercise tips it's very helpful. You and your team is doing great job. Love from India. May the Lord bless you 🌹🙏
@@thesocialcommenter5004 You are most welcome. For more articles and exercises about health and wellness, please check our website exercisesforinjuries.com/
Wishing you well.
~Jennifer
@@ExercisesForInjuries I am greatful to you and your entire Team 🌹🙏
So ubr doingvit for an yeR now. Feeling best
Exellent I needed that. I have a pain inside knee. I am 64 year old. Flexing and bending in full capacity I have problem. Is there you have more exercises for this.
Hi Ravinderijit Singh Kainth! This is Kristine. We are glad to hear that you find the video helpful. You may find these exercises and remedies beneficial as you work on your knee pain. Here are the links:
exercisesforinjuries.com/5-steps-to-help-get-rid-of-knee-pain-from-arthritis/
exercisesforinjuries.com/3-simple-moves-to-eliminate-knee-pain/
exercisesforinjuries.com/5-easy-and-effective-knee-strengthening-exercises-for-arthritis/
However, if after considering the said remedies and exercises and pain still worsens or other symptoms develop it is best to consult your doctor to make sure that the cause of the inner knee pain is identified. We need to note that, this can be caused by an acute injury or overuse of the knee joint. The pain of bursitis may be felt on the inner knee, around 2 to 3 inches below the knee joint. Inner knee pain may be caused by a sprain or tear in the medial collateral ligament or MCL. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
EXCELLENT VIDEO. YOU'RE AWESOME!
Hi Donovan! We are glad you like our video. We appreciate your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Good excercises releived me a lot
Hi Chickoo! This is Kristine from Exercises for Injuries. Thank you for your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
How r u b after an year daily.
Thank you so much for this video .Thsi really helps
You are welcome, Lets get lame! You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
I love it some of these are kind of hard but I try doing it❤
Hi Parvin! This is Kristine from Exercises for Injuries. If doing the seated exercises is too challenging. You may consider these bed exercises instead. Here are some gentle bed exercises you may consider:
Laying Towel/Pillow Squeezes
While lying down on the bed, bend your knees so that the bottoms of your feet are flat on the bed. Place a pillow or rolled towel between your knees. Squeeze your knees together into the pillow for 10 seconds. Avoid knocking your knees together by slowly squeezing in a controlled manner (about 70-80% effort).
Repeat three times before moving on to the next exercise.
All too often, we find our outer thighs and hips are stronger than the inner portion of our legs… forcing our knees to work overtime to move properly.
This exercise helps to strengthen both the inner thigh and the smaller muscles surrounding the knee, decreasing any possible imbalance our knees could be compensating for.
Seated Towel/Pillow Presses
It’s now time to sit up in bed and extend your legs out straight. Grab either a pillow or rolled towel. Place the item under one leg, directly behind the knee. Rest your back against the headboard or lean back onto your hands if needed. While keeping good posture, press your knee into the towel/pillow for 10 seconds before relaxing.
Repeat 3 times on the same leg then switch!
Our quadriceps - or front thigh muscles - play a key role in generating strong knees. By strengthening these thigh muscles, we can reduce the amount of work our knee joints have to do just to stand, walk, or bend.
The seated towel press strengthens these muscles while also providing a nice stretch to the back of the legs - the hamstrings!
Seated Leg Raises
Swing your legs over the edge of the bed while sitting as tall as possible.
You may lean back onto your hands or elbows if needed (the picture is of this position). Raise one leg at a time, pointing the toes to the ceiling. Hold the raised position for 10 seconds. Slowly lower your leg and relax.
Switch legs and perform the same movement, holding for 10 seconds.
Repeat 3 times per leg.
Control is the name of the game with this movement. Having the thigh strength to fight gravity and lift your leg with ease is essential for healthy knees.
This exercise strengthens both the front of the thigh (quads) and the back (hamstring) when done with control.
NOTE: none of these exercises should be done through pain. While yes, there may be some discomfort from learning a new movement, you should not be gritting your teeth to perform these exercises. Go as far as your body allows.
We do hope this works for you. Please let us know should you need further assistance. Thank you.
How r u feeling after an year. Tell me sriously
@@ranjaniadipudi2846 Hi Ranjani! Thank you for checking out our post. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine
This gave instant relief
Hi Lets get lame! We are glad to hear that you had instant relief. Please do check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
U must be best by this time is not
Good for each one
Hi Narottam Banerjee! This is Kristine from Exercises for Injuries. Thank you for checking out our post. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Excellent video 👏👏👏
HI zoran! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that we have an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
@@ExercisesForInjuries
Thank you 👏👍👏
@@mikioni You are welcome, Zoran! Have a great day! -Kristine
Nice
Hi Vinod! This is Kristine from Exercise for Injuries. Thank you for your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Great video 💕💕💕 Are these exercises you can do daily or e every other day?
Hi Linda! This is Jennifer. Apologies for the delay in response. There is no standard rule in doing workouts. The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain.
We recommend adding these exercises as a daily practice to get the best results over a longer period of time. You may wish to do them before or after your regular gym session or use it independently.
Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles.
Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) - and only by a small amount.
Hope this serves you well.
I know this old video I'm hoping I will get a reply are these exercises suitable for people with osteoarthritic knees thank you
Hi Tracy! This is Jennifer from the physiotherapy team. Thank you for reaching out to us.us. Yes, these exercises are suitable for someone with osteoarthritis as they are simple and gentle and are all done in seated position.
Meanwhile, water exercises are also beneficial osteoarthritic knees. Water exercise is important to help chronic pain for numerous reasons. Let’s look at a few of water’s properties and why they are beneficial to help with chronic pain.
Buoyancy
Buoyancy counteracts gravity, thereby decreasing the weight placed on painful joints and the spine. In fact, when immersed to neck level, buoyancy supports 90 percent of the body’s weight, and in waist-depth water, buoyancy can support 50 percent of your body weight. One of the many advantages of exercising in water is that the diminished weight bearing stress helps aide in strengthening weak muscles and improving balance and confidence.
Resistance
Water can provide up to 15x more resistance than air. It provides a very safe accommodating resistance which means that the harder you push against the water the more resistance you will get. This drag resistance can help build muscle strength and endurance throughout your body.
Temperature
Everybody knows how great it feels to soak in a warm, soothing bath. For someone who suffers with chronic pain, warm water is the best place to exercise. Colder water tends to cause muscles to tense up. Experts say if people with arthritis spent more time in warm water, they’d be able to move better with less pain.
Hope this finds you well.
My knee little bit fracture, which exercise l will do, please show some exercise.
Hi Taslima Akther! This is Kristine from Exercises for Injuries. We would like to share these knee exercises that can help with your knees after an injury. However, please note that the suitability of the exercises to you specifically depends upon the type of fracture, if you had surgery, the technique used, the device used, the severity of your fracture, and your recovery stage. It is best to check with your doctor or physical therapist on the guidelines. They can provide guidelines when it comes to things you can or can’t do. They can also confirm if the program is safe for you. We do recommend that you show the program to your physical therapist for guidance as well.
Here are some exercises you can consider:
6 Seated Knee Strengthening Exercises
exercisesforinjuries.com/6-seated-knee-strengthening-exercises/
4 Knee Strengthening Exercises You Can Do After an Injury
exercisesforinjuries.com/4-knee-strengthening-exercises-you-can-do-after-an-injury/
5 Safe Knee Strengthening Exercises for Meniscus Tear
exercisesforinjuries.com/5-safe-knee-strengthening-exercises-meniscus-tear/
Please note that exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Do not perform any exercises that cause pain. Pain is a warning signal from your body and exercising through the pain may further damage your muscle or bone. Returning to an exercise routine too early, or progressing too quickly, can slow the healing process and result in complications. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist. Hope this helps. Don't hesitate to contact us should you need further assistance. Wishing you well. Thank you.
Does this biuld our leg muscles
Hi Lets get lame! This is Kristine is from Exercises for Injuries. Yes some of the exercises will help strengthen the leg muscles. However, you may want to check on this article for more seated knee exercises that is really focused on strengthening the leg muscles exercisesforinjuries.com/6-seated-knee-strengthening-exercises/.
Here are additional knee strengthening exercises that will help build your leg muscles exercisesforinjuries.com/4-knee-strengthening-exercises-you-can-do-after-an-injury/.
Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Can you do the Cat Cow stretch if you also have sciatica?
Hi Jennifer! This is Kristine. The cat-cow stretch (also called the cat-dog pose) improves the forward and backward bending of the lower back, improving your spinal flexibility, posture, and balance. Get down on all fours with knees and hands on the floor. The back and neck should be in a neutral, straight position.
Yes, you can do the exercise. However, one should avoid any pose that causes any type of pain. Seated and standing forward bends (aside from Downward-Facing Dog) should be avoided since they can cause further strain in the pelvis and lower back. You can do forward bends from the supine position (lying down, faceup).
Please note that the suitability to you specifically depends upon the severity of your condition, the level affected, if you had surgery, the technique used, the device used and your recovery place. It is best to check with your doctor on the guidelines. They can provide the guidelines when it comes to things you can or can’t do. They can also confirm if the program is safe for you.
In the meantime, here are some exercises and tips that may help when dealing with sciatica. Here’s the link:
Sciatica: Is It a Condition or a Symptom?
exercisesforinjuries.com/sciatica-is-it-a-condition-or-a-symptom/
Hope these helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Can this be done by people with knee arthritis?
Hi Harry! This is Jennifer from the physiotherapy team. Thank you for watching the video and for reaching out to us. Yes, these exercises can be done by someone with knee arthritis as they are safe and easy on the knees. The exercises also don't put stress on the knees as they are done in sitting.
For more exercises for knee arthritis, you may check this link:
exercisesforinjuries.com/5-easy-and-effective-knee-strengthening-exercises-for-arthritis/
Should you have further concerns, please let us know.
I have weak knees can you give me chair exercise
Hi Esperanza! This is Jennifer from the physiotherapy team. Thank you for reaching out to us.
Strong knees are important for athletes and non-athletes alike. Your knees are supported primarily by your quadriceps and hamstrings, but your calf muscles and hip adductors and abductors also play a role in knee stability. Strengthening these muscles is a critical part of protecting your knee
s from injury and pain. If you already suffer from knee pain or injury and are unable to support yourself while exercising, there are several knee-strengthening exercises that can be performed while sitting in a chair.
Leg Extensions
Leg extensions work your quadriceps muscles located on the front of your thigh.
How to do:
Sit in a chair with your knees bent and feet flat on the floor. Lift your right foot off the floor by straightening your knee. Pause at the top of the movement, squeezing your quads. Lower your foot back to the floor and repeat the extension with your left leg. Perform one to three sets of 10 to 15 repetitions per leg.
Hamstring Contraction
The hamstring contraction strengthens your hamstring muscles with an isometric contraction.
How to do:
Sit in a chair with your knees bent and feet flat on the floor. Straighten your right leg slightly and lift the toes of your right foot so that only your heel remains on the floor. Contract your hamstring muscles and press your heel into the floor. Hold this contraction for five to 10 seconds, without moving your foot. Repeat the exercise with your left leg. Complete the hamstring contraction three to five times with each leg.
Hip Adduction
The hip adduction exercise strengthens your adductor muscles on your inner thighs.
How to do:
Sit in a chair with your knees bent, feet flat on the floor and together. Make a fist and place it between your knees. Squeeze your knees together by contracting your adductors. Hold the squeeze for 10 seconds and then relax. Complete one to three sets of 10 reps of this exercise. You can substitute a tennis ball or volleyball for your fist, allowing you to squeeze harder.
Hip Abduction
The hip abduction exercise targets your gluteus medius, gluteus minimus, sartorius, and tensor fascia latae muscles that work to draw your leg away from your body.
How to do:
Sit in a chair with your knees bent, feet flat on the floor and legs together. Maintaining this position, secure a resistance band around your legs just above your knees so that the band is tight. Slowly press your knees apart as far as you can, working against the resistance of the band, and then return to the starting position. Complete one to three sets of 10 reps of the exercise.
Heel Raise
The heel raise exercise strengthens the triceps surae muscles of your calf.
How to do:
Sit in a chair with your knees bent and feet flat on the floor. Place your hands on your knees. Slowly lift your heels off the floor while simultaneously pressing down on your knees with your hands. Lift as high as possible, pause and squeeze your calf muscles, then lower your heels back to the floor. Perform one to three sets of 10 reps of the heel raise.
You can progress these exercises by adding some resistance such as using of resistance bands or putting ankle weights.
Should you have further concerns, please let us know.
Give strength my knees are weak
Hi esperanza ruiz! This is Kristine from Exercises for Injuries. Here are some strengthening exercises you can consider:
5 Best Glute Exercises for People With Bad Knees
exercisesforinjuries.com/5-best-glute-exercises-for-people-with-bad-knees/
5 Leg-strengthening Exercises for Bad Knees
exercisesforinjuries.com/5-leg-strengthening-exercises-for-bad-knees/
6 Water Exercises for Hip & Knee Rehabilitation
exercisesforinjuries.com/6-water-exercises-for-hip-knee-rehabilitation/
We do hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Left knee pain
Hi, @jenniferdavies4479! This is Kristine from Exercises for Injuries. Was the cause of your knee pain diagnosed? Knee pain can result from various causes, including injuries, overuse, or underlying medical conditions.
To provide you with the best guidance and assistance, we recommend the following steps:
1. Detailed History:
Please share additional details about the onset of the pain, any specific activities or movements that exacerbate or alleviate it, and if there was any recent trauma or injury to the knee.
2. Pain Description:
Describe the nature of the pain - is it sharp, dull, throbbing, or achy? Also, specify if there is any swelling, redness, or warmth around the knee.
3. Previous Medical History:
Inform me of any previous knee injuries, surgeries, or chronic conditions that may be relevant to the current situation.
4. Activity Modification:
Consider avoiding activities that worsen the pain or applying ice to the affected area for relief.
5. Exercise
Here are some knee exercises you may consider when you are suffering from knee pain. Here are the links:
5 Steps to Help Get Rid of Knee Pain From Arthritis
exercisesforinjuries.com/5-steps-to-help-get-rid-of-knee-pain-from-arthritis/
3 Simple Moves to Eliminate Knee Pain
exercisesforinjuries.com/3-simple-moves-to-eliminate-knee-pain/
6-Step Knee Pain Treatment at Home
exercisesforinjuries.com/6-step-knee-pain-treatment-at-home/
If you would like to explore the option of addressing knee pain, this program is highly recommended, Knee Pain Solved.
Knee Pain Solved is a program that focuses LESS on your knees and MORE on the muscles and joints surrounding and supporting your knees.
This knee pain program includes a special “Rescue” Option that ensures you don’t push yourself too far and worsen things when you have flare-ups and more intense pain on any given day.
Knee Pain Solved (EFISP) goto.exercisesforinjuries.com/kps_zenhst_q124
Please feel free to respond to this message with the requested details, and we can proceed with scheduling an appointment at your earliest convenience. If the pain is severe or worsening, it is advisable to seek prompt medical attention.
Your health and well-being are our top priorities, and I am committed to assisting you through this process. If you have any immediate concerns or questions, do not hesitate to reach out.
Thank you
Hi lifezkind! You are welcome. Thank you for checking out page and for sharing our post. We have a lot more in store for you and your friends. Feel free to visit our page exercisesforinjuries.com/. If you need our assistance don’t hesitate to contact us. Thank you. ~Kristine