Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees
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- Опубліковано 21 тра 2024
- Five of the best home exercises for knee pain presented by a doctor of physical therapy. Perfect for beginners and those experiencing acute pain in their knee. Strengthen and stabilize your knee joint with 5 simple exercises for your quads, hamstrings, and hips.
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Be sure to supplement these strengthening exercises with the right stretches for your knees! This 7-minute follow-along stretching routine is what I recommend: • Best Stretches For Kne...
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Increasing the strength and function of the muscles that act on the knee joint is a great way to decrease pain, and improve function. Now when we talk about the mechanics of the knee, it’s a relatively simple joint. It flexes (bends) and extends (straightens) and that’s about it. The muscles that are primarily responsible for these two actions include the quadriceps, hamstrings, and one of your calf muscles. Increasing strength and function in these muscles has been proven to have a positive effect on decreasing knee pain.
However, as a doctor of physical therapy and a trained movement specialist, we are taught to find the CAUSE of pain, not just the location. Often times knee pain is simply a manifestation of faulty mechanics either higher or lower in the leg. It’s actually your hip and ankle that primarily determine where your knee joint bends and straightens and therefore play a bigger role in the mechanics at the joint. Improving strength and stability in these areas is vital in knee rehab and decreasing pain in the knee joint.
Presented in this video are the best exercises to increase strength of the muscles that flex and extend your knee as well as those that play a key factor in knee joint mechanics and function.
(2:42) QUAD SET: a simple, sustained contraction to the quadriceps muscle to increase strength and voluntary firing.
(3:43) STRAIGHT LEG RAISE: adding hip flexion to the quad contraction is an effective way to strengthen the knee.
(4:55) SHORT ARC QUAD: adding slight flexion and contracting the quad into terminal extension can be an effective means of strengthening as well as getting the knee joint used to moving again.
(5:59) BRIDGES: Great way to increase glute and hamstring strength without introducing potentially painful motion at the knee.
(7:10) SIDELYING HIP ABDUCTION: arguably the most important hip muscle in terms of knee health and biomechanics.
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✅ BEST HOME EXERCISES FOR MENISCUS TEAR KNEE PAIN: • Stretches And Exercise...
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Whose watching 2024
Me!!
2026.
Knee pain is fairly light in 2024. I'll come back.
Who's*
Me😊
25 years old and being out of the military ☠️
2:50 hold 3-5 secs, 3 sets x 10 reps
4:42 , 10 x 3 sets
6:53 10 x 3 sets
5:20 10 x 3 sets
6:11 10 x 3 sets hold 3-5 secs
7:24 10 x 3
You are doing God's work
Thank you!! Gracias!! Merci!! Xie Xie!!
Thx
Highly thanks to you man!
no problems😉
Dear dr. Jared, I suffered from artritis knee pain for days, painkillers didn't do much. After your exercises pain completely vanished!!! I am so, so grateful... From my deepest heart i wish that God bless you and all the people you care for, as well as people comenting this video and other who suffer.
I appreciate you and your support!
These exercises have fixed my knee pain. I have had subtle knee pain for about a year and knew being 21 I shouldn’t be experiencing pain. I have been doing these for about 2 weeks and i have no more knee pain. Great video - better than paying expensive physios or doctors just giving pain medication.
I will try it also hope can help me with my knee pain
Wats ur insta
These exercises have changed my life! At 54 and a life time runner I was told to stop running. Broke my heart! I did these exercises for 3 months every day. And started running again, intervals, 2mins running and 3 walking on an incline and I'm back in control. Lost 25 pounds and have 5 pounds left to reach my goal.
I am so glad you found these helpful and thanks for sharing!
Losing weight helps the knees a lot!
@@perfectbeat really?
@@bosso8301 Yes! If you're over weight.
I am 67 yrs I like and follow this excercise daily .good results 👍🙏💐
1) quad set 2:51
2) straight leg raise 3:59
3) short arc quad 5:03
4) bridges 6:09 / 6:43
5) sidelying hip abduction 7:25
Thanks for helping others out!
@@toneandtighten thanks
Thank you so much. I am 59 but I feel much younger than many at my age. I never allow my age to define my health. Just like the saying goes, don't use it you will lose it. I see many young people that will start having joint pain at a young age because they don't take care of their joints. Thank you so much again. Looking forward to more of your videos. 🥰🥰🥰
Advisable to do this before or after the game?
You you, thank that was a great help 👍
Oh my god this vid is a total lifesaver 😭😭 My knees have been torturing me for a few months now and I'm just 22- i tried supplements for a while but even those gave up on me after a while. It took just 3 DAYS of doing this video, and my pain noticeably reduced!! It's almost normal now, and it's all thanks to you 😭 (p.s. your video also fixed my neck sprain) THANK YOU for your great work!! 🙏🏻
I am 50 years old I live in Uganda East Africa. This exercises are doing me well. Not just knee but I feel my sagging thighs toning up and the pain is disappearing. ❤
24 year old just trynna drop it low and bring it back up with ease ok
Damn what’s yo insta
Bruh
A lotta thirst in these replies lmaoooo
Julian Chavez there’s only 3 replies 🤦🏽♂️(4 after I post this)
I look down at the comments and... this....THIS is the first one I see😂😂
As a 14 year old who’s spent the entire lockdown in bed and can no longer run without my knees giving way I appreciate this
I am sorry to hear about your knee pain! I hope these exercises provide some relief for you.
Bro omg this is the exact situation I’m in right now. Before lockdown I was really fit and did lots of sports but through lockdown I did no exercise and now I can barely run for a few mins lmao 😂
@@samtheman6390 bro same I wasn’t that active during lockdown and I’m a basketball player so hopefully this helps
Yoo im also your age the same thing happened with me
me, but im 23 lmao
I have looked at different videos on knee exercises and this is the most effective. I twisted my knee and was having a hard time walking, after several days of doing this exercises twice a day, my knee feels much better, and now I’m able to go back to my daily routines. 👍👍👍👏👏👏
Not trying to be emotional, but boy am I thanking GOD for finding this video today! I’ve had inconsistent knee pain for about a year. The last 3 weeks, it’s been daily and pretty intense. I was mildly limping, and sleep was interrupted. I did JUST PART ONE about 15 minutes ago. I feel pain relief already!!! I can’t believe it! I will keep doing these exercises. Education + exercises! I’m overjoyed right now! Thank you!!! ❤🙏🏽🙏🏽🙌🏽🙌🏽🙌🏽
Thank you so much and you are welcome!
15 year old that’s been doing these exercises for the past month just once a day and my knee pain is completely gone. For all athletes THIS WORKS!! You gotta do these especially if u play basketball or volleyball
I am so glad you are finding these effective and thanks for sharing!
Yes my guy
@@toneandtighten Post acl cyclop surgery, I have a swelling and pain on side of the knee. Any solution
It’s my first week playing basketball and I gave up already because of the knee pain..I hope this works
@NM did it work??
I am a runner and after stopping to run during Pandemic, ive noticed that my knees hurt going up and down stairs. So as soon as I started doing these 5 exercises for the first time, I can already feel the change. Thanks tons.
I am happy to hear that! I hope you continue to feel better and thanks for sharing!
its not called runner its called athletes
how long did it take to work?i am 14 i was sick for a week and now my knees hurt at the start of some exercise plz reply
Bro i was also a normal runner i feel pain in the legs
@@grimreaper1807 no
Wow, thank you so much for posting this. I tried your exercises and it helped get rid of my joint pain instantly. Thank you
Doc you are an absolute miracle and life saver , im into running , boxing and mma I've been experiencing knee pain for months ive tried numerous things , none of them work after trying these exercises for a week my knee pain is virtually gone , extremely greatful , keep up the great work !
After 30 years and countless physio sessions I have now found a routine that suits my knees. Having done this routine today for the first time in my life I'm walking around PAIN FREE!!!!!
So good to hear, Dom! Thank you for sharing!
@@toneandtighten hai sir
are u his best friend... twat
I don’t understand man 🤔
What Physio were you seeing for 30 years
such bullshit, 30 years in pain then you do 1 session from this video and all of a sudden you’re PAIN FREE
As a 21 y/o, I do a lot of cardio like running and zumba. I've been having knee pains for a couple of months on and off. I ditched treadmill running entirely because of it. But wow, the change this video gave me in just a few days - just amazing!
I'd HIGHLY recommend this video to anyone looking to strengthen their knee. Helps a lot, reduces pain and provides a definite increase in knee strength. Thank you so much!!!
Thanks for sharing and for leaving a kind review! So glad this was helpful!
I did a big mistake a search my symptom on google and it says I have arthritis. I am hell scared cause I am 18 and i love to walk a lot. Help me i am scared.
@@progameryt1564 bro same but 27 years old. Just relax and never google your symptoms - it could be anything. do some exercises from
the video above or visit a doctor. Could be some growing issues as well.
@@progameryt1564 Hey mate, same here but I'm 17. I played quite intense and full-on basketball each day for about 1-2hrs, and after playing quite consistently for the past four years, I had my first knee injury - I couldn't fully extend my left knee all of a sudden, like when you try to raise your leg while sitting to a 180 degree angle, I wasn't able to do that.
I got an MRI and turned out it was just inflammation of the cartilage which sits over the kneecap - and it should recover by itself fully in some time.
My mum is also a rheumatologist, and she says that knee injuries such as mine and yours are very common in teens who are active (walking as an example) and play sports frequently, as they tend to put too much constant stress on their muscles + joints, which need breaks. Just give yourself a break for now and do some knee + quad rehab exercises like in the video, I'm also doing it for a few minutes each day.
The chances of you having arthritis while being 18 are so miniscule, of course I'm just telling you about my experience recently, and go see a medical specialist if the pain is getting worse.
Also when you recover try to cut back on the walking aha - I've quit basketball as in general it is very hard on the knees and joints, not something I want in the long run.
@Go Kids! Hey bro, is the reason that you walk like a penguin on one side because of a past injury that you had?
The best thing to do when you're recovering from an injury on one knee or leg is to use that leg - if you don't use it, even some light movements and exercises, and put all the weight on the other "good" leg then it'll slow down your recovery or even injure the other leg if done excessively 👍
Dr. Jared, I have been watching Tone and Tighten since January of 2023 when I started Shotokan Karate. I am older (62) and in pretty good shape or so I thought. I noticed once I started Karate I started to use muscles I have never used before. I started to have lower back issues, hamstring, and most recently inner knee issues due to jumping jacks. For each of these issues I have watched and took notes on your exercises and I have gotten almost immediate results. Your energy and knowledge about your profession is incredible. There are so many other PTs on UA-cam, however you are the only one I recommend to all of my fellow sufferers. Thank you so much for presenting solutions that are easy to understand and even easier to apply. Please keep posting, you're a credit to the profession of Physical Therapy.
I appreciate this comment so much! Thanks so much for sharing.
Ikr
@@toneandtighten love it vids btw keep it up😊🎉
Your video really helped me am a 20 years boy suffering from rheumatism at the knee a footballer too anything there is a coldness in the weather my right knee automatically pains me
I was a little skeptical at first seeing how easy the exercises were, but after doing them as demonstrated, I'm a firm believer now! You've given my active life back! Thanks Doc!
Oh, this makes me happy! You are so welcome and thanks for sharing!
My boyfriend sent me this video and I only watched it for a short time but did the one exercise I had seen. I actually sense some improvement so I'm back here to see the entire video xD
Subscribe this channel for latest Medical Lectures.
@@toneandtighten n
@@chahanahegde4139 atta girl Pooja!
Damm after reading comments I realized I ain’t the only one who got knee pain from being lazy during the pandemic 😂 I feel better
😂😂😂
I feel for you, I use to do long distance running and mountaineering after a year of being lazy due to not getting out, finally out struggle like hell, everyone said I was old, not good for mind set. But now gonna get back to it.
ngl same -_-
Same, it helped me the finally start running after 7 months of pandemic 🤣
Same
Thank you so much! My knee just started giving me trouble...I am 68 & always have been strong & healthy. I started these exercises today.
You are welcome! I hope these help!
Bro I’m a teen💀 how is this happening to me
Bro I’m 13 x country killing me man😂
@user teens get out of your bed and computer chairs and go out😂have some physical activities
@@quly9236 same : 0
Love these suggestions. They are easy to preform and in time improve knee function.
53yr old. My rt knee was swollen & painful medially. I was limping all day at work & have been having knee pain since lt knee surgery 11/2020. Barely able to walk yesterday. Started the exercises last night & again this morning along with ice. Feeling much better this morning
Will continue. Thank GOD for you
Thank you! I’m a 64 year old woman with left hip discomfort. Yesterday my right knee started hurting out of the blue. I did these exercises this morning, all 5 for 3 rounds. No pain in hip or knee. Thank you so much!
Wonderful news, Paula Brown! You are very welcome and thank you for sharing!
Thank you. This is helping me! I am 61 and have had a left hip replacement at age 45 due to osteoarthritis. My right outer hip lag area gives me pain so much I have to use a cane to help balance and for security when walking.
Doing these exercises my outside hip/leg pain is almost gone!! I can stand more upright! I'm going to look for upper arm and back exercises. Arms get stiff from holding phone/ crocheting/ holding books when I read.
Need good stretch and strengthening exercises for arms and neck too! Thank you for taking the time to post. I believe your exercise advice may just get me some of my mobility back! Not to mention my quality of life😊
thank u. More exercises please
Hey Jared. I had to leave a comment to thank you a lot for this video. I went for a walk a few months ago where I gained a slight knee injury that I thought would disappear, but got progressively worse over the course of a couple of months. I have been doing your exercises from this video for a fortnight now and the injury has pretty much gone! I cannot afford health insurance where I live, so this has really helped! Thank you.
You are very welcome! I am so glad you are starting to feel better!
Same case with me as well . I started working out and i got this knee pain . Now I'm here. Hoping to get well soon and start my workout again.
That’s awesome🙌🏾
@@afnaansami2087 did it work?
@@anshuman5554 Yes it did Alhamdulillah
Couldn’t be more grateful for this! I was dealing with some unfortunate knee pain while training for my half-marathon, and these exercises helped to relieve, stabilize, and strengthen my knee extremely! Thank you so much for the help!
Oh, this comment makes me so happy! I am glad you are feeling better!
I was playing football and i got injured in my knee so i just stopped playing for almost 1 week and days and i wasn’t doing any exercises for my knee so the pain was gone i thought that i was good. But since i jumped i felt the pain again so i just searched up for knee exercises and i have been doing ur exercises for like 7 days and am much better now i even played football last night thx mate , I just would liked to share what i been through 💙💙.
Did the pain come back ?
@@caddy5953 nah bro am better than ever
@@rayder187 thank you so much , I restarted working out after 8 years n my knee hurt a little from time to time , I'll try these n see . Thank uuuuuuuuu ❤
Thank you so much for taking us through these exercises ! Really helped my knee pain
You're so welcome!
Couldn’t even get down and up the stairs. These exercises worked like a miracle. Knee pain reduced after a few reps. Thank you so much!!!
You're so welcome!
THANK YOU IM THE SAME AGE AND THIS GIVES ME HOPE
So glad I found this video. Going up and down stairs is a killer. Also having issues with squats, so I'm starting these right now.
Wow this is incredible, my knees have been sore for a few days from working out and I did these exercises and instantly my knees feel better. I’m actually blown away by how simple these moves are and how effective they worked!
That is so great, P M! Thanks so much for sharing!
Hello gorgeous how are you doing today?
@@michaelpollack1121 creep
@@terryboardman789 lmao
@@michaelpollack1121 creep
I wasn't sure what was causing a weakness in my knee, but having tried all 5 I noticed that the hip abduction was the one that made the most difference. I look forward to trying the 2nd exercise video to see if that helps even more.🙂
I must've been doing squats wrong because my knees haven't been the same since. This has helped me so much in one day! Now I don't have to worry about skipping leg day 🙌🏾💪🏾
I would like to personally thank you for helping me in avoiding knee injury from my last pickleball tournament. These exercises helped me greatly especially with lateral runs. If it wasn't for you, probably my knees are swollen and sore. 🙏🏽 thank you.
And yes, I won a gold medal 🏅thanks to you. Thank you. 🙏🏽
Good job😊
Congrats
Best knee exercises I’ve seen for knee pain. Many people have told me to strengthen my knees by squatting but it’s that exact motion that hurts. Looking forward to getting started on these. Thanks for sharing 😊
You are welcome, Lindsay! I hope these are helpful for you!
Thank you! 🙏🏻 appreciate it
Love the e ercises and how you explain them.
Thanks!😊
Wow, i had pain for 5 days in my knee after playing football! I did this exercise now! No pain! It's magic, thanks a lot 🙏
You're so welcome! I love to hear that and thanks for sharing!
Seriously, I am trying this! How many days did you do this?
In how many days did u get relief from the pain?
@@susamasahu9994 just do it until u feel good and also do it even when your knees don’t hurt, it will help a lot, trust me!
@@user-sb1qg4ho2r thanks a lot!!🙏
I’ve viewed a number of “knee strengthening” videos. I really appreciate your comprehensive, straight-forward explanation of what needs to be done.
Not only will the 5 exercises improve my daily life, I’m looking forward to a better ski season.
(I bet I have more to say after a couple of weeks of doing these exercises…lol.)
Thanks so much for your kind comment, Don B!
been in agonising pain that I actually thought nothing can be done. Countless doctors visit here in UK, all useless
Did this for 2 days and I now walk without knee braces . Thanks so much you’re awesome and brilliant
thank you really helpful, especially the little tips about correct foot position etc
Thank you for your generosity in sharing these exercises. I discovered the muscles supporting my knees are quite weak so am very appreciative of this. I just started having a few tweaks of knee pain so am hopeful this will help me build the strength I need to eliminate any future issues. (I also discovered my left leg is much weaker than my right. I tore my ACL 30 years ago and it partially reattached so I never had it reconstructed. I am guessing my body has compensated for a weakness there all of these years. Hope to correct that now!) Thank you!
You are welcome, Molly! I hope you find these exercises helpful and thank you for your comment!
Don’t do any exercises just do fasting Absolutely I’m feeling great after intermittent fasting I eat twice and between these two meals only water water I love water I am 60 years of old had lots of knee pain back pain everything gone I can run now I got more energy then before mental clarity is great don’t feel fatigue
Thanks for the video, been running into random knee pains in over past 5 years. Needed this info to learn how to safely strengthen and treat them👍🏼
You are welcome, Joe! I hope it helps.
Thanks for providing this advice. I will check it out. I have also been doing bicycling on a stationary bike for 30 minutes several times per week. This seems to be helping too
I had discontinued dancing for an year and I got back 3 months ago... I had severe knee pain.These exercises gave me instant relief 😌 and i was able to practice the next day without feeling any pain. I'll continue to do this, thank you so much !!
This is great news! You are welcome!
Wow this is amazing! 5 weeks after surgery on my broken femur. I needed exercises for the pain in my knee and hips. This helped a lot. Thank you for your expertise.
You are welcome, Brandon! I am so glad these were helpful in your recovery!
These exercises are life saving. It motivates!
Thank you, these are great!
Glad you like them!
I'm a 16 year old ballerina, and injuries and pains are just part of my life, most of them I have to ignore. But my knee has started bothering me in my normal life too. I'm struggling with climbing stairs and bending down. Thank you so much for this routine! It really helped me a lot
You are welcome! I am glad these exercises helped you!
Hey man how long did it take to resolve
@@boynowayboy3218 4 years
joke
@@user-nf1bz3sn4z 💀💀💀
@@toneandtighten bro is this applicable for knee pain while cycling
I GENUINELY appreciate your videos! 🙏🏼 aging gracefully at 48 still performing on stage. You’re helping me to keep up!
Thank you so much for such kind words, Felix! I am honored that you are finding my videos so valuable!
Your exercises have seriously saved my life! I started with your low back exercises, then the hip exercises, and now I get to add the knee exercises to my routine. I had so much pain before I found your channel and I am so grateful to everything you post because you are truly, helping lives with your content. Thank you so much. 🙏🙏
Glad you like them!
You are truly incredible! I woke up with a lot of discomfort this morning, but after performing the exercise you suggested, the pain is completely gone!!! Bravo
Thank you so much and you are welcome!
I have had runners knee, so I tried these workouts and my knee pain has been also back to normal in three days! Can’t wait to be back strength training again! Thank you!
Amazing to hear! You are so welcome!
Me being a 17 year old gymnast with the knees of a 100 year old living for this video.
Same!! Im 13 yrs old and because of this knee pain i havent been able to do my gymnastic excersises at all.
I'm an older male with back, hip & knee prob's. Your video not only supported what exercises I required but gave a more in depth description and a greater number of exercises applicable to my problem. Thanks
Great to hear! You are very welcome!
This a brilliant knee exercise. I really feel the benefit of the workout. It’s so kind of you to advise us all on this work out. Thanks
You're so welcome!
Just started having a slight ache in the knee while running. Definitely adding this to my training, thanks!
Happy to help, Kelly! I hope they help!
In my early 20's, I was obsessed with bodybuilding. I gave it up at 47. Now at 60, I have 'instinctively' been doing these exact exercises in my bed before I get out of it!! With the exception of the 'doggy' lift, I will now add this to my regimen! What also makes all of this even better, is I do a stretch first while on my back I bring my needs to my chin, hold them with my arms and breathe...This I find stretches my back (previously broke two vertebrae in late December '20 my knees went south going back to work too early), and find the backstretch valuable and adds the hamstring stretch to warm my body for the rest of the exercises you demonstrated.
You are absolutely correct, the hip exercises are necessary for overall knee health! Thank you!! And all of this can be done in your bed before rising!!! Trust me, I know!!!!!
Thanks for the comment and for watching!
Thank you so much!!
I'm so grateful for this, thank you!
You're so welcome!
Thank you so much for these simple yet effective exercises. The sharp pain and stiffness I have been feeling for the past 1 month around my knees have reduced considerably after only a few days of doing these exercises.
Wonderful news! You are very welcome and thanks for sharing!
@@toneandtighten do these exercises also help with knee pain caused osgood-schlatters?
What if the knee is swollen?
This works! I've only done these exercises a few times and I already feel a remarkable difference. I am walking and climbing stairs better. Pain has improved a lot.
That is wonderful news! Thanks so much for sharing.
I can even do the leg raises from my couch. That's what I call a great programme. 😉
Thanks this helped my knee grow
Thank you. Yours was the first video I came across when I researched exercises for knee pain. I have to say from doing the very first exercise, I observed improvement in my knee. I thought was a fluke there has been vast improvement in less than 24 hours. You have done what the physiotherapist at my GP was unable to do thank you again.
Glad it was helpful and thanks for sharing!
Thank you so much I been havin problems with stability in both my knees (even though I only injured one) . I literally did these exercises today and felt the difference. Can’t wait to continued doing them and add on weights as I go along . So thank you ! 🙏🏾
Wonderful news, Lester! You are very welcome and thanks for sharing!
Just did your exercises. Amazing my knee pain is completely gone. Thank you so very much! Bravo ❤️
Wonderful news, Sh R! I am so glad these helped and thanks for sharing!
Such great exercises. Really helped with the knees.
I watched this video and the other for hip inflex workouts. Doing the workouts now to see if they will help. Thanks so much for making these videos. I really appreciate you doing this for everyone.
I hope they help but either way Great content. Straight to the point nothing extra.
👍
I had been doing intense AB workouts for 2 years at home but lacked leg exercises. Now I started with Tabata+walking miles for 1 hour and due to some sudden movement the upper ligament in my knee started acting stiffly. This exercise right now gave me the relief I didn't except. You're amazing, thank you so much❤️
Wonderful news, Suprabha Dey! I am so glad this was helpful and thanks for sharing!
Hi baby how are you doing now i hope you are really doing good you are awesome looking at you baby makes happy when I look at your picture it is beyond my imagination that a creature like you really exist like a rose you make the garden so beautiful You are a diamond to any man that have eyes to see goodness of a womanhood Baby am Ben easy going person very understandable Am a civil engineer and a contractor I work at so many places like Asia Europe and Africa I love art craft and I write music I like ideal people when I see your picture am impress I want a good woman that understand what real love is all about who will understand me and perfectly be for me So we can build our world strong enough to care for each other I want you to be mine and I hope to hear from you soonest thanks
Thank you for this! About how long before I start noticing a different in these muscles becoming stronger again?
Really helped a lot. Was having pain in my back side of hips and coming to my knee . Feels lot better
Glad it helped!
This gives me hope that even with joint problems I can try to stay fit. Thank you for sharing these exercises!
You're so welcome! I hope they help!
I have flat feet and been having knee pain ever since I was 13-14 these exercises helped so much thank you!
You are so welcome! I am glad they helped and thanks for sharing!
You articulated the exercises so well! I appreciate the breakdown. I already do two of the exercises and will incorporate the rest into my (almost daily LOL) exercise routine. God bless you.
Thank you so much for your kind comment! I am glad you found this video helpful.
great info in this video. I'm a dancer and have been stretching intensely lately for my splits... my knees have been hurting more . I knew it was something about my alignment but this video helped me to confirm that my hips play a huge part in the stability of my knees... I've been avoiding strengthening my hips! hahha, thanks
Thanks soo much, was able to do most of them! Definitely seen some improvement! Really appreciate it! My knee popped, last week. Didn’t see a doctor, and my knee is starting to feel better now. Thanks!
You're so welcome!
Thank you so much for this!! I got several injuries, and this made it much better💙
Great news, Daniel! You are very welcome.
I'm 13 y/o and *I have knee pain ;-;* Before Pandemic I was really active, I used to play basketball, I used to do skate boarding, I used to dance and pretty other things, but when the pandemic started I became a *huge* couch potato (Like literally a *potato* ) and after that I twisted my both knees badly. So, after that I wasn't able to run, jump or walk up or down stairs. I was and am in a pretty bad condition, I'm pretty ok now. So I have some ideas that can help
1. Eat or drink things that contains calcium cause that will help your bone improve fast.
2. *Start being active*
3. Jump on something like trampoline, like keep your legs down but jump lol (It helped a lot trust me)
4. Do these exercises of course, they actually help!
I'm not fully good now lol but I'm *very very* better then before!
I hope this helped ^^
Thanks for sharing!
No no no don’t use a trampoline those are terrible for joints!!! Physiotherapists have so many clients come in because of injuries on trampolines !
I had been in pain for over a year with sciatica. Started the recommend exercises which provided immediate relief. Thank you for sharing your knowledge.
You're most welcome!
I'm 67 , and have suffered pain on my knees for at least 2years..I only was just watching this videos of how to exzise your knees last week..and have been doing it 3 times a day ..and it's working..thank you ❤
Glad it helped!
I love it, simple straight to the point without complicating things. Thank you and of course anyone practicing these exercises needs to use extreme caution when dealing with an injury:))
Thanks so much, Lilian!
Did this exactly as shown & WOW! 1st time since this major knee injury I was able to walk down my stairs without thinking my knee would give out on me! Thanks will be doing these exercises twice a day for the next couple of weeks!
I dont recommend twice a day it would be probably better if you let your knees rest a bit too
Great news!
How is your knee now?
Definitely going try *actually doing it now* and build up. Ty
Hey!
I am a young athlete who trains long distance running but mainly plays for a netball team one of the girls on my team have had a knee problem from a horse riding accident for a year and I am going to show these to her as they have helped me massively. 😀
Oh, wonderful! Thanks for sharing.
Thank you doctor!
My knees started feeling good instantly as i did this routine, i will probably to this everyday from now on!
I can't express how happy i am that the pain is finally gone and i can start being active again.
Thank you!
Wonderful news! You are so welcome!
I have been fighting the thought of surgery on my knees. These exercises really look like they will help me.
I only half way did some of them while I watched BUT I am going to do these on a daily basis. I will give you more comments in a few months. This will be after my 93rd birthday.If it works for me it will work for anybody.
Wow! That's amazing! I hope these exercises help and keep me updated!
Well done indeed. I am72 and am giving theses exercises a try for osteoarthritis in left hip and knee
Best of luck and good for you. Hope you don’t have to have surgery
Good luck!
What is the update?
Hey,thanks for this great video!Lately sometimes I feel a little pain in my knees. I hope with these exercises my knees will be well again. When and how often should these exercises be done? As part of a warm-up before training? Or in the evening while I'm doing my stretches? Or should I do this completely separately? Finally, I would like to ask if I should do these exercises in a superset or separately, so I do 2-3 rounds of one task and then move on to the next one? Thank you very much in advance!
Most amazing knee pain exercise video of all out there on YT that I have come across in the last 5 years! Brilliant! thank you..
Wow, thank you! I appreciate your support!
I'm literally 19....why I'm I struggling with knee and back pain.. online school got me messed up☠️
I am sorry to hear that! I hope you feel relief soon!
Maybe you are setting too long
just go outside and touch grads
Me too im 19 and i feel the pain..
School kids can’t win. Either mess up your back carrying the heavy book bag, or hurt your back and knees with online schooling. Best wishes.
I am a football/soccer player and these exercises helps so much for running, shooting and physicality! Thanks so much!
Great to hear! You are very welcome!
I hurt my knee at the beginning of April 2024. I call it an old person injury, the way it happened. I wasn’t being athletic, just short me putting in new lightbulbs without a ladder in a basement. Sprained the knee, don’t have insurance so PT is out. Been doing what I can for the knee. But this Saturday I installed a new printer, and feeling overly confident, I sat with my injured knee in a near lotus position. The next day my knee was painful in a way I’d not experienced. I did your exercises today and the immediate relief is amazing. ❤ knee still isn’t 100%, but this gave me hope. Thank you so much. 💕🙏🏼
Jared, my thanks come across the Pond from London - much obliged!
Jared, thank you very much for posting knee rehabilitation video. I had physical therapy on my knee and 3 out of 5 exercises that you recommended, my physical therapist recommended as well. I have no cartilage in the front of my knee (according to MRI) but I have the donut behind the knee. Because I am not in pain, knee replacement is not recommended. I appreciate you and God Bless.
Please Mention Age span group for whim these are applicable...
Just realized i have a lot of meat behind my knee
Me too😭
@@thouartanartlessgreasytall6690
Its interesting to know you have a lot of meat behind your knees while I have a lot of flesh around my knees, shy to say,haha.
@@ireneeerickkk I just have epic back-knee genetics don't worry about it
Thank you so much for this, it's so very well explained and simple to do for beginners. Like many others I'm struggling with knee pain being stuck at home office in this pandemic; one session with these exercises already made me feel like it's worth it, I'm looking forward how much better it will feel after commiting to them daily.
That is great news! You are very welcome and I am so glad these are helping you!
So, how did it go? 😁
Thank you, I got sick on February and hadn't worked out for months because of my knee, hip and ankle pain. I knew I had to work out but it really hurt doing anything I used to do, I just finished this for the first time and felt comfortable doing 2-3 sets of each. It doesnt hurt so much getting up from the ground anymore. Thank you!!
That’s great! I hope you feel better soon!
I'm starting with these today! Thanks!
Hope you enjoy!
I’m 15 and injured my knee playing soccer. I did these exercises once and my knee already feels better! Thank youuu
You are welcome! I am so glad these exercises helped you and thanks for sharing!
Same situation