Tone and Tighten
The Best Exercises To Relieve Knee Arthritis Pain
The best stretches and exercises you can do at home to alleviate chronic arthritis knee pain! If you have knee pain that has been bothering you for a while THESE are the exercises you should be doing to help you feel better. Natural knee pain relief to increase motion, decrease pain, and improve your function!
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➡️ LINK TO JARED’S STRETCH OUT STRAP: https://urlgeni.us/amzn/stretchoutstrap
➡️ LINK TO JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
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Do you struggle with chronic knee pain? Whether it's from an old injury, arthritis, or just wear and tear, knee pain can be debilitating.
But don't let it hold you back from living your life! There’s a lot that the right stretches and exercise can do to relieve chronic knee pain and get you back on your feet, and that’s exactly what you’ll get in this video.
HOW TO DECREASE CHRONIC KNEE PAIN
The two biggest issues with any type of long-term pain are range of motion limitations and decreases in strength. You’re protecting your leg and not using it to its full capacity and therefore it gets tight and it gets weak.
Luckily the right stretches and exercises performed the right way can work wonders in helping you to feel better.
HOW OFTEN SHOULD I DO EXERCISES FOR MY KNEE PAIN
The exercises in this video can be performed daily, but please be sensitive to your pain and activity tolerance. If you notice a significant increase in your knee pain, you may have to decrease frequency.
THE BEST EXERCISES TO RELIEVE CHRONIC KNEE PAIN
0:00 Introduction
1:02 Knee Flexion Stretch
2:35 Knee Extension Stretch
4:21 Quad Set
5:19 Straight Leg Raise
6:13 Heel Slide
7:08 Wall Squats
8:15 Don’t Miss This
💬 Did you try the exercises in this video? Did they help you? I LOVE hearing from you – leave your experience in a COMMENT and let me know how you feel!
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➡️OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ 10 EXERCISES TO INCREASE KNEE STRENGTH: https://youtu.be/rZjthGWVq7Q
✅ HOW TO FIX KNOCK KNEES AT HOME: https://youtu.be/xac4g75KhcM
✅ FOLLOW ALONG STRETCHING ROUTINE FOR KNEE PAIN: https://youtu.be/Rjojo8ysStQ
✅ BEST EXERCISES TO STOP KNEECAP PAIN: https://youtu.be/kLKHZgu_czI
✅ STRENGTHENING EXERCISES FOR PAIN-FREE KNEES: https://youtu.be/G-Zo832gbWo
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
do you struggle with chronic knee pain whether it was from an old injury or a prior surgery or arthritis or just normal wear and tear chronic knee pain can be absolutely debilitating and awful but it doesn't have to be do not let that keep you from living your life there's a lot that the right stretches and exercises can do to relieve knee pain and get you back on your feet again get you back to doing those things that you enjoy those exercises and stretches are exactly what I wanted to share with you in this video now the two biggest issues in treating any type of chronic pain are limitations in range of motion and decreases in strength your knee hurts so you're not moving it as much as it should you're not using it as much as you should your leg gets tight and it gets weak your exercises should address those issues we need to increase range of motion to within normal limits and then we also need to increase strength as much as possible in order to make the leg and the knee as strong and functional as possible you're going to get both in this video I hope they help you out for first exercise is coming your way right now our first concern is always with the range of motion available in your knee we need it to bend all the way and we need it to go all the way straight in order for it to function normally and pain free these first two stretches are going to help you with that and so let's get into this the first stretch that I want to show you is going to be a knee flexion stretch to work on how much your knee can bend you're going to lay down on your back you're going to bend your injured leg up towards you now with your hands wrap those right here around your shin and then use your hands to pull your knee up into your chest you're going to introduce a greater flexion in your knee as you do that ideally I want you to take it to as pain-free well as much of a pain-free range as you can bend it as much as you can pain free just until we get a good comfortable stretch in that knee if that is painful a lot of times what I'll show people is you can roll up a small hand towel this is just a small hand towel and what you can do is place that right in the joint right behind behind the knee and then everything just looks the same what you'll notice with that is that actually creates a little bit of attraction between your tibia and your femur basically creates a little separation in your knee joint itself and a lot of times if you have problems in the joint arthritis or old injuries or whatever that might be that one is a little bit better tolerated and so if you can't do it without the towel you might try to sneak that towel in there and what you're going to do is hold that in a comfortable stretch position for 20 seconds and then repeat that three times so three times 20 seconds on that knee flexion stretch now in order to get it all the way straight the knee extension stretch that I like would be a seated knee extension stretch and it looks just like this you're going to come to your bed the edge of your bed or the edge of your kitchen table also works really well just because it's not soft you don't sink down into it as much and it's also usually a little bit higher you're gonna come and you're going to sit with your injured leg or with your painful knee out in this position now there's three things that are going to limit your knee from extending all the way straight you've got your calf muscle that crosses the knee joint here in the back you've got the back of the capsule of the knee itself and then you've also got hamstring muscles that come down and cross your knee from the top down we need to stretch all three of those out in order to get that knee totally flat in order to get that range of motion to normal and this is my favorite stretch to do that what you can do is you're still going to grab that same towel that you had I'm going to Loop that around my foot now in this position I want you to sit up straight and tall as you sit up straight and Tall we're going to introduce a stretch right here into the back of your leg right in your hamstring you're also going to feel that back here behind your knee but then the other thing you can do is with your hands pull your toes towards yourself and what that does is that introduces a stretch into that tight calf muscle back there so with this you're going to fill that in three areas your calf behind your knee and right up here in your hamstring you're going to take it into a comfortable stretch position and you're going to hold that for 20 seconds and repeat that one three times and that's one that you can do multiple times throughout the day in fact both stretches you can perform those multiple times throughout the day as we work on increasing your range of motion in your knee to within normal limits or to within the normal range of motion the strengthening exercises that I like we can do three of them right here on the table or on the floor wherever it is that you're at the first thing that we want to do is get the quads firing so your quads are these muscles right here on the top of your leg what we want to do is make sure that there's just a really good mind muscle connection with your quads one of the best ways we can do that is with what we call a quad set or setting your quad and so sit with your legs out in front of you I like to kind of recline a little bit when I do this now what I want to do is fire those quad muscles contract your quads what I tell people is try to push the back of your knee down into the floor you're going to fire those quads again nice good tight contraction right here in these muscles hold that for about five seconds and then you're going to repeat that 10 to 20 times and so again just a good mind muscle connection we're just getting those quads fired up ready for some of these other exercises that we're going to do those quads are so important in knee function the next thing I like to progress this right right into a straight leg raise what you're going to do is start with that quad set so fire that quad nice tight contraction keep that nice and tight as we now lift our leg up off of the table and then slowly return back down to that starting position one of the one of the Quad muscles actually crosses your leg and connects right up here into your hip and so this is a great way that we can fire the quad a little more efficiently so contract it so we've got the nice quad set going on lift the leg up and then slowly return back down if that quad is weak you might have a little bit of what they call an extensor lag meaning your knee might go up before your foot does so focus on that because I want that to be nice and straight I want you to lead with your foot and then come back down you're going to repeat that about 10 to 15 times and then do three sets of that one that's what the quad set looks like now let's kick on the hamstring muscles so these muscles right here in the back of the leg the easiest way to do that is with some heel slides this one does work better if I didn't have shoes on or if I just had my socks on but we'll just we'll just do it like this for the for the video right now what you're going to do is uh same position right here we're going to fire these muscles right here in the back of the leg the hamstring to basically pull your heel up as close as you can towards your back side and then you're going to use the muscles the quads right here on the top of the leg to push your leg back out straight again and so we've got a hamstring curl coming up into this position right here as far as we can take it and then the quad muscle active as we push it back down straight again same numbers on this one about 10 to 15 repetitions repeated three times is a good number to shoot for so that's it for like the floor or the mat exercises I've got one more for you as well finally we're going to do one of the best functional exercises that you can do we're going to do some squats but then we're going to make it a little easier on the knees by doing them up against a wall this is a wall squat now personally for this exercise I like to get that same little towel and then kind of drape it on my back that just makes things slide a little bit easier lean up against the wall and then I want you to bring your feet out about 12 inches so to take a small step out away from the wall with both feet your feet should be about hip shoulder width ish apart now all we're going to do is drop down as low as you can comfortably into a squat ideally we'd go until our thighs are parallel to the floor down here and then use those quads use those glutes to push yourself back up into the upright position again again squats one of the most functional movements that you can perform when we do them like this up against the wall it keeps your knee in a little bit better position takes away a lot of the stress that you might normally feel as you perform these squats and so three sets of ten is a great number to shoot for with that one I hope you find these exercises helpful if you haven't subscribed to tone and Titan yet and would like to see more videos from me hit this circle right here to do that for some reason YouTube thinks that you might like this video from tone and Titan so check that one out and see if YouTube's right again I hope you feel better soon thanks so much for watching right here on tone and Titan
#Exercises #Relieve #Knee #Arthritis #Pain
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Did you try these exercises? What did you think? Which one is your favorite? Comment below and remember – CONSISTENCY is key! You must perform these regularly to see significant improvement so be sure to come back regularly to do them! Also if you're looking for more great exercises to strengthen your knees, here are 10 of my favorites: https://youtu.be/rZjthGWVq7Q Hope you feel better and thanks for watching! 🙏🏼
It makes a lot of sense that improving both range of motion and strength are the main focus for knee pain relief. Thanks for explaining this!
I'm struggling so much with my knee which in turn made me struggle in chasing my football dreams, so I need to ask something bro 😢🙏🙏🙏
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Hello sir , from past 2 – 3 days i have been experiencing pain in my knee. I think i got injured While doing exercise. I can walk properly but whenever i try to do exercise again like side lunges i feel pain in my knee. Can you please guide me how to get relief from this.
Every exercise I didn't feel but that wall squat hurt so bad.
I do mine standing up
Great
Very interesting. I have knee cap inflammation. Are these exercises good for me?
Hi, I just recently have been doing your exercises. I know it’s gonna take time. I had partial knee replacements on both knees four years ago. I went to physical therapy right after, but I still feel tightness in my knees. My biggest problem is when I get up in the morning, it’s hard for me to stand up. I lose my balance. once I start walking around, I’m all right. both knees feel like a tight rubber band wrapped around them. It’s not that I’m in that much pain. It’s just that tightness. so I’m gonna keep doing your exercises and I sure hope that helps this problem. Thank you in advance. If you have any other ideas for me, that would be great.!
Thank you bro
Hi dear Jared! Can I do “Straight Leg Raise” exercise by sitting on floor?? Please answer.
I have had osteoarthritis since I was 14. I suffer from a lot of joint pain and I am afraid of what will happen to me in the future. I am now 23 years old. I hope that exercise will help me lead a normal life…
Just came across your video and done these exercises. I had carpal tunnel surgery in both hands years ago and it was hard to hold myself up that long to do all the required reps but I did what could tolerate and when I got done with these exercises I felt immediate relief. Thank you for sharing this video. I will continue these exercises as many as I can.
Thank you I already followed you on the video. How many times a day?
Thank U for sharing,im watching from Philippines/ Cebu City
Great
What is the perfect exercise for knee strain
Are these exercises helpful for osteoarthritis patient ?
Thank you sir your all videos my best knee pain' relief thanks sir 🙏🙏🙏❤ this YouTube channel ❤
You speak too much.
It is helping me those five exercises were there 😊
Those wall squats feel quite painful, and build up a lot of pressure on my knee.. Will this eventually relieve pain or make it worse?
I have knee pain, ankle pain upper back oain and pain around SI joint 😢. Before I used to run kms without any pain but now it is very difficult for me to even run few metres. Please help me . I am just 17yrs old😢😢
Awsome advice. Thank you! 😀
My knee wont bend anymore it hurts
What do u mean by 3sets of 15 times plz explain
Love your simple excercises tried them during the video. Lots of pain in my left knee cant climb steps thanks for the video will watch everyday and do them god bless you❤
5:20 Glutes engaged or relaxed for the straight leg raises? No mention of this. Much more difficult with them engaged!
I am getting histrionic injection on my knees. Is it safe to do these exercises and build muscle? I don’t want to have knee replacement ever!
Are ball wall squats the same as wall squats? Seems easier to use the stability ball if you have one
I have a meniscus tear. So quad set exercises are out of the question. By pushing your knees to floor, you straighten your tibia and femur so that they pinch the meniscus. This hinders repair of meniscus. So I avoid straightening legs, or bending to the other extreme or twisting knee. In all three situations the meniscus is pinched against or strained and repair is hindered.
Won't wall sits be better and effective than wall squats?
Can I do these for pre-ACL surgery PT?
Thank you. Your videos related to knee pain have been helpful. I also understand the possible cause (weak muscle groups) and have the exercises to strengthen them
Very innovative 👌💪💪👌👌
I used your link and bought the stretch strap and omg! I use it EVERY DAY!!! Best $ spent!
Sir my MRI is showing mild OA changes of knee joint mild effusion + intrasubstance cleavage tear in peripheral vascular zone of posterior horn of medial meniscus. Sir i am having very severe pain in my knee.
is there any complications? What can be the cause of this.. Plzz let me know..and sir If possible make vedio on exercise and precautionary measure of this.
God bless you sir.. Thanku
Thanks a lot I immediately felt a difference
Comprehensive best exercises for knee pain Thank you
Hi, thankyou so much for the video ❤
I have two questions-
1) can these exercises be done on the bed?
2) are they helpful if the gap between knee joint has reduced due to weak muscles?
I have tears in medial meniscus and PCL along with pain. Are these exercises suitable for me?
Hi Jared. What time frame with the stretches before you progress to the strengthening exercises.I have chronic knee issues in both knees.
Thanks for showing the exercises so well.