5 Exercises to Improve Your Knee Flexion with a Physical Therapist
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- Опубліковано 30 тра 2024
- Get your knee un-stuck so you can get back to walking, stairs and more! Unlock much needed knee flexion with these 5 movements! ✅
In this video you'll learn from Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows you the best ways to improve knee flexion. Knee flexion (aka knee bending) is used for a variety of daily tasks such as: walking, climbing stairs, walking up/down inclines, squatting and bending down to pick something up. It is incredibly important to make sure your knee bends.
When you can improve knee flexion, many doors can open to your arthritis adventure. If you want to walk better, climb up/down stairs with ease, go hiking, and get down to the ground and back up- the way your knees move is incredibly important.
Whether you have had a knee replacement or have knee osteoarthritis that makes knee flexion difficult, this video offers a variety of different ways to test your knee and unlock mobility. Knee range of motion movements should not increase pain significantly. If they do, reduce the range you are using and do not force any movement.
Listen to your body and only complete what feels good to you! Cheers to knee mobility and knee flexion!
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Disclaimer: This post 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.
Thank you Alyssa. I have severe knee osteoarthritis and quads are limiting my knee flexion. These specific exercises are excellent!!
You're so welcome!
Did it work for you.
Excellent exercises. Great Thanks Dr Alyssa kuhn.
You're so welcome!
@@arthritisadventure Thanks Dr Alyssa . I got surgery Acl and meniscus 2/1/24 all most 2 months before Untill now I can bend my knee only 40 degree .😢
Your videos are so very helpful, thanks for being a most welcome ray of hope!😊
Absolutely!
I love the way you teach
Thank you
Thanks for the video. It’s was really helpful. I have undergone a ACL reconstruction surgery as well meniscus repair. Can I do all the exercises mentioned? I am struggling to get flexion beyond 100 degrees.
Thank you. I had trouble bending my left knee all the way. I am going to try these exercises. I am an avid gardener, walker,and very active. I know these will help
You are so welcome! You got this!
I have sever arthritis in my knee in sitting standing even in washroom Dr. Told me for knee replacement I am above seventy now I see your video I will start these exercise i am worried thank you from pakistan
I have debris in my knee which when it moves locks my knee which exercises would help this . Thank you from UK
Once again great help and perfect directed video
🙌🏼🙌🏼🙌🏼
Another wonderful video. So informative.
Glad you think so! I appreciate your support on the channel! Let me know if you have any other video suggestions.
Thank you for a great video.
Glad you liked it!
Your videos are very motivating i never exercised i m suffering from ra with deformities in all joints but trying all your exercises Thanks 🙏🏻
Just what I needed!Thank you!❤
So glad you found the channel!
Thank you Dr. Kuhn!
Absolutely!
This is so helpful, thank you! 👍😊
Glad it was helpful!
FANTASTIC!
Many thanks!
Thank you !💐💐💐
Welcome!
Thank you so very much. Love all your videos. Bless you.
Glad you like them!
Thanks for explaining the exercises
You're welcome!
Thank you!!!!
🙌🏼🙌🏼🙌🏼
Very happy with your way of explaining, thanks much ❤
🙌🏼🙌🏼🙌🏼
Very nicely explained. Thank you!
Glad you liked the explanation and the video.
Very helpful video--thank you!
Glad it was helpful!
Thank you I love your channel
Glad you enjoy it!
For the first time in about 5 years, I feel there is hope! Thank you so much! Do you recommend trx systems for things like assisted squatting?
Thank you so much for your video.... the exercise I use and continue to use do help... watching all the way from NZ 😊
Glad you like them!
Thank you so much Alyssa. I will try these exercises.
Glad you like them!
This video is going to help my right leg. Thank you
Great to hear!
Ahha! Thank you so much!
Sure thing!
I really enjoy your videos . Very helpful! I had Knee tendinitis due to some exercises like lunge, I used to do….
Glad you like them!
Good very useful
Glad to hear that
Really enjoying your videos. My ankles are sore all the time, when walking I have a limp. Please help
Very nice 👍
Thank you! Cheers!
Thank you for this video. One of my knees will lock sometimes when I walk, which has caused me to fall. Is there anything I can do to help strengthen that knee so that doesn’t happen?? It scares me sometimes to walk thinking my knee will give out and cause me to fall.
Strengthen your quads 😊
This is awesome. I do your exercises for my meniscus and I'm loving them. Anything upperbody exercises so i can get and like yours? You're the best😊
Inside of my Adventurers for Life membership, we take a full body focus of both upper and lower body as building strength in both is extremely important. Learn more here: keeptheadventurealive.com/start
Thank you for all your videos. I am trying to avoid knee replacement. When I try to do sqats like you did at kitchen sink my knees won't support me. The other exercises are fine and very helpful. I would love to be able to use stairs especially going down. At this point I feel like knee will give.
What you could do is set a chair in front of your kitchen sink so when you try to do the squat, you have the support of the chair to sit down, then you can use your arms to help stand up.
Really excellent video. I broke my patella in half 6 months ago and though am up walking etc I still have a stiff knee and probably only about a 90 degree bend. Will try these out. The pool seems helpful too.
Glad you liked the video! Good luck in your recovery.
I have minor arthritis in the lateral. Anterior compartment of my knee. Is it possible to return to skateboarding?
Edit: will mostly be comprised of flat ground tricks and cruising. No going off stairs or anything crazy
Very helpful!
Glad it was helpful!
Pozdrav, meni desna noga stoji prava kao strela, već 4 godine ne mogu da je savijem u kolenu, možete da zamislite koliko mi je nesnosan život... možete li pokazati neke vežbe ne bih je savio barem malo. Unapred hvala
Love your videos. I’ve given up on fixing my knee pain. They are very “crunchy” and if I dare squat or kneel the pain will last for days. Should I try these exercises anyway?
knee noises usually aren't dangerous and typically don't mean your knee(s) is/are getting worse. if the noises are accompanied with significant pain, there may be something else going on. Here is a post to learn more: keeptheadventurealive.com/knee-clicking/
@@arthritisadventure Thanks, that is a great link, also some great links there, too. I’m going to look at all of them👍🏻
Your videos are helping me. I do your exercises. I have pain in my right knee and stiffness when I rise from bed in the morning and start to walk, and when I rise from sitting. I find that knee bends are very helpful, bringing my knee up and holding for up to a minute, while seated. Another exercise that helps me is sitting in a hot bath and straigtening my leg and flexing my knee. I do about 200 of these against the light resistance of the water, alternating legs. I feel very good after this.
I wonder if you have an opinion on the knee strengthening exercises of the knees-over-toes-guy on youtube and his basic video, knee ability zero? His basic exercises for getting out of knee pain are the tibialis raise, walking backwards, the calf raise and the soleus raise, especially the first 2. And later on, the split squat. These exercises seem to be very effective for knee pain, his own story of how he got out of knee pain is very impressive, but I wonder how well they will work for OA.
it really depends on how they feel for you. I use some similar movements but this depends on how sensitive your knees are, what range of motion you have available, etc.
@@arthritisadventure I recently discovered your channel and love it. I do a bunch of your exercises at home and also when I'm waiting for a train on the platform. Walking backwards is this other person's foundational exercise. He oftens recommends that people with knee pain do it on a treadmill that is turned off, for 10 minutes. I have to have it on the lowest speed which is very slow. I turn around, hold the handles and walk backward slowly, "knees over toes," a kind of movement that we never practice. Yes, you use some similar movements. He is just more systematic in developing the back of the leg. The idea is to strenghthen the muscles in the back of the leg from the ankle up, so tibialis, soleus and calf muscle, (gastroc?) His exercises are endorsed by some physical therapists on youtube, including one who is very well-known and orthopedic doctors. I am testing whether it works for OA of the knee.
Not sure if my knees need thet much bending. Or can do certain things.. maybe its because i
Had a total right hip replacement.
For things like squatting , not been able to do that. In fact my legs dont bene. The sensation to even squat or bend is gone
Which leg should be up is it my bad leg?
The worst is the toilet seat without proper bending!
Absolutely!
Had to buy toilet rails after my total knee. Now I want them permanently!
She has two videos on this subject...both were very helpful to me. i have been doing them, and so far so good. Not perfect yet but definitely not as much of a struggle. I am 76 with arthritis everywhere..broken right shoukder in 3 places years ago so not 100 % range of motion, arthroscopic knee surgery...right knee, of course! i am right handed. My left hip is the worst but it is definitely coming on in the right too. Bad back...yada, yada... BUT her exercises HELP! Just do not overdo them but be persistent. i try to exercise all day...so i do something while washing dishes, while sitting, before getting out of bed. Set your mind to finding ways, times...then it doesn't seem burdensome...like you HAVE to EXERCISE!
My ortho tells me arthritis is my main issue with a slightly shredded meniscus. Bending my knee beyond 45 degrees is so painful. Will these help with the pain?
I workout 4 days a week. Strength is not my issue. I’m beyond disheartened. 😢
thanks for the help - you have awesome legs!
I have the opposite problem. I can’t straighten my leg out. It’s bent behind me. My heel can’t touch the ground and I’m having to walk on my tippy toes on my left leg. No problems with my right leg. Any advice?
Me too. I don't walk on tiptoe, but I can't straighten my legs! Hoping that some of these exercises will help 🙏
❤❤❤
Thank you. I can get up with no help from anyone!
That’s great!
Unless somone did experience this surgery will understand why so painful to go that far. I am 9 weeks my range of motion is 60 . I wish I could be that far you go do that far 😢😢😢
Very helpful knowledgeable presentation of exercises. Very nice lady. BUT: too slow with long prologues to each exercise for my taste . Ideally I would like to see the 4-5 exercises demonstrated without much ado,( both at the beginning and at the end as a brief reminding summary) to be followed by detailed explanation .
Thank you! Male aged 66 with patella arthritis as a result of a cruciate ligament replacement 30 years ago.
Brad and Bob knee glide is great too, no grocery bag needed!
I’m glad you found another option that works too!
Not inexpensive tho.
My hip won't bend. Hurts!
I was told to not use quads but to use gluten? was told quads make knee pain worse.
There is no research supporting this claim. Working on all lower leg muscles is key for relief.
I’ve got knee arthritis and was given some quads work out bending to do by my therapist.a week and a half into the exercise routine my left knee went bang it tore my meniscus in my left knee .a year a half has now passed I still can’t bend my knee past 90* degrees if I try my lower leg and foot goes numb .I have had pain with the injury every day since and I’m waiting to see a nhs specialist still .I would say doing any knee bending exercise is a bad idea