Best Exercises to Strengthen Knees from Osteoarthritis | Knee Pain Relief | Exercises for Seniors
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- Опубліковано 1 сер 2024
- These were the best exercises to strengthen the muscles around my dad's knees so he could start to walk again pain-free. After walking with pain for over a year, my dad got his knee checked out and was diagnosed through an x-ray. The doctor prescribed a cream (which did nothing) and was told he could get cortisone shots if he felt he needed them for the pain. Instead, he decided to go to a physiotherapist who prescribed several exercises (smart decision!). Within four months, my dad was pain-free. He continues to do the exercises (almost daily) and currently walks over 10,000 steps a day without pain. I am not an expert on knee osteoarthritis so if you have pain in your knees, I highly recommend you see your medical doctor or a physiotherapist. It is best to know what is causing the pain. For those who have been diagnosed, hopefully, these exercises will work for you, too. Even if you don't have osteoarthritis, you can still do these exercises. The exercises will provide you with stretching and strengthening movements to become stronger and help you walk longer. I have also reached out to a physiotherapist colleague for a second opinion and confirmed the safety of these exercises.
I will write out the exercises and upload them on www.improvedhealthforseniors.com if you would like to print them out.
Thank you to my dad for teaching me about the exercises! I truly hope these exercises provide you with pain relief just like they did for my dad. He's 73 and walking more than ever!
Wishing you improved health,
Jules
Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. This content is not medical advice and is intended for general education and demonstration purposes only. The use of the information provided in this video is solely at your own risk. - Навчання та стиль
Just diagnosed with OA of both knees. I am just 53. Have been an athlete all my life and it came as a shock. Thank you both for this wonderful video which I promise to follow every day. Also your relationship makes me think of the love I feel for my dad who is growing old and sick. Hope you both have a very happy n healthy life.
Welcome to my channel and thank you for letting me know that you're new here. My dad is now 76 and walks regularly without any pain in his knee thanks to these exercises. He has continued to do these 2-3x a week since they were prescribed by his physiotherapist years ago.
Just to help you navigate the channel, I create 3 levels of workouts (gentle, beginner and intermediate) and categorize them all into the playlists. I hope you enjoy more of the workouts when you try them out.
I've been having a lot of fun dancing my way through your beginner aerobics, but my old, aching knees have been complaining. Thank you so much for this video and for showing an alternative to getting down on the floor. You're the best!
I look forward to reading about your progress with this one.
UK, 81yrs: not suited to wheelchair but worth a try thanks Jules ❤
I started doing many of these exercises. I really think they keep me from being a cripple. THANKS TO YOU BOTH 😌
I am SO glad to read that you're noticing a difference. Thank you for letting me know. These exercises have made a massive difference for my dad (he's 76 now and walks 10,000 steps most days).
I was just diagnosed with osteoarthritis of the knee a week ago. Thank you so much for demonstrating the exercises along with your dad. I've been doing them along with the two of you and hope that my knee will feel better. You're so lucky to have your dad in your life, I wish I did. Thanks again, you have such a nice aura about you and project yourself as a real people person.
I truly appreciate your very kind message…thank you so much. I’m sorry to hear about the diagnosis but don’t lose faith! My dad has been pain-free now for a couple of years due to the exercises he did (and still does). I can’t wait to hear how the exercises help you in the future.
Great. The Hubs is getting knee replacement in October. So working at strengthening now!!
Oh, excellent! These exercises worked wonders for my dad.
Thank you so much for the level of details and for providing all options to help with balance. Great to see your Dad working with you and see both options.
Thanks for your feedback!
I had come across this last year, but am revisiting it now, as I've started having pain in my right knee. I have had osteoarthritis in that knee for years. It is nice to have the video to follow, because left on my own, even though I printed out the exercises, I was not very good about doing them. I am going to use the video more until I get more in the habit of doing the exercises. Thanks to your and your dad for patiently demonstrating. His success inspires me to give this a serious try.
Just so you know, he's turning 75 this fall and still walks over 10,000 steps every day without pain in his knee. He's also still doing these exercises every 2nd day to stay strong (along with other strength training exercises as well).
Pleased to have you and your dad doing PT exercises. You're both great coaches and hearing your dad's testimony about the benefit of sticking with the therapy is quite motivating. I'm addicted to walking but somehow the strengthening prescribed for my osteoarthritic knee is often skipped. This video makes doing what needs to be done a lot more fun when doing with the two of you. Thank you for adding this to your workouts, Jules.
Honestly Chris, these exercises have worked wonders for my dad. He turned 75 yesterday and is walking over 10,000 every single day and no longer has pain in his knees. He's also been able to help my brother with a country property by cutting trees, clearing brush, etc., etc., almost every day this past month. Not too many 75 year old's can do that! He attributes his ability to move so well due to the strength workouts he does every second day (and he only started them a few years ago). Seniors can absolutely be strong, and progress can be made no matter what age someone is.
@@ImprovedHealth This is very encouraging. Thank you for the further endorsement. I will incorporate your dad's exercises into my routine. I'm 72 1/2 and have had left knee issues for years, treated by physical therapy, cortisone shots, and wearing a therapeutic lift in my shoe to better re-align the bone-on-bone of my arthritis, as well as a prescription knee brace. My daily step goal is 11,000 steps -- I average closer to 15K. (Thanks to you!)
I have stuck with the walking which my PT and orthopedic surgeon advocate, but have not been as diligent with the exercises. This video will help get me back on track. Thank your dad for participating in it and for leading by example.
@@chrisperkins6403 I look forward to hearing about your progress over the next month or two!!! Just so you know, my dad did these exercises every second day and still includes some of them in his routine now since they are so good for strengthening and stretching the legs.
This has been so helpful for my knee pain and love the father & daughter combo. Thank you so much for showing us the exercises. 😊
My dad doesn’t have any pain anymore. It’s amazing how well the exercises work. I’m so glad to read that you have benefitted from them.
Thank you very much for demonstrating these wonderful exercises for the knees. Really enjoyed them all! Greetings from Germany to you, Jules and your father! 🙋♀️🍀🌺
Thank you Kurial! I’ll pass the message on to my dad:)
Thank your much i also did it exercise with you ❤
Thank you. I started today. The only one I had trouble with was the last one. I could not bring my knee down as low as you did and I started to hurt at 6. But after that fall, it is to be expected. So I will build up. Thank you and your dad so much.
Only go down to where it is comfortable for YOU...we are all different so just do what works for your body.
Thank you Jules.My knees are not very strong and want to do some exercise for my knees. Your this video is godsend .Thank you and your dad. Namaste from India
My dad and I are more than happy to help! It's amazing how he is basically pain-free now from doing these exercises regularly. He's a big walker now that he doesn't suffer from pain anymore.
Thank you Jules for replying. 👍
Great excerises.
Yes! Found it!
My dad is now 76 and still regularly walks 10,000 steps or more a day without pain in his knees.
@@ImprovedHealth, that gives me hope.
I also got through one of the 20 minutes strengthening videos. I'm sort of proud of myself because I've been focusing more on lower impact and this was pretty high impact for me. I want to try to focus more on strengthening and weight loss once I build up the stamina of just having the habit of working out.
@@kalimeister708 Building a habit of daily exercise sounds like a perfect way to start. 💖
Thanks for this program! I have osteoarthritis and my knees are definitely painful, especially walking up or down inclines. Helpful hint for lunges: I use my trekking poles for stability. Works great and still requires at least a little balance. Love your other workouts as well!
Thanks Cindy! That’s a great tip about the walking poles. I hope the exercises help you like they’ve helped my dad!
Thank you and thank you to your dad 🙏
He's still walking pain-free since doing these exercises.
@ImprovedHealth great. Nice to know. Have started these myself. Already feeling a slight improvement. Thanks 🙏
Thank you Jules for bringing your dad along to demonstrate these exercises, how thoughtful you are! Any chance of doing some excercises for diagnosed hip osteoarthritis would be greatly appreciated. Thank you again.
Hi Helen, I’m not a PT so it would be best to see a PT to prescribe exercises for you. In the meantime, if you search the internet for ‘hip OA exercises’, and look at PT websites you’ll find recommended exercises. I will consult a PT friend for possible future hip videos as well:)
Thank you Jules for your advice. Love all your workouts, all doable for us of a certain age!!
Yea!!! We got this one in again for this week!!
Awesome, I'm so glad you did this one again.
Thank u I hv cronic knee osteoarthritis . Il try this . Regards uk 🇬🇧
My dad is now 76 and walks 10,000 steps daily without pain. These exercises worked wonders for him. Ideally try to do these every second/third day and within a few weeks, you should really feel a difference. Let me know when you start to notice a difference and then I can suggest what to do next.
This was our evening workout. We’ll try to do it again maybe Saturday.
Glad to read that you plan to do it again this week:) I'm hoping in a few weeks you'll really start to notice a difference.
@@ImprovedHealth , thank you so much. I’m also incorporating one more exercise my chiropractor gave me. We have a trip out west planned for late summer, and I’m hoping that my knee will be ready for the trip by then.
Thank you Jules and Dad 🙏👌👏👏...the exercises are really helpful!
These exercises worked miracles for my dad.
@@ImprovedHealth ,🙏
Hello my gem! Thank you for these exercises
Lol, you are very sweet. 💗
So glad we got to do this one this week; I don’t think we were able to last week. Two time would be better, but at least we got it in once. The
Lunges were once again a little easier to do than when I started. Week before last, I had just overdone it on my knee at VBS, I think.
Hi! I’m glad to see you got this one in this week and happy to read that the exercises are getting easier!
Events of today prevented us from doing two workouts today. I opted for this one. Looking forward to becoming stronger.
Yay! So glad to see you are doing this one!
We did this one this evening.
I almost forgot to put this one in the mix for this week!!
Congrats for adding it in!
I already do some of these nut it was nice to have all these exercises in one program. I really felt the knee extensions! Thanks for sharing!
My dad can now walk 10,000 steps a day without any knee pain due to these exercises.
@@ImprovedHealth Your dad can now walk 10k steps and has amazing hip and knee range of motion! Impressive! I’ll be doing these.
We did this one this morning; I forgot to post until now.
Yay! So glad to see that you did this one.
Great exercises.
Thanks Joan!
We finished the week with this one. At lest we got it in once. I used to really dread the
Lunges at the end, but they are getting a little easier to do.
Oh yay (I literally just said that out loud!). I am SO glad to read that the lunges are getting easier!
@@ImprovedHealth ❤️
Hello, These exercises are very helpful n good. Only I still have some problems with lunges but I m trying my best.Thank you Jules 🙏🙏 namaste from India
Hi Sunita, if the lunges really bother you, stick with the squats until the muscles around your knees get stronger. Just do what you can.
@@ImprovedHealth ok I will do that .thank you Jules
I almost forgot to do this one this week. Eeekkkk!!!! At least I got it in once.
So glad you got it done!
I thought we needed to do this one again today.
Perfect! So glad you are doing this one.
Doing this one to end our day.
Oh yay! You're doing it again. I'm so glad!
I tried these exercises, and I do feel better. I had to be my own advocate to get a refferal for therapy for my back, my left knee has 2 bone spurs, and my Orthopedic Dr. can't do anything about that. In order to get therapy for my knee, I have to get another refferal, since my Health Insurance will only pay for one therapy @ a time. Thank you.
These worked wonders for my dad...I hope they help you too.
@@ImprovedHealth Thank you, I went on a 3 mile hike today, but first I watched your video and did the exercises (2nd time) before I went hiking. Your video is really helping me!
@@js5787 Amazing! Please let me know how things improve as the weeks go on. Looking forward to reading about your progress!
@@ImprovedHealth will do
Jules I just watched this video as recommended by you. I have been doing some of these already. It was nice to see you and your dad working together. I will try my best to do these regularly now. Thanks again. Stay blessed❤️
Excellent! I'm not sure if you read the description under the video but my dad started these about two years ago and no longer has any pain in his knees. Mind you, he continues to do these exercises about every 2-3 days to build strength and now strength trains every second day! He's 74.
@@ImprovedHealth Thanks Jules. I am going to be seventy soon. The thing is when you have fibromyalgia flare ups then the floor exercises get hard to do. Your dad is doing a good job. Since I started following you I am doing much better. Thanks again.
Well, we did manage to get two workouts in today, and made it this one!
I was beginning to get better at the lunges, but today was a tremendous struggle. I didn’t get as low as I wanted, but at least I did them. This week has been rough on my knee(s).
It’s been a struggle to get in/out of chairs the last 2 days. Hopefully these exercises will help, and next week should be a more “normal” week.
Don't worry about going too low, Mary. You'll still get strength gains by holding onto the chair for support as you go into the lunge position. If you have sliders (little round discs), you can use those instead. Or, just use a paper or plastic plate. Put the plastic plate under your front foot and slide it forward (which you'll feel in the muscle) and back again to get used to the motion of the lunge.
@@ImprovedHealth wow, what great suggestions! Thank you so much!
thanks I am going to try this for at 4 months. This gives hope for my knees...Linda.. How old is your dad? I am 74 and is it too late? hugs and prayers
Hi Linda, it's not too late! My dad is also 74. He started these exercises a few years ago and noticed a change within weeks. He hardly had any muscle to support the knees but has since learned how important it is to build strength around the knee to support it. He now walks over 10,000 steps a day without any pain. He lifts weights every second day now and still does the exercises as well since he wants to walk for as long as he can. Try your best to do these exercises every second day (twice a week minimum). With consistency, I am sure you will see a change.
Great session! How often should one do these?👍🎉
My dad does them nearly every day to keep strong since he doesn’t want the pain to come back. If you have knee osteoarthritis, I would suggest to start 2-3 times a week in the beginning until you get stronger and then can do more.
Thanks so much for this video. I started it 3 days ago and am hopeful this will help my knee issues. They were caused by chemo treatment but I thought this might help. One question I have is does your Dad do them every day or 5 days a week? I’m sure hopeful this will help me.
I'm so glad you found this video. When my dad was first diagnosed with osteoarthritis in his knee, he started these exercises which were prescribed by his physiotherapist. He did them every 2nd day (as prescribed). I think this was about 3 years ago now. My dad is now 75 and walks over 10,000 steps a day without any pain. He still does the exercises 2-3 times a week since he wants to remain strong and be able to continue walking as he ages. The exercises help to strengthen the muscles around the knees to support them. I look forward to reading about your progress as the weeks and months go on, Sarah!
Thank you for the quick reply. My goal is to be able to go for walks again.
I've been prescribed an articulated knee brace for OA in my right knee. Is it better to do the exercises with or without the brace? Thanks.
I would think you would use it but please check in with the therapist who prescribed it.
Very Helpful. I heard a lot of knee creaking sounds when doing the lunges...not sure if that is a good thing?
That's very normal for a lot of people. As long as it's not painful, you can continue. Maybe just don't go as low to start for the first few weeks to see how your knees react the following day. When you do the lunge, think of bringing the knee 'down', not forward. Let me know how it goes.
@@ImprovedHealth Thank you Jules. I am continuing to do this workout and taking it slow. :))
I thought we might better get this one in one more time before Monday. Next week’s calendar is already very full, but we will fit in as many workouts as possible. We don’t want to miss any more than we have to.
I love how you both keep busy with plans. It’s good for the mind, body and soul.
@@ImprovedHealth , even in our “down time” we’re still “doing.”
Rex works jigsaw puzzles and I crochet.
Hallo, is there a serie which shows how to strengthen belly muscles?
Hi Tania, I have this one...ua-cam.com/video/zfT2J1SB53k/v-deo.html. I plan to create more in the future:)
It’s been a while since we’ve included this one in our weekly schedule, so we thought we’d better do it again.
Yay, so glad to see you did this one.
Oops! We’re sort of late in the week getting this one in!
But, you did it:)
We added this one in today, since my knee is still “mad at me.”
Bummer about your knee:( I hope you recover soon. 🤗