Best 5 Exercises To STOP Arthritic Knee Pain!

Best 5 Exercises To STOP Arthritic Knee Pain!



Brad and Mike demonstrate the 5 best exercises to stop arthritic knee pain.
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oh if you have arthritic knee pain this video is for you these simple knee exercises will help loosen up the muscles in the knee get sinovial fluid moving and help lessen that pain you may be experiencing that's right one of the key points to keeping an arthritic knee pain free is actually to keep it moving now what movements and what exercises should you use that's the key and we're going to go through that in detail Mike many people have the notion that a painful knee should be rested and not exercised and that is not what you want to do cuz that can make things worse so we're going to show you what you should do that's right joints like movement it feeds them and helps them out all right now these exercises are good for any arthritic knee however if you have pain with walking and weightbearing this is really good for those knees because we're doing it in a seated position putting range of motion and exercise in a painfree way now we're going to be showing you five exercises total and it should only take three minutes to do and you can do them just in a chair there you go should we go to the first one let's get to it sit in your chair like this off to the edge of your chair we're going to look at range of motion now what you'll want to have is full range of motion for a painfree knee so you simply check it I'm going to check my right knee I'm going to put it out and see if I can straighten it out straight now this is a straight knee now this one let's say this one is the one that's more painful we put it out and we compare if one knee goes straight and the other one only goes that far this knee we need to work on straightening now chances are you're not going to stretch it and straight straighten it in one day you'll have to do this for a few days as whatever it takes and gently push down and off pressure on notice I'm above the kneecap don't push on your kneecap and just give it a stretch until it hurts no sharp pain we're going to creep up on this day by day you know if you look at both of them and they're straight like this you don't have to do that stretch we'll go right to number two Mike let's look at number two so the next exercise we're going to work on your knee bending or knee flexion to do this you're going to be sitting in the chair again I have to scoot to the edge otherwise I hit the chair personally you may not have to so all you're going to do is try to bend your knee and put a little bit of pressure with your hands pulling back if it's tolerable you're going to do this for 10 repetitions if this is experiencing a lot of pain for you behind your knee you can simply roll up a small hand towel place it behind your knee and then try to do this stretch as well it'll help open up that knee joint a little bit more and not cause as much pain all right now there's a couple things that I'm going to add to this is when you're doing this you could change the position of your hands let's say you're down here that's going to give more leverage but sometimes it's helpful to go closer to the knee and bring it in and then you'll achieve that range of motion with less pain we always are looking for more range of motion with less pain the other trick that we found is you gra actually grab the tibia or the shin and you twist and you get a little rotation on that and then sometimes that'll open it up and it's amazing what a little tweaking can do to increase that range of motion you can go this way or this way you're really kind of grabbing a hold of your leg and squeezing so couple tricks of the trade we gave them to you for nothing all right the next exercise is to get range of motion in the knee throughout and we're going to do it seated position and we call them kicks or therapists call Long AR quads we're just going to go out like this it exercises and strengthen the quadricep muscles as well as get that joint moving go up like Mike and I are doing and back down you're not going to just kick like this that's meaningless motion we want meaningful strengthening and Joint lubrication movement a nice thing to do with this is when you go up to the top pull your toes up stretches the calf muscles that's a bonus now if you have a lot of knee pain and perhaps you're already scheduled for a surgery or you think you might be and this is painful and you cannot quite get your knee up things are going bad we've got an option for you that's wonderful okay this option again what you can do is you have a smooth kitchen floor or whatever a hard floor that's smooth you put a towel on the floor put your foot on the towel and then you slide the towel back and forth fourth now we have carpet here it does not work on carpet you're going to slide 10 to 20 reps or until your leg gets tired if you have carpeting we actually have a device that works extremely well for this this is a good device actually that works before surgery as well as after surgery and just for exercise uh and good maintenance so it's very smooth it works like so there's a fit Glide you can do both legs at once this is great exercise if watch talk in is not an option for you because of pain or your balance is not good associated with knee pain the other thing that's nice with these as a handles actually turns into a incline so I'm working more quadricep you can do this with a fit Glide as well that's already on an incline or hamstring strengthening plus it changes the angle of the knee joint itself it's a great device again we should know we invented them okay the next exercise knee leg strengthening a good General exercise is squats have a chair in front of you hold on to a cupboard something solid for balance and go down slowly and back up only go down as far as you feel comfortable as far as strength or if it gets more painful the farther you go down stop and go back up you do not want to get stuck in the bottom position and actually fall obviously so we're going to goal is 10 reasonably painfree squats and do those three times per day if this is just too painful it's not an option for you we're going to show you a seated exercise that works really well so what you'll need for this is a band of sorts it doesn't matter which type you have at home either one will work I'm using a loop band here I'm going to place it underneath my feet I'm going to be in a seated position and you're basically it's like you're doing a leg press at home almost it's the same squatting motion I'm just going to extend and push my legs down and then back up just when you come back up the standle assist so make sure to go nice slow and controlled a little added challenge is to keep your legs out wider so work the outside of your hips as well yep and that's a good benefit for doing it like that some people that may be too challenging you may just do one leg at a time and that's just fine use good judgment and uh progress that's a little more challenging because the band is pushing with one leg now more work we learn something new every day and so will you all right so go through all the these exercises do the ones that work well for your knee you may not have to do all of them do them one to two times per day 10 to 15 repetitions as well and now if you're having problems with walking where your knees hurt after a while there's a really neat technique to allow you to walk further and pain free Mike can you tell them how to get to it so we're going to put the video link here on the screen or in the comment section down below and in this video we explain how you can change your walking pattern to have less knee pain that's right well what do you say Mike they better click on it toodles yeah toodles where'd you get that from I don't know take care people the two most famous physical therapists on the internet

#Exercises #STOP #Arthritic #Knee #Pain

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