Buy a printable worksheet with the Patellofemoral Syndrome Exercises & Stretches in this video here: www.askdoctorjo.com/purchase-patellofemoral-syndrome-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
Thank you for providing these resources - they are incredibly valuable. I did PT for this issue years ago and my symptoms have recently recurred, so your video is a great refresher and the worksheet is a very worthwhile reference.
Try doing 2 sets of 15 reps, and then work your way up to 25 reps. Usually if it is truly PFS, you will see some benefit in about a week, but it could take up to 6 weeks depending on how severe it is. Good luck!!
@@jamest681 It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Patellofemoral syndrome had caused me so much pain, to where it would hurt to walk. I watched this video and have been doing everything for about three days now, and my knees are already feeling better. I notice a difference, and my VMO is stronger already. Your videos are lifesavers!!
I'm a 17 year old, very active and play Rugby. I got diagnosed with Potellofemoral Syndrome. I've been in so much pain. I love to be active so having Potellofemoral sucks. I found this video and just did the exercises and my knee feels so much better already. I'm going to run through these steps twice a day for a month and rest up. Thank you Doctor Jo!!!!!
same happened with me bro. I am also very active in cricket and volleyball but haveing this pain really sucks.Today I will start the exercises .Hope for the best.
This looks great, cant wait to try. I was recently diagnosed but unfortunately I had this for the past 12 years, no one believed me because I was a kid and no one thought a kid would have any "arthritis-like" pain so doctors and even my parents didnt think it was important to have my legs checked. Now as an adult my legs are so incredibly sore to the point where I had days when I cant move my legs by themselves. I have to take my hands and manually move my joints. I'm not sure how it got so bad though because I've always been active, I rarely sit too long at work and stuff. Idk. But anyway I'm now on antinflammatories and eating foods that are natural anti inflammatory as well, plus adding these specific exercises maybe I'll finally get through this. I'm only 29 and feel like I'm 89 *Update one year after making this comment : yes these and other exercises do help. I also bought myself a personal pool (a small intex) so I can do all sorts of leg exercises in there as well. I started wearing compression socks to ease up the aching, and I switched to a Keto diet because ketosis is actually very good for you, the recipes use anti inflammatory foods, and the lack of carbs significantly helps your body in general. I also started taking a multi vitamin pill, a vitamin c pill, and a turmeric pill every morning, been doing that for 9 months now. Such a difference! I can't tell you the last time I had to "manually move my legs" like I stated earlier. So basically just diet, exercise, and routine HELPS
OMG I totally feel you! I'm 25 now, had this disorder since I was 19 but no one took it seriously somehow, the doc I went to diagnosed me with it but was kinda insistent on operating on my knees and I felt something was off, so I switched doctors and the other one gave me physical therapy, then failed to follow up due to my hectic schedule however here I am, I'll try these
Were you at the point of not being able to walk without extreme pain? And do you think it's fine to go to work and lift 50lbs? Or will it further cause damage?
@@Sebbatical I didn’t have any pain while walking. Just with a twisting motion. I was able to do a regular squat with no pain when I had it but nothing side to side. Trust me, stick to this program and you’ll be a 100% again. 4 months from the injury, I don’t have any pain and can run and move just like I did before the injury.
For me every step is pain and I didn’t do anything to it. It just started hurting like mad and the doctor told me it was patellofemoral arthritis without an X-ray. Do you think it’s possible it’s something more serious? I’ve been doing these exercises the past 3 days and it does seem to help a little bit but of course I haven’t been doing them long enough to know for sure.
@@Sebbatical I’m not sure if it could be something else. I say do the exercises for a month and see if you see a noticeable change in how you feel. If not, maybe see a different doctor and see what they say.
Definitely do both! I always have my patients work both sides, especially with standing exercises because you are actually working both legs. One is stabilizing your body and the other is doing the movement. You don't want the other one getting mad at you too!! Good luck!!
If you can, try to do them twice a day since you are having acute pain. Also since you have access to a pool for swimming, try jogging in the pool too. You can do it in the shallow water or in the deep water. This will take away some or all gravity to help you get back into running without the painful impact. Then progressively get back to running on land like you are with the intervals. I hope that helps!! Good luck!!
I am glad to hear there is not too much damage! I am sure your physiotherapist will help you get your patella tracking properly and get you feeling better!! Good luck!!
It is possible for the patella to track properly again as long as there is no damage to the patella or the femur (the bone it tracks on). Keep working on strengthening the VMO as well as the quad in general, and stretch that IT band!! Good luck!!
Thanks! Definitely do these exercises 2-3 times a day to start. If you start to have decreased pain, you can take it down to once a day, then every other day until you have no pain consistently for 2 weeks. When it is an irritation injury, "no pain, no gain" is not a good idea. Stretching pain or burning like you are working the muscle is okay, but otherwise, the pain is your body's way of saying, "I'm not quite ready yet." Good luck!!
It really depends on how your knee feels. You can start working out again as long as it does not flare up or irritate your knee. So gradually getting back into it is the key. Strengthening it is important, just not overdoing it! If you go for a run, do a light warm up first for 2-3 minutes, then do the stretches. That way your muscles will be warm so they will stretch better. Let me know how it goes!!
I'm glad that tip helped!! Yes, IT band issues and patellofemoral pain are usually very closely related. Try some of those exercises and stretches as well. Hopefully it will help!! Good luck!!
Dr. Jo, You are the best!!! Thank you so much for sharing your expertise in this area. I have been suffering from PFS for 3 months. After watching this video on Saturday,and doing the exercises I have been able to walk normal and I have not had ANY PAIN in my knee. I was in therapy 3x's a week with no avail, now I am not wearing my brace or taking the pain meds, Thank you so much, God bless you !!!!
I was diagnosed with PFPS three years ago, when I was 20. I don't really know why I am suffering from this but it affects my life considerably. I sometimes can't sleep or focus on my job because of the pain. My doctor gave me a sheet including a couple of exercises, however, after those exercises, I would feel worse. Maybe he recommended the wrong ones or I couldn't do them properly. Now, after this video and my first try of these exercises, I must admit that I feel so much better. I was feeling pressure on my knee two hours ago, not it's more relaxed. Thanks a million doctor!
It really depends on how severe your case is, but you should get at least some relief pretty quickly. For it to really start feeling better as long as you are consistent with your stretching and exercises, it usually takes 4-6 weeks. Good luck!!
I was diagnosed and am on anti-inflammatories, I will try these everyday. Thank you. I don't want to be this way forever (have been for months already, ugh!)
Use CBD cream. It got my inflammation down. Trust me. Any one suffering from this get CBD cream ASAP. Exercises are important but getting the inflammation down is more important so you can ACTUALLY get back to trying exercise.
Sarah Gabrielle Blood is this doctor prescribed? And do we just apply the cream to the knee or sides/backs of knees? Thanks. I’ve had the issue where i cannot even get through a workout due to the excruciating pain. Been dealing with this for about 6 years now and im only 26 :/
I'm glad they are helping! If you can do them 2 times a day, try for that, but definitely once a day. Keep going until the pain is gone, and then you can do them every other day. Once you are pain free for a week, you will only need to do them if you have a "flare up." Good luck!
I have been suffering from knee pain for last 4 years, today i had appointment with doctor in USA and he suggested me some of these exercises to perform. the good thing is that at the first day of doing this exercises i felt the difference, A big thank from DocotorJo for sharing such helpful videos :)
Last year, I was advised by an orthopedic surgeon that the patella on BOTH knees sit to the right of center; and, evidently, it is congenital. You'd think in 59 years someone would have noticed that; but when I thought about it, I never told my folks that my knee would go wonky when I ran, or walked. I just figured I was either not athletic, or everyone's knee did this weird thing. Who knew, right? He sent me to physical therapy and they gave me a few of the exercises you have here. I appreciate the others as well. I was not very consistent my first six months, but the last 3 months I have been VERY consistent and have actually seen improvement in the function of the left knee. The right knee, not so much :-\ . I am hoping your additional exercises will change that. Thanks!
Yes. That is normal. These exercises work your gluts and hip muscles all around. As long as it is soreness like you are working muscles, then it is fine. Just keep up with the exercises, and the soreness should go away. Good luck!!
It worked! One month ago i injured the knee jogging down hills. Painful to go down stairs, to walk, and after sitting. I did Jo's exercises with a 5lb Velcro weights morning & evening. 20 min ice. I stopped all high impact activity ( running, up-hill biking, playground with kids). Did light activity to keep blood flowing in the joint (even though it was sore): easy biking, swimming, walking. My knee is now fine! My 3 young boys thank you too - dad can play again!
I can relate to running around and lifting all day long! That can definitely put a strain on the knees. As far as the popping, if it is not painful, it is probably okay to continue doing. It is probably crepitus, which is usually a sign of arthritis. As far as the shaky knees, is it possible you injured your back from lifting? Sometimes if both knees are shaky at the same time, it could be a symptom of a back injury. Check out some of my back stretches and see if they help! Good luck!
Sure you are working your psoas with a SLR, but by putting your foot into dorsiflexion and squeezing your knee into extension engages your quads, and that is the goal for this particular exercise. When you already have a tracking issue, you want to do more of an isometric type exercise with the quad because otherwise you are going to continue irritating the patella and femoral groove with any kind of flexion/extension movement at the knee joint.
Yes! I would do it all on one side and then switch unless your leg gets too tired. Then you can switch in between to give each leg a break. Good luck!!
Not a dumb question at all!! Yes, they probably will be a little sore from the exercises. These exercises are designed to focus out specific muscle groups, so even when you feel like you are not working hard at the time, you are really working the muscles.
You can definitely stretch every day!! It will actually help the muscles get looser quicker if you stretch all the groups every day, maybe even 2 times a day if you can!! Good luck!!
Thanks! I am not a huge fan of using a brace unless absolutely necessary when you are working out. The brace prevents your muscles from doing the work, and the goal is to get those muscles strong again!! If you are not having any pain without the brace, it should be fine. I don't think you will be causing any aggravation. Good luck!!!
With chondromalacia, you might do better with my general knee stretching and strengthening videos if you want to check those out, but these will help also! Good luck!!
It could be PFS, but if it is on the top of your knee, it could be quadricep tendonitis. Doing these exercises could possibly help. They are not going to hurt the knee more, so it is probably worth a try!! Good luck!!
It does sound like PFS. I would really focus on stretching your IT band before and after a workout. CrossFit is very intense, and it could definitely cause a tight IT band which would pull the patella (kneecap) out of alignment and cause clicking. Good luck!!
I'm starting tomorrow. I was researching knee pain postpartum and it led me here. I last ran back in Jan 2015 and went out for a jog. Two days in and my knees are in blazing pain. keeping the faith. thank you! this video has been the most informative that I've come across.
If it is chronic, then probably just once a day will work, but you definitely want to stretch before you exercise too. Do a 2-3 minute warmup first, and then stretch before your exercise. You only need to do one type of IT band stretching, but try several different ways, and pick the one that stretches you the best!
Thank you, I had serious pain when doing football, I could tell my coach thought I was faking to get out of sprints. So happy you did this video, I'm now able to sprint and run faster with no pain!
It could be possible that the pain is on the inside even though your patella (kneecap) is tracking laterally. Many times the patella is just unstable because the IT band is pulling it laterally because it is tight and/or the VMO (inside thigh muscle) is weak. So you could have pain on either side because the patella is just bouncing around in there, and that is what causes the pain. Stick with your stretches and exercises and hopefully you will feel better soon!!
aly wolschon I'm a soccer player too...at least I was:-) Have you ever tried any formal PT? Have you tried the above exercises? If your IT bands are really tight, these might also help: www.askdoctorjo.com/content/it-band-stretches Good luck!!
Hey Hammam! Glad the videos are helping! Yes, if you want to hold the leg up for about 10 seconds for each one, that will help build the muscle. Good luck!!
You can stretch the quads, but it is more important to strengthen them. I am not a fan of sissy squats at all. They put a huge strain on the knees, especially if you don't do them correctly. Same with plies, it kind of depends on how you are doing them, but while your are recovering from an injury, I would not recommend them. Not usually medial joint pain, but it is possible that you have irritated the bursa on that side. You can check out my ice massage video and see if it helps! Good luck!
Hello Dr Jo Thanks so much for these great exercises! I have just started them to help with patella femoral pain syndrome but would like to know how often to do them and do i need to do any other type of stretching? The pain is stopping me doing my long distance walks and i would like to get back to full (knee!) health ASAP. Many thanks
I could mean a number of things, but most likely, it just means that your patella isn't tracking well, and sometimes you are just tighter pulling it more out of alignment. Has the stretching helped at all? Does your knee ever feel unstable?
There is not really a kind of brace that would help with PFS, but I would suggest getting your feet evaluated. Often wearing the wrong kinds of shoes can irritate PFS even if the shoes are comfortable. If you are a pronator or a supinator, it makes a difference on the shoe to wear. Many local running stores will do a quick examination of your feet if you can't get to a PT or orthotist. They can suggest what might work best for you. Good luck!!
Great job! no bal bal bal right to the point and very well presented, with clear and straight forward examples. after 30 years of bad knees this will help along with Dr. will have a look at your other videos & share on Facebook. Cheers Chris
If it is just above the kneecap, it sounds more like it's the quadricep's tendon. Has he been doing quad stretches with PT? The main goal is to find out what is causing the problem. If he has stopped high activity and it is still hurting, it might be coming from somewhere else like his feet. Has the PT evaluated how he runs/walks? This can cause knee problems and can be fixed with proper shoes or inserts. Has the PT tried taping the kneecap to track properly to see if that stops the pain?
Hey Kelly! Thanks :-) The shoes I have on in the video are PUMA Women's Faas 300. I ordered them from Amazon. They are super light and very comfy, but I would go a half size bigger than your usual size. Mine are just a little tight. However, the best shoes for you would depend on your foot type. You might pronate, supinate, have high or flat arches. Many local shoe stores can analyze your foot and suggest what would be best for your specific foot type! Good luck!!
Im 25 yr male I have been doing this And for a week's I was pain free and there was no clicking sound of patella when I extend my knee Now I reduced the frequency of exercise and it's coming back How long does it take to completely go away Whether there is cure from this or not?? Plz Dr Jo help me I'm worried about this😓😓
I have been facing similar problem. I had my ACL reconstruction last year. Now, whenever I extend my knee, there is clicking sound accompanied with sharp pain momentarily. How are you doing now?
Very true. After a surgery, we can loose muscle mass even with only 24 hours of bedrest. Pretty scary when you think about it!! You can also do squats with your toes pointed outward at a 45 degree angle. That will also help activate the VMO.
Same, everytime I bend my knees they crunch an hurt so I went to the doctor and got X-rays and found out I had patella femoral, all they did was give me braces and suggest physical therapy which I ended up doing but it didn’t help
Did the doctor's diagnose him with PFPS? It does kind of sound like it, but where in his knee is he feeling the pain with the squats? Above knee cap, below, under the knee cap? Sides? I assume the PT is having him stretch his IT band. Has he hit any growth spurts yet?
Have you tried any kind of formal PT? It is possible that you have something different, but it would be very hard to tell without seeing your knee in person!! Did your doctor take any x-rays or MRI to determine that you have PFS vs something else like a meniscus tear or something else?
Hi, i have been suffering from patella pain in my front left side of my right knee, and when i walk start cramping and fee is coming of my skin. i been doing some exercise for one week and feel nothing change. and i can't either run nor i cycle. any tips please.
That sounds more like pes anserine bursitis. Have you tried any inner thigh stretches or ice massages to the area? Here are some links: www.askdoctorjo.com/content/groin-stretches and www.askdoctorjo.com/content/ice-massage-tendonitis-or-bursitis Hopefully some of these will help! Good luck!
Make sure you are stretching!! That is the most important thing right now, but you don't want to be sitting around doing nothing either. You can continue to lift, but make sure you are using correct technique and let pain be your guide!! I think using a treadmill again would be fine, but start off slowly and build yourself back up!! Good luck!!
Your Welcome! I hope they help! You said you are a swimmer. If the pool you use has a deep end, you can get an aqua jogging belt, and run in the deep end. This is a great way to keep up your cardio, and take away the impact that causes the problem. I also have other videos for knee, hip and IT stretching and strengthening. If you want to check those out, they will help too. Good luck!!
Was the weight loss intentional? That is pretty significant if you were not trying to lose the weight, and I think that itself would be a reason for further testing. Patella alta can be caused by tight quad muscles, so it might be worth getting on a consistent stretching program. I have a video for quad stretching if you want to check it out. How about your shoes? What kind do you wear? Do you know if you are a pronator or supinator?
Sorry to hear that you are still having pain. Have you tried or do you have access to a pool to do aquatic therapy? Many times when you are still having pain, you can workout in the pool (not swimming, but exercising), and it will allow you to push yourself without the increased pain. If you get a chance, look into it!! Good luck!!
This is different than patellar tendonitis. That is when the tendon on the bottom of the kneecap, the one that connects it to the lower leg, is irritated and inflamed. I have an ice massage video for that if you want to check it out!! Have you ever tried getting in a warm pool or hot tub and stretching? If your muscles are really tight, warming them up before you stretch might help. You can also do this in a bath tub if it is big enough!
It does sound like he might have PFS (chondromalacia patella is another term for it). He really needs to focus on stretching his IT band, and his knee in general to keep it loose, so he will not cause damage to the cartilage. I also have a general knee stretching video if he wants to check that out!!
53 year old who's just started to use an exercise bike at home with some twinges starting to ache in my knee. I do these exercises everyday now and the bike every 2 days and I'm now progressing wonderfully. Great channel and great video Jo. A big thank you from a slightly sunny UK :)
I'm a weightlifter and runner, but haven't been focusing on my flexibility that much. In the last few months, I've developed knee, shoulder, hip, and lower back pain. My doctor won't let me see a PT until i rest for another month, and the rehab stretches and exercises he gave me are for more serious injuries and are way too easy. Yours are amazing; imma incorporate all of em. ALL OF EM every day until I'm back at 100%!
You're welcome! Your doc is right...biking, swimming, and all non impact exercises for cardio will help! You can even try biking in the deep end of a pool with jumping jacks and scissor motions. I usually have my patients use a noodle or jogging belt to hold them in an upright position. Good luck!!
Definitely do the exercises on both legs unless the injured leg cannot support all your weight. When you are standing on the leg, you are working it just as much as you are doing the exercise movement because it has to stabilize your body. Good luck!!
As far as causing more damage, unfortunately yes. When you change the way you walk (your gait pattern) for long periods, it can cause problems in other areas like your hips, back, or arthritis in these joints. If you can, even if it is only one or two visits, try to see a PT!!
As far as the sidelying, if you want to engage your glut med, then yes, going slightly posterior would help. However, this is more for the IT band, so going straight up an down is sufficient. I hope that helps!!
Sorry to hear about your knee. Chondromalacia is when the cartilage begins to soften and basically wear out. People usually feel this deep in the joint or behind the knee cap (patella). When your IT band is involved, there is usually pain on the outside of the knee/thigh, and sometimes slightly behind the knee. Check out my IT band stretches and knee stretches videos. That should help with the pain if it is coming from muscle tightness. Good luck!!
It should. The tilt is usually from either a tight IT band and/or weak VMO (inner thigh). So if you stick with the stretches and exercises, you should feel better soon!! Good luck!!
Where specifically is your pain? Front, back, side of knees? Inside, under kneecap? Is the pain sharp, dull, achy? I have a general knee stretching and strengthening video as well, but I think if we can narrow down what it might be, I can point you in the right direction!!
Hey Imani. I wouldn't be too nervous, but I would start paying more attention to what your body is telling you. Your doctor could be right, but PFS usually does not cause "pins and needles" feelings. Have you ever injured your back? Sometimes cramping and nerve pain in the leg can be coming from something in your back. If it is going to worry you or if it happens again, go get a second opinion. Always listen to your body!! Good luck!!
Sorry to hear all that is going on. I would definitely go get a second opinion. If you are still having catching and swelling, then I don't think the problem was fixed. I hope everything works out for you.
Hi I have recently been diagnosed with this problem.... On both knees!!! On my left I also have a bakers cyst. This video is simple to follow and instills faith. Started today and hope the exercices help...
Sorry to hear you are having a difficult time. If you want to lose weight, but can't because of the pain of impact, try taking the impact away from the exercises. Using a bike or elliptical can be used for cardio exercise. Also, if you haven't already, try getting in a pool and exercising. It takes away the impact and gravity pushing on your joints. Good luck!!
Dr Joe, you’re absolutely brilliant. Great presentation without the annoying banter :-) I’ve carefully studied the source of my knee pain and your Patellofemoral exercises are already bringing me relief! The brilliant thing is your printable worksheets; my own physical therapist (which I can’t see right now) gives me a cartoon representation of an exercise and I hope to remember what to do. You, on the other hand, give me a QR code that lets me refresh my memory on the fly. I’ve downloaded 8 sheets for now... I’m 63 hiking 40-50 hard miles a week in the mountains of the Pacific NW and seeing and end to my knee pain means everything to me. Thank you sincerely.
Thank you doctor jo. I've started doing exercises you've got for knee and hamstrings and IT band. Well I must say you've cured my pain and stiffness in knee and hamstrings. Thank you so much. The pain in my hamstrings were making driving especially really bad as I commute to and from work by car also my work is lots of bending and walking upstairs as I'm a caretaker. Now knees no longer hurt as I've got arthritis in right knee. Thank you again doctor jo , you have best vids on youtube
These should be a daily exercise with 1 day rest during the week. Once it starts feeling better, you can drop down to every other day until you don't have pain for at least a week. I hope that helps!!
You're right. Just doing leg raises probably won't cut it. I have several knee stretching and strengthening videos on my website. Running will help some, but you are right, if you twist it, and the rest of your muscles are weak, you might injure your knee more. If you get a chance, check out my other videos. Good luck!!
Wow Doc...I’ve done these two days in a row and I feel more than 50% less sore!!! Today I will also incorporate your IT band upload, I have now subscribed and I cannot thank you enough looking forward to seeing all of your feelings maybe not feeling all of that pain but looking forward to checking them out LOL
You can definitely have knee problems from your ankles. Do you feel like it is just your arches, or do you feel like you have weak ankles in general? I Have several ankle and balance exercises that might help. I also have a plantar fasciitis video that might help with your arches if you want to check those out! Good luck! I hope some of them help!!
I am glad it is feeling a little better. I would do them two times a day to start with for a few weeks. Then you can drop down to once a day when it really starts to feel better. 3 sets of 10 reps works great. It does sound like a tight IT band! Good luck!!
Sounds like "runner's knee," but that is just a general term people use for several different possibilities for your knee hurting. With the pain being on your outer side of the knee, makes me think your IT band is really tight. This is very common in runners. Do these exercises/stretches and check out my IT band stretching video as well. Don't give up!! Good luck!!
Buy a printable worksheet with the Patellofemoral Syndrome Exercises & Stretches in this video here: www.askdoctorjo.com/purchase-patellofemoral-syndrome-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
Dr. Jo, I have subscribe already days ago, when I started watching your videos.
Thank you for providing these resources - they are incredibly valuable. I did PT for this issue years ago and my symptoms have recently recurred, so your video is a great refresher and the worksheet is a very worthwhile reference.
This video can be useful without surgery?
Hi dr..do I have to do this with the kneecap on?
@@aaronboggs5799 how did you feel now? Does this syndrome come and go?
Try doing 2 sets of 15 reps, and then work your way up to 25 reps. Usually if it is truly PFS, you will see some benefit in about a week, but it could take up to 6 weeks depending on how severe it is. Good luck!!
I got a rugby league game this weekend would I be able to play if I been doing this for the past 2 days in a row
@@marleybaker3568 hey do you mind if I ask you if this helped much? It’s pretty painful and I need to try and get rid of it pretty soon
How often should this be done. Should I perform these exercises every day or every other day?
@@jamest681 It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Patellofemoral syndrome had caused me so much pain, to where it would hurt to walk. I watched this video and have been doing everything for about three days now, and my knees are already feeling better. I notice a difference, and my VMO is stronger already. Your videos are lifesavers!!
How is ur knee now ?
I'm a 17 year old, very active and play Rugby. I got diagnosed with Potellofemoral Syndrome. I've been in so much pain. I love to be active so having Potellofemoral sucks. I found this video and just did the exercises and my knee feels so much better already. I'm going to run through these steps twice a day for a month and rest up. Thank you Doctor Jo!!!!!
You're welcome! I hope it continues to feel better.
How do feel now ? I have same problem and I’m competitive runner and don’t want stay without training, how much does it take to heal
same happened with me bro. I am also very active in cricket and volleyball but haveing this pain really sucks.Today I will start the exercises .Hope for the best.
@@tarunverma8304 Hey, i know the only option left is strengthening. I got diagnosed with C.P. recently. How its been with your recovery?
i run track and cross country i’m only 14. sometimes the pain is so bad i can’t walk i’ll try these exercises maybe they’ll help
This looks great, cant wait to try. I was recently diagnosed but unfortunately I had this for the past 12 years, no one believed me because I was a kid and no one thought a kid would have any "arthritis-like" pain so doctors and even my parents didnt think it was important to have my legs checked. Now as an adult my legs are so incredibly sore to the point where I had days when I cant move my legs by themselves. I have to take my hands and manually move my joints. I'm not sure how it got so bad though because I've always been active, I rarely sit too long at work and stuff. Idk. But anyway I'm now on antinflammatories and eating foods that are natural anti inflammatory as well, plus adding these specific exercises maybe I'll finally get through this. I'm only 29 and feel like I'm 89
*Update one year after making this comment : yes these and other exercises do help. I also bought myself a personal pool (a small intex) so I can do all sorts of leg exercises in there as well. I started wearing compression socks to ease up the aching, and I switched to a Keto diet because ketosis is actually very good for you, the recipes use anti inflammatory foods, and the lack of carbs significantly helps your body in general. I also started taking a multi vitamin pill, a vitamin c pill, and a turmeric pill every morning, been doing that for 9 months now. Such a difference! I can't tell you the last time I had to "manually move my legs" like I stated earlier. So basically just diet, exercise, and routine HELPS
I hope they help.
Did it help you
How are you now ?
Update ????
OMG I totally feel you! I'm 25 now, had this disorder since I was 19 but no one took it seriously somehow, the doc I went to diagnosed me with it but was kinda insistent on operating on my knees and I felt something was off, so I switched doctors and the other one gave me physical therapy, then failed to follow up due to my hectic schedule however here I am, I'll try these
These exercises worked wonders for me. This injury was gone within a month and I was back to playing basketball. Do these 2 times a day. 2 sets of 25.
Were you at the point of not being able to walk without extreme pain? And do you think it's fine to go to work and lift 50lbs? Or will it further cause damage?
@@Sebbatical I didn’t have any pain while walking. Just with a twisting motion. I was able to do a regular squat with no pain when I had it but nothing side to side. Trust me, stick to this program and you’ll be a 100% again. 4 months from the injury, I don’t have any pain and can run and move just like I did before the injury.
Even after you are better, still keep up with the exercises so it doesn’t happen again.
For me every step is pain and I didn’t do anything to it. It just started hurting like mad and the doctor told me it was patellofemoral arthritis without an X-ray. Do you think it’s possible it’s something more serious? I’ve been doing these exercises the past 3 days and it does seem to help a little bit but of course I haven’t been doing them long enough to know for sure.
@@Sebbatical I’m not sure if it could be something else. I say do the exercises for a month and see if you see a noticeable change in how you feel. If not, maybe see a different doctor and see what they say.
Definitely do both! I always have my patients work both sides, especially with standing exercises because you are actually working both legs. One is stabilizing your body and the other is doing the movement. You don't want the other one getting mad at you too!! Good luck!!
Are these exercises helpful to keep my knee on the centre without shifting?
If you can, try to do them twice a day since you are having acute pain. Also since you have access to a pool for swimming, try jogging in the pool too. You can do it in the shallow water or in the deep water. This will take away some or all gravity to help you get back into running without the painful impact. Then progressively get back to running on land like you are with the intervals. I hope that helps!! Good luck!!
I am glad to hear there is not too much damage! I am sure your physiotherapist will help you get your patella tracking properly and get you feeling better!! Good luck!!
It is possible for the patella to track properly again as long as there is no damage to the patella or the femur (the bone it tracks on). Keep working on strengthening the VMO as well as the quad in general, and stretch that IT band!! Good luck!!
Thanks! Definitely do these exercises 2-3 times a day to start. If you start to have decreased pain, you can take it down to once a day, then every other day until you have no pain consistently for 2 weeks.
When it is an irritation injury, "no pain, no gain" is not a good idea. Stretching pain or burning like you are working the muscle is okay, but otherwise, the pain is your body's way of saying, "I'm not quite ready yet." Good luck!!
It really depends on how your knee feels. You can start working out again as long as it does not flare up or irritate your knee. So gradually getting back into it is the key. Strengthening it is important, just not overdoing it! If you go for a run, do a light warm up first for 2-3 minutes, then do the stretches. That way your muscles will be warm so they will stretch better. Let me know how it goes!!
I'm glad that tip helped!! Yes, IT band issues and patellofemoral pain are usually very closely related. Try some of those exercises and stretches as well. Hopefully it will help!! Good luck!!
Dr. Jo,
You are the best!!!
Thank you so much for sharing your expertise in this area. I have been suffering from PFS for 3 months. After watching this video on Saturday,and doing the exercises I have been able to walk normal and I have not had ANY PAIN in my knee. I was in therapy 3x's a week with no avail, now I am not wearing my brace or taking the pain meds, Thank you so much, God bless you !!!!
Hi, How long were you exercising until the pain is gone? thank you!
@@Gospelprevails I was exercising about 3 weeks
@@veronicah6321 thank you! Finger crossed!
For real??? Legit sure? How many times you are doing this exercise?
I was diagnosed with PFPS three years ago, when I was 20. I don't really know why I am suffering from this but it affects my life considerably. I sometimes can't sleep or focus on my job because of the pain. My doctor gave me a sheet including a couple of exercises, however, after those exercises, I would feel worse. Maybe he recommended the wrong ones or I couldn't do them properly. Now, after this video and my first try of these exercises, I must admit that I feel so much better. I was feeling pressure on my knee two hours ago, not it's more relaxed. Thanks a million doctor!
You're welcome!
It really depends on how severe your case is, but you should get at least some relief pretty quickly. For it to really start feeling better as long as you are consistent with your stretching and exercises, it usually takes 4-6 weeks. Good luck!!
I would do. I would focus on the IT band with the roller and the stick. I have an IT band stretches video that shows the stretch with the roller.
I was diagnosed and am on anti-inflammatories, I will try these everyday. Thank you. I don't want to be this way forever (have been for months already, ugh!)
Use CBD cream. It got my inflammation down. Trust me. Any one suffering from this get CBD cream ASAP. Exercises are important but getting the inflammation down is more important so you can ACTUALLY get back to trying exercise.
Sarah Gabrielle Blood is this doctor prescribed? And do we just apply the cream to the knee or sides/backs of knees? Thanks. I’ve had the issue where i cannot even get through a workout due to the excruciating pain. Been dealing with this for about 6 years now and im only 26 :/
@@Sgab1007 any suggestions on what kind? What exactly did u use to help?
Sakiya Albanna hey did you get better? I’ve the same issue right now!
@@Sgab1007 may I know what does CBD cream stand for and may u suggest what brand?
I'm glad they are helping! If you can do them 2 times a day, try for that, but definitely once a day. Keep going until the pain is gone, and then you can do them every other day. Once you are pain free for a week, you will only need to do them if you have a "flare up." Good luck!
I have been suffering from knee pain for last 4 years, today i had appointment with doctor in USA and he suggested me some of these exercises to perform. the good thing is that at the first day of doing this exercises i felt the difference, A big thank from DocotorJo for sharing such helpful videos :)
+Javed Shirzai You're welcome! I'm glad they are helping.
Javed Shirzai how are you now? Should I do these i too have knee pains
@@Vikas.03 Hey, i know the only option left is strengthening. I got diagnosed with C.P. recently. How its been with your recovery?
@@adivarma95 I ll say exercise on a regular basis and stay high on protein (very important) eventually you ll see the change in a month
@@Vikas.03 i sense a little grinding sensation under my kneecap too. Did you feel the same?
Last year, I was advised by an orthopedic surgeon that the patella on BOTH knees sit to the right of center; and, evidently, it is congenital. You'd think in 59 years someone would have noticed that; but when I thought about it, I never told my folks that my knee would go wonky when I ran, or walked. I just figured I was either not athletic, or everyone's knee did this weird thing. Who knew, right? He sent me to physical therapy and they gave me a few of the exercises you have here. I appreciate the others as well. I was not very consistent my first six months, but the last 3 months I have been VERY consistent and have actually seen improvement in the function of the left knee. The right knee, not so much :-\ . I am hoping your additional exercises will change that. Thanks!
You're welcome. I hope they do too. Good luck!
Yes. That is normal. These exercises work your gluts and hip muscles all around. As long as it is soreness like you are working muscles, then it is fine. Just keep up with the exercises, and the soreness should go away. Good luck!!
It worked! One month ago i injured the knee jogging down hills. Painful to go down stairs, to walk, and after sitting. I did Jo's exercises with a 5lb Velcro weights morning & evening. 20 min ice. I stopped all high impact activity ( running, up-hill biking, playground with kids). Did light activity to keep blood flowing in the joint (even though it was sore): easy biking, swimming, walking. My knee is now fine! My 3 young boys thank you too - dad can play again!
I can relate to running around and lifting all day long! That can definitely put a strain on the knees. As far as the popping, if it is not painful, it is probably okay to continue doing. It is probably crepitus, which is usually a sign of arthritis. As far as the shaky knees, is it possible you injured your back from lifting? Sometimes if both knees are shaky at the same time, it could be a symptom of a back injury. Check out some of my back stretches and see if they help! Good luck!
Sure you are working your psoas with a SLR, but by putting your foot into dorsiflexion and squeezing your knee into extension engages your quads, and that is the goal for this particular exercise. When you already have a tracking issue, you want to do more of an isometric type exercise with the quad because otherwise you are going to continue irritating the patella and femoral groove with any kind of flexion/extension movement at the knee joint.
Yes! I would do it all on one side and then switch unless your leg gets too tired. Then you can switch in between to give each leg a break. Good luck!!
Not a dumb question at all!! Yes, they probably will be a little sore from the exercises. These exercises are designed to focus out specific muscle groups, so even when you feel like you are not working hard at the time, you are really working the muscles.
You can definitely stretch every day!! It will actually help the muscles get looser quicker if you stretch all the groups every day, maybe even 2 times a day if you can!! Good luck!!
How long to do, I mean how many months?
It is ok if i make3x a day or maybe 4..?
Yes. I think using both would help!!
Thanks! I am not a huge fan of using a brace unless absolutely necessary when you are working out. The brace prevents your muscles from doing the work, and the goal is to get those muscles strong again!! If you are not having any pain without the brace, it should be fine. I don't think you will be causing any aggravation. Good luck!!!
With chondromalacia, you might do better with my general knee stretching and strengthening videos if you want to check those out, but these will help also! Good luck!!
How can I determine if I have pfps vs chondromalacia?
It could be PFS, but if it is on the top of your knee, it could be quadricep tendonitis. Doing these exercises could possibly help. They are not going to hurt the knee more, so it is probably worth a try!! Good luck!!
It does sound like PFS. I would really focus on stretching your IT band before and after a workout. CrossFit is very intense, and it could definitely cause a tight IT band which would pull the patella (kneecap) out of alignment and cause clicking. Good luck!!
I'm starting tomorrow. I was researching knee pain postpartum and it led me here. I last ran back in Jan 2015 and went out for a jog. Two days in and my knees are in blazing pain. keeping the faith. thank you! this video has been the most informative that I've come across.
+Ina Bo Bina You're welcome, and thanks! Good luck.
Thanks!! That would be awesome!! 80's music will always ROCK!!
If it is chronic, then probably just once a day will work, but you definitely want to stretch before you exercise too. Do a 2-3 minute warmup first, and then stretch before your exercise. You only need to do one type of IT band stretching, but try several different ways, and pick the one that stretches you the best!
Thank you, I had serious pain when doing football, I could tell my coach thought I was faking to get out of sprints. So happy you did this video, I'm now able to sprint and run faster with no pain!
You're welcome! I'm glad you're feeling better.
How much time did it take?
Man i don’t know why my joint hurts when I run.
It could be possible that the pain is on the inside even though your patella (kneecap) is tracking laterally. Many times the patella is just unstable because the IT band is pulling it laterally because it is tight and/or the VMO (inside thigh muscle) is weak. So you could have pain on either side because the patella is just bouncing around in there, and that is what causes the pain. Stick with your stretches and exercises and hopefully you will feel better soon!!
aly wolschon I'm a soccer player too...at least I was:-) Have you ever tried any formal PT? Have you tried the above exercises? If your IT bands are really tight, these might also help: www.askdoctorjo.com/content/it-band-stretches
Good luck!!
Hey Hammam! Glad the videos are helping! Yes, if you want to hold the leg up for about 10 seconds for each one, that will help build the muscle. Good luck!!
Wow! Quick and to the point. I'm old world, this is fantastic!
Thanks! I hope they help.
You can stretch the quads, but it is more important to strengthen them. I am not a fan of sissy squats at all. They put a huge strain on the knees, especially if you don't do them correctly. Same with plies, it kind of depends on how you are doing them, but while your are recovering from an injury, I would not recommend them. Not usually medial joint pain, but it is possible that you have irritated the bursa on that side. You can check out my ice massage video and see if it helps! Good luck!
Hello Dr Jo
Thanks so much for these great exercises! I have just started them to help with patella femoral pain syndrome but would like to know how often to do them and do i need to do any other type of stretching? The pain is stopping me doing my long distance walks and i would like to get back to full (knee!) health ASAP.
Many thanks
You're welcome. You can do them 1-2 times a day. I would start with these first, and see how you do. Good luck!
I could mean a number of things, but most likely, it just means that your patella isn't tracking well, and sometimes you are just tighter pulling it more out of alignment. Has the stretching helped at all? Does your knee ever feel unstable?
Great video, I share it with my patients.
There is not really a kind of brace that would help with PFS, but I would suggest getting your feet evaluated. Often wearing the wrong kinds of shoes can irritate PFS even if the shoes are comfortable. If you are a pronator or a supinator, it makes a difference on the shoe to wear. Many local running stores will do a quick examination of your feet if you can't get to a PT or orthotist. They can suggest what might work best for you. Good luck!!
Highly precise, objective and useful presentation. Keep it up.
Thanks!
You're welcome!! I hope it helps!!
Great job! no bal bal bal right to the point and very well presented, with clear and straight forward examples. after 30 years of bad knees this will help along with Dr.
will have a look at your other videos & share on Facebook.
Cheers
Chris
weippertc75 Thanks! Good luck!
If it is just above the kneecap, it sounds more like it's the quadricep's tendon. Has he been doing quad stretches with PT? The main goal is to find out what is causing the problem. If he has stopped high activity and it is still hurting, it might be coming from somewhere else like his feet. Has the PT evaluated how he runs/walks? This can cause knee problems and can be fixed with proper shoes or inserts. Has the PT tried taping the kneecap to track properly to see if that stops the pain?
Hi Doctor,
Another helpful video to correct knee pain.One must take advantage of this video.So good.Love you.
ItsYogaTime Thanks!
Hey Kelly! Thanks :-) The shoes I have on in the video are PUMA Women's Faas 300. I ordered them from Amazon. They are super light and very comfy, but I would go a half size bigger than your usual size. Mine are just a little tight. However, the best shoes for you would depend on your foot type. You might pronate, supinate, have high or flat arches. Many local shoe stores can analyze your foot and suggest what would be best for your specific foot type! Good luck!!
Im 25 yr male
I have been doing this
And for a week's I was pain free and there was no clicking sound of patella when I extend my knee
Now I reduced the frequency of exercise and it's coming back
How long does it take to completely go away
Whether there is cure from this or not??
Plz Dr Jo help me
I'm worried about this😓😓
It's very different for everyone depending on how severe it is, and what exactly is causing it. It can take anywhere from 4-8 weeks or more to heal.
@@AskDoctorJo thank you very much Dr Jo for your concern
And I ll follow-up soon after doing the exercises regularly ☺☺
You're welcome. Good luck.
I have been facing similar problem. I had my ACL reconstruction last year. Now, whenever I extend my knee, there is clicking sound accompanied with sharp pain momentarily. How are you doing now?
Very true. After a surgery, we can loose muscle mass even with only 24 hours of bedrest. Pretty scary when you think about it!! You can also do squats with your toes pointed outward at a 45 degree angle. That will also help activate the VMO.
I can feel the cartlidge grind at the end of my thighs when I sit down do I need surgery to clean it
Vince Todarello Have you had any x-rays or MRI?
Same, everytime I bend my knees they crunch an hurt so I went to the doctor and got X-rays and found out I had patella femoral, all they did was give me braces and suggest physical therapy which I ended up doing but it didn’t help
Livy Lue mines too! I’ve had this issue a few years now and nothing has worked
brittnee kemp
Omg does it get better I’ve had mine for like 8months and I had to give up running
@@gilanmulithio3618how do you feel now? Is it better?
Did the doctor's diagnose him with PFPS? It does kind of sound like it, but where in his knee is he feeling the pain with the squats? Above knee cap, below, under the knee cap? Sides? I assume the PT is having him stretch his IT band. Has he hit any growth spurts yet?
Superb instructional video. Well done and thank you! :-)
Thanks, and you're welcome!
You're welcome!! I hope they help!!
I had Patella Femoral Ligament Reconstruction Surgery in February 2015
Have you tried any kind of formal PT? It is possible that you have something different, but it would be very hard to tell without seeing your knee in person!! Did your doctor take any x-rays or MRI to determine that you have PFS vs something else like a meniscus tear or something else?
Hi, i have been suffering from patella pain in my front left side of my right knee, and when i walk start cramping and fee is coming of my skin. i been doing some exercise for one week and feel nothing change. and i can't either run nor i cycle.
any tips please.
That sounds more like pes anserine bursitis. Have you tried any inner thigh stretches or ice massages to the area? Here are some links: www.askdoctorjo.com/content/groin-stretches and www.askdoctorjo.com/content/ice-massage-tendonitis-or-bursitis Hopefully some of these will help! Good luck!
thanks for your advice, ice massage its really helps with stretching exercises.
Ibrahim TahatKadiri You're welcome! Glad to hear!
Make sure you are stretching!! That is the most important thing right now, but you don't want to be sitting around doing nothing either. You can continue to lift, but make sure you are using correct technique and let pain be your guide!! I think using a treadmill again would be fine, but start off slowly and build yourself back up!! Good luck!!
everything was all fun and games until I got to exercise 3. WOW WAS THAT TOUGH 😭
Your Welcome! I hope they help! You said you are a swimmer. If the pool you use has a deep end, you can get an aqua jogging belt, and run in the deep end. This is a great way to keep up your cardio, and take away the impact that causes the problem. I also have other videos for knee, hip and IT stretching and strengthening. If you want to check those out, they will help too. Good luck!!
I did one set of the first exercise on my bad leg, it was literally shaking😂
They are harder than they look :-)
It is definitely possible. Especially if you push mainly with one side and don't alternate sides often. Give these a try. I hope they help!!
Was the weight loss intentional? That is pretty significant if you were not trying to lose the weight, and I think that itself would be a reason for further testing. Patella alta can be caused by tight quad muscles, so it might be worth getting on a consistent stretching program. I have a video for quad stretching if you want to check it out. How about your shoes? What kind do you wear? Do you know if you are a pronator or supinator?
Yes! They are helpful as long as it doesn't make it hurt afterwards. Soreness is okay, but no pain!! I am glad they are helping! Good luck!!
Sorry to hear that you are still having pain. Have you tried or do you have access to a pool to do aquatic therapy? Many times when you are still having pain, you can workout in the pool (not swimming, but exercising), and it will allow you to push yourself without the increased pain. If you get a chance, look into it!! Good luck!!
This is different than patellar tendonitis. That is when the tendon on the bottom of the kneecap, the one that connects it to the lower leg, is irritated and inflamed. I have an ice massage video for that if you want to check it out!! Have you ever tried getting in a warm pool or hot tub and stretching? If your muscles are really tight, warming them up before you stretch might help. You can also do this in a bath tub if it is big enough!
It does sound like he might have PFS (chondromalacia patella is another term for it). He really needs to focus on stretching his IT band, and his knee in general to keep it loose, so he will not cause damage to the cartilage. I also have a general knee stretching video if he wants to check that out!!
53 year old who's just started to use an exercise bike at home with some twinges starting to ache in my knee. I do these exercises everyday now and the bike every 2 days and I'm now progressing wonderfully. Great channel and great video Jo. A big thank you from a slightly sunny UK :)
Thanks, and you're welcome. Glad they are helping.
I'm a weightlifter and runner, but haven't been focusing on my flexibility that much. In the last few months, I've developed knee, shoulder, hip, and lower back pain. My doctor won't let me see a PT until i rest for another month, and the rehab stretches and exercises he gave me are for more serious injuries and are way too easy. Yours are amazing; imma incorporate all of em. ALL OF EM every day until I'm back at 100%!
Thanks! I hope they help! Good luck!
You're welcome! Your doc is right...biking, swimming, and all non impact exercises for cardio will help! You can even try biking in the deep end of a pool with jumping jacks and scissor motions. I usually have my patients use a noodle or jogging belt to hold them in an upright position. Good luck!!
Definitely do the exercises on both legs unless the injured leg cannot support all your weight. When you are standing on the leg, you are working it just as much as you are doing the exercise movement because it has to stabilize your body. Good luck!!
I am glad to hear you are feeling a little better!
As far as causing more damage, unfortunately yes. When you change the way you walk (your gait pattern) for long periods, it can cause problems in other areas like your hips, back, or arthritis in these joints. If you can, even if it is only one or two visits, try to see a PT!!
As far as the sidelying, if you want to engage your glut med, then yes, going slightly posterior would help. However, this is more for the IT band, so going straight up an down is sufficient. I hope that helps!!
Sorry to hear about your knee. Chondromalacia is when the cartilage begins to soften and basically wear out. People usually feel this deep in the joint or behind the knee cap (patella). When your IT band is involved, there is usually pain on the outside of the knee/thigh, and sometimes slightly behind the knee. Check out my IT band stretches and knee stretches videos. That should help with the pain if it is coming from muscle tightness. Good luck!!
It should. The tilt is usually from either a tight IT band and/or weak VMO (inner thigh). So if you stick with the stretches and exercises, you should feel better soon!! Good luck!!
Where specifically is your pain? Front, back, side of knees? Inside, under kneecap? Is the pain sharp, dull, achy? I have a general knee stretching and strengthening video as well, but I think if we can narrow down what it might be, I can point you in the right direction!!
I hope you feel better soon!
Hey Imani. I wouldn't be too nervous, but I would start paying more attention to what your body is telling you. Your doctor could be right, but PFS usually does not cause "pins and needles" feelings. Have you ever injured your back? Sometimes cramping and nerve pain in the leg can be coming from something in your back. If it is going to worry you or if it happens again, go get a second opinion. Always listen to your body!! Good luck!!
Sorry to hear all that is going on. I would definitely go get a second opinion. If you are still having catching and swelling, then I don't think the problem was fixed. I hope everything works out for you.
Thanks!! I hope they help!!
You're welcome!! Thanks for sharing!!
Hi I have recently been diagnosed with this problem.... On both knees!!! On my left I also have a bakers cyst. This video is simple to follow and instills faith. Started today and hope the exercices help...
+Angelina Guida I hope they do too. Good luck!
Sorry to hear you are having a difficult time. If you want to lose weight, but can't because of the pain of impact, try taking the impact away from the exercises. Using a bike or elliptical can be used for cardio exercise. Also, if you haven't already, try getting in a pool and exercising. It takes away the impact and gravity pushing on your joints. Good luck!!
thank you soooo much !!!!!!! as a dancer it helps when doctors didnt give me good excersizes for my knee pain my bones started hurting
You're welcome! Good luck.
Dr Joe, you’re absolutely brilliant. Great presentation without the annoying banter :-)
I’ve carefully studied the source of my knee pain and your Patellofemoral exercises are already bringing me relief!
The brilliant thing is your printable worksheets; my own physical therapist (which I can’t see right now) gives me a cartoon representation of an exercise and I hope to remember what to do. You, on the other hand, give me a QR code that lets me refresh my memory on the fly.
I’ve downloaded 8 sheets for now...
I’m 63 hiking 40-50 hard miles a week in the mountains of the Pacific NW and seeing and end to my knee pain means everything to me. Thank you sincerely.
Thanks, and you're welcome!
Thank you doctor jo. I've started doing exercises you've got for knee and hamstrings and IT band. Well I must say you've cured my pain and stiffness in knee and hamstrings. Thank you so much. The pain in my hamstrings were making driving especially really bad as I commute to and from work by car also my work is lots of bending and walking upstairs as I'm a caretaker. Now knees no longer hurt as I've got arthritis in right knee. Thank you again doctor jo , you have best vids on youtube
You're welcome, and thanks!! I'm glad they have helped.
These should be a daily exercise with 1 day rest during the week. Once it starts feeling better, you can drop down to every other day until you don't have pain for at least a week. I hope that helps!!
You're right. Just doing leg raises probably won't cut it. I have several knee stretching and strengthening videos on my website. Running will help some, but you are right, if you twist it, and the rest of your muscles are weak, you might injure your knee more. If you get a chance, check out my other videos. Good luck!!
Wow Doc...I’ve done these two days in a row and I feel more than 50% less sore!!! Today I will also incorporate your IT band upload, I have now subscribed and I cannot thank you enough looking forward to seeing all of your feelings maybe not feeling all of that pain but looking forward to checking them out LOL
You're welcome. I'm glad they are helping, and thanks for subscribing! Good luck.
You can definitely have knee problems from your ankles. Do you feel like it is just your arches, or do you feel like you have weak ankles in general? I Have several ankle and balance exercises that might help. I also have a plantar fasciitis video that might help with your arches if you want to check those out! Good luck! I hope some of them help!!
I am glad it is feeling a little better. I would do them two times a day to start with for a few weeks. Then you can drop down to once a day when it really starts to feel better. 3 sets of 10 reps works great. It does sound like a tight IT band! Good luck!!
You're welcome!! Good luck!!
These should help, but you might also want to try the stretches in my knee pain video. I hope they help!! Good luck!!
Some of the best exercises are the simplest ones!! I hope they help!! Good luck!!
Sounds like "runner's knee," but that is just a general term people use for several different possibilities for your knee hurting. With the pain being on your outer side of the knee, makes me think your IT band is really tight. This is very common in runners. Do these exercises/stretches and check out my IT band stretching video as well. Don't give up!! Good luck!!