3 Best Exercises For Painful Bone On Bone Knee Arthritis
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- čas přidán 7. 06. 2024
- Bone one bone knee arthritis pain can heal naturally with exercise. It is possible to avoid having surgery, like a knee replacement, if you can get the knee arthritis under control.
Exercises must be done a specific using the right muscles. Often people with bone-on-bone knee pain make their knee worse with exercises because they’re exercising muscles that are already too strong.
This feeds into the knee arthritis problem and makes the bone-on-bone situation worse over time.
Getting painful knee arthritis to flare down usually means getting your glutes working very well. In this video, we cover these exercises.
We also go over bonus tips that will help you heal your bone-on-bone knee arthritis.
Below are the links to the videos mentioned:
”Easy Self Treatment For Kneecap If You Have A Knee Cartilage Problem”
• Easy Self Treatment Fo...
“Does Walking Help Knee Pain?”
• Does Walking Help Knee...
“How To Instantly Fix Knee Pain When Going Up And Down Stairs”
• How To Instantly Fix K...
00:00 3 Best Exercises For Painful Bone On Bone Knee Arthritis
00:32 Tailgate swinging for bone on bone knee arthritis
03:44 Glute Squeezes Face Down for bone on bone knee arthritis
08:42 Bridge exercise for bone on bone knee arthritis
12:38 Bonus Tips
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
You have told me more about helping my knee than any doctor. All the want to do is to do knee replacement. I have good range of motion. My pain is bad when I go up and down stairs. I can’t stand long or walk more than a mile at a time. I am going to do these exercises and get better. I’m 75 and work 4 days a week. I’m not ready to give up. I was supposed to have surgery last year and my doctor had to cancel to have her baby. It was meant to be. Keep helping me.
Me too 77!
78 and best I have found.
I started doing backwards walking everyday for about 15-20 minutes during my walk. In just three days I was able to sleep without the horrible hip and knee pain I was having.
Been doing these now for two weeks and it seems to be helping the knee arthritis in my left knee. You make so much sense on all your videos!
WOW! Three days of these exercises and I'm walking again without pain or cane!
Thanks so much!
WOOOHOOOOO!!!!!!
This is fantastic to hear Toni!!!!
Thank you for updating us on your success!!!!
Are you okay now ?
Thank you for sharing all of these videos on bone on bone for the knees so much. I’m watching, listening, water water water, and doing trying to avoid surgery, and getting stronger every day! You’re a God send! God bless!
You're welcome Marcia!!! YOU GOT THIS!!!!!
Marcia how are your knees now?
I just had my right knee replaced. It was extremely knock kneed. It's straight now. My left leg feels like these exercises can stave off the 2nd knee replacement. This knee is straight. But, the replacement knee that was made straight is longer than the left. I'm almost thinking I should replace the left in the hopes the length will even out. At the moment, I use double shoe inserts in the shoe of the shorter side. I wonder if I should save my left knee or just replace it
@@joanallen5253how is the knee after the replacement dear. I'm 60 n my knees killing me. Due in 3 months for surgery
Thank you Dr. David. Your videos are definitely helping
I'm a very active female veteran, but severe pain in both knees are slowing me down mentally, physically and spiritual. Have been referred for knee replacements in the future; but nothing has been scheduled yet! I swim, line dance, etc. I pray, hope, rub ointments, lose weight etc. plus your exercises will help to improve my knee health. Time to drink some water.❤
Hey Carla! Sorry to hear you have severe pain in both knees :-( It's time to put in the hard work to avoid knee replacements! Here is a great playlist we have on knee arthritis pain help so you can continue to swim and line dance for a long long time to come! ❤️
“Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
In case you're interested, we also have a knee arthritis recovery program! :-)
“Knee Arthritis Recovery Program”
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Look into castor oil compresses
@@auntiedoodles6898🎉 17:43
Your work is fantastic
Thank you for a lecture.
Thank you for sharing
Dr.Manuel, Good deeds bring great reward! God bless.
Thank you so much. I’ve bone on bone knee arthritis and awaiting surgery. This is very helpful - more so than any doc I’ve seen!
I love your videos! I can only do these exercises twice a day due to my job so I hope that will be enough to improve my knee pain. I'm definitely going to do them hourly on my days off!
I am also watching. What you are doing is very great. Thank you so much.
Thank you for making this video, no physio or orthopedic has ever told about shifting load to gluts. Going to start with the exercise. Hope to get back in shape.
OMG! I was at the ortho today,sitting on the table waiting for him to come in to look at my knee, and I was doing exactly that. After I left (need a knee replacement) I was able to go to the grocery store, the drug store, and out to dinner!!! I had no idea why, but that had to have something to do with it. So glad I found your channel because he wants me to go to PT, but I can't afford it. So I'm going to try all of your knee exercises.
YAYYYYYYY!!!!!!
This is fantastic to hear Darlene!!!!
Thank you for updating us on your success!!!! We hope you get to feeling normal again so you can delay a knee replacement as long as possible!
My Goodness!!! Thank you! These exercises make so much sense! You are a blessing. Thank you!😊
You have helped me more than my HMO. Wish I could get my money back and give it to doctors like you and others online who have actually helped me.
You are a great doctor young fellow God bless 🙏🌍
THANK YOU SOOOOOO MUCH FOR THIS INFORMATION!!!!!
You're welcome Elke Milanetto!!!
This is wonderful information. Many thanks.
Of course Asit!!!
Thank you Dr David
You're welcome Eugenia!!!
Extremely interesting and very well done. Thank you for great info!!
You’re welcome Peggy!
Thank you so much for this video. Really great
You're welcome Moira!!!
Hi Dr. David, My MRI shows a grade 4 chondrosis in the right patella femoral. This explains the major knee pain when walking and the steps are a killer... I have been watching many of your videos, and this one is the PERFECT one for me and my injury. I've only been doing these three exercises for a few day, but it's made a huge difference in my pain. I can't Thank you enough for sharing your wonderful gift of healing. A true Angel ~ much love from Pennsylvania!
Love your videos, so much good information, Thank you!
Thank you Peggy!!!
Thanks your exercises are right on time. They are very helpful 👍
You're welcome Yvonne!!!
Helping us with these exercises thank you
Of course! You're welcome Angie!!!
fantastic, do not want surgery, you have given me hope.
I have knee, hip and spinal arthritis and will start these exercises today. I hadn't had knee pain in years, but thought I would "get healthy" and added walking to and from my post office. I live on a steep hill. I think tackling that hill is what caused the flare up! Thank you for these videos!
Thanks for this video
You're welcome Angella!!!
Thank you, your videos are very helpful. Your explanation is far better than any Dr and your advise really works. Appreciate your help. You are excellent. Results are phenomenal
Thank u Sir! I am taking all your excises and advice! God bless u and ur family for all that u are doing for us who are suffering 🙏❤
Hey Maura! You're very welcome! God bless you!
Dear Sir -
I have suffered many years with painful knees. I’m at the point of agreeing to knee surgery because of severe pain and the inability to walk without severe pain. Obviously from here videos my stretching has been too intense and probably the reason why I’m in a big huge orthopedic flare up.
I do Aqua Spin (riding a bike in water) twice a week and I always do Deepwater aerobics once a week. I’m not sure if either of these are doing me more harm than good? I have to walk now with a cane and can’t walk too far at all. My knees are incredibly stiff painful. I have huge Baker’s cyst behind both knees both knees. I want to do one of your programs but I’m not sure which one I should do?Can you please advise me thank you so much you’ve actually given me a little bit of hope that maybe I can avoid total knee replacement. X-rays and MRIs dictate that I need knee replacement of both need ASAP. Appreciatively,
Marilyn
Thank you so much for being so caring. I was advised, because I have one knee, bone on bone, for the need of a replacement in the future, I said, "No way, I am going to find excercises to heal. Started my first lot of excercises today. Thank you so much. I also started pilates a few weeks ago, in the hope that will help also. Will keep in touch regarding progress.🙂
Great will try it out
Please let us know how it goes trying this out Kee boon leong!!! 😀
I was just told I need knee replacement bone on bone and bad arthritis. But then going over past surgical history, Ive had post op infection several times...I'm too high risk for replacement. Came home and stumbled upon your videos first search. Im sold. I've started doing somenthings you recommend and feel relief and I've barely touched the surface in getting started. I'm excited to see what happens!
Great video thank you
Glad you enjoyed it! 😊
Thank u for sharing this info..
You're very welcome Christine!!!
Thanks for valuable advice 👍👌
You're welcome! 😊
Thank you Doctor!
Hey Hong! You're very welcome!
Outstanding. Thank you
You're welcome Joe!!!
Thank you so much, Doctor you're the best.❤❤❤❤❤❤❤❤
Hey Cora, you are very welcome! We are grateful for the opportunity to assist you. 🧡
Ayuda mucho esos ejercisio, bastante...😊
I am very pleased I found you I have bone on bone and already I am feeling the difference Everything you explained was so easy to understand when it came to the different exercises I will uptake my water intake Thank You I will be working on my glute muscles
Great !!!
Thanks your tips really help I do exercise and stretch but didn’t know about the quads. Will watch your walking next .
Hey Vilma, we're glad that you're learning!
Hey I just subscribed to your channel I've been struggling with bone on bone knee pain for the last 2 to 3 weeks there are times when it's really excruciating and I've done everything from he to ice to stretching to bengay Manteca de ubre
And I came across your CZcams channel and I've been trying some of the exercises that you have on the bone on bone knee pain and even though it's just been a few days I have found some kind of relief
And I just want to say thank you so much for doing these videos to help other
You are a Godsend God bless you and your family 🙏🙏
I will get evaluated by physical therapist next week then I have my orthopedics appointment in 2 weeks and hoping to get x-rays to see what's going on
I have faith that I can do what I have to do to get better and not get a knee I trust God and I have faith in him and also in people like you who so graciously put out videos to help a person in need
God bless you 🙏
Hi Johanna,
Thank you from the bottom of our hearts for subscribing to our channel and for sharing your personal journey with us!🧡 We genuinely understand the pain and challenges that come with bone-on-bone knee pain, and we applaud your effort in exploring various remedies to find relief.
We are truly humbled and grateful to hear that our CZcams videos have provided you with some measure of relief, even if it has only been a few days.
Your kind words and appreciation mean the world to us. We are honored to be a part of your journey toward healing and recovery.
We wholeheartedly wish you the best in your upcoming evaluations with the physical therapist and orthopedic specialist. May these appointments provide you with valuable insights and guidance on your path to wellness.
In case you are interested we do have additional information and exercises in a playlist we have compiled for “Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We'd love to hear how you are doing as you progress.🙌 Please take care!💐
Thank you for your bone on bone excercise I suffer with both legs
Thank you!!!!
You're welcome Rose Marie!!!
Thank you so much
Hey Myrna! You're very welcome!
This makes so much sense - going to have to get creative to find somewhere in my flat where I can swing my legs like that!
Interesting--one of the few who correctly uses the words "lie" and "lay." Congratulations!!!
Hahaha! Things lay and people lie 😉
Thank you so much 🙏
Hey Sunita, you are so welcome! Hope you find this information useful!
Wow ! I Found you by accident, you spoke clearly and now going to try the exercises daily.. Also, will increase my water intake...Thank You !! 👍
Welcome to our channel Linda!!! Thank you for the kind words!
Please let us know how it goes trying these exercises out. 😀
Hi, Linda,don't go in kito diet for a longer period... It will b harmful for ur health..
Thank you for the free exercises. I would love to get your 29 day one for knees but I would need a DVD. I do the swing with light weights I seen from a different chiropractor in California.
Hi doc....can you please,please recommend exercises to relieve shoulder/bicep pain?? Many many thanks 🙏🙏
Thank you Doc for replying to me. Greatly appreciated. 🤗
You're welcome Anju!!!
Just to let you know that through your guidance I managed to purchase the Quinear knee massager. I watched your video. Thank you for that. Using it for the last 7 months. And enjoying it.
Thank you for sharing these videos for knee . today it was good day for me I walk the way you teach me I find out I didn’t have no pain thanks again
YAYYYYYYY!!!!!!
This is fantastic to hear Zahra!!!!
Thank you for updating us on your success!!!!
I have learned a lot from your videos that i didnt know for long time maybe because some doctors has led us to belive to do workouts or exercises and even stretching that hurts my knees.. i have to start unlearmg these to save my knee from surgery thank you so much for this!
You're welcome Chi Ocampo!!! We're happy to be a resource for practical, sound help for your knee arthritis!!!
THANK YOU DOC. FOR SHARING WITH US THIS WONDERFUL VIEOE ! I HAVE TO TAKE CARE OF MY KNEE !💞
You're welcome Chuan mee lee!!!
Excellent advice as always! I can feel the difference when isolating the right muscles. Great Reminder to drink more water too!
You're welcome jazzispirit!!!
Thank you 🥹
I’ve just started watching the first knee exercises
I’m sitting on kitchen table now .
I had car accident at 19 and fall on knee 3 years ago .
I’m in tears of hope now.
I also have severe coccyx pain sitting & chronic lumbar pain.
I thank you .
I just want to be able to sleep
Thank you
Nicola 💜
Wishing you all the best! 🧡
@@epmanualphysicaltherapy
Thank you for taking the time to personally respond to me.
I can tell you really care ..
Maybe you have experienced pain in your life , yet for a reason you are helping thousands of people,
From my heart to yours thank you 🥹🤗
God bless you my Friend
God bless you as well Subhan!
🌻You’re AWESOME!!!🌻
Thank you Lynn!!!
Thank you for your great efforts 🌹🌸🌺👨🍳👍🌸
You're welcome! 😊❤️
Thank u sir from th uk 🇬🇧 il try thanks
Hey Eileen, Greetings from Texas! 🧡🇬🇧 We'd love to hear how you are doing as you progress.🙌 In case you are interested or if you haven't view it yet we do have additional information and exercises in a playlist we have compiled for “Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an online knee arthritis recovery program that is available. Once purchased you have lifetime access and we have a 7-day money-back guarantee from the time of purchase just in case you feel it is not the right fit or time for you. The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems, and other knee conditions.
To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
We wish you all the best in your road to recovery! Please take care.🌟
Thank you so much I Ave found you when my pain is so severe on knee joints both cracking all day up ad down stairs
Hi Julia, we are so excited you found us! We're very sorry to hear that you've been suffering from severe joint pain in both of your knees. That is incredibly challenging to deal with and we hope you can find some relief soon.
We do have a knee arthritis help playlist you might find helpful. You can access it here:
“Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
If you are looking for a more progressive approach to your recovery we do have a knee arthritis program The program is similar to our in-person treatments minus the manual manipulation. We have a sale on the program that will end today. You can use code APRILFLASH upon checkout to redeem the sales price.
The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
We'd love to hear how you are doing as you progress.🙌 Please take care!
Thankyou. ❤
Hey Sunsation! You're welcome!❤️
Just found you and started your exercises. I have generalized osteoarthritis. Any exercises for feet back neck?
This is interesting,
Great video! Could u please give advice for bone on bone shoulder osteoarthritis? Thanks 🙏
Hey bpnrthapar! That's a great suggestion for Dr. David. We'll make sure it gets added to the list! Thank you!
Have been doing the glute exercises but have found if I do it too intensely it makes the knee pain worse.. I leave off for a couple of days and will slowly get back to it. Like the tailgate exercises.. Thanks for your in-depth podcasts. I have stage 1-2 knee pain.
I have this problem and X leg. What should I do additionally to these exercises? Thanks a lot for sharing🙏🏻
To me you need a Nobel anti pain prize! Thank you so much!
Thank you for sharing this exercises.i am one who suffers this kind of pain.
Hey Luz, sorry to hear about your bone-on-bone knee arthritis :-(
We hope you start to get relief with these exercises.
Be sure to learn and apply all our info here to get the full effect. In case you need it, here is a playlist of our knee arthritis videos:
“Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
You really should consider joining this program too:
“Knee Arthritis Recovery Program”
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
Thanks from OZ
You're welcome WM W!!! 🇦🇺
I have found your exercise videos very helpful. I have had a right hip and right knee replacement. I have OA in my left knee as well. I have a rather sizable Bakers cyst behind my right knee and its becoming painful. Should I see an ortho surgeon to have it drained? Thank you
You have so many good videos. I pick different ones weekly to do. As I said previously in comments here, common sense PT 👍😀
Hey Kathy! Thanks so much for your kind words!!! ❤️
Thank you doctor. Will do all the recommended exercises. I injured my right knee about 18 years ago because of not warming up before a run. It started swelling with water then which needed to be drained. I have a crackling in both my knees when I move them & I also have varicose veins. I realised that my knees are not really getting a good supply of blood as a result & I also dont drink much water which is going to change immediately. I do not want to go for an arthroscopy as I have heard people complain of pain during cold days. I can walk without pain but I cannot dance or run and a result I have back pain from not being able to exercise my back by dancing. What do you think the crackling sound of my knees mean? Should I go for an arthroscopy ?
My favorite PT who gives us common sense exercises!!! 🙂
Thank you Kathy!!! That's a great way to put it - common sense exercises! We love it!
Very good exercises. I tried them. But I couldn’t find any video on how to walk correctly using the glutes
Top!
Thank you Luz!!!
Dr.Manuel,you have been extraordinarily helpful to me with my recovery. I do have one question that I am hoping you can give me an answer to. Ok,my bone on bone knee arthritis is definitely at a great spot for me to begin your exercise regimen. I'm currently learning the best nutrition plan right now and I am also working on my gluts daily but my knee is stuck straight. . In all honesty do you think that I have a chance at getting my leg to bend again? My other leg (left) is completely fine and healthy. I will continue to listen to your directions and continue with the exercises and learn what supplements are the best for me to be taking.
P.S.) is collagen 1and2,,citrus fruits, and ginger along with shell fish with turmeric and ginger all good foods to be eating
Thank you very much.
Thanks for sharing
Many people do have some joint issues, it varies from person to person.
We exercise moderately.
We need sunlight and also a bit of walking and stretching to balance our emotional health.
Hey Dana, You are very welcome! You are right. Getting a little sunlight and putting focus into our self care is so important. 😃
I need to learn how to flex my neck. Ty
Thanks a lot. I learned a lot and will keep doing what you said. You're Gos sent since I had been for awhile that I need to change the way I walk, walk-up/down the stairs and find exercises to help my knee. Too bad that I live in CA, otherwise I would be seeing you.
I mistyped. You're God sent. That's better.
Hey Zenaida! We're not too far away 😉
We're happy to be able to help you here on CZcams 😊
I was told in the emergency room a few days ago that I have knee arthritis and my left knee hurts so bad I can’t walk without a brace on it. Thank you so much for these exercise. Can you talk about people who have to wear a knee brace because I can’t walk without one right now.
Great for your kind guidelines and good vedios .dr can I send u my x rays so that u can guide me better exercises and for better treatment.thank you
Hey rajeswari bujji! We aren't able to accept x-rays or any imaging. Dr. David does a livestream every Monday. You're welcome to join the livestream and ask him any question you like live.
I'm saving all the exercises to do. Question am I to do all of them daily or some one day and some the next day?
Hello Doctor. I had Mencius tearing I under gone stem cell surgery. For both the knees. Pl advice some exercises and how much time it takes to walk properly. Iam from India Ouse to watch your videos and I very much impressed.
Thank you for your videos. In April I fell onto the rim of the bathtub hitting my left lower chest. ER. Four fractured ribs. Since healed. But Aug. X-rays showed “nearly entire stomach and long segment of transverse colon ABOVE diaphragm.” Could bridges put pressure on organs, pressing heart/lungs? Definitely need stronger glutes for knee arthritis pain.
I don't see any links to other videos, e.g. how to manually move the kneecap.
I just watched this video and I am sure going to try these exercises. I just wanted to ask you how I can do the laying down exercises. I have a bad back and can not lay flat on my back or on my stomach. I have a craftmatic bed and can go down quite a ways, but not flat. I am taking snovial fluid (Baxyl) daily and it is expensive and doesn't take away all the pain. I sure hope that these exercises will help.
I'm hoping this can help me. My knees are pretty far gone. Since I am overweight I can't exercise, and the Dr I saw is obviously worried about his mortality rate. There are many reasons why I got in thus condition. Thank you for showing all these exercises! I have missed so much of life, it is very depressing!! Basically trapped inside my home.
Hey Mary, sorry to hear about your knees and weight. If you're more than 70 pounds overweight, your priority needs to be addressing your diet more than exercising. Not that you can't try exercise by any means, but you likely won't see as much improvement in your situation by focusing on exercise. Getting the extra weight off will make a significant improvement to your overall health and that is worth A LOT!!! Don't shy away from addressing your diet by focusing on your knee pain too much.
Mary /give the Darko Velcek protocol a try. He is an honest doctor and “out of the box”
Promise it will stop you eating so much while replacing minerals. (which is the reason we eat veg )
Go girl !
Thank you so much, saw a consultant today who dismissed my thoughts about my muscle imbalance due to scheuermanns kyphosis and scoliosis causing more damage to knee joint( bone on bone at 55). Was told 20+ years ago would need a knee replacement but was too young, managed it until now. You have given me hope to manage it the best I can.
Hey Theresa, It is our pleasure! We are very sorry to hear that your concerns were dismissed and that you have been struggling with damage to your knee. It's exciting to hear that you have newfound hope and we are grateful for the opportunity to provide assistance to you. Please update us on how you are doing as you progress! 😃
Please tell me what to do about bucking of knee
Oh thank you for this video. Hope to reduce my joint pain following your recommendations. God help me please...........
You're welcome Teacher Josephine!!! We hope you get improvement too!
I don’t have a place to do tailgate swings and am wondering if I can do them with my feet on the ground while swinging in a Sky chair.
Doctor, please:
Do you think Hyperextension exercise is good for glutes?
Thank you!
I was looking for help and I think you provided it. I was recommended for double knee replacement, however, turns out I have allergies to all metals used in the replacements, including the metals in the cement. Waiting on metal tests from Germany for the alloys used in ceramic. I believe my pain has been reduced by doing these exercises. Thank you.
YESSS!!!!!!
This is fantastic to hear @user-yn8du3jq5r!!!!
Thanks for letting us know this worked for you!!!!
Hopefully everything goes well for you!!