5 Quad Strengthening Exercises VITAL for Better Knee Health

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  • Опубліковано 23 гру 2024

КОМЕНТАРІ • 257

  • @bethhasilo1536
    @bethhasilo1536 2 місяці тому +58

    Thanks for the detailed explanation. My Osteoarthritis is more to the inside & bottom of the knee cap. I also get sharp pains under the knee cap with certain exercises like lunges & squats. My Physio Therapist told me I will feel this for the rest of my life. I hope she's wrong. I have saved this video & will work my way through these. My goal is to get back to doing stairs properly & not the one step, one step I have been doing. I love all the content (videos & emails) you put out! 🤩

    • @lsbdabarkads2761
      @lsbdabarkads2761 2 місяці тому

      @@bethhasilo1536 , wishing you well. I also have OA. 🫶🙏

    • @audraadams1447
      @audraadams1447 2 місяці тому +4

      That is exactly where my osteoarthritis is and I get the pains under my kneecaps. My PT told me the same thing and was giving me exercises that were causing more pain with the mindset of “No pain, no gain”

    • @src5769
      @src5769 2 місяці тому

      Try Carnivore, it takes away the aches and pains, even from arthritis!

    • @bethhasilo1536
      @bethhasilo1536 2 місяці тому +5

      ​@@audraadams1447 I will say when I told my PT the squats were causing a sharp pain as well as a locking up feeling, she told me not to do them. At Physio, she put me on a weight machine that has a big plate for my feet attached to weights & I push out to about 85% extension then back. This simulates the squat with much less pressure on my knee. I find the exercises in these videos are very beneficial as well. Good Luck with your journey through this!

    • @kayjuker8734
      @kayjuker8734 2 місяці тому

      @@audraadams1447 I am so thankful my knee pain was resolved with replacement so I cannot imagine having to put up with your pain. Keep going

  • @chandursanbhnani3557
    @chandursanbhnani3557 2 місяці тому +22

    Alyssa, you are so precise and your explanations are so clear, you are truly the best. I thank God for YOU.

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      You are so welcome! I am so thankful for comments like these from our community.

  • @gladysma308
    @gladysma308 2 місяці тому +7

    Thank you for your teaching videos. For my easy reference:
    1:47 resistance band, push leg straight, 2:46 2 to 3 sets, 8 to 15 times.
    3:58 chair squat, 2 to 4 sets of 6-12 repeats

  • @tillytogs
    @tillytogs 2 місяці тому +15

    Thank you so very much for your inspirational videos. I'm a 68 yr old female knee osteoarthritis and damaged my lcl. I have strong quads and glutes but it's amazing how quick you lose it I'm 10 weeks in to recovery. Its been fairly exhausting getting back to walking without a limp. After watching one of your videos it clicked that my brain is getting the muscles around my knee to stiffen when starting to walk and almost like protecting from pain. So I've been following your instructions and it's amazing I'm not limping anymore. So very grateful to you for all that you do blessings from Ireland ❤

    • @emily7960
      @emily7960 2 місяці тому +1

      @@tillytogs Recovery from Car 🚗 Accident, plus Surgery for a CRUSHED KNEE CAP, Grateful I can 🚶‍♂️ 🚶‍♀️

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +1

      You are so welcome and thank you for sharing your story!

  • @rumplestilskinbob7415
    @rumplestilskinbob7415 Місяць тому +3

    Your so right,almost 65 no more problem with sciatic nerve pain muscle definition in my thighs love ya baby girl you’re definitely a godsend thanks 😊

  • @adlylabib
    @adlylabib 10 годин тому

    Alyssa.......MAY GOD BLESS YOU.....I appreciate your efforts and clear explanation .......MAY GOD COMPANSATE YOUR I feeluch better now

  • @chrisb7087
    @chrisb7087 2 місяці тому +4

    I’ve been doing this girl’s strength and balance exercises for months and they’ve really paid off. She’s gold ❤

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      Thanks for the comment and glad you're getting such a benefit!

  • @murrayjimm
    @murrayjimm 2 місяці тому +7

    Wonderfully detailed and perfect for my osteoarthritis issues.

  • @irenabushong6494
    @irenabushong6494 2 місяці тому +3

    Alyssa, I just discovered your channel. Your “shorts” are very inspiring and encouraging, thank you ❤

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      So glad you found the channel! Make sure to subscribe to see upcoming video releases.

  • @lorettasehlmeyer3020
    @lorettasehlmeyer3020 2 місяці тому +8

    You have the most amazing quads!!! 💪🏻💪🏻💪🏻💪🏻

  • @DEVASENANARAYANAMURTHY
    @DEVASENANARAYANAMURTHY 2 місяці тому +13

    Please also post some exercises to get rid of numbness in feet alongwith knee stiffness .

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +1

      There are a few other knee videos on the channel to check out.

  • @jennyluong5043
    @jennyluong5043 24 дні тому +1

    thanks, I will definitely follow your programs

  • @raziyamasuti5918
    @raziyamasuti5918 Місяць тому +2

    Thank you for sharing this useful and helpful video ❤

  • @bruimprov
    @bruimprov 2 місяці тому +2

    Excellent! I’m in PT now with osteoarthritis in my knee, and these exercises very helpful.

  • @nancybroer4712
    @nancybroer4712 2 місяці тому +1

    Thank you for your video instructions. These are perfect for me and I love the way you show which muscles are being strengthened with each set of movements. Very excellent presentations!

  • @gladysma308
    @gladysma308 2 місяці тому

    8:40 For going down hill or stairs: slow chair squat, 3-4 sets for 8 to 12 repeats
    12:10 forward and reverse lounges

  • @Humanist21
    @Humanist21 2 місяці тому +8

    Thank you for this video.. Are these exercises suitable for people experiencing arthritis ?

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +4

      Yes they can be, but recognize everyone with arthritis is starting out at different levels. Choose the movement that feels best and work there. The goal is not to increase pain significantly. Modify as needed.

    • @Humanist21
      @Humanist21 2 місяці тому +2

      @@arthritisadventure Thank you for your response.

    • @emily7960
      @emily7960 2 місяці тому +1

      ​@@arthritisadventureThanks once again. ❤

  • @winterchild5841
    @winterchild5841 19 днів тому +1

    extremely useful vid thank you

  • @debbeleigh1930
    @debbeleigh1930 2 місяці тому +1

    Hi Alyssa! I will add these to my lower body exercise routine. I like that you explain the exercises in such detail. Love your videos ❤

  • @jguti1975
    @jguti1975 2 місяці тому +5

    Hi Alyssa, thanks so mucho for these videos. I have a question: I have chondromalacia on my left knee after knee surgery (they aligned and lower my knee cap) and my knee hurts really bad on the front. The other knee keeps out of alignment and higher that the left). I’ve heard that stepping up was bad for my knee, is this true? I also have been recently diagnosed with seronegative arthritis now

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +2

      Stepping is not inherently bad but it does depend on how it feels. If it causes pain right now, modify to continue to work on strengthening as strengthening remains important.

  • @robertagilbert12345
    @robertagilbert12345 2 місяці тому +1

    Thank you so much 😊. I appreciate you sharing this information and exercising for relief with knee pain. Wishing you a great day dear.
    💖💖💖💖💖

  • @sharonreznick4397
    @sharonreznick4397 2 місяці тому +1

    I like these quad exercises. I had a knee replacement and I’ve been trying to build up my quads on my surgery leg. This will be helpful, thank you!

  • @vatsa2000
    @vatsa2000 Місяць тому

    Alyssa, Thank you for clear explanation. Hoping to get over this knee pain journey by your strengthening exercises.

  • @theresa7419
    @theresa7419 День тому

    If I have time happy for the longer cheaper option but it does take a toll. Please keep the combo reviews coming txs

  • @crucitasquillace5072
    @crucitasquillace5072 2 місяці тому +1

    These exercises are the ones I use at my PT for knee revision. I love this!! ❤

  • @dmercier6437
    @dmercier6437 2 місяці тому +3

    Such a helpful video. I've shared it with a couple of friends as well

  • @bcb2555
    @bcb2555 2 місяці тому +12

    We can't make it without them and yours are fantastic

  • @maddyf.9901
    @maddyf.9901 2 місяці тому +8

    Thank you! I’ve been waiting for this one. My doctor also told me to strengthen my glute medius for better knee support. Would love to see some exercises for that

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +4

      Here is a video for glute strengthening: ua-cam.com/video/aUQjg8J23qQ/v-deo.html

  • @simplefilife976
    @simplefilife976 24 дні тому

    Thank you I will be adding this to my stretching routine ❤

  • @cc34945
    @cc34945 2 місяці тому +2

    How about a 5 part exercise series using these. I am using your exercises for MS neuro and brain plasticity issues. It takes a LOT of moves to rewire. And yes, I have arthritis from broken knee cap and two partial hips. Very useful but VERY slow.

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      I'll look to add more series on UA-cam. we are working on a few ideas at the moment. Keep the ideas flowing with the comments

  • @thodonnell3037
    @thodonnell3037 2 місяці тому +3

    You are the best doctor

  • @johnzurek5011
    @johnzurek5011 2 місяці тому

    Thank you doctor, you're the best very detailed I needed this cuz I use up all my physical therapy which they should have showed me all this cuz I did have some issues and that helps the pain and helps me to strengthen it, thank you again and God bless you karma for being so patient and showing the public how we can maintain our health at home❤.

  • @GUAYABAFELIZ
    @GUAYABAFELIZ 2 місяці тому

    Thank you very much for providing these exercises! I would also be very interested in learning about your leg routine. Would you be able to share how you train your legs? I would greatly appreciate it.

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +1

      I use a lot of these exercises. For all of these movements you can continue to add weight to make them more challenging. I prioritize squats, single leg lunges and step ups and deadlifts.

    • @GUAYABAFELIZ
      @GUAYABAFELIZ 2 місяці тому

      @@arthritisadventure thank you for the reply!

  • @dmercier6437
    @dmercier6437 2 місяці тому +2

    Shared with a couple of friends. Thanks for this helpful video

  • @CeliaTomas-cn6rf
    @CeliaTomas-cn6rf Місяць тому

    Thank you! You are the best
    Do you have exercises to strength the gluteos?

  • @fredogirri9543
    @fredogirri9543 2 місяці тому

    I love your videos, I have major leg weakness's that are not addressed my PT directly, so watching your videos help a lot, and your a nice looking woman with great legs!!!

  • @lsbdabarkads2761
    @lsbdabarkads2761 2 місяці тому +4

    Thank you so much! 🫶🥰

  • @pnpark
    @pnpark Місяць тому

    this is great! How about Straight Leg Raises, front, side and back? Is the front leg raise good for Quads? I feel the seated Knee extension is not in the standing position of my quad when walking

  • @wadsworth2351
    @wadsworth2351 Місяць тому

    This is a proper leg strengthening routine. I'll be adding this to my schedule for sure.

  • @janelacher9234
    @janelacher9234 Місяць тому

    Question - what can I do to keep my knees from caving in when I do the squats? The caving knees also pulls on my lower back. Hoping you have a video on caving knees.

  • @hemapatil4859
    @hemapatil4859 2 місяці тому +2

    Very helpful am doing them.😊😊

  • @mjbrownlee7979
    @mjbrownlee7979 2 місяці тому +1

    Liking how you explain everything, thanks!

  • @spiritflower6640
    @spiritflower6640 Місяць тому

    Thank you Alyssa. Great info and inspiration!
    With people over 50 with knees that have been arthritic or painful for a while, wouldn't you suggest strengthening the glutes first?

    • @arthritisadventure
      @arthritisadventure  Місяць тому

      No, not necessarily. Strengthening both the quads and glutes can both be important, not in a specific order.

  • @ammarroshidy2584
    @ammarroshidy2584 Місяць тому

    You have been so helpful; it's been spot on. thanks a lot/

  • @KLeslie292
    @KLeslie292 2 місяці тому +1

    For exercise 1, does holding the band closer to your foot increase resistance or is pulling up more of band a way to increase resistance?

    • @stshnie
      @stshnie 2 місяці тому +1

      Watch from 2:15. She says that holding the band further down creates more resistance.

  • @ΓιώργοςΚουτσιούλης
    @ΓιώργοςΚουτσιούλης 2 місяці тому

    How perfect exercises!Thank you very much 😊!

  • @fredogirri9543
    @fredogirri9543 2 місяці тому

    You're cool, I'm watching this video and you did the forward/back lunge, and I can tell you are a different type of PT, awesome 👍

  • @lucyroark4189
    @lucyroark4189 2 місяці тому

    I'm 74, have no cartilage in my knees, which caused excruciating pain. A year and a half ago I started working out with a personal trainer and for the past year I've been able to walk without pain! All due to strengthening my quads and glutes.
    This video looks great - I'll try to add many of these exercises on the days I don't work out with my trainer.
    Many thanks!
    Given how you come across in this video I'm guessing if you see individuals for PT, you have a very long waiting list! 😊🦵

  • @juliaryan1410
    @juliaryan1410 2 місяці тому +1

    Would you explain why you shouldn't let your chest come forward when going up or down with the chair squat? You say to not do it "especially as you stand up". I'm thinking there's a good reason for quality of form or not working the quads right, but am not sure how the move is compromised if you lean forward. Thank you! (p.s....your videos here and in the membership keep me hopeful).

  • @SuePenn
    @SuePenn 2 місяці тому +2

    Appreciate your videos! ❤

  • @sharonmitchel1377
    @sharonmitchel1377 2 місяці тому

    Really good. Thanks! My knee has had discomfort on the medial area just below the knee cap. It is getting better, but the leg presses I have been doing in the gym seems too annoy my low back.would these exercises be a better solution for me? Also how do I strengthen my arthritic low back?

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +1

      So glad you liked the video! I will look to add more back videos on the channel.

  • @pammartin6077
    @pammartin6077 2 місяці тому

    I am finding these videos to be excellent! Thank you! I do have one question though. Would it be acceptable for me to use the stairs in my home for the stair step exercise? 😊

  • @ОляЧу-е7у
    @ОляЧу-е7у 2 місяці тому +2

    Спасибо из Беларуси! 👍🤗

  • @pnpark
    @pnpark Місяць тому

    What is the advantage of the Knee Extension with band around foot compared to the band at ankles attached to other leg or chair?

  • @RahmaAbderhman
    @RahmaAbderhman 2 місяці тому

    Is these exercises help a pain in knee (osteoarthritis) and weak of muscles please? and thank you

  • @reenapanchal1256
    @reenapanchal1256 2 місяці тому

    Love to see! Amazing Exercises!

  • @lisabaldwin3689
    @lisabaldwin3689 2 місяці тому

    that quad lunge, a real burner. I did three sets and I could feel it! Thanks, I will def add these and the slow squat

  • @allancowley2254
    @allancowley2254 2 місяці тому

    Hi Alyssa. This seems a very useful video with reasonable steps in progression. The only option that I would also recommend (from my own frustrating experience with knee pain) is wall squats i.e taking the squat position with your back "resting" flat against a wall - which is another way of getting eccentric time under tension. Many physical therapists recommend quad strengthening to reduce knee pain, but I am curious about your view on an alternative argument that one practitioner advocates - that quad strengthening is actually counter productive - because it tends to pull the knee cap up into a position that aggravates tendon and joint pain - he instead advocates hip, glute and calf strengthening - in effect using anything but the quads ! I cant say that this tallies with my experience (and I would be cautious about losing quad strength) - but maybe it depends on the cause of the knee pain - arthritis c.f runner's knee ?

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      There is no research that I have come across saying that quad strengthening is detrimental so I disagree. Quad weakness can contribute to knee pain. I do agree that strengthening the whole leg is important: quad, hamstrings, glutes.

  • @PublicGood-w8z
    @PublicGood-w8z 2 місяці тому

    Thanks for all the great advice. You have the best legs on UA-cam.

  • @DuncanNewton-w8i
    @DuncanNewton-w8i 2 місяці тому +1

    Good exercises and some will help with my oa in my knees ,

  • @Ilona-o3f
    @Ilona-o3f 2 місяці тому

    Sounds good, 👍 will watch it later 😊

  • @DavidNAdrianKershaw-vj8ub
    @DavidNAdrianKershaw-vj8ub 2 місяці тому

    Thank you very much 💪🏿💪🏿

  • @tinamarteyministries
    @tinamarteyministries Місяць тому

    Oh Jesus I love this, I am staying with this for the next 2 month, until I see improvement with my knees

  • @DK-ts3bd
    @DK-ts3bd 2 місяці тому

    This was excellent! Thank you!

  • @guillermojacques6671
    @guillermojacques6671 2 місяці тому

    Solid and sound advice progressing through each level of difficulty. Is once or twice weekly the limit of performing these exercises? Does anything help in increase this frequency to three times per week? Supplements or hydrotherapy?

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +1

      The frequency depends on how you respond. Make sure to also keep variety in your routine to make sure your body is getting what it needs.

  • @Wannaloom
    @Wannaloom 2 місяці тому

    Great video!! Thank you Dr.!

  • @kevinphillips5045
    @kevinphillips5045 2 місяці тому

    Brilliant exercises, are these exercises alright for a Bakers cyst and knee OA as primary cause. I was told that the VMO muscle was the main area to target

  • @joanc551
    @joanc551 2 місяці тому

    thank you! I wish I could do lunges but I have awful pain in my bunions which does not allow me to flex back foot/toes like that. Its very frustrating since I am strong enough to do the squats but I can notice that my hams and glutes are getting worked but my quads are NEVER sore after squats with weight. Any other ideas for quads that doesnt involve putting weight on my flexed foot in a lunge stance like that?

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      There are quite a few other videos on the channel you can check out

  • @sandrajones5349
    @sandrajones5349 2 місяці тому +1

    Thank you so much for these exercises! I feel like my legs are getting so weak

  • @Jadefox-ev7qy
    @Jadefox-ev7qy 2 місяці тому

    How long should rest between reps ? Thanks you so much.

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      That depends on how your body responds to the movements.

  • @cbutler0119
    @cbutler0119 2 місяці тому +2

    Are these exercises good also for bone on bone of the knee??

    • @arthritisadventure
      @arthritisadventure  2 місяці тому +3

      they can be as long as they feel good! Strengthening the quads can be helpful in supporting the knee. I also have this video that may be helpful for bone on bone: ua-cam.com/video/-Q68eY9k5Ps/v-deo.html

    • @cbutler0119
      @cbutler0119 2 місяці тому +1

      Thank you!! Blessings ❤️

  • @manou1960
    @manou1960 2 місяці тому

    Thank you!

  • @wmbriggz
    @wmbriggz 2 місяці тому

    I do find as I watch your videos regularly, they create a sense of guilt over not doing them-- so I do try thanks to you…

  • @panagiotischristo
    @panagiotischristo 2 місяці тому

    Great video.....and thank you.

  • @jillbeans1573
    @jillbeans1573 2 місяці тому

    Thank you for this!!!

  • @elizabethgonzalez5481
    @elizabethgonzalez5481 Місяць тому

    Great explanation. .😊

  • @michaeljones4388
    @michaeljones4388 Місяць тому

    I want to know what you’re doing! Your quads look great!

  • @jamestooley1
    @jamestooley1 2 місяці тому +1

    Thanks

  • @srobinson2855
    @srobinson2855 6 днів тому

    Hi, you have great quads! Can you please share your thigh workout 🏋🏽 routine? Thank you. 😊

  • @kendrury4028
    @kendrury4028 2 місяці тому

    I’m 61 and have lower back surgery and issues. Osteoarthritis in knees. Strong knees but quad development is problematic. I can do squats but not heavy. Allot of grinding. After leg exercises my lower back seizes and physio says it’s glutes. I do everything I asked but it does not improve. I’ve had L4-5 laminectomy. Could this be my chronic issue? I think I have neuropathy in left leg. Calf will not develop.

  • @bmackillop9937
    @bmackillop9937 2 місяці тому

    Great explainations

  • @michele9359
    @michele9359 2 місяці тому

    I've been told not to do squats and lunges because it causes my osteoarthritis to Flare up. Any other tips for glute and quad strengthening? Thank you!

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      There are other videos you can check out on the channel!

  • @jayantnagarkar1018
    @jayantnagarkar1018 2 місяці тому

    Perfect thanq

  • @RawSimpster
    @RawSimpster 2 місяці тому

    Thank You 💯💯💯

  • @kpope7007
    @kpope7007 Місяць тому

    How did you get those quad muscles?

  • @markfisher2683
    @markfisher2683 27 днів тому

    Definitely getting a Denise Austin vibe here😉

  • @elizabethgonzalez5481
    @elizabethgonzalez5481 Місяць тому

    Trying to get stronger.😊

  • @francesrodriguez2639
    @francesrodriguez2639 2 місяці тому

    Loved this❤️❤️❤️

  • @MonicaSchneider-j7y
    @MonicaSchneider-j7y 29 днів тому

    Yours are awesome ❤❤

  • @charleshendersoniii547
    @charleshendersoniii547 Місяць тому

    Hey how can I get those shoes?

  • @MyJuniorLabrador
    @MyJuniorLabrador Місяць тому

    Alyssa..I had meniscus injury while running. I am into sports. Plz help me. I can walk but I want to run again.

  • @fawzyfr
    @fawzyfr 2 місяці тому

    Can I do these exercises while feeling knee pain during the exercises.?

  • @Ουρανία-ψ7σ
    @Ουρανία-ψ7σ Місяць тому

    Denise Austin 2.0🤘🏻😎ty great info

  • @jsantiago8979
    @jsantiago8979 2 місяці тому +2

    Thank you

  • @socloseagain4298
    @socloseagain4298 Місяць тому

    Your quads are really good 😲

  • @marykaybuttery3513
    @marykaybuttery3513 2 місяці тому +1

    I have hip bursitis.--Recmendations??!!

    • @arthritisadventure
      @arthritisadventure  2 місяці тому

      There are hip videos on the channel you can check out.

  • @jhollomon6279
    @jhollomon6279 2 місяці тому

    Can i do these exercises if i have bursitis or tendonitis in the hip area? Ta

  • @jeandavis860
    @jeandavis860 2 місяці тому

    Will it work for twins and triplets as well?

  • @Janani_janan_twins
    @Janani_janan_twins 5 днів тому

    How many months it takes to see the results??

    • @arthritisadventure
      @arthritisadventure  5 днів тому +1

      Each person is different. Stay motivated and consistent.

  • @tyler-mariedann7192
    @tyler-mariedann7192 2 місяці тому +1

    She always say consistency is the key...