Top 5 Knee Exercises to Reduce Pain & Injury. (Stretches, Strengthening, & More)

Top 5 Knee Exercises to Reduce Pain & Injury. (Stretches, Strengthening, & More)


Hi folks I’m Bob Shrupp physical
therapist. Brad Heineck, physical therapist. Together we are the most famous physical
therapist on the Internet. Well in our opinion of course Bob. And if anybody
that knows us can tell you that we have opinions on things and they’re not
always right. All right today Brad, we’re gonna talk about top five knee exercises
to reduce pain and injury. Um, why don’t we go ahead and get started. Right. This
is this is pretty much general physical therapy knowledge on healthy joints and
we’re gonna focus on the knee because it’s one of the most injured and
painful joints in the body wouldn’t you say? Yeah, it’s really discouraging when
you hurt your knee, because I mean it’s hard to perform any exercises when your
knee hurts. Rght now I’ve got a 57 year old woman she’s active she’s working and
full-time and she’s got. 57 that’s really young. Ah, well it is, but her knee
was bothering her. Sure. And she didn’t fall on it. Well, she did a year ago, but
recently, there’s no apparent reason ,so we’re doing this same formula with her
to get her better. Wonderful, and if you are new to our channel by the way take a
second to subscribe to us we provide videos how stay healthy fit pain-free
and we upload every day also go over to Facebook and like us because Brad and I
like to be liked. Yes. And we’re giving away something really big. I don’t know
if we’re likeable but let’s find out. But we’re giving away something really big,
so people will like that. Yeah, everyone likes that. All right let’s start out with the first one.
Okay, so right down to the very basics Bob what do you want to do with the
joint? Number one thing with a therapist range of motion. See if it has normal
range of motion and if it doesn’t let’s help it out. Yeah that’s often a cause of
your pain if it’s not, you know the knee, one knee is not straightening as much as
the other one or it’s not bending as much as the other one that’s usually a
sign of problems and you need to try to restore that. And that’s the nice thing
about knees. Most people have two knees. Oftentimes one hurts and one doesn’t. So you
compare- the the injured one versus the healthy one and it gives you some good
comparison. Sounds good. Alright so. Which one would you
want to do first Brad? Well we’re going to look at knee range of motion and let’s
look at extension, in other words, does the knee straighten out all the way? One simple
way to do it, just put your knee up on a pillow or a
bolster like this, and let’s say this is my sore knee and you, well let’s go this
way so you can see it better, here my straight knee my normal knee goes
perfectly straight. Now some people actually hyper extend. The patient I’m
refering, to she’s actually one of those hyper extenders. That’s a problem in itself too. It
can be. Right. In her case her other knee was like this. That was about three
inches higher. You know I measured it, she had about
15 degrees difference, so the first thing I had her do was, I’ll do it on this thing
so you can see it better. I just had her simply extend her knee and put some
gentle pressure on it. Do three to five reps, and I had her do
that every few hours. Yep, that’s the key is you’re gonna do it quite often, you’re
not just gonna do it once a day, you want to do it maybe three to five times maybe
even more. Yep. I mean it’s it’s not a problem as long as it’s painless.
Right, and in her case she came back three days later her knee fully extended.
We gained full range of motion, but on the other hand, I had her lay down like this, and
she couldn’t flex it all all the way either. You know one, one knee she could
do this, the other knee about a hundred and ten, hundred twenty degrees, so then I
had her lay down and had her do this stretch, and with her, because of the
shape of her body and stuff, she couldn’t really do this very well so I had her
reach here and actually I had to have a towel. Strap? Yup,you could use it .We have a
yoga strap. Yeah, these yoga straps are really nice, particularly with people who
have arthritis which is a common knee problem they also, oftentimes, have it in
their hands, and then you don’t have to have good grip. You can just use your
wrist and here or you can go over the top depending on how it works. Or you can
go off the floot. Sure, sure, and those straps will go right through your toes.
So Bob, have you got any other tricks for this Yeah, Um, the other one that you might do
is, just simply go up to a chair I mean and and or a counter top or something
that way in which you reach.That would be a little high for most people. Right. You could lean
forward here and do a little pressure on pressure off pressure on pressure off.
Now if you want to get a little more advanced than that maneuver, this one
often works for people who are having trouble with like a meniscus or
cartilage problem Right. You’re gonna go ahead, and you’re gonna put the foot
up here and you’re gonna take your your hands and you’re gonna actually turn the
leg so it’s gonna depend on which leg you have if you have the right leg
you’re gonna turn, you’re gonna actually grab the bones here and turn them
counterclockwise. It’s rotating. Rotating this way, yep, so
I’m gonna turn it and while I’m turning it now I bend the knee. I’m gonna
turn it, I’m gonna bend the knee I’m keeping I’m turning the whole time I’m
doing this. You can do five reps. Should be painless. Absolutely painless. If it
hurts, I don’t want you doing it. Right and painless, and you should gain range
of motion. Oh wow it’s bending now and it doesn’t hurt. We get that response
your gold. If your left knee, I’m just gonna want to go over this real quickly.
Yup. You’re actually gonna turn it clockwise. This way. Sure. And now you’re
gonna turn it and then bend and again I’m turning the whole time while I’m
bending the knee. Right. Okay, okay that’s that’s what we’re looking for. All right
That’s the first step is get the range of motion. Once you establish that you’re
back to normal then. Some strengthening? Yes, yeah
we’re gonna, you can use a six-inch roller or you can use a rolled up towel
if you don’t happen to have one usually you can roll up a towel and put that
there but we’re gonna just work Quadraceps today.
Right. Yeah. We skipped around. I forgot that. We’re, and you can simply, I like to do it in
a long seated position probably do it on a carpeted floor and just simply this
looks like a really simple thing to do and it kind of is but if you got a sore
knee this may not be so easy. So you want to get full extension hold it just for a
couple seconds and down and if it is too easy if you happen to have an ankle
weight one or two pounds is all you would need and if you don’t
have ankle weights and you live in the north country like we do, put your winter
boots on they usually weigh one or two pounds.
I’m serious Bob, your muscle doesn’t know if you’ve got a lead weight on. Sure, gotcha.
Right or you know, you can improvise with a sock and put on some
you know. Sure. Put some rice in it. Sure. and it will wrap right over there. This
is home remedy stuff. Yeah. We don’t have to spend hundreds of dollars for fancy
stuff to get the same results. You’re gonna do three sets of ten of these. You
might start out with ten and it might be sore, but over a week or two you can
build up the three sets of ten. So we’re building up the muscle on the front of
the thigh so why we also need to build up the muscle on the back of the thigh.
Sure. So are we done with these? Yep. Okay. We call those short arc quads in therapy
world. Yeah at least we do. I don’t know maybe they got something new now days. Sure. I
like this one because you get to lay down and rest a little bit. Want a pillow? No but I’m glad
you’re thinking of me. Hamstrings? Hamstrings. If you just lay down and you
pull up like this and I pull my heels towards my butt that’s a good isometric
hamstring strengthening exercise. And you get a little bit of the hip extensors too which is
good. Yep. You want them to work together as unit. And a little core as well Bob.
Yep and a little core. Yep, and you know you can do that, hold that for six to ten
seconds and then relax and if you want to make it harder Brad. Oh, that’s the thing about therapists, we’re always trying to
make things harder if it gets too easy. Yeah, it’s a little harder
Bob it’s a little more on the hips and the core. And naturally Bob, you know me,
the beauty of the ball, I just love the ball. If you happen to have a ball like
this. If you’re not and you want to get one, you’ll use it a lot especially if you
watch some of our videos. And I think, this is one I do all the time. Okay. So is
this how you do it Bob? There’s a lot of ways to do it, but just pushing down is a
nice way to do an isometric and you got some, it’s not like pushing into the hard
floor. Right. You got a little give there, which is kind of nice. And then now I think
it’s important that you start with your knees fully straight, lift your butt up
and then roll it all the way up. First you could do, just rolling it back. Oh
sure. Right, yeah, Pushing down while you’re rolling. Yeah, I’m gonna squish
the ball. If you’re new to this. Yeah. You’re probably gonna want to start it this way.
If you can tell, I’m squishing that ball a little bit
and rolling it and then as you get better you can do ten of those and you
know as it gets easier over time over the a week or two you may want to lift
up and this gets quite a bit harder all the way out straight all the way bend,
and then you can even progress to one leg over the top now a the bottom leg is
emphasized and it’s doing quite a bit more work and when you get really
advanced in your knee Olympics you could do one leg. But you don’t even need to be
the Olympics, I do those. Well Bob, you should be in the Olympics. Yeah I can’t wait to see Bob in
the Olympics. Senior Olympics. We at squats? No. You’re doing step up. Yes and
I’ll do the, yeah over there. Now where’s my cane? Can you slide that chair over
for me Bob? This is a real technical kind of an exercise. It’s simple, but you have to
do it right. So you can go to a stairway or a stool like we have here and you’re
gonna line yourself up like this, yeah good idea Bob. One thing that’s important here is that
you don’t want the knee coming in this way and you don’t want the knee going
out that way. What you want it straight up and down. This is very key for
athletes. Right. I mean we really want them to learn to land like that and what
you’ll see with a lot of injuries especially like ACL injuries. Right. and
they tend to land with the knee in. Yeah people land like this a lot of girls do
this. Right. and it’s that’s one of the big things we try to teach them is to
land correctly. Right, get them get the mechanics so it takes the stress off
those ligaments and where it should be in the muscles in the joint and a
healthy alignment so this is the motion we want to avoid and it’s just one of
those inherent things often times that happens people aren’t even aware of.
Especially women who are a little, who tend to be a little wider in the hips. Yep. And so
their knees tend to want to go that way anyway. And we’re not being sexist. They’ve
studied that and it’scalled a cue angle and it is because of the the anatomy
of the bone structure. One way or another this is what you want to do whether
you’re male female. This is the starting point and then you know the
finishing point could be you actually do some jumps keeping the legs lined up. Yep, if
you’re into athletics. Right. I want to show them from this angle.
Yeah because here, now now what he’s doing is he’s avoiding getting the knee
past the front of the foot. That, that was bad. This is good. So you’ve got a
lot of things you gotta concentrate on. Look at this foot. If I go down and touch
with my toe and I push up with my toe that’s kind of we call compensating or
cheating. Right. Ideally you want to keep your foot like this I’m just gonna touch
my heel like there’s an egg down there and I’m not gonna touch you know I need
this for balance. I need this cane because I really want to do these
properly. So why don’t you go ahead and put the foot down once Brad, I’ll show you
what I do when people do that. Oh! See he’s a nice therapist. Everybody wants to see Bob. Pain and torture. That’s what
physical therapy stands for. PT. Repetitions. The goal is three sets of
ten. You might start out with ten, will be enough for a day and as you build up
over three weeks. The famous ball on the wall. Well now we’re changing it.
We’re adding to it. Yeah, here let’s get this out of the way. All right ,just
simple squats on the wall. The ball works great for this because, you can keep the
knee in good position, hopefully I won’t slide forward because I got slippery shoes on.
Right. So he’s got kind of leather shoes on. So you can go way down. You can get
the legs level. Right.I think I’m level. Oh let’s look at it. So he’s talking about there
if you don’t want to go farther then go down, yeah. Yeah that puts a lot more
stress on the knees and you know there may be some of the posture with this too.
Oh look at this. There’s some posture exercises. The beauty of the ball. Again
three sets of ten is the goal. You might start at one set of ten and get. Bob
you’re right in my way. I’m sorry. People can’t see me talk. I don’t
know if they want to see me or not, it might be a good thing.
Anyways excellent way to work on those knees. First the range of motion then a
strengthening and then the weight-bearing exercise of the mechanics
Bob. Nice progression. This is one of those things where we can fix the knee, but
there’s that one part that were having a hard time. Brad and I can fix just about
anything except for that broken heart. But we’re working on it. We’re working on it. You
know there was one of those little video things that was right in the way the broken
heart I was watching one of our films. Can you fix that? Film what?
Those little push button things if you want
I’m gonna put it over your face again you

13 comments on “Top 5 Knee Exercises to Reduce Pain & Injury. (Stretches, Strengthening, & More)

  1. Shane Ashby Post author

    Thanks for the great video guys! I’m doing all five as we speak. Any chance though we can have more about knees?

    Reply
  2. Joel Gould Post author

    Yesterday I was at a trampoline park and I did a backflip and landed arching my spine as I landed, instantly I have back pain between me shoulder blades. Any idea on what it is and how I can fix it?

    Reply
  3. A K Post author

    Hi physical therapist!,
    How to identify that mid or lowet back pain is causing due to muscular or backbone issue or any other?

    Reply
  4. Donna Cochrane Post author

    if I have a cyst i back of m knee From maniscus injury 10 years ago. No apparebt reason for the cyst growing so don't know why What can i do to make it better without surgery I have to waita year

    Reply

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