The 11 Worst Activities That Make Knee Arthritis More Painful
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- čas přidán 18. 06. 2024
- Knee arthritis responds very well to the right and the wrong activities. If you hurt, get more stiff, or swell more in your knees, then you’re certainly doing something that is going to make your knee arthritis worse in the long run.
It gets very confusing for people when they’re told by medical professionals to do certain activities even though it hurts to do it. People often suck it up and grit through the pain and worse knee symptoms.
The reason these activities are often recommended by healthcare professionals is because for some people at certain times, they might actually help…but they could also be disastrous when done at the wrong time for the wrong person.
Knowing who needs the right exercises, knee arthritis treatment, and what activity is really a specialty that not many healthcare experts have. And they’re doing the best they can with what they know.
In this video, Dr. David tells you the 11 worst activities that make knee arthritis more painful.
Looking for free advice, exercises, and tips for knee arthritis problems?
Check out this playlist:
⚡️“Knee Arthritis Pain Help” • Knee Arthritis Help
⚡️“Walking & Stairs Advice For Painful Knees, Hips, And Ankles”
• Walking & Stair Advice...
🦵Learn more about our Knee Arthritis Recovery Program Here: www.epmanualphysicaltherapy.c...
00:00 The 11 Worst Activities That Make Knee Arthritis More Painful
01:07 #1 - Walking
03:48 #2 - Elliptical
05:36 #3 - Swimming
07:48 #4 - Cycling
09:29 #5 - Knee Extensions
12:18 #6 - Quad Sets
#7 - Sit To Stand Exercises
15:00 #8 - Squats
16:00 #9 - Lunges
17:06 #10 - Aggressive Stretching
18:23 #11 Quad Stretching
#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 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.
In 2014 I jumped off the back of my work truck, a height of about 6ft. I'd done this many times b4, but this time my Knees buckled & I laid grimacing. To cut a long story short, my Orthopaedic Surgeon,highly recommended I have a double hip & double knee replacement, but I declined, opting to have my left meniscus removed instead! Eight years later, having adjusted my diet which includes daily intakes of Krill & vitamin K2 (M7) pills, exercising regularly, especially strengthening those Glutes, this 70yr old is still climbing ladders, doing all our own home maintenance work, pain free. I think I dodged a bullet! Thanks Dr David...I include many of your strategies👍
Thanks for sharing! How does removing the meniscus help you to do these activities without pain?
@@annsawyer6947 I'm interested as well, why did he removed his meniscus?
How encouraging to read this. You are an inspiration to us 🙏.
Great 👍
John Norms, good for you for having the courage to not have the surgery!! 👏👏👍. Surgery is not the answer to everything! I tore my Meniscus around 45 years ago and refused surgery and healed myself with vitamins, Physical Therapy, and massage. The Meniscus has not bothered me since then. I do have arthritis and pain only if I eat foods that’ll irritate it, otherwise I can walk around pain free like normal!!
WOW! Talk about “looks being deceiving,” I just started bicycling outdoors again, in an effort to strengthen my legs. & I was so happy to notice some nice definition forming in my quads. I took it as a sign that I’m getting stronger, doing something right. I had no idea it was a result of overworking my knees. Bummer. Happily, I discovered you & your awesome content. So, I’ll just have to start squeezing my butt when I ride, cuz I love riding my bike too much to give it up. I’m a senior & just getting back to riding on a regular basis after about a year & 1/2. So people are already looking at me sideways as I wabble down the sidewalk, getting my bearings. Wait til I start squeezing my glutes as I ride. That’s gonna be a sight. 🤣 Thanks very much for this crucial information, Dr. David.❤️🙏🏽😁
I ride to alleviate my knees, 10-12 hours a week. Making sure I have my seat high takes pressure off the quad also think about your ankle rotation using the calf muscle more, this tends to use the back of my legs and glutes. Low seat is 100% quads, horrible. This works magic for me, if I go more than 2-3 days with no biking, my knees are painful. Good luck! Find what works for you.
Guys...Stop criticizing this video! Instead watch other videos of his where he gives demonstrations of what to do instead!
Dr., I want to express my gratitude for giving me HOPE; I’ve been so depressed because of the pain and every day is as bad or worse than the previous one! I’ve been following your advice and using my stationary bicycle. Please keep doing what you do, we need you! Thank you!!
Thank you.
You are much more than a PT; a great instructor and serious researcher.
I attribute most of my leg, hip, and knee problems to bad advice I received a decade ago from a VA physician. His instructions were a perfect match to what you describe as pain inducing.
Dr.David, you make the Most sense about Knee problems! We are so lucky that you share your knowledge & we are grateful!
This guy is the only person who seems to know my knee issues ! he knows his stuff for sure.... wish my Dr would watch his videos .
This was really helpful. I’ve never heard any of this, but it makes sense and now I know why things hurt when doing those. Thank you.
Thank you so much Dr David.
Thank you soooo much Dr. David!!!
Your videos have changed my life. I'm doing the glute exercises and working on the reformer is so much better. I'm walking now with no pain. Thank you, thank you
Hey Maureen, you are very welcome! We are so glad that we were able to help you!
Sitting here month 3 with a meniscus tear and not understanding why every time I take my 3 mile walk it flairs up. I'm also naturally very quad dominant so this video was a real eye opener. Thank you!
I'm currently recovering from miniscus surgery. Aside from huge amounts of physio and strength exercises, I walk. When I use my soft knee brace, my leg/knee feels alot more stable AND more importantly, isolates my Glutes. The difference between my quads and knees being sore after a walk, and my Glutes screaming in pain (the good/workout pain).
Thank you so much, Dr. David. Before I listened to your videos, the walking and swimming exercises were really giving me more knee pains. Thanks a million for your educational videos. Finally, I have learned how to exercise the right way!
Very helpful! Thank you for doing these. ❤
Thank you so much, Dr. David, this video has been so helpful. As I listended, I see where I was doing all the wrong things. I went tp a PT who strengthened my quads to steel strenght but I still had keen pain on steps and after walking a good distance. I did machines in the gym which set my knees on fire with pain worse. Of course when I didn't feel better, wasn't getting the results, I blamed myself. I understand clearly now what I need to avoid (all 11 of these activities.) and get my glutes stronger. Thank you again.
Ps. the weight loss, looks good on you! I am sure you can feel the difference. I watched your video where you talked about diet and foods that can help the healing/health process. All the best!!👍
ThanksDavid, great information
Thankyou very much for your videos 🌹
Walking is so so painful down the front of my shins, everything you have said makes so much sense now. I really struggle with os I’m only 50 and none of the doctors or consultants tell you how to help yourself. My physio is no help in keeping me mobile, you have told more in this short video than he has in over 3 plus years thank you
Hey Patricia, It's heartbreaking to hear that you have been struggling with the pain in shins when you've been walking.=( In case you are interested please feel free to check out our knee arthritis pain help playlist if you would like some additional information. 😃 We really hope you find some relief soon.
“Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
100% agree about the power of the glutes... Not only for knee but even more so for lower back. Always shocks me how little emphasis there is to how important the glutes are. The only thing that concerns me whether or not I'm allowing my quads to weaken too much by emphasizing glutes so much...
Thank-you! Your advice is helping me deal with my knee pain. 👍
Thank you - your explanations are invaluable ... One realises that good intentions - resolve but with a lack of understanding can do more harm. than good.
Fantastic explanations! It showed all what I am doing wrong, thank you!😊
Absolutely awesome video. Thank you and I hope many people watch!!!!
Finding your channel was a gift from the Lord as I'm guilty of several exercises you mentioned thinking I was doing the right thing. 🙄Thank you so much, look forward to watching more.
Thank you so much!
Excellent review!! Great explanations. Thank you for emphasizing this critical issue. I've have talked to I'm blue in the face about one needs to be aware of muscle imbalances. One of the main reasons folks have poor posture with walking, sitting and increased joint issues in their hips, knees and ankles is poor activation & proper use of their gluteal muscles, weak abdominal &/or weak back muscles and inflexibility of their ankles. You can make your brain more aware of a muscle group you want to activate and use more by "gently" slapping that muscle - gluteal mm while you are about to exercise that gluteal mm. You see athletes doing this all the time. Your brain is powerful. IF you don't activate and properly use a muscle, then your brain will just sort of not think about activating and using that muscle. Also, one gluteal muscle = one butt cheek can be working, firing & in use more than the other butt cheek. One must work on waking up that butt cheek with more brain awareness; especially of a mild neuropathy or nerve disease or damage is causing one side of your leg & or butt cheek to be weaker than the other. Butt muscle use and strengthening is mentioned so often because it's one of the most important muscles in one's body BUT it's also one the most ignored muscle (both mentally & physically), in the body.
Thank you Doctor I will try.
You should describe how to use glute muscles.
He already has a video with 5 exercises just for that
All I can say is THANK YOU, because I did most of the things what you explained not to do and made my pain worse.
Hey Qamar, you are very welcome! Sorry to hear your pain got worse, but we are glad we were able to help you understand better. If you are interested, we also have some great videos on what to do for knee arthritis problems. Here is a link:
“Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
We also have an in-depth, step-by-step knee arthritis recovery program that sounds like it would be perfect to help you get rid of all of this pain. In case you are interested in something like that, here is a link with more information:
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
All this makes absolute sense to me I had my right knee done tkr end of June but the more I do it seems like it's making my left knee sore and I'm doing some exercises that you indicate not doing I'd like to see more of what a person like me needs to do so I'm not making my left knee so bad that Ive got to replace it too. They offered to do both. Cuz knee replacement is just not that fun. Thanks
Your suggestions are so gentle and respectful to the structure of the body... SO respectful of the structure of the body. THANK YOU!!!
Hey Cynthia! You are so welcome! Thank you so much for the kind words and for tuning in. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee arthritis help. You can check it out here:
“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!🧡
Your explanation of the need for walking, swimming, and biking to be glute dominant is a wake up!
Thanks for this great advice
You are very articulate and your manner of speaking is engaging and easy to follow.
Thank you @mscommerce!!!
This makes so much sense. Thank you!!!
You’re welcome Eldoret!
Thanks soooo much. I’m learning a ton from you.
Thank you Dr.David thank goodness i came across your videos and I thank God..watching from Africa Kenya
Thanks, great channel.
At 78, never had knee issues until I started knee extension machine. Probably a big part of the pain I have experienced. No one warned me.
All 💯 true ! This had also been my experience. All our physiotherapists here in Switzerland prescribe exactly all these exercises which you listed, and they only make it worse. Your videos are eye-openers ! Thank you 🙏🏻
Thanks for sharing Skala!
I mow the lawn n it kills me for a few days after ward to get better
Same here in Pakistan.
Thanks you. Dr.
Call and John of your teaching I am doing your quad exercises and after 25 years my knees are consistently getting better. I have an eight bursitis… I’ve had wrong diagnosis, exercise training… I’m trying to get those strong quad muscles. I have a long way to go thank you for your information!😊
Thank you! This makes so much sense!!
Hey Caryn, You're very welcome! Glad to help!
Your advices are the BEST!!!! I feel fortunate to have found your channel! Know that you really make a difference!
Hi Joan, thank you so much for the kind words! We are very grateful you have found our channel and we are so happy that we could help. Just in case you're interested, we 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
We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!
That’s great advice, strengthen your glutes. I’m working my glutes for meniscus tears.
I must admit I find them hard to do. I’m 76, wish I had of started years ago, when I did these injuries. Thank David, I love your videos.
Love all your insights. Helped me so much. Again thankyou
I've watched this video before & decided to see it again. I'm glad I did because it made me realize that the manner in which I get into bed either to go to sleep or if I have to go to the bathroom in the middle of the night is probably this contraindicated stretching motion. Your information is a blessing. Sorry if my name icon comes up 2x. Some sort of computer glitch we don't know how to fix.
Thank you for these videos. They are so helpful!!!
Very helpful!
Thank you so much for your advice. I've been doing some of the exercises in physical therapy that you mentioned and progressively feeling worse. I told them yesterday that I wasn't going to make any more appointments until I could see if I saw an improvement after the third hyaluronic acid injection.
Thank you David for your very intelligent guidance with lnee problems
I am also doing clamshell and bridge for glutes, helped me lot thanks dear
Dr. David thank you for this! I’m 61 and this year I suddenly started having knee pain. I’ve always been active loved dancing, doing yoga. With this sudden pain I went to see my GP she has sent me to a orthopedic specialist and he told me I have a bit of arthritis in one knee more than the other. So PT it is he called it Core to bottom. Watching this video has completely acknowledged what I thought. I had worked out with a trainer when I was 36-40 and was in the best shape and continued with other exercises until this March of 2023 when I went to do yoga and my knees were in so much pain.
I can totally relate!
I’m to
I was so excited when I saw this video after years of focusing on my quad excercises ever since I was diagnosed with bone on bone from an x-ray five years ago I've been managing the pain with icing hot, but Epsom baths and Tylenol but my liver enzymes I've got too high from the daily maximum dosage of Tylenol, so I was thrilled when I saw your because it gave me hope I did the glutes exercises and last night my knee pain was the worst it's ever been in five years kept me up all night. I hope you're not a quack, because that would be a horrible thing to give people with so much pain false hope.
Thank you for being honest with the people by giving your valuable information. I really appreciate you. I pray to God bless you Doctor
Thank you sooooooo much..... your knee series and the way you so sensitively deliver the messages have been game changers!!!! My life means I must drive minimally 2 hours daily - having had partial meniscus removal and now arthritis develop in the knee and the ankle means driving with the left leg and foot is painful - do you have any tips Dr. Middaugh for alleviating the pain associated with driving? Thanks again - more than you know!!!!!!
Your advice makes total sense! I have a torn miniscus and knee arthritis. I feel like alot of the pt exercises I've been directed to do are to build my thigh muscles.
I had a torn meniscus on my right knee. I developed arthritis in my knee from letting the injury go.
Thank you so much Doctor for the advice. Awesome! ❤️
You’re welcome Teresita!!
I used to love going to the gym, but I did overstretched. Ten years later I have severe arthritis in both hips snd my lower back goes out. Thought water aerobics was a blessing too Thank you for your wisdom!!
You Are a Miracle Doctor ❤🙏
Thank you!!! I couldn’t figure out what was going on. I started having pain in my knee after doing all of those exercises
I was using this glute muscle technique durig my trip around Tatra Mountains. So 3000 meters up & 300 km with bags, tent and chondromalacia patella levl I/II xddd
I came up with idea of using quad muscle myself but i find your videos full of good ideas. They are very helpful for me, next week I will try back to running using consciously more glutes during down & uphills.
Also my therapist has similar ideas.
Anyway thanks for help and recomendaciones, you explain it very clearly.
Thanku I get it I have been doing at least half of these and I can see the logic in the muscle imbalance thanku info not wasted
Thanks for your advised
Hey Milton, It is our pleasure! 🙌 In case you are interested we do have additional information and exercises you can view for knee arthritis pain. If you'd like to check it out you can view it here:
“Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
Please take care! 😃
Your advice is so helpful. This and your other videos have helped me solve my knee pain problem caused by sciatica and osteoarthritis. Thank you.
Hi Nick! 👋 We are thrilled our video was able to help your knee pain! Thank you for your kind words! 🧡
I loved this video but was stunned when you you suggested one should give up walking for exercise. This has been my major form of cardio for years. Do you have suggestions for managing cardio exercises?
Hi Dr David, I’m so glad I came across your videos. I have question. With a colostomy is it ok to do the OA knee exercises please? Thanks and have a good day 😊
Thank you so much! I have been doing all of these things wrong.
Hey Sandra, we're so glad you've learned more about how to help your knee arthritis!!!
Great and most useful advice and warning.
Thanks a lot.
You're welcome Syed!!!
you are a life saver, thank you!!!!!!!!
I had a TKR January 2019 and did well but I over did that exercise #7 and also had a fall and ended up in pain just as before the surgery and have to use a cane all the time now. So thank you for warning others of the danger of overdoing this exercise.
What’s # 7 ?
Many, thanks, DR.
You're very welcome, @user-yn4hr8ij8d! We're glad this helped!
This is brilliant, everything we shouldn't do but please what should we do to relieve the pain?
Great common sense info. Not too many docs have knowledge and common sense. Brilliant. Thank you.i didnt watch the entire video as i first commented. I am over the moon excited at the very end. Im pushing 70 and feeling guilty that i wasn't doing most of the mentioned exercises and stretches. Especially pulling the leg back. I was frustrated that i lost being that limber. Hahahaha. Im a happy camper.
I love your detailed and clear explanations. Thank you!
Hi Silvia, thank you so much for the kind words! Just in case you're interested, we have
a knee arthritis help playlist. You can access it here: “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!
What a great physio Dr. David is. These videos are pure gold. My PT has never given me these detailed recommendations. I already have one full replacement and one partial. Six years later the knee with the partial is killing me. (I am a very athletic 68 year old woman who races single handed sailboats, plays Pickleball, and loves to hike and bike.) Makes me sad that maybe I could have avoided them, but I am assuming that I can still strengthen myself now that I have found Dr. David. If you are listening Dr. David--do you have advice for folks who have already had replacements and want to get rid of and/or prevent pain? The surgeon is now recommending a hip replacement too but I am going to avoid it (hopefully_ using your suggestions. But does everything you say also apply to my knees with replacements? Please answer! And thank you for your service to all of us!
Hi Dr. David, I love watching your videos, very educational and makes a lot of sense.
I have knee arthritis and follow your advice and it works well.
Thank you so much for doing what you do! YOU'RE THE BEST 👌
YAYYYYYYY!!!!!!
This is fantastic to hear Shaheen!!!!
Thank you for updating us on your success!!!!
Good explain ..dr.
Thank you sir, I agree with you, especially walking and elliptical work out..
Thankyou Doctor!!🙏
Should have seen your video earlier. It got me seconds watching your video & massaging my knee cap and got instant recovery. No more pains I've experienced since last year.
Thankyou Thankyou. 🙏🇵🇬🇵🇬
Wooohoooo!!!
This is great to hear Tanya!!!
We’re sooo happy to hear that you’re feeling no pain now!!!
I appreciate your video! Helped me understand what has been happening to me when trying to stretch. Strength vs stretch....YES!! Thanks so much for helping me!
Hey there, you are so welcome! We are so glad we were able to help you understand better.
Thank you so much Dr. David. Thank God I did not decide for knee surgery 3years ago. I have been given exercises mentioned in this presentation which are a NoNo. I followed your advice on tightening more of my glutes. I am so ecstatic something works.
I’m 79 y/o & retired RN. After listening to your presentation I was in pain on
both knees. Did your glute exercises for a week now & has helped to reduce the stiffness when walking. Please continue these presentations. I’ll share these with other retired RNs.
will try,
Yes, by all means strengthen your glutes! But what about strengthening your hamstrings?
@Joy Herb He said in another video not to strengthen the hamstrings either as it decreases resting muscle length of the hamstrings, which has the effect of over pressurising the knee joint.
I'm an ICU nurse with very inflamed knees. I'm on vacation this week and just resting. I will definitely start working out my glutes. I look forward to not hurting!
@@christicepeda1264 Have you ever taken cipro antibiotics, Christi?
Thanks Dr David
You’re welcome Thelma!!!
Helpful information. Thanks doc
Hi Kiran, you're welcome! Just in case you're interested, we 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
We'd love to hear how you are doing as you progress.🙌 Please take care!
Great video! How about one on which exercises we can do while dealing with knee arthritis and still trying to maintain/build muscles and strength?
Thank you doctor 👍
I learned so very much from this lesson….. I appreciate your help….. it has so helped me to know what Not to do…… and it is just so wonderful to run onto your videos…..thank you so so so much…..
OMG I thought it was just me who thought some of the ‘normal’ exercises were not helping, thank you so much for all this info!
Thank you 🙏 good information 👍🇬🇧
Thank you So much Dr.
Hey Mohamed, You are very welcome!😃 In case you are interested we do have additional information and exercises you can view in a playlist for arthritis. You can check it out here: “Knee Arthritis Pain Help”
czcams.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
Please take care!🙌
Dr David, you are the best! ❤️❤️
O my Lord, everything you said not to do I did, I have arthritis and degenerative meniscus and swelling, I will stop right now and focusing on glutes. Thank you so much and God Bless you🙏🙏❤️
Thank you for your help
Happy to help Penelope!
you are really speaking to my experience!!! No one was listening. My upper thigh muscles are fine, strong and fit. My knees still hurt and do not get better. Walk with my glutes!!!! I have been instinctively headed in that direction, and feel validated. THANK you for the info about how to work the glutes on the stationary bike.
All of what you said at the beginning up to 2 worked for me and stopped the pain in my knee , it was inactivity that caused pain
Thank you! Thank you! Thank you! I’m in the middle of an ITBS flare up. Your channel has done more to help my recovery than anyone else. Grateful for this video showing what NOT to do. Seriously grateful. Thank you! ❤️
Excellent descriptions n advise
Thank you sooooo much Minnie!!!❤️
Really great and helpful information 👍👍👍
Thanks for another great video ! And this explains why walking uphill is painful, until I turn around and walk backwards. The glutes take over. Thanks again !
You are a god gifted Sir. You are helping me and so many people around the world. God bless.
My problem I suffers my knees and I have also hips inflammation. Will it not be too much if I use gouts?
From South Africa. Doctor thank you for this awesome advice. I was actually doing everything wrong. Tightening my thigh muscles instead of my glutes. I have had two meniscus tear surgery and a bakers cyst removed. Now I have arthritis and calcuim build up on same knee. My doctor recommended first cortisone injections and if that doesn't help he wants to do surgery and have the calcuim and arthritis remove. Can you advise whether these will be good options. Thank you
Really very helpful 👍