Fix Your Knee Pain – Do These 4 Exercises [In Home]


Fix Your Knee Pain -  Do These 4 Exercises [In Home]



hey Thomas here are you suffering from knee joint pain do you wake up in the mornings and your knees just feel really stiff it's annoying or after your exercises you really feel this knee joint pain or maybe right now you just feel that your knee joints aren't as stable as they used to be if so you're gonna watch this video cuz I'm gonna share with you three to four exercises you can do these very simply in home they'd only take a few minutes and they've been proven to greatly improve your knee joint functionality and reduce and alleviate knee joint pain all right these exercises that move share with you are gonna be focusing on developing strength around the knee joints and particularly in the quadricep the hamstrings and the adductors here and what's great about these exercises is you can do these laying down in home they're also going to be focusing or we're gonna be performing isometric contractions now I got these exercises from a study that was performed to people who took part in this study they were between the ages of 45 and 65 and they had osteoarthritis and they were suffering from knee joint pain and also reduction of knee joint functionalities so you know they're in a pretty bad situation there they implemented these strength building exercises for five weeks and saw a great reduction in knee joint pain and also an improvement in knee joint functionality so if you're especially if you're in that position know you're 45 to 65 years old this study was proven with people just like you so the first exercise here is we're gonna be taking a rolled-up towel now we're just going to be using this as basically support and holding it underneath our knee joint here and what we're gonna do is attract with the quads lift the leg up off the ground you can flex the toes here and we're gonna press the back of the knee into the towel you can also do this with a foam roller I've seen people do this before it gives you a little bit more elevation and you're going to be squeezing and holding that down and we're gonna be holding this for five seconds here so gonna hold for five seconds and then relax and repeat for a total of 10 reps once you do that you're gonna go to the opposite side and do the same thing second exercise you're gonna go into is we're gonna be laying down on the ground now laying flat and this is called leg lifts we're gonna be lifting up the left leg just about 10 centimeters off the ground making sure to really contract with the quads to lift the leg up hold for 10 seconds so the last exercise we had we held for five seconds this one we're holding for 10 and then we're going to relax and repeat again for 10 reps or 10 leg lifts here you're gonna want to switch and make sure to go to the opposite side as well the third exercise is going to be a hip adduction exercise we're gonna be squeezing into our towel here you can fold this up or a pillow or you can double it up but you know basically she wants something that we can squeeze our legs into very simply here we're gonna light down it get on our mat here and what we're going to do is again perform a isometric contraction we're gonna squeeze our legs into the pillow here holding for 5 seconds relax and then repeat and we're gonna do this ten times just like the other exercise alright this fourth exercise is an additional exercise I put in there originally in the study they just had those three exercises you just saw those are primarily focusing on developing the quad strength now through my training and what I've experienced it's always good to balance the muscle groups here and through the studies I've seen that's one of the biggest causes of injuries is imbalances in the muscle group so I want you to focus on developing that quad strength but I also want to add this last exercise so I put in for to develop that hamstring strength as well so we have a good balance here okay and this exercise I actually picked up from dr. axe he added this in there as well and I thought was a great exercise and I've shared this in in the past so we're gonna focus on the hamstrings here this is called the glute bridge one of my favorite exercise you're gonna be developing glute strength hamstring strength you're also gonna be opening up the hip flexors here so if we sit for a long period of time it's great to really open these bad boys up so we're gonna do is lay flat on the ground have it the feet playing in front of you shoulder-width apart we're gonna squeeze the glutes lift up hold the contraction for five seconds if you're more advanced you can go ten seconds and if you're ninja you can go one leg okay that's really gonna add to that contraction and you're gonna be holding here making sure to contract the glutes creating a straight line from the knee to the shoulders and holding here now you can add to this contraction as well you want to really get those hamstrings growing by pressing your feet into the ground and bringing your heels towards your butt so you have this added contraction or if you want to do that and you're gonna relax and do this for a total of ten reps all right so those are the three to four exercises you can start doing in home very simple here and in the study they did this for five weeks twice a day okay and they worked up to going into three sets for each session so start off with one set as you progress go to two sets and then go to three sets so that's that you know no excuses here you can do this in home very simple very safe and if you're advanced look for those exercises that are going to be a little bit more advanced for you you know you can do weighted squats they're gonna be great for developing the muscle groups around the knee joint quads here and also things like that you can do one-legged squats bodyweight squats things like this now if you haven't started your training with this yet then make sure to click the link down description start your training with us I have a flexibility resource for you that you can check out and you can get started also don't forget to subscribe like if you enjoyed the video leave any comments down below if you have any questions or requests for future videos and I'll see you the next one

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40 comments on “Fix Your Knee Pain – Do These 4 Exercises [In Home]

Thank you for video iam going to put into practice

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I dont think anything will help me now..both knees are bone on bone..with bone spurs growing..

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i thank you for yr help i needed that it helped me a lot

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I have moderate knee pain since a month
Will try this for sure and will update my results..
Very clear demonstration.
Thanks a lot.

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πŸ™omg thank you! This 4 exercise video is the answer to a tearful knee pain prayer! ..clear, concise, something I can understand and DO. You're awesome.. for REAL may you and your family be blessed.. seriously. πŸ™πŸ‘

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Can anyone tell me for how many months I have to do all these exercises? I am doing all these since 2.5 months and from last 3 days I was very busy so I couldn't do and my knee pain is back πŸ™

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I have knee pain that the doctors have no clue what it is and it makes me unable to use it and I'm 12

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Supper. Thank you very much sir

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thank you very much ..

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can you gain muscle doing these exercises 3x a week (whilst eating a strict, high protein diet)

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Very good Exercise really relief knee pain thank you so much — J. Putta Swamy, mysuru, Karnataka, India

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Appreciate Video! Forgive me for the intrusion, I am interested in your opinion. Have you researched – Dinanlinson Rocky Position Approach (google it)? It is a good one off product for learning how to fix chronic knee pain without the normal expense. Ive heard some great things about it and my mate finally got excellent success with it.

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HI, My age is 35 years, I am getting pain and swelling at Knee place, suffering from 10 months. I consulted three more orthopedic doctors but no result. X-ray and blood test are everything perfect but why I am getting knee pain and swelling. please give me your valuable answer

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Cheers for the Video! Apologies for chiming in, I would appreciate your thoughts. Have you heard about – Dinanlinson Rocky Position Approach (probably on Google)? It is a good one of a kind product for learning how to fix chronic knee pain minus the headache. Ive heard some awesome things about it and my m8 after many years got amazing results with it.

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Very good that you mention the source on which you base your tips πŸ‘πŸ‘πŸ‘

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Appreciate Video! Apologies for chiming in, I would love your initial thoughts. Have you ever tried – Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is a great one of a kind product for learning how to fix chronic knee pain minus the hard work. Ive heard some super things about it and my work buddy after a lifetime of fighting got great results with it.

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Lovely video content! Forgive me for butting in, I would love your thoughts. Have you considered – Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is a good one of a kind product for learning how to fix chronic knee pain minus the normal expense. Ive heard some extraordinary things about it and my friend finally got great success with it.

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Lp nevu vedavau kanu ka andari ni nee group lochsrchu kovaddu

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Thank you for so much for the demonstrations. I suffered a schatzker VI fall shattering my plateau and entire knee. After discharging myself from hospital 2 days after my major surgery I went home. The nursing staff at the private hospital were pathetic. My son inlaw and daughter flew up to help me unpack as it was only my 2nd night on my new home when it happened. I could feel my toes move and felt for broken bones, so stubbern jerk, that I am slithered on my healthy right side to bed. Still was in deny anything serious had happened despite my primal screams when moving my left leg. 14 hours later an ambulance was called and I had two operations in 2 days. 10 days after coming home I was accepted to to a rehab orthopedic step down hospital. Physios and OTs worked me intensively and I was very grateful. However when I was discharged I was given a home program which is impossible to follow as no knee bending or pressure is allowed on the leg. I am to say the least impatient and rather hyper. None of these exercises are suitable for me and I have carried on with the exercises prescribed by the physio till my next appointment April 29. Please could you do a program for people who can only use one leg for about 3 months. I am in a wheelchair. Thank you, kindly.

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Thanks my friend, I try #1- Towell leg extension. Now better than before.

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Just had knee surgery. Sounds good hits the sore spots. Thank you.

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Awesome thank you these are good my physical therapist taught me the last one. Lol Good Stuff Man thanks allot…

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OMG that is the worst toupee, cool info just can't stop staring at that hair beenie. Shave your heads guys it's WAAAAAY sexier than trying to hold onto your reverse mowhawkπŸ‘πŸ’–

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Thank you so much! I will definitely give these a try!πŸ’ͺπŸ½πŸ‘πŸ½

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Lol in 7th grade and still geting knee pian from lifting

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Omg! It worked! πŸ‘ŒπŸ‘ŒπŸ‘Œ
When you wake up and feel your kness in pain. Thanks for tbis video it really works. 😊

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Thanks for the video. I have a question, #2 exercises hurt my back.

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I like how you said if you’re a ninja you can go one leg… does it take long to progress to ninja?!

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Excellent exercises ! Thankyou! πŸ™‚

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Going to give it a try.

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Basic concept is to strengthen quadriceps?

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Thank you! This is the first video I've seen for knee pain exercises that doesn't involve hurtful high movement exercises yet still yield results. Cant wait to see if it works for me πŸ™‚

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