Science Proven Knee Exercises to Strengthen Muscles Around the Patella to Avoid Pain

Science Proven Knee Exercises to Strengthen Muscles Around the Patella to Avoid Pain

Hi folks, I'm Bob Schrupp, physical therapist, Brad Heineck, physical therapist. Together we are the most famous physical therapist on the Internet, in our opinion of course Bob. Science proven Knee exercises to strengthen muscles around the patella to avoid knee pain. Now this is but from the Journal of orthopedic sports Physical therapy. Right. So it is science. It is and it's a, it's a well researched study done for people Who are active so I really it includes a lot of people that I think are gonna be interested in it Yeah, if you've got knee pain, you want to make sure you're strengthening in such a fashion that that knee pain is going to go away Not make it worse. Not make it worse. Right, if you irritate it obviously It's not going to help matters. Right, so. So yeah, let's, shall we well what about..If you are new to our channel, please take a minute to Subscribe to us we provide videos how to stay healthy, fit, and pain-free and we upload every day Also go to the Facebook and like us because Bob and Brad right there we are. if you like us we'll send positive vibes your way. They're coming at you right now and knocking you not getting you right off your seat Okay, so Bob, should we get right to it? Let's get to it. Let's go. Now the study was done on weight bearing exercises versus non- weight bearing. So they did both? Right. Okay, and they gave us numbers of degrees of knee flexion to extension Okay, so we're gonna start with non-weight bearing And this is kind of interesting to me. Am I going first by the way? Yeah, you go first. We're gonna go resistance And we're gonna focus on the quadriceps Okay. And that is the muscle is connected to the kneecap, the patella, which it all relates So I have a cuff around my ankle and I'm just gonna go ahead and attach an exercise tubing here Not a rotator cup, nope just a cuff. That was a joke, rotator cup. Some people call it that. That's an inside yeah. Okay, So this is a non-weight bearing exercise, obviously there's no weight going through his leg. Am I in the right angle? Yeah Now the the study suggests or the findings of the study are 90 degrees of knee flexion with variable resistance, which we have here. How does that feel, Bob? now we're gonna go to 45 degrees which is about half way because I know you don't have one of these at home or you may. So you're going from a right angle to about halfway between the right angle and the floor precisely And now if I get real precise here that that would be right right to there So but you know, you don't have to get to the exact degrees. You're just going to work it in this range right here. Right. Non-weight bearing resistive exercise. Now this is one way to do it. I think it's a little awkward you got to lay down. It is a little awkward. It would be nicer to do in a seated position. So we've got that option as well. All right, why don't you show us seated, Brad? so Resistance with a band you can vary by the color of the band Usually the darker the band the more with the resistance. You're gonna go. Sometimes we even double up the bands. Yeah Oh, yeah, there's a lot of different ways to vary the resistance on the bands. In seated position, okay I already got my cuff on a lot of these sets For the exercise tubing come with a cuff and they come with a hand, two handles. Yeah, and now they even have them that some of them come with the anchor. Sure. That we have on the wall. Which this is connected to that works really well. So here we're gonna be at 90 degrees and I'm gonna go out to 40 again non-weight bearin. 45. Thank you You know what happens when you get older the memory thing at 40/45 it all sounds good. Yeah at all sounds good. Yeah, but good thing we were thinking science because.. So and you know repetitions between 10 and 20 And you're going to do it when it's pain free in the knee and this should be as it is And is that what they recommended 10 to 20, or did you just come up with that? Well, no that that's my recommendation from strengthening. Yeah, sure strenghthening. ok, so this also is okay, but we've got a better option yet. It just happens to be a nice device out there particularly for seated position and you want knee range of motion it really makes things stable. Just rest the leg on there. So we got a tiny little weight, bit of weight going through the foot. As far as the knee it would be considered non-weight bearing And we're gonna go here and when you get out to about a normal range, we get to that 45 degrees So we're not gonna go past the 90 We're not gonna pull it underneath the chair like this. So you can adjust that, just move the the knee glide out So stay at a right angle. Yep. So when it comes to the end we're at that 45 and there we go. Now this would just be if your knee was painful and it didn't tolerate any resistance yet Which we often recommend by the way, is that you start off with movement and movement is really good for the knee. Particularly arthritic knee pain, if you have a knee replacement we use these all the time for knee replacements. They work great. If you want to increase the quadricep strengthening just like what we talked about for this study. Now this you can increase it by just going on an incline. Right. Now you're going uphill a little bit. Right. Now it looks like really almost perfect, Brad. That you're hitting 90 to 45. Right. You're hitting those angles without really having to work at it I mean it does the job for you. You know they should have had one of these knee glides on the study. Yeah they should have. And I can feel my quadriceps starting to exercise right now and I've got a healthy knee. Now then for more resistance, you can go with the band connect it up to the anchor and snap that on and there we go. Now we've got the next step Yeah full resistance and we could add another band onto here. Sure. Or three of them or progressive or darker color to get that right resistance that you're looking for. This is nice, Bob. This is a you know I hope therapist all over the land have decided to watch this because this will be a good thing for them to do in their clinics. Right. There's nothing else like this out there. Right. So I'd do it at home too, obviously. Right. It works very well. So you want to do with the balls too? Weight bearing. Now let's go to weight bearing. Sure. Obviously, well maybe not everyone's aware of it but weight-bearing means you're putting weight through your legs . Sure, standing up. Bob do you want to Shall we use the BOOYAH? The BOOYAH. Here catch this one. There you go, nice job! We didn't even practice that. No, we did not practice. That was all luck. All right so what am I doing now Brad. Okay, now the study had said of 90 to 45 we're gonna start out, they found that if you can start at zero full extension down. With weight bearing. With weight bearing . Right. Down to 45 degrees. So once again. So we're not talking very far and plus I don't want the knee going past the foot, right? Right. That's a good point. So I'm not going.. Bob, that's what I like about you. You're always thinking, thinking on your feet. No pun intended. So so we're gonna, I don't want to go past that way, I want to dip down. There you go Keep that bend. And particularly with you know, a patella or knee pain this is really critical. So how close am I to the 45? That's about right there. Come back up. Come back up this way Doo-doo-doo-doo. Right there's 45 there. I think you're going down more than you Right about there. No, too far. That was too far? Yep. There you go right there. Okay, so that's really not very much. Not very much so really be cautious When you're doing your weight bearing squats, don't let the knee go past the vertical plumb line above the toe like we have here I don't expect you to have, you know, your your wife or your children hold this or in the gym No, but you're really gonna do shallow squats is what you're doing. You can see it. And I've seen this before in other studies actually Brad where I mean, there's no stress on the meniscus Oh right. When you when you only dip down that far. Right so it's just not patella, femoral right but meniscual Also your cartilage in other words, there's no stress on that. If you're you having trouble with cartilage you can do these shallow squats. And maybe add one more thing Bob. We could also incorporate good body mechanics by putting the sticker vertical and then only not only do minimize stress on your knee But you minimize stress on your back and it promotes good body posture with bending in line Now are you gonna show the ball to or not? Oh, absolutely. Always the ball it's the beauty of the ball.
Sure. Well, where's the ball? Oh, here it is! So if you do ball on the wall squats. There we go But the same thing with this you don't want the knee and that's nice about the ball It's really easy not to have the knee go past the foot Right. To do that you do have to step out a little bit. Right. Make sure you don't have slippery shoes or do it's socks on a shiny floor because your feet can slide. And then off you go and then you have another injury Yeah, tailbone injury. We got video on that too, by the way. Okay, so where's my goni? Because it's not that far down they're pretty shallow. Can you pick? Yep? so I Think we want the other 45. Oh the other 45. Sorry. Here we go. There we go that's not that's a therapist common. Here we go. Makes you think. So, we're gonna go down. Right about that. Yeah It's not very dear. Yep So you want to keep it shallow. Real shallow. Right. and you know if you want to get more weight on here and you have no pain and you want to get more work with the quads you could you know have some dumbbells in your hands and work it that way. Again, we're not going to do 50 repetitions of this. It's probably 10, 20 at the most. I usually go to 10 to 15. You know, see how that works out with your knee. And my wife can testify to this because she you know She's having trouble with her cartilage. Sure. And she could still do those shallow squats, and I still had her do those, pain free. Right, she listens to what you tell her? She does when it gets really bad when it goes she up to that point I don't know anything, but once it gets really bad and she's like, oh, maybe I should start listening. Is it getting better? It is much better. So she's not gonna need surgery. No, no, no. No, she's she's real happy. Bob Yeah, this would be big points for you then. Yeah, I get once in a while I get a few. So alright, we could fix just about anything except for a broken heart. There you go. It's all fits together.It all fits together. We're working on it. Thanks

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  1. my knee cap dislocate last 2015, my doctor said i need exercise to go back my muscles..and i need brace, i have a question.. walking is a good exercise?

  2. my legs are getting bowed out at the knees is there any muscles I can strengthen that would keep my legs in better alignment , thanks

  3. Thsnks. One question: What about the individuals who suffer from both knee pain and low back issues? Aren't the exercises in this video somehow harmful for back pain? Making it even worse?

  4. I need to tell you two that I feel so much better after finding your channel and doing some of the exercises for different areas.
    I do have bone on bone knees and have for a long time, but is looking like I may be able to have surgery on the first one in a couple of more months.

    Thank you for including exercises that can be done lying down…and those for more severe problems and older adults.

    I also have fibromyalgia, but worse I was diagnosed with polymyalgia rheumatic several months ago. That caused me to be painful and stiff all over, but between the knees and the severe pain in my back and a problem in my hip, I could barely get out of bed and get dressed.

    I do keep adjusting my diet to rid it of anything possibly inflammatory.
    BUT doing the back exercises rolling the knees back and forth had helped immensely…as well as some others.

    I do some of the knee exercises too…I might try the slight squat you show here to see if I can tolerate it.

    I have already regained a lot of flexibility these past couple of months overall.

    I still have a hard time taking care of the house chores because if I bend over, which I can do now with my back, my right knee pops in and out…that's because beyond the bone on
    bone in it, my cruciate ligament was totally severed in my mid 20' S.

    Do you have any ideas how I can relieve that till surgery?

    I am single and in disability and cannot afford to pay for help in the house.

  5. I think one guy is really tall and the other is kind of short. The tall guy doesn’t stoop and the shorter guy has to look up almost all the time. Good guys! I really appreciate what they share.

  6. I tried doing this exercise and it's so painful right on the kneecap. Fo i still continue doing them in spite of the crazy pain. Thanks!

  7. Is this same as leg extension exercise in gym?. Is leg extension a good exercise. Can you comment please.

  8. I was actually disappointed because this is yet another video promoting more gadgets that for several reasons I can't get. I noticed you're not answering comments so I would've appreciated if you'd mentioned if leg weights can be used instead of those bands because I own 2 sets of different weights. I'm going to try using them for some of the exercises anyway because recently my right knee began to "pop" and hurt a bit when I walk, probably because of the squats and leg extensions I'd been doing (before watching the videos that warn against them).

  9. How about a video for casual lap swimmers? It's a great full body exercise but easy to get hurt in the short term, so how do we avoid injury considering there is so much bad advice on the net, including on youtube?

  10. Citation on the article, please. While I appreciate your clinical experience and love this channel, I am not sure about your expertise with research. I'd like to evaluate that study for myself (I hold a PhD and am therefore qualified to evaluate research.) And you should realize that one or two studies are not sufficient. They can get particular results by chance (there is a well-known publication bias: studies with positive results are far more likely to get published than studies with negative or inconclusive results). All one or two studies can do is offer evidence supporting a theory; they can't prove anything. How many studies support this theory? Any meta-analysis of a group of studies? Citing just one study can lead to misinformation and suspicion of science should it be supplanted by additional research later (are eggs good for you or bad for you?). Again, I do love your channel, watch regularly, and get many benefits form your advice. Thanks so much for the work you do.

  11. You are the best! Really helped me after Multiple Ligament Injury surgery.. Any suggestions of exercises after MUA swelling ? Cheers!

  12. Thank you so much. I sprained my knee quite bad 5 weeks ago. ACL seems stable according to 4 different doctors. I have confirmed meniscus amd partial MCL tear. But it's the patellar tendon thats been causing the most issues for me. The swelling around it just won't go away so I'm wondering if my previous tendonopathy has come back in force

  13. We did knee dips in the military well beyond 90 degrees. I see people doing deep squats in the gym. I think 90 degrees is maximum but what to I know.

  14. I don't know why but my sartorius gets tight and pulls the patella askew so I need to roll it then I'm ok

  15. Can you please show some exercises to strengthen hamstrings and an and adductors muscles for the femur?.
    Thank you

  16. Pain is a symptom.. That indicate a problem in the knee or hip. Actually we should treat exact cause. And become pain free. Iam a physio student, in my expierience i have patellar tendonitis 1 yr back. aNow iam pain free by correct stretches.

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