Tailored stretching: Knee exercises (for arthritis and joint pain)
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- Опубліковано 12 вер 2024
- In this gentle fifteen-minute follow-along stretching video, physiotherapist Jay Milomo is joined by James who lives with rheumatoid arthritis and ankylosing spondylitis. Together they demonstrate commonly recommended movements for knee pain or stiffness. Keep knees supple by doing exercises including quadriceps strengthening, straight leg raise and sit to stand.
Designed to be incorporated into your daily routine, these exercises can be done anywhere and make use of everyday items.
Time: 15 mins
Items to bring along: Towel, it will also be helpful if you have a chair and a sturdy step (or stair) nearby.
This series is part of Let’s Move, a programme for people with arthritis who want more movement in their lives. Sign up today to the free newsletter to receive all the latest content to help you to get active in a way that works for you: action.versusa....
These are excellent exercises. Not too over demanding so that you are put off and stop doing them , but challenging enough so you feel a difference. Jay is a great teacher helping you know exactly where your feet should be pointing etc. He and James demonstrating them also helps so much.
i am starting to experience a little bit of early athritis in the knee after many years of running. These exercises have really helped reduce the discomfort. Fantastic. Thanks guys
Thank you for sharing this - I am recovering from an injury and this was very helpful, i wish i found it sooner!
These exercises are really good love the way jay shows how to do it and does them with you
Great doable set of stretching exercise ,for my knee arthritis. After eventually being diagnosed ,and reluctantly accepting that I have the condition, this set of daily moves helps me to keep mobile without overdoing my daily routine,thankyou
Very helpful. I’m 10 days after total knee replacement. Didn’t manage them all but will keep doing them thank you
Great news - keep going Lynne, we're with you!
Thanks for these excercises
Thank you guys for a well presented exercises for the knees. I will include them in my daily routine, as I do have both knees bone on bone, and have been having trouble going up and down the stairs. They are easily doable and not too challenging. Thank you
Great exercises for Ankylosing Spondylitis 💪
Got recommended to you by my Gp , so started using your exercise videos for my knees and hands , as I got diagnosed with arthritis In my hands and knees recently .
There a blessing ans going to slightly alter amount of reps I do and do a few more on each exercise.
But I can't thank you enough for these amazing videos ❤🙏🏽
Great, thank you. I had right knee replaced 15 weeks ago and left knee replaced 3 weeks ago. I've already been doing these exercises but it's good to check I'm doing them properly and for little reminders as I'm doing them, e.g. "tighten those abs". It's also good that they're being done by someone who actually has arthritis. Thank you both.
Thanks Gaynor, glad you're enjoying the format.
Great. Easy exercises to follow. With a dodgy knee I am hoping these exercises will help strengthen the muscles and hopefully delay a knee op.
I cannot believe how your exercises are helping me. Your feet and ankles exercises are amazing. I can walk with little pain in my knee now.
They are magical. Thank you both for sharing. Keep up the good work. I really am so happy the difference the exercises are making.
I can do these in my own time. Sitting standing or wherever in am I am practicing them. Thanks so much.
Sandra
Hi Sandra. That's amazing, thanks for your kind words, we are so excited to hear that the exercises are so beneficial to you and that you feel less pain when walking. Take care.
These knee exercises are accessible, well demonstrated and explained. Thank you.
Thank you for this video - have been looking for suitable exercises. 🙏🏻😅
Best knee exercise video i have seen. Thanks!
This guy is gifted at explaining just how each exercise why and how should each one be performed.👏👏👏👏👏👏👏
Really great and well paced set for a vital part of our anatomy, our knees. Thank you so much.
Great video. These exercises are simple and expose weak muscles around the knees and legs. I will be doing these exercises daily. Subscribed.
Thanks for the kind words Daryl, so great to hear you're seeing the benefits of the exercises. Keep at it!
Brilliant ! Having watched 3 of Jay s different videos I think he could become a cult trainer for we arthritis people and for elderly. They would be an asset activity in care homes.
Thanks for sharing, we're pleased to hear you're enjoying the videos. :)
This exercise is very important it’s helped me thank you Jade for your knowledge.❤
Thank you very much Jay and James! My doctor suggested I try these exercises, as I have had painful knees for a while. I found it easy to understand exactly what to do and I'm sure they will fit well into daily exercise. Much appreciated. 😌
Amazing routine, loved it and instantly felt the difference. Thank you very much.
Glad you liked it!!
Love your accents. I have knee arthritis and the pain comes and goes made worse by climbing stairs. Just started today and looking forward to good results 😊
Brilliant set of exercises should help with my Arthritic knees
Thank you so nicely teaches .... great
Good exercises... shame the NHS didn't show me them 3 years ago when I sprained my knee
Glad you're enjoying them Jay. More on the way :)
Best exercise demonstration I’ve seen for knee exercise
Thanks for your great feedback Mary! We hope you'll continue using them. :)
Wow just done my first set. Such a great set of movements. Although the final one my stiffest most painful knee, currently in flare up will only allow me to move my foot an inch or two towards my bum. Didn't try to push it so hope it's OK to do it this way. Thanks for the vid Jay and James. 😊
Thanks for your feedback Sarah, it's great to hear that you found the session useful! Yes, do adjust it to suit your needs and do not push through pain. Always listen to your body and work at your own pace.
This was very helpful. Thank you.
Plus- being two young lads you don’t feel like Methuselah doing them! 🤣
I've just come across your videos as I've recently been diagnosed with slight arthritis in my knee. I've searched many different exercises and Your routines has been the best one for me I really like your foot and ankle exercises too, as recently I've been in pain with my foot, and my ankle feels abit weak at times. Thank you so much for sharing your exercises. I will continue to keep up with the exercises. How many times a week do you recommend I do them? please and thank you 🙂
Love his explanations.👏👏👏👏👏❤️❤️
Thanks this has helped arthritis in my knee .you have anything for lower back and neck for arthritis. Back amd neck from arthritis hurting so bad its making me cry
very good - not too demanding. However I do wish they would look to camera and not over on one side
Hi there - great exercises - just started today - I have osteoarthritis in both knees
Hello, thanks getting in touch, we're glad to hear that you're enjoying the exercises. Keep at it.
you did a great job.🙏🙏🙏🙏🙏
Great video!
Very helpful. Thanks
I can feel a difference already 😀😀😀
Thank you ❤
Hello,I have fluid on my knee, do you recommend doing this exercises,will it make difference?
Hello, all of these exercises are approved and reviewed by a healthcare, however we always recommend you check with your doctor if there is anything specific you're unsure of :)
Superb very helpful sir 👏
Is it recommended to do ice or hot bag needs to after/before the excercises????
Thanks for your comment, we're pleased to hear that you found our exercises useful. For further support feel free to contact our Helpline team on 0800 5200 520 or at helpline@versusarthritis.org. Take care.
❤❤❤excellent
There is no way on earth I can do the sit to stand and back. Maybe you could suggest ways to build up to this exercise for those of us with much less mobility?
Hi Liz, thanks for your thoughts on this. Sorry to hear to you're struggling with the sit to stand. Remember that it's ok to take it at your own pace and to only do the exercises that suit you. Have a look if any of the exercises in this session suit you better, it focuses on building strength in the lower body: ua-cam.com/video/Z0W6CwWrt1U/v-deo.html. I hope this helps, take care.
720 Lisette Rapids
Can you do these if you are 2weeks after arthosopy
Hi Jean, thanks for getting in touch. As we are not medically trained we always advise that you speak to a doctor if you're not sure how soon after surgery you should start exercising. Remember to listen to your body and work at your own pace. Take care.
I cannot do the stand and sit as it hurts my knees too much!
Thanks for your message, we do recommend not pushing through pain and sticking to the exercises that work best for you. Take care.
This exercise shows just how bad my knees are. I can hear popping every time I do one of these exercises
I’m only 22 btw
N azma
None of these are doable if you cannot move your knee to 90 degrees