Stop Knee Pain Now: The Best Exercises For Knee Pain or Arthritis Pain.

Stop Knee Pain Now: The Best Exercises For Knee Pain or Arthritis Pain.

On this video, Dr. Jun Reyes will show you home exercise program for Arthritic Knee Pain.

Many people with osteoarthritis avoid sports and exercise for fear of putting additional strain on their joints and wearing them out faster. But there’s no need to worry about that: In fact, lack of movement is bad for the joints. For one thing, movement is important for the metabolic processes in the joint cartilage. Also, exercise can strengthen muscles, improve joint stability, and increase range of motion. This not only protects the knee but also helps in everyday life – for example, when climbing stairs or getting up from a chair.

When doing exercise you should listen to your pain levels, especially in the early stages. You may find that these exercises increase your symptoms slightly in the beginning. However, they should get easier over time and, with regular practice, can help to improve movement in the knee.

Watch the video.

hi this is Dr Jun New York based physical therapist exis pain at inflammation Artic pain so Bas studies inrease range of motion orlis improve muscle strength improve range of motion so let's start now so Kang sturdy chair all right and 3 lb ankle weights that's it okay so number one warm up exercise it's a pressure on pressure off knee to chest exercise so number one pull your knee to your chest with pressure on pressure up pressure on pressure off five repetitions okay pressure on pressure off four and five if you have pain use your hand behind the knee so gravity can bend your knee just like this all right so if you have pain you can just do this pressure on pressure off pressure on pressure off pressure on pressure off five repetitions three sets of five the other side on and then up on and then off that's three four and then five right so the purpose of this one it's a warm up if you if you increase the range of motion you move it you increase the lubrication you increase the blood flow the pain decreases all right so that's a pressure on pressure off warmup exercise number two so s for a start for men maybe 2 to three lbs for beginners of women uh start with 1 to two lbs okay so light weight you can you can add as much as 5 lb it's up to you make sure you show this to your medical doctor to your primary care doctor or to your physical therapist start any exercise program okay so let's add the three lbs [Music] again you can use this without the ankle [Music] weights okay so number two we're going to do hip flexion so that's three sets of pens so one one 2 2 3 3 make sure you're you're in an upright position don't slouch don't lean back so upright position engage your core muscles all right so four four five five so you're strengthening the hip flexors at ilos soas muscles your quadriceps muscles right there and that's three sets of 10 after 10 repetitions you rest okay and then you start again so the next exercise is the knee extension all right so this is an easy easy one you strengthen your quadriceps make sure you engage your core breathing and then upright posture okay so again I'm using 3 lb ankle weights and then let's do this three sets of 10 hold it for 1 to 2 seconds make sure you you do a full extension you can add dorsy flexion or your toes towards you okay you see my toes are up all right use your hands as a uh just to stabilize ni the knee and then back all right 10 repetition so you always strengthen this is a very common exercise we strengthen the quadriceps we strengthen uh the knee muscles and the hip muscles too because that's all connected that's a two jointed muscles so that's three sets of pen each leg so that's a quadriceps and then the next exercise is the open leg hip abduction man you're just opening your leg opening your leg so you're going to use your your hands to to uh give resistance all right side so you hold it not too hard just just a medium pressure all right so you you um close your knees right here together put your knees together and then slowly open it so that's one again we're going to do this three sets of 10 you don't need to use um resistance you can just do slow open and then that should be enough all right for beginners uh doing it in repetitions three sets of 10 and then once you get better studies once you strengthen different muscle group improve stability and knees and then it will actually decrease knee pain improve function improve decrease inflammation so this is a great exercise you're covering the lateral side this muscles right here so first we're working on the quadriceps now the side okay so if you want to increase resistance you can put your hands apply medium pressure just like that so you're working on your leg muscles right there and you also working on your shoulder muscles if you have pain in your shoulder don't do this okay so that's three sets of pen 30 times okay just like that all right good so that's the uh for the lateral muscles now we're going to work on the inner muscles all right so inner muscles now you can use your hands both hands and you can squeeze it this is an isometric exercise but having isometric exercise you're actually not moving your your joints you're not actually moving it you're just pressing it all right so there's isometric resistance exercise so you're you're moving your leg you're squeezing you're squeezing your hands all right okay you can use one but I like using both so it's a a bigger space like I usually use Ball but or if you're out side and or you're inside the car you can start doing this use your use both hands and squeeze it and hold it for I would say 5 Seconds one not too much okay 1 2 3 4 five it looks easy but it's not you can start with uh maybe 10 20 repetitions but the goal is PR sets of 10 okay again squeeze it medium pressure one 2 3 4 and five so okay so the last exercise is standing on one leg with hip extension so you want to you want to strengthen the hamstring too so we covered the the front the side be to the lateral side and now hamstring and in addition to uh stability exercise and balance most patient and standing on one leg or when they're walking we have a moment of standing on one leg that's when so very important exercise I'm standing on one leg with hip extension so we're covering the the back muscles or the the ti uh the hamstring muscles all right so standing on one leg you can use a sturdy chair for balance and if you can do it without holding that's even better if you can but if you if you're just starting hold on to a sty chair and then bend your knee and then make sure you you're standing upright not slouch standing upright engage your core and maybe hold this for 5 seconds if you can and then bend your knee engage that hamstring and then add some hip extension all right so 5 seconds 1 2 3 4 four five you're using your glutes your hamstring and the stability on one leg now you alternate you can do this 10 repetitions hold it for 5 seconds now we can add like without holding on the chair extend your hip hold it for 5 seconds or you can use two two fingers 1 2 3 4 and five all right so last one pakita 10 repetitions extend your your hip all right you're using your glutes your hamstring contracted hamstring muscles and then hold to the chair and then 1 2 3 4 5 and there you have it exercises to strengthen start without the weights and then once improve condition you can add weights and then you can hold it longer all right so exercises effective clinic and then I will see you again follow for more videos all right subscribe don't forget to subscribe [Music] bye-bye

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