Top 10 Leg Exercises For Bad Knees | How To Exercise WITHOUT Knee Pain
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- Опубліковано 6 лют 2023
- Building leg strength is key to solving knee pain. But knee pain can make it hard to build leg strength. In this video, Dr. Baird demonstrates the top 10 leg strengthening exercises that are both SAFE and EFFECTIVE for fixing bad knees.
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As a chiropractor and strength coach for adults 40+, I work with adults 40+ to solve knee pain on a daily basis. Many exercise videos and programs throw you right into exercises that are too challenging and can actually make your knee pain worse.
Knowing how to build strength WITHOUT stressing your joints will help you reach your goals faster. In this video I show you the top 10 leg exercises for bad knees, starting with the easiest and building to the most challenging.
(0:43) Sit To Stand
(1:46) Toe Taps
(3:00) Wall Sits
(3:31) Single Leg Step Ups
(5:03) Suitcase Carry
(5:59) Box Squat
(6:37) Banded Hip Hinge
(7:33) Kettlebell Deadlift
(8:20) Squat Holds
(9:06) Lunge Variations
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DISCLAIMER
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This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Solving Pain With Strength LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Solving Pain With Strength LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
I’m bone on bone with osteoarthritis & my orthopedist says NO surgery due to my age being too young. I just started with a trainer & he knows I have bad knees. He’s had me doing the 1st few exercises & I thought he didn’t know what he was doing so I came to UA-cam & found you! Thank you! I feel much more secure now with my personal trainer.
Trainer is doing good work. Keep it up 💪🏻💪🏻
Girl same here DRs just keep making excuses smdh its exasperating
Great video - thank you!
Great video thank you
Thank you! These feel very doable.
Very useful thank you so much
Excellent video.
Thanks for the info, great video
Thank you!!!
Ex-catcher through college who also has accumulated grade 2 tears in 2 ligaments in both knees (half my ligaments!) and really feeling worried about the future as I turn 40 and the lower back is even worse than the knee pain. I'm seeing some great ideas in this that I should adopt in my "try to set myself up to still be able to walk without a walker when I'm 80+" routine that I desperately need to figure out.
This really helps man
Brilliant! Just what I was looking for. ❤
Glad it helped!
Great information here. Thank you!!!
Glad it helped!
Thank you - this is so helpful! Question - should I be concerned with the crunchy sounds in my knees? I just recently had my first knee issue - swelling in one knee that I've rehabbed quite successfully (after getting a cortisone shot and drawing some fluid off it - had MRI that just showed arthritis + "possible meniscal tear" but dr. thought it was mainly just arthritis) - but my one leg flexes about 1" less muscle than the other so I'm trying to build quad/leg strength back. All these exercises are great - really helpful video thank you! --- but man, the crunching is so loud! Should I be concerned? Thx!
Such an informative video!! Just the right stuff for anyone with knee pain and wants to exercise but is limited by the pain!
Love it! Glad it helped 💪🏻
This would be great if you don't have bad knees. I can't move my knee at all without sharp pain
Sharp pain suggests something more acute. I would recommend getting checked out by a doctor in your area.
Same. Knees hurt to much for any of these.
@@SolvingPainWithStrength I have the same issue and also went to doctor took X-ray was told nothing wrong with knees and too young to have knee problems I m tying DMSO castor oil and icemuscles essential oil to help with tissue repair and for inflammation and pain, and I try working out for the knees every 3 days to give the knee time to heal after strengthening exercises I m trying this at the moment and it s not without pain of course…. Doing very small steps very light gradually working our way up…. Doing 3 to 5 of each exercises at first is better than nothing build up from there
@@cecileberende6901 you got it. Start small and work your way up!
I did a routine. Ice aft walking, exercise, or PT. Use a dollop of lidocaine lotion with massage lotion and massage by hand or ceramic massager. Massage whole leg. I also added light therapy. Neoprene knee supports as needed.
thanks for the demonstration, I had a bi lateral patellar tendon rupture, both knees are shot and weak. they give out from time to time, really struggle with walking down a slopped surface
Ouch! Downhill definetely requires more patellar tendon strength. Keep building strength and it will get easier.
Can we do these exercises for knee chondromalacia patella?
Excellent
OMG even the first one made me wince in pain thinking about it.
Half are not doable with bone on bone, the other half are good. Thank you!
Thank You very much, these are really useful tips! If you will make videos in a little better quality and start to cut your videos a little more professionally, making some spectacular highlight texts in your videos as the competition in the training videos, your views will grow 100x and you will absolutely deserve it! Thank you and keep up the good work!
Thanks! I 100% agree. Unfortunately it’s just me and I don’t know how to do any of that 😂
No please don’t do that. I’m drawn to the everyday nature of these. Don’t change a thing!
great video!! recommended sets and reps? thank you!
Really depends on your programming. I start my programs at performing each movement for 1 minute to focus on form.
This was awesome. I have bow legs especially in my right knee. It's gotten better. But every once in a while I aggravate it. Going to use this from exercise 1 to 10 and see what happens
did it work
I also would like to know if it worked.
Thank you Dr. Baird, this is an excellent set of exercises with great demonstrations, exactly what I was looking for. Your biomechanics look perfect, I will try my best to emulate. :)
I’ve had lots of practice 😂. Good luck!
These are great. How many reps do you recommend starting with if someone is really out of shape?
In the clinic we go based on time. We try to do 1 minute of each exercise. Two times through.
@@SolvingPainWithStrength Okay thanks.
Thank you for informative video sans condescension, how many reps per exercise ? & how often should you commit to these exercises per week to maximize muscle strength? Lastly any recommendations for stretches ?
For my programs we do each exercise for 1 minute, strong focus on control and form. 3-4x/week is good.
OK so I hurt my knee being overweight and starting to run, so should I lose weight before I start doing the exercises that you have on this video or do I just start doing it at the same time losing weight?
These are low impact exercises and would be safe even with extra weight. But you are correct that losing weight is an important part to limiting impact on your knees. You got it 💪🏻
I pulled my knee doing yoga a week ago. Very slight swelling, no pain. I am doing leg strengthening exercises, but could you tell me if cycling and running are bad or good during this recovery process? Thank you!
Running may be too much impact on knee. Cycling should be ok. Good luck! 💪🏻
@@SolvingPainWithStrength Thank you!!!
I have been doing ballet for years but only started having knee pain recently. Tried doing strengthening exercises like these since I assumed my knee pain was caused by my own muscle imbalance or weakness but the exercises are making my knee pain worse. What do I do now 😭
May be time to have a doctor, sports med, or kinesiologist look at it in person
Sadly half the exercises cause a lot of knee pain for me :-(especially wall sit lunges and box squat
Box excercise I couldn’t do , my knees were constantly crunching and it felt unsafe
If you have access to TRX or Band you can try Assisted Sit To Stands to increase safety
How many days per week do you recommend?
Would depend on what you exercise routine looks like. 2-3x should be enough.
😂😂😂😂 ridiculous
I have a bad L4-5 degenerative disk .... how about a routine for this ...??
I do have a 15 minute routine for lower back DDD. Check it out and see if it helps! 💪🏻💪🏻