5 exercises to STRENGTHEN arthritic knees WITHOUT more pain
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- Опубліковано 14 тра 2024
- Increase strength without increasing pain ✅
If you have difficulty finding ways to build strength when dealing with arthritic knee pain, I have the exercises just for you. As a physical therapist specializing in helping those with osteoarthritis, these continue to be the top 5 ways to get stronger knees without flaring up pain.
Research continues to show that muscle strengthening is imperative for knee osteoarthritis relief and can bring powerful results. The key is finding movements that actually feel good. Whether you are just starting out on your fitness journey or have experience- this video will give you options to work on for stronger knee flexors and knee extensors- both equally important for relief.
With knee osteoarthritis, it is important to listen to your body and progress gradually. Progressing too quickly can lead to increased pain and increased difficulty with mobility.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
This instructor has a very nice manner. Authoritative and expressive, while also quiet and comforting. Also, the instructions are very clear and easy to follow.
Glad you enjoyed the video- thanks for the feedback
So thrilled that I discovered this! I am 70 yrs old and started walking for fitness... then I tried a little jogging in between... THEN I started experiencing knee pain. I am too afraid to try jogging again until there is some regression of the pain... THEN I found this! I am *super* grateful! Thank you! 🙏
Thank you for sharing, i'm glad you like the videos.
I can't run outside. But on a sprung treadmill no issues at all. Building up minutes 😊
@@tedoakes9235 Thank you! I've been considering signing up at a gym as I heard that cycling is good for building up strength too... for knees and back.
My greatest hesitation to surgery is the PT. I have never in all my multple decades doing PT found a single therapist as knowlegeble and kind as you.
I appreciate the very kind words! I'm glad you like the channel!
Thanks
Awesome exercises, I just started and already getting some relief, thanks!
⁵😮@@arthritisadventure
In contrast, physical therapy has been the most helpful medical treatment I have ever accessed.
For me , you are a symble of hope . I find love , empathy , concern and kindness in your narration. Very practical. God bless you.
Happy to help
This video has very clear instructions. Great job with that
What a wonderful teacher.
Thank you so much!
I am doing my best to not get to the point where I need surgery. I have watched many videos, but none have been as clear and doable as this. I was really proud that I could do all of the 20 reps for all five exercises and I could feel the good 16:29 pain so I know I’m in the right direction. Well, I learned about myself is my left leg is much weaker than my right and my right leg is the most painful. Thank you for this.
Very many thanks indeed. Excellently explained and demonstrated, I think my knees at last stand a chance, because here in England there are millions waiting waiting for artificial knees and Dr strikes still go on. Very much appreciated
I agree with the previous commentor. Those chair squats with the pillow OUT really made all the difference in doing this type of exercise. I haven't been able to do these chair sits for ages and now you have taught me this valuable technique, I am so grateful.
Sometimes you feel like giving up and thinking there's no hope for recovering my knee health, but you have restored that hope, so well done Alyssa.
I was amazed that having my hands and arms out front really helps.
I’ve had spinal fusion in L4-L5. I am not supposed to bend or twist, so this particular exercise is a no go.
@@joannziegenfuss5960 Check with your doc or pt, but the ideal form (with use of the pillow) will keep spine neutral and most of the bending in the hips. I don't think there should be any bending or twisting of the spine.
Good morning I just found your video this morning when looking for exercises that I can start doing at home. I have had RA in my knee since I was 2 years old and I am 53 now. The years of constant inflammation have now cause OA in my knee. I have recently begun Orthovisc injections, however I know I need to exercise this leg. It is starting to feel very weak from preferring the other leg for so long. This is probably the best PT video I have watched. You are very thoughtful to explain each exercise and how it will strengthen the knee. Thank you.
I am suffering with knee pain for a year or so I did try this exercise and is working perfectly my problem was gone , I did follow the exact instructions, and iam so happy and pain free
This video, made me happy and healthy ,highly recommended just try it,
Thanks so much 😊
In another video you mentioned consistency. I fell off the strength training wagon over the holidays. I was having fun doing holiday aerobics videos and didn’t take the time to work on my strength and balance.
Then I noticed I am having difficulty getting up from low chairs again and both knees started feeling sore. Uh oh! I pulled out some old lower body PT exercises and this video today. Oh my, I have lost core and leg strength. Back to work.
Thank you for these knee exercises….especially using a pillow. I’m going to try this. ❤️
I really like your presentation. The way you talk creates confidence. Reassuring and kind.
Great! I'm glad you like the videos.
Really good presentation, can I do these without aggravating my sciatica please?
I follow many You Tube creators and just found Dr. Kuhn. These exercises and her explanation of each is second level. I have a knee injury that flared up existing OA plus my dad who is 86 is struggling with leg strength. I will attempt to bend him to my will and do these exercises. He will be SO annoyed at being told what to do! Thank you for this great content. I shared it as well.
You make soooooooooooo much sense - thanks for your clear explanations!!!
You are so welcome!
Brilliant. Clear. Organized. So very useful. Thank you.
You’re very welcome
A quick thank you for the exercises and for starting out in a chair. So much discomfort it was an encouraging start.
You are so kind and vivacious. I'm gonna try this stuff. I'm fat 61and not very flexible. Just watched your video and I think I can do these exercises. My only regret is that I don't have you here to assist me. God bless.
I’m cheering for your success. Always keep trying 🎉
These are wonderful exercises with great explanations. I'm 8 weeks post op after a knee replacement, and have been doing exercises for the flexion especially, (my extension is good), but it is always painful right above the outside of the knee. The pillow to force you to work the hips is great and I'm looking forward to trying the adjusted lunge. I'm working on a step that I had raised to 8", but it is definitely painful in that spot, so going to try this variation. I have an issue with my peroneal longus muscle being very stiff and catching on top of the fibula that I'm working on with a PT and we've managed to loosen up the ankle a bit. But always great to see different exercises and variations.
I’m so happy I have found you! I have arthritis in my knees and back, I walk stooped all the time. Thank you! X
You are so welcome! Glad you found the channel
I got a lot of help from 4 visits with my PT and then a chronic illness I have popped up so I haven't gone back. Thanks for these so I can get more healing. The only one I can't do is hand weights. I have hand and wrist arthritis too.
This is so very helpful, thank you. I have arthritis in my left knee and will start doing these exercises every day.
you're welcome! I hope they help!
Simple and very detailed. You are a blessing. Thank you and keep up the good work.
You're welcome! I will continue making videos.
Thank you so much, Dr Alyssa. It is most helpful to me in relieving my oa pains.
Glad it was helpful!
You really explain each movement so well and make us aware of our body. Thank You!
You're so welcome!
Thank you so much.....👍😊
Thank you for your instructions to strengthen the knees with arthritis.
Glad you like it!
Thank you so very, very much for trying to help us with joint stiffness issues! You’re very sweet and kind!
Warm regards
You are so welcome!
Sharing is the answer. Helping others getting it together. Great information…
Absolutely!
Exercise #5 is excellent whether or not you have knee pain. Older people like me need to work on balance, and this exercise is a great way to start. Alyssa, I especially like the way you take the time to explain exactly which muscles are doing what. I'm glad I stumbled upon this video and I now want to view others by you.
Thank You, because I have been exercising freeqently and lately doing some targeted exercises for my knees, I was able to do these exercises without too much difficulty. One of the exercises that I have been doing lately is the chair squats with my hands folded across the chest. As a result of previously been able to do 15 reps, I was able to do the 20 reps with hardly any discomfort, even in the knee which I have been working on. I will now add the use of the cushion when doing this exercise next time.
That’s great! It sounds like you are on the right track!
Very helpful for sitting down under control, less painful thank you.
You're welcome!
You are wonderful. Thank you for taking the time to educate.
Thank you Alyssa!. Appreciate your videos. ❤😊
I'm so glad you like the videos!
Omgoodness!!!!! I NEED this to SURVIVE! Thankya !
Glad you like it!
Such simple yet powerful exercises! I will start blending them into my workout routines. No pain medications. Only strengthening legs muscles! Thank you!
You're welcome!
Thank you, dear! You r great teacher ❤
Thank you! 😃
Thank you so much Dr.
Glad you liked the video!
Excellent thanks
God bless you dear love from 🇮🇳
You are so sweet, and very encouraging, we need that soft, sweet voice for strength.
Thank you sweet lady ❤❤❤❤
You are so welcome
Thank you! I appreciate your clear directions and demonstrations of how to strengthen our muscles. I’ve had a hard time lately with a knee and do not want to get an injection as was suggested by a physician. So thank you!! I’m starting your exercises today. 😊
You're welcome! Let me know how it goes.
Yes! Thorough, calming! My new go to❤
Great to hear!
I just love these exercises. Explained so well that anyone watching this❤❤❤ video, would start exercising straightaway.
Glad you liked it!!
Thank you Alyssa, this was so very helpful. I will keep you posted on my right knee pain.
You're so welcome! And let me know how it goes!
Thank you for your videos.
You are so thorough and informative.
🙌🏼🙌🏼
This is a great video, hard enough to know I am doing something yet easy to follow. Thanks for targeting osteoporosis!
You're so welcome!
Thankyou Dr for teaching, it really wonderful.
Glad you liked it
Thank you very much for your lesson and instructions.
You are welcome!
Wow! Such good information. I've been looking for simple but effective exercises that my 87 year old mother can do without hurting herself and feeling confident at the same time! Thanks so much
Welcome! Make sure to share with anyone else you think would benefit.
Thank you !! Very helpful and encouraging! 👌
So glad you liked the video!
The pillow idea is excellent, I’m going to do that. Thank you 🙏
You’re welcome 😊
Excellent video. Explaining each step so clearly and precisely. You are one of the best fitness instructors on UA-cam.
I really appreciate that feedback!
I appreciate your explanations. It helps me perform the movement when I know the "why".
I totally agree! The “why” can be really powerful!
I went to 12 weeks of PT (twice a week) for rehab after a hip replacement. The PTs were great-but they didn’t explain WHY I was doing certain exercises. Alyssa explains the WHY-and that makes a world of difference. Thank you, Alyssa!
Thank you for your help I have a appointment next week but I will try and fallow up your video and send to most my friends ❤️🌹
Great! Thanks for sharing with your friends.
I just found your videos fam. I love them. You do a really through job of explaining the exercise. Thank you for your helpful advice!
Glad you like them!
Excellent instruction. Thank you!
You’re welcome!
So glad I found your channel!
I'm glad you did too!
Thank you so much Alyssa, beautiful explanation, you make all the doubts so explicit even before they come to mind, god bless you always ❤❤❤❤❤
You're so welcome!
I can’t thank you enough for all of your help!!!!
I'm so glad to hear! Thanks for the support of the channel!
Perhaps the best exercise video I have watched.
These exercises can be useful for anybody, not just those with arthritis.
Most people sit for too long, so these exercises will help to keep the leg muscles in order.
I love the way she takes time to explain every exercise in detail, e.g. where to place your feet, how far to bend etc.
I also think that it is great that Alyssa takes the time at each stage to explain which muscle group is being strengthened.
We learn not only how to do the exercise but why and how we are going to benefit from it.
Many Thanks.
Thank you for sharing and glad you liked the video! Keep it up on the channel and glad you are here.
❤
Thank you for suggesting the technique with the pillow when doing the chair squats. It really helps me focus my thoughts on sitting with the hips first and I am getting more of a controlled sitting squat. It is very helpful to me!
Glad you like it!
Just wanted to say thank you firstly. I'm recovering from a shattered patella and really do appreciate this video. the sitting with a pillow is AMAZING. its been so long since i was able to flex at the hips now i'm not feeling pain thanks to your advice. I tried it along with you and was surprised 😢 thank you so much. !!!❤❤❤❤❤❤
You are so welcome!
Thank you, very good lesson. Tried them a few days before posting this and do feel they are going to do some good. Thank You Alyssa.
You are so welcome!
I am amazed. My Orthopedic Doctor gave me exercises to strengthen my knees for Arthritis. He is very conservative with operations, what I really like. I did his exercises for about four weeks, but see only little improvement. I think the exercises the teacher shows here looking much easier to do on a daily basis. I will switch to her exercises and hope my legs strengthen more. I do other strength training as well.
I hit that sub button so fast! Bcuz this is just what I need! I just turned my apt into a mini gym with the goal of repairing my long weakened knees. I just got a mini trampoline, a row n ride squat assist machine, a big exercise ball, a big exercise mat, a treadmill, a high step with 4 risers, a new dumbbell set with the rack, and more stuff.
My knees and overall joints been deteriorating for many years and just 10 years ago at age 50, I was in the worst shape of my life. Walking like a duck and real real slow. Really needing a walker or at least a cane, but was too stubborn to go there. And now at 60, I regained so much mobility that it’s incredible. That changing my diet accomplished. Going on the carnivore diet. My walking speed has become normal, no more duck walk, lost 87 lbs, and can walk the stairs again. But as far as I’ve come I still got a long way to go. So now, I’m dedicating the rest of my life to exercise with no turning back ever. This is it. Period! My final frontier!
One thing that’s really helping me big time is yoga. Which occurs automatically during my meditation sessions. It’s a moving meditation that moves my body around in yogic positions and angles, and works every muscle in my body, but right now it’s working most on my pelvic floor, core, lower back, legs, and eyes. But I’m pitching in to help out too by doing exercise on my own when I’m not meditating.
And rebounding on the mini trampoline is helping me big time too. Just doing that for the past few days has reduced my appetite and improved my sleep. 😊
Just moved about 1 year ago. Bought a car - thought it would simplify life. Lived in place with stairs, etc. Would walk 120 stair steps in a typical day; It's unbelievable how much I've gone down in just 12 months. now have to rebuild. I'm going to add in steps on the step riser to simulate stairs. Walking has got to be built back up. Thanks for the positive vibe!!! This is a good video!!
I am grateful for your information and to see how and why for the exercises
I'm glad you got the information!
Thank you so much for this
You're so welcome!
Thanks for this much appreciated.
You’re welcome!
Thana Dr …. The best thing about ur video is ,, the way you explain quite precise 👍
Thank you so much 🙂
Thank you dr A UR
I'm extactic that I found this video. I find these exercises helpful. I'm 81 and played tennis for more than 50 years, but had to stop because of knee injury. I've had several gel injections but not too helpful. I'm afraid of surgery so I'm trying these exercises and I feel hopeful. Your manner of speaking and your encouragement is so special. Thanks 😊
I'm glad you found the video too! Make sure to catch others as they are released!
Thanks so much. You’re so lovely and calm to listen to and your exercises are always great 💕💯🙏🏻
You're so welcome!
That pillow tweak really helps! Thank you!
You're so welcome!
Very well explained and taking time to make sure we understand what and why. Thanks a million 🙃😅
Glad it was helpful!
Thank you so much for sharing this information! ❤ Searching for some help with my arthritic knees. I’ll definitely take it slow and work my way up. 🙏🏼
You're welcome!
Excellent video. She does a great job with clear instructions and explanations as well as a lots of encouragement. So grateful to find your videos.
Glad you like the video!
Thanl you, you are so helpful and wonderful. Feel better already
So glad!
Alyssa,
Thank you for the informative & well executed video.
A question- I didn’t see how you were utilizing the pillow while standing (knee extension) ?
Could you explain ?
Thank you
Thank you for this video. I’ve had multiple shots in knees, but no replacements yet. I have a bakers cyst behind one knee. My pain has begun to affect my life style. Hoping this helps.
It's so lovely your presentation and your advice. This makes so much sense to my knees's problems. I'll definitely practice these. Thank you so much Alyssa. It's a sweet and encouraging advice. Bless you ❤
You are so welcome!
Your directions are great and easy to follow. There is more reason behind them. Thank you! It should help me going up and downstairs.
Glad you like the video!
The step lunge was exactly what I was looking for. Normal lunge too difficult for me. The other exercises are also good but I'm already doing them. Good for me I found this video, thanks
Glad you found it helpful!
Thanks do much ! It's very well explained . Definitely will follow doing the exercises
You are welcome!
Alyssa, you have enhanced my life and continue to give me sooooo much HOPE that I can get so much stronger. It may take me a year as you were being frank about expertations, but I am gaining so much already! I pray to be able to JUMP, that is a tremendous goal for me. I am so excited and want to celebrate you!!! Thank you for your expertise and PATIENCE!!! 😍 GOD BLESS YOU!! I can't tell enough people about you😊
So glad to hear! I'm so happy you are seeing so many benefits.
Great instructions I understand the reasoning,you have opened my
Mind to get the correct way to do things to protect myself from injury
Thank you
You are so welcome!
I just found your channel. I am 67 years old and for the last 4 months I have been experiencing weak leg muscles mainly on my right side. These exercises you are showing us is exactly what I need. Will start doing these and see how they work. Thank you for the many videos you are sharing with us. And yes I subscribed to ALL of your videos.
Welcome aboard!
Thank you so much for those Exercise I’m going to have a go at that😊
Hopefully they feel good to you!
I am such a fan of Dr. Alyssa. She has such a lovely kind and encouraging style. She is knowledgeable and nonjudgemental. Rare qualities in professionals, sadly. She is a gift. Thank you. My knee pain is awful sometimes and it gets me down.
Dr. A gives me hope and tools.
Thank you so much for sharing! I am here to give people the tools. I appreciate the support of the channel.
This helpful for my knees. Àrtrius is so painful 😢😢
I totally agree
Great video...thank you.
Glad you liked it!
Thank will give this a try as I have two bad knees and didn’t know you could help with these things
Glad you like the exercises!
Excellent program .The movements are broken down, explained in detail and demonstrated by video . I really feel better after following this video and I have hope that the function of my arthritic knees will improve . Thank you very much for all these detailed ,clear, precise and accurate explanations.
Glad it was helpful!
Great infi
Great information and leggs
Oh how I wish I would have found you sooner. Both hips, right knee replacements. 😢
I’m still doing all of these to get stronger. Thank you so much! You are The Best Physical Therapist I have ever seen!!!! And I have seen a lot. Bravo 🙌🏼
Glad you like the channel!
Thank you for dedication
Any time
Hi Alyssa, thanks for your wonderful videos. My question, what exercises can I do to get those wonderful thigh and calf muscles? I have had trouble walking due to severe knee pain, and my muscles have "evaporated". My inner calves are non-existent. Thanks again.
Fantastic exercises well explained and so very helpful to me and thank you so much Alyssa !!!
You're so welcome!
The pillow helped me do squats much better than ever. Thank you. Also the baby lunge on a step was wonderful too! I’ve been to 3 rounds of PT in the last 4 years. You are the fist to teach me how to do these two exercises!
Ah yay! Glad you liked them!
ditto!
Standing/sitting for long periods of time hurts ALOT
These exercises are amazing. Love doing them and love the results. Thank you
You are so welcome!