Simple Knee Arthritis Exercises for Fast Pain Relief
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- Опубліковано 22 вер 2023
- The quad set and the wall sit are the best exercises that you can utilize to stop knee arthritis pain. They are easy to do, do not require any special equipment, and results in immediate pain relief.
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Supplements
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
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Recommended Textbooks & Resources
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Trigger Point Wall Charts: amzn.to/3zrinVR
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
Far and away this is the absolute best YT channel with regards to arthritis as well as overall health. The attention to up-to-date studies is very helpful. The visual animation that accompanies the commentary is first-rate. Keep it up, Dr Peng!
Thanks! I really appreciate that :)
I had the worst knee paid from arthritis. Tried many many many many ointments, exercises, drinks but the pain comes back. I decided one day to cut out meat and diary from my diet. It wasn’t easy because as a Caribbean born 🇯🇲, I couldn’t fathom not eating jerk chicken, curried goat etc. I mentally made up my mind and as the pain got worse with me even getting out of a car, I realized that I had to do something. I went food shopping, bought a few vegan meat substitute and started my ‘scary’ Vegan lifestyle. Nothing happened until the 4th day when I got up that morning to go to the bathroom. Usually I had to limp but that morning I didn’t. It’s been 4 months now and the knee pain is totally gone. Totally! I’ve lost weight, I now have added the exercises Dr Peng recommends. It’s helpful in strengthening the movements in my knees but I don’t overdo it. Those of you who’re suffering with this arthritis condition, please at least try to reset your eating lifestyle. Try cutting out meat/dairy and SUGAR ‘The Killer’ on the weekend for starters and you’ll see what happens. Gradually deduct more days over time. It’s really not easy, especially if you’re a foodie like me😊 but if you’re suffering with these awful pain, then it’s worth every painful step you take. Take it slowly and then build from there. I hope this helps! 🥰🇯🇲
Thanks for sharing your experience!
@@JeffreyPengMD My humble respect Dr Peng. Thanks for sharing those exercises to us. They’re the best thing! ❤️
and
I’ve tried this and it really works , it’s really hard especially being from the Caribbean 🇹🇹 cutting out curry 😩😩😩😩 . I did start bk eating duck n now it’s worst so I have to make up my mind n get a bit more serious about my diet 😢
Thanks very much for your suggestions, I will also try this
Have strong quads & knee pain. El Paso PT here on YT recommends loosening quads and doing glute activation exercises. I did and in several days knee pain gone!!!
Thank you
Dr. Peng, thank you for spreading the word about the benefits of isometric exercise for knee osteoarthritis!
I am a physical therapist who specializes in helping people build strong, healthy knees, & I find the benefits of Quad Sets, in particular, are widely undervalued.
Dr Peng seems there is quite a controversy on if building the quads is better for knees or worse. Other experts contend that this loads the knees and actually worsens the knees. They believe that a focus on the upper gluts is the critical issue. Can you comment on this? Thanks for your work!
I heard that also.
Decreased quad strength is consistently associated with worse outcomes. Stronger quads are associated with improved symptoms. Glutes are important as well, don’t get me wrong. But quads are more important for knee osteoarthritis.
I'm reading and hearing a lot about off loading the quads, and focusing more on the glutes as well, then building back up gradually with quad work, esp. if your flared up in the knees.
Quad Sets may not be challenging enough to strengthen your muscles (given you have a basic level of fitness), but they have been found to increase the quality of the fluid inside your knees-- improving lubrication, cushion and shock absorption.
Physical therapists disagree:
ua-cam.com/video/hvf0OynY7L4/v-deo.htmlsi=joc4SAO_CJbUL4M5
As always great video
Can you show us some gym machine exercises good for knee OA?
I am also diagnosed with OA year ago...I walked regularly for at least 1 hr 20 mits for my mental fitness as well as for fitness
I have watched several of your videos now and find them practical and compelling. I am going to attempt to watch all of your videos for full continuity so as to implement a routine to complement and extend my current workout program. Thanks for the great information and exercises. I am in my 60s and want to maintain my mobility and strength.
Amazing! Thanks for commenting
Hello..I just met you and I am very happy.
I had a PRP injection in my right knee 3 weeks ago. They did the second one last week.
I have a teeter inversion table that I use for 2-3 minutes every morning.
I am 65 years old and I also do pull-ups.
Do you think what I did damaged my knees?
Especially the teeter inversion table is not very common in Turkey.
That's why I couldn't get an answer from the doctors.
Athough a few studies don't necessarily prove something is absolutely true, it is great that you include research to back up your claims. This is especially true in regards to medical procedures such as surgeries. It is horrible and shameful that many doctors are still performing surgeries that loads of research have convincing shown to be ineffective and potentially harmless, and this extends to all types of surgeries. Again it is great to see research cited.
Thanks for commenting!
Hello dr peng, I have been diagnosed with costochondritis following a pec strain that I re aggravated during rehab. I believe after re aggravation I developed reactive tendinopathy in both sides of my pecs. Do you think PRP would help with this? The tendons are over reactive even with little movements
Question: What about using leg extensions on the seated leg extension machine at the gym?
As a physical therapist who specializes in helping people build strong, healthy knees, this is one machine I suggest avoiding (ua-cam.com/video/fXSOdu76GaA/v-deo.html).
Brilliant video! I appreciate your channel... I'm an european orthopaedic surgeon and in my new channel I mainly deal with knee & shoulder pathologies... best regards!
Thanks for taking the time comment!
Will this help with knocked knees. Do you have other exercises for knocked knees.
It will help develop the muscles which can take some pressure off the knees as a result of knocked knees
Sure...rub that bone-on-bone contact with exercise so the inflamation incrases with the friction of contact. That increased inflamation is so helpful in slowing down the arthritic porogress, isn't it?
Hello..I just met you and I am very happy.
I had a PRP injection in my right knee 3 weeks ago. They did the second one last week.
I have a teeter inversion table that I use for 2-3 minutes every morning.
I am 65 years old and I also do pull-ups.
Do you think what I did damaged my knees?
Especially the teeter inversion table is not very common in Turkey.
That's why I couldn't get an answer from the doctors.