15 Best Knee Strengthening Exercises | Osteoarthritis | Self Treatment at Home | घुटने का दर्द
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- Опубліковано 26 сер 2024
- In this video we have discussed the various strengthening exercises one must do in order to increase the strength of their muscles around the knee in order to maintain the muscle balance in both the knees and in order to reduce pain and improve mobility and moreover for patients with osteoarthritis to increase the strength and prevent total knee replacement surgery.
One should see this video if they have any pain in the knee or have any muscular imbalance or have osteoarthritis.
One should take care of the instructions given in our earlier video while doing the exercises, please find the link for the same
Hindi: • घर बैठें अपनी फिजियोथे...
English: • Self-Treatment Guide f...
If someone wishes to avail our online consultation facility they may WhatsApp us on +919063121212 or visit www.caprispine...
The exercises discussed in this video are
1. Static Quadriceps
2. Static Hamstrings
3. Supine Straight Leg Raise
4. Clamshells
5. Side Straight Leg Raise
6. Adductor Squeeze
7. Prone Lying Hamstring Curls
8. Hip Extension Isolation
9. Hip Flexor in Sitting
10. Hip Rotation
11. Glute Squeeze in standing
12. Dynamic Quads
13. VMO Activation
14. Hamstring Curls in Standing
15. Partial Squats
Sir really I am getting very relief by doing daily these exercises. Once again thank you very much Sir.
Dear Sindhu VU
That's great to know that the physiotherapy exercises were helpful to you for your knee pain.
Thanks
Regards
Capri spine clinic
www.caprispine.com
Very useful exercises. Right kind of exercises you suggested Sir. I am a senior citizen & suffering from severe knee pain. Your exercises helped me a lot. Thanks a lot Sir.
Thank you so much sir for the vedio🙏
Dear Maya Tonggu Ji
I'm glad you found it useful.
Thanks
Regards
Team Capri spine
Love this video. Very helpful information
Very happy recovery time after operation
Very informative and helpful video great doctor way of describing is very best
Very nice
Thankyou Mr. Naresh Shah Ji. Regards
Dear sir
Very informative and helpful video.
I am 67 yrs and having no pain in knee but some time I do get pain in the knee. This pain is bound to increase with age. This video is for persons having problems with knee joints.
Please suggest preventive exercise for my age. Thanks
Dear Prakash Mehta Ji
You can do the exercises given in the video. If you want specific exercises for your condition, you can contact us on 8130319333/9063121212. We will be able to help you with prevention of knee problems.
Cheers!
Best Wishes
Regards
Team Capri
Heartiest Thanks Dr. Sahib for your precious advice
Dear Madhurima Ji
You're most welcome
Thanks so much
Regards
Thanx Dr. Nice demos for osteoarthritis.👍👍
Thank you very much.
Thank you very much sir for sharing this important and valuable exercises, God 🙏 bless you.
It's my pleasure
Thanks you so much Docter
Thanks. Im glad you found it useful.
For any further suggestions or queries, please feel free to contact us on +91 8130319333, 9063121212.
Visit us at www.caprispine.com for more details. :)
Thanks
It is useful video 🙏 Thank you ❤🌹🙏 very much sir
Dear Dattatray Ji
I am glad you liked it. Don't forget to subscribe my channel. Thanks. Regards
Thank you so much 🙏
Thanks are very very super video
Dear Jyoti Ji
Thankyou very much.
Regards
M 62 weight 85 I hv right knee pain i can't bend my knee i will try your excersize thank u for your valuable time and explanation and excercise
Dear Felcy Fernandes Ji
Hopefully they will help you a lot!
Let us know your status of pain after doing the exercises!
Stay safe and healthy!
Thankyou
Regards
Sir , Thanku so much for the information. 🙏🙏. sir mere left knee mein gap Kam hogaya hai n both calcaneal spur detected hua hai sir mai ise kaise thik karoo nmain over weight hu to gym bhi jati hu.Ab main kaise exercise Karu Mai heavy weight lifting karati huh.kya main cycling,trademeal , cross training use kar sakti hu.jaldi kaisae wt.loose Karu n knee nheel ko thik karoo. Please help. 🙏🙏🙏
Thanks doctar 🙏🏻😄👍
Most welcome. I'm glad you liked it..
Kindly subscribe to get regular updates of such informative videos.
Stay safe and healthy.
Thanks
Regards
Thanks alot Dr. sahb for your useful video ! From Pakistan💚
Dear Rabeeya Rehman Ji
Glad to know that it was much useful for you.
Thanks
Regards
Team Capri
www.caprispine.com
Ph: 9063121212/ 8130319333
Thanks sir 🙏🏼
Dear Niranjana ji
Most welcome
Good exercise sir ,Jai hind
Dear Surendra Sangwan ji
So Glad that this was beneficial for you. Kindly subscribe the channel if you'd like to get updates of such informative videos.
Stay Safe and healthy!
Thanks
Regards
Good
Thanks
Mere ghutne Mai gap kum ho gya hai .sitting position Mai dard nahi lagta per movement Mai bahut problem hai. Chalne ka bilkul Maan nahi karta or Thora hi chalne sai tired ho jati hu .please aap suggest Karen Mai kya karoo.age 66 hai recently yeh problem start hui hai .thanks .
Dear Kusum Bhatia ji
Please try these exercises
Link given ua-cam.com/video/O_G-BF7soMQ/v-deo.html
Let me know after trying for 4 weeks.
Thanks
Thanks sir👌
Thanks for sharing....
Dear Nitin Ji
Thankyou. Glad.
Regards
V well explained.thank u v much
Thank you Sir
Dear Madhusudan Ji
So Glad that this was beneficial for you. Kindly subscribe the channel if you'd like to get updates of such informative videos.
Stay Safe and healthy!
Thanks
Regards
Best knee excercises on UA-cam 🙏
Dear Divine Soul
Glad you like them!
Regards
Hi sir my dadi is 63 years she having pain in her both leg's keen she cant walk perfectly some noise is coming . Doc are telling that to do keen replacmebt plz advice
Dear Hansa Ji
Please send your mother's xrays to 9063121212/8130319333.
Only after seeing the xray's and her condition, we will be able to help.
Thanks
Regards
Sir I am 55 year old, since from 4 months suffering from joint knee pain, doctor advise me to take x ray plus MRI scan. I have done both also. At present I am taking joint track and calcium and vitamin tablets. By doing exercise of your strengthing video feeling little bit better thank you very much Sir. My wight is 64 kg and height is 5 feet. Suggest me Sir how can I maintain knee pain.
Very helpful video Dr. Tq
Excellent💯
Very useful exercise
Sir after osteotomy with k wires and bone healing kya y exercises kr skte h
Very nice sir
Dear Dattatray Ji
I am glad you liked it. Don't forget to subscribe my channel. Thanks. Regards
Hloo Dr.
Kya osteoarthritis ke liye medicine long life leni pdti h... exercise se cure nhi ho skta...plz tell
Dear Renu Narula Ji
With exercises, progression of osteoarthritis can be minimised or controlled. For further details, You can contact us on +91 8130319333, 9063121212.
Please visit us at www.caprispine.com or contact us directly on the above given numbers.
Thanks
Regards
Dr. Deepak Kumar Capri
Very helpful 👍 Exercise
But in whole video sound was very low .
Dear Dilshad Pestonji Ji
I am glad that these physiotherapy video, especially made by Capri Spine Clinic were helpful to you.
For further queries, appointments, suggestions, please feel free to reach out to us on 906321212, 8130319333.
Will take care of the sound in upcoming videos. Thanks for your feedback.
Wish you a very fast and speedy recovery :)
Thanks
Regards
Capri Spine Clinic
www.caprispine.com
Dr advice for knee replaceme nt. Do excersise may help me
SSA Dr sahib thanks for giving kheereplacement explanation please you can arrange Punjabi interpreter to speak in Punjabi and also explain other exercises valuable Dr how to strong the bones
Dear Harpal Ji
I know punjabi, you can speak to me for any queries. To strengthen the bones, eat Vit D rich diet and sit in sunlight.
For further queries, please feel free to call us at 9063121212/8130319333.
Thanks
Regards
Waoo sir. It is so helpful
Glad to hear that. Thank you.
Dear sir please tell that a person with osteo arthritis can use or not the excercise cycle and one more thing can a osteo arthritis patient can walk as an excercise
Answer to both questions is Yes. But doing so shall not give more pain.
@@DEEPAKCAPRI thank you very much sir 🙏🏻🙏🏻🙏🏻
Sir ,In Osteoarthritis of knee if this exercises become painful can we give or avoid it ?
Good evening sir mera khee ekdom damage ho chuka hai doctor fusion suggest kar rahe hai .Mai kya karu sir
Hello Dr
Hello. How are you doing ?
Sir I am 64 years old from 53 years i am suffering from ostrioartritis now I feel diffult to bend and stretch my knee I get sound and it is paining will strengthing and rehabilitate exercises will help pl suggest me my self rama
Dear Ram Ji
These exercises will definitely help you. But incase, if the pain is severe, you should avoid doing a few exercises out of all that are given.
No straining of knees should be done.
For further queries, advice, suggestions or for customised Exercises According to your condition, please contact us on 9063121212/8130319333. You can also send us your knee xrays. After seeing your condition, we will able to help you better!
Stay safe and healthy!.
Thanks
Regards
Thank you sir 🙏🙏🙏
Most welcome
Dr.mere right leg me rod dala hai kya mai kar sakti hu ye exercise khade raheke.
Hi sir nice video..more informative and more knowledgeable
Plz make video on cervical vertigo pain and it's exercise
Videos coming soon.
Please stay tuned
Regards
@@DEEPAKCAPRI ok
Nice, very helpful.
Glad it was helpful!
Dr i am 35 year old and my knees hurt alot.
I can walk and run but bending the knees causes pain...
So is this exercise useful for my knees..if not so please recommend me one exercise or ointment for relief of knee pain.
Please give further details about your pain, when and how did it start? Please send your MRI/XRAY Films, if you have any, to 8130319333. We will help you.
v good, i alsohave sciatica problem with knee pain. plz help
Dear Nafisa Jamaly
For knee pain, you can do the exercises as given in this video. For sciatica, you can contact us on 9063121212/8130319333. You can also send your MRI/Xray pictures of spine on the same number so that we can help you maximum.
Thanks
Regards
Salute u sir.
Thank you
Very good
Thanks
Can TKR performed at the age of 45. If yes, will it be possible to repeat this surgery after the age of implant i.e. after 15-20 years.
Dear Shahnawaz Huussain
Yes, it can be done, if the daily activities are severely affected, pain is very high and knee condition is quite bad. The surgery can also be repeated later on.
For further details, please contact us on 9063121212/8130319333.
Thanks
Regards
TKR was done for my right leg on 18.8.2021. It is Ok after one month physiotherapy. Now it is paining. Left leg also too much pain. Can you please suggest exercises for both legs due to my personal problems I am not able to operate for my left leg. Pls give your advice.
Dear Rajitha Kumari
Kindly give / mention your complete medical condition related to your problem by filing the form (as link given below). So that we can send you the exercises.
Thanks
www.caprispine.com/online-physiotherapy-consultation
Or you can send us your contact number, we shall call you @rajitha kumari ji
Thanks dr
Welcome 😊
Superb sir
Thank you.
Dr ye sab exercise dono pairo ki karna hai ya sirf effected leg ki please reply dijiye mujhe bhi osteoarthritis h
Both legs
Very helpful
Glad it helped.:)
Sir jab ghutno me dard chalu hai tab ye exercise kar shakte hai
जी कर सकते है धीरे धीरे आराम से। सिकाई भी कर लेना एक्सरसाइज से पहले और बाद में। फ़ायदा होगा ज़रूर।
Sir can we do this exercise when we have swelling in knee
Dear Sajeena
It's better not to do if swelling is present.
These will be helpful after swelling has subsided.
For further suggestions or advice, please call us on +91 9063121212, 8130319333.
Thanks
Regards
Team Capri
www.caprispine.com
@@DEEPAKCAPRI sir thank u
Apka knee banding hota hai
Sir for knee pain hot bag se sekhana or cold bag se sekhana ? Please reply.
Dear Sunita Ji
If no swelling present in knee, hot pack will help.
Thanks
Regards
Sir plz make a video on difference between heart pain & cervical pain.does cervical problem create chest pain also.i hv done my ecg & echo bth normal in 6 mnths back.i hv c5c6& c6c7 compression.plz ans
IF both are normal, you dont have chest problem. Stay relaxed.
Thanks
Regards
Sir left hip replacement surgery hua है माई kar शकता kya
Yes. You can.
Is static cycling helpful in knee arthritis?
Yes it is one of the best cardiovascular exercise and endurance exercise for the knee joint pain as it reduces the knee loading and allows the person to easily to the exercise
Hello sir vry vdo n seems useful too.....I m suffering knee pain i.e inner side of right leg....I got the XRay done but nothing came in that....so later was told to get done calcium n vitamin d levels checked...in which calcium was ok n vitamin d was less than 8....for that was prescribed by Sachet of Vitamin d 60000IU per week followed by vitamin d tablets for 4 weeks....n also was told to get done MRI of knee.....which I could not go for bcoz of lockdown.....n could not visit to the doctor also.....so same prescription I followed for 1 more month i.e...60000IU Vitamin d sachet n tablets.....now I want to know do I need to continue with the prescription for more longer tym as I m not getting any sun exposure also....n 1 more thing I observed that my tooth is breaking itself....like a piece of tooth n also I found that it has been decayed . Please guide. Regards
We can help you. We are also available for online consultation now.
www.caprispine.com/online-physiotherapy-consultation
Please fill the form. So we know more about your problem and our doctors can help you online. Our clinics are in Delhi and Gurgaon. You can also visit us to our clinic.
You can call us on +91 9063 12 12 12 for any queries or can visit us at www.caprispine.com
@@DEEPAKCAPRI i called bt no response
Soniya abhi aap kese ho m bhi same issue se suffer kr rha hu
Plz aap btao aap ne kese recover kiya
I m 32 years old breastfeeding mother.
Sir I have knee pain while sitting n standing.
N sir stairs bhi nai Chad pati usme bhi pain hota ha.
Kindly tell me what can I do?
Plz reply me sir
Dear Radhika Chawla
Sorry, we missed your comment somehow. Probably, your problem might have been resolved by now. Incase, it hasnt got resolved, please post it as a fresh comment. Dont post it in this reply. We will be able help you. You can also contact us or message us on 8130319333/9063121212.
Is it necessary to dorsiflex
For what purpose activate? Facilitate?
Role of adductors in oa
Reference ?
Dear Medicobizzare
With dorsiflexion, the VMO gets recruited. It facilitates the contraction of VMO.
Regards
Reference book?
Awesome. But couldnt listen properly awaz kam thi.
Ok next time
Sir mere knee m bhut pain rhta h mne MRI bhi kraya h usme sb normal aaya h lekin mera vitamin d 14 aaya h or calcuim to thik h
Plz suggest
Please take vitamin D as suggested by your doctor. Along with medication please do these exercises as well as knee mobility exercises as given on my UA-cam channel. It shall help you. Link for knee mobility exercises is given below. ua-cam.com/video/5vcBrwoEekM/v-deo.html
Sir I m 19 yr old run krta bkt mujhe knee problem hua aj 12 day ho gye abi thk theek ni hua kya mei try kr skti hu exercise
Hello sir thank you for this video
I am 35 years old. Around 5 month going on. my 2 leg joined pen every d
Every day I doing exercise when see your video from now I follow you. Now I stop eat lunch and tray to make loss my weat
Best wishes for your fast recovery
Sir, Ghutno ka Dard Ho Raha hai.Assam police ka interview hai 2 mahine ke bad.sir, running practice kar paungi ki bhi?
We will help you. Please drop a message to 9063121212, about your pain. If you have any xray, report etc, please send that as well.
Sir i have light pain in Right knee can i start said exercise
Yes. You can. Will help you to get rid of this pain.
Thanks
Regards
Sir meri age 22 yrs hai or mere knee pain thori thori awaaz aati hai uthte bethte time plz sir koi home treatment ja exercise btaye plz
Please try these strengthening and mobility exercises as Given on my UA-cam channel. If it does not help then I need to examine you to reply you specifically. You may wish to give more details about your medical condition in this form.
www.caprispine.com/online-physiotherapy-consultation
It's awsm sir .u r realllllly rock
Thank you so much.
Sir kya cycling kar sakte hai
Dear Vaishali Mohan Ji
Yes you can if there's no pain while doing it.
For further queries, suggestions kindly contact us on 9063121212/8130319333.
Thanks
Regards
Team Capri
Sir muje chalne main b problem thi tab mene mir karvaya tha usme mild emmusion tha after that mane dr se consult medicine li then walking main koi problem nahi hai par sidiya chadna uterne main or chair se khade hone main pain hora hai
Dear Sachin Ji
Kindly do the exercises as given in the video. In case it does not get solved, then please send your MRI and X-ray films to 9063121212.
I am sure exercises will help you and you’ll be pain free very soon.
Best wishes
Hi sir, I am 26 year old and have pain only in my left leg mostly in knee and calf. what measure should i take??
Dear Pranav Kumar
Hamstrings and calf strengthening and mobility exercises can help you with some manual therapy as well. For specific exercises according to your condition, please contact us on 8130319333/ 9063121212. We will definitely be able to help you.
Thanks
Regards
sir.yadi.knee.se.kat.kat.ki.awaj.aye.to.exercise.karani.chahiye.kindly.guide
Dear Upendra Nagar
You can if there is no pain.
Thanks
Regards
Team Capri
Ph: 8130319333/9063121212
सर,मेरा ACL tear full thicknesses (completely tear) & मेनिसकस full thicknesses tear may 2019 मे हआ था.अब तक कोई सजॅरी किया नही तो आगे कोई तकलिफ आयेगी ? My age 62 years.
Dear sir
Nahi, koi taklif nahi aani chahiye. Apko abhi koi takleef ho rahi hai?
Hello sir ye sab exercise dono knees se karni h kya.pain ak knee me hi h
do with both knees.
Sirji मेने मेरी रिपोर्ट व्हार्टशप्प की पर कोई रिप्लाई नही आया है जो भी प्रैक्टिस करनी पड़े वो वीडियो सेंड करो
On which number you WhatsApped it ? Did you fill form also.
Sirji muje kamar me das dabi hui h to muje konsi exarsize karni padegi
Ramesh Patidar ji. Yeh depend karta hai ki kon se nus dabi hai.
Sir mera nam Sachinbaria hai main 29 sal ka hu baroda se hu, sir muje pair main durd hai main jab bhi sidiya charda hu or utar ta hu tab bahoot pain hota hai or jab main sidiya utarta hu tab jada hota hai
Right leg main pattelo ke niche under ki side... So sir please advice me to do which exercise and icing or heating
Dear Sachin Ji
Do these strengthening exercises as given in the video.
You can take hot pack before the exercises and ice pack after doing the exercises.
Best wishes
सर अक्सर साईज बताने के लिए धन्यवाद
Thank you so much Rekha ji
While climbing the ladder, my left leg knee hurts a lot. what I do.
Dear Avdhesh ji. To reply your question I need to diagnose your problem and accordingly will advice. And to diagnose your knee I need to ask few questions related to your knee. You may fill the health form and submit. We will reply you back. In case you are above 40 years make sure you also share x Ray of knee joint taken in standing position. X Ray AP and Lat view.
www.caprispine.com/online-physiotherapy-consultation
Sir mujhe sote huwe joints k opper wali side pr cramps parte hn k ankh khul jati h, y kia arthritis h?
What is your age ? If you are less than 40 years. Please check your calcium level, vit D level and Vit B 12 level. If all are okay, it could be suprapatellar bursitis. Please don’t do exercises if painful and do ice massage. But if you are around 50, may be it’s arthritis. But can’t comment without seeing your x rays and without knowing your health condition in details.
Sir pls make a video on CERVICOGENIC HEADACHE . 🙏🙏🙏
sure
Make it soonn plss🙏🙏
Sir i hv sent my complain in ur complain form.bt no response.why.
Dear Subrat Ji
will check and get back to you.
Regards
मेरे एस एल सर्जरी को चार महिने हुए है क्या मुझे अभी भी कॅल्शियम और प्रोटीन की दवा लेणी चाहिये
Pls reply sir
Is me parej bhi rakhna he kya
no
Sir I am 20 yrs old ..and I have pain in left knee What I do for relief .and I also have lower back pain , shoulder pain and neck pain What should I do ..🙏
Try doing the exercises given in the video for neck pain. For pain in other joints, please contact us on 9063121212 . We will be able to help you.
Thanks
Regards
Best wishes
At this young age you are not supposed to have such pains.
Hlø sir Mera pettla Ka operation huya hai keya Mai aa exercise kar Sakta hi plz sir reply do🙏🙏🙏🙏
Yes. Only if they are painfree.
🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Thankyou dear.
My mother suffering lots off knee pain . In the morning she is feeling well but in evening she feel lots of pain plz sir tell me the solution where is your clinic 🙏 plz help us
Hello. Please tell your mother's age and give more information about your knee pain. Which all activities are increasing/decreasing the pain? docs.google.com/forms/d/1-fpV-iKQQiO01EsmxJt-wo9msMhgzDwR0Aq640zsJPQ/edit
Please click on the above link and fill this form. Please message on 8130319333/8130319333 after filling the form. We will be able to help you.
Our clinics are in Delhi.
Sir ,main 25 saal ka hun .. football khel te hue mera knee twist ki tarha hogaya..knee k right side bhut pain ho rha he sir.... running pura stop...kya main kvi football nhi khel paunga sir...best advice for me sir🙏🙏🙏🙏
Is swelling also there? Pls contct on 9063121212, we will help you.
BEAUTIFUL VIDEO SIR 🙏🏻
Thanks a lot
👍