How to strengthen your knees and treat knee pain

[MrElectroboy84]

pls help me i have extremely clicky knees after a while they hurt , will these exorcises help ?

[AyurvedicHealing]

@MrElectroboy84 The exercises will help strengthen the muscles around your knees so they have more support and decreased pressure on the joints. With "clicky" I assume you mean clicking or maybe even popping in the joints. Clicking can be due to wear and tear of the cartilage, poor alignment of the knee cap, muscle imbalances, tendonitis like problems, etc. Poor digestion, toxins, lack of nutrition or over activity can also cause wear and tear and clicking problems.

[SuperSparta96]

Will this help with tendonitis in the knee?

[AyurvedicHealing]

@SuperSparta96 Yes it will help restore strength. However you have to clarify whether it is true tendonitis or tendinosis of the tissue? X-friction massage of the tendon and pump massage of the tendon and surrounding tissues is also very helpful. Check out my knee taping video it is also very helpful for tendonitis or tendinosis.

[CarlosPYN]

will this help after coming off of a hyper extended knee injury and if so will it bring my knee back to 100% ?

[AyurvedicHealing]

@CarlosPYN Yes these can definitely help. Bracing to support/stabilize the joint, restoring range of motion and regular massage of the joint will help heal the joint. Control the swelling and improve circulation. Herbal formulas like Yograj Guggulu, Ashwagandha, Shilajit, Boswellia, etc. are also very helpful in helping heal and strengthen the joints.

[varun009]

will this cure it completely?

[AyurvedicHealing]

@varun009 not sure what you mean? cure what completely? depends on the injury or condition, how long the problem has been there, other medical conditions and the attitude of the individual.

[varun009]

@AyurvedicHealing well, the doctor that i went to diagnosed me with patello-femoral pain syndrome. said that my knee cap had moved and that i need to strengthen the tendons in my knee area as well as the surrounding muscles in order to move it back and prevent corrosion of the kneecap cartilage by the femur. she recommended physiotherapy but i didn't and still don't have time to go the clinic everyday. will this stop the cracking in my knee?

[AyurvedicHealing]

@varun009 These exercises will help strengthen the muscles around the knee. Patello-femoral problems can be due to multiple reasons: flat feet/poor arch support, tight and weak hip musculature, poor alignment of the pelvis/hip/knee/foot joints, weak and/or tight muscles around the knee. All these can result in alignment issues with patellar tracking problems and corrosion of the knee cap cartilage.

[varun009]

@AyurvedicHealing i have been doing your exercises for over a week now and have felt some improvement (i have also been wearing knee supports). now that you mention it my feet are relatively flat and i've noticed on my flipflops that they tend to press inward (the inner part of the slipper has been compressed by the foot.) can you recommend any orthopedics for this?

[AyurvedicHealing]

@varun009 Sof Sole is a good over the counter brand I have tried for my patients. You want to pick the low arch or neutral arch, depending on how flat your feet are. Always try the orthotics in your shoes and walk around a bit. I recommend my patients to increase the wear time by 1-2 hours per day. Since your feet aren't used to being in a supported position they won't like it if you use orthotics for many hours first few days.

[varun009]

@AyurvedicHealing alright, so i would make the transition from 1-2 hours of wear a day to full time use? is there any permanent solution? thanks.

[AyurvedicHealing]

@varun009 Other component to consider are genetics or constitution of the person, diet and lifestyle choices. These can also predispose someone to increased wear and tear of the joints. In addition to exercises, you have to improve the macro and micro digestion of the system to digest and assimilate nutrients for proper health of the tissues. With exercise, regular massage of the knee with oil is also essential in my view to improve cracking popping sounds.

[Seiya4ever4]

oh ok Thanks a lot!!

[andres70097]

i started this year in track in filed, fisrt semester i was one great sprinter and good at runnig then after a week my knee hurt, i took 3 weeks of theraphy and it got better but wasetn ass good as i was when i strted. now i start again in the second semester and same, i ruuned good for the first week and now my kne hurts. i walk fine its when i jog, run, jump, if i hold my leg in the air when i raise and and lower my leg it hurts. its in the front of the knee

[AyurvedicHealing]

@andres70097 You probably needed more time to heal the knee. To sprint and run at a high level, there is a lot of load and stress on the joint. Since the knee hurts when you jog, run or jump it is definitely not tolerating the strain. There are a lot of structures that can cause pain in the front of the knee: patellar tendon, patello-femoral joint (knee cap area), meniscus, etc. I would have you knee checked out again by a Physical Therapist. Shoot me a short video showing me where it hurts

[AyurvedicHealing]

@andres70097 Meanwhile stop running, jumping or straining the knee. Give it rest and let it heal so you don't do permanent damage to the joint and other structures.

[Seiya4ever4]

Summer of 2011 i hit myself on my shin. I didn't break anything and according to the x-ray no fractures either. It was just an internal hit. However, when i started walking again after a month of not being able to, the side of my knee started hurting. Not a lot just a discomfort. I can jogg really slowly and i walk fine. After such a hit, is it normal to feel a little pain in the knee area eventhough the hit was on the shin?? Thank u.

[AyurvedicHealing]

@Seiya4ever4 So the injury might have affected a few different structures: your tibio-fibular joint (outer side and below knee), Ilio-tibial band (thick band on the outside of leg), and patello-femoral joint (knee cap and thigh/leg bone). Of course it could also have affected the joint mechanics due to myofascial injury, other ligament, meniscus and soft tissue injury too. So these structures are all connected and can cause pain. Avoid running and irritating the knee more.

[AyurvedicHealing]

@Seiya4ever4 Also massage and using heat everyday is helpful too. Ace bandage or brace to help support the joint. Remember "the knee bone is connected to the shin bone", etc......

[hisokajoc33]

@AyurvedicHealing I had my ACL and meniscus surgery last 2009, I went to a PT for 3 months after the surgery and now I'm already playing basketball again but I still feel that my knee is weak. Sometimes when am running it becomes shaky, I feel like my knee responds very slow and sometimes there is pain after a game. Can you please give me an advice and what exercises should I do?

[THANKS1400]

Thank you, it was very useful.

[AyurvedicHealing]

@THANKS1400 You are welcome, come by and check out more stuff. Will be uploading lots of new content soon.

[holisticdan]

I"m going to do all these exercises. I seem to be having some pain on the medial aspect of my knee. A PT once informally recommend me doing some sort of hip extension motion with a band to funny enough work my hip abducting motion. the side lying makes more sense to do for me if i really want hip abducting.

[AyurvedicHealing]

@holisticdan Medial joint line pain can be due to MCL, medial meniscus, arthritis, pes anserine, medial joint line (capsule or other soft tissue) strain or injury. Can often be due to faulty mechanics causing increased valgus (knee drifting inwards) resulting in increased stress. Often due to flat fee, weak hip abductors, tight hip, structural issues, etc. The exercises should help you safely strengthen above and below the joint. Also, avoid aggravating activities.

[holisticdan]

@AyurvedicHealing i have always noticed my left(problem side) foot steps a little flatter than my right foot(good side). I believe in all the things you say. very cool. I also understand most of what you say too because I'm a massage therapist, eventually PT. thanks for the input.

[holisticdan]

@AyurvedicHealing so apparently when i started doing sumo deadlifts my weird knee feeling seems to be much less. maybe i just had an adductor issue or maybe i activated something that makes me knee better. just figure i give u that interesting update. great videos and tips though. and i know you might dislike the barbell workouts but to me exercise is better than no exercise :)

[synwolf]

How many sets and repetitions do you recommend in order to maintain stability and prevent injury in a healthy individual?

[AyurvedicHealing]

@synwolf I would focus on quality and how it feels. You want the exercise to be moderately challenging and not taxing to the point of risking injury. So start with 5-10 reps and build up to 30-40 reps. Can increase the resistance by adding ankle weights or resistance bands once the reps are around 30-40. Remember exercise is important, but rest, recovery and listening to the needs of your body is about 75% in my view. Most people over train and are not efficient. Let me know how it goes.

[klasiquek]

sorry the message from lyrik1990 is actually from me....I forgot to sign into my own account :)

[AyurvedicHealing]

@klasiquek Golden rule and contrary to popular belief, for knee pain and especially after knee surgery, limit your weight bearing activities. You want to walk or stand only for function (for basic day to day activities and not exercise). It's a load bearing joint and it's not tolerating load. Most people go back to walking and standing too soon. In my experience the surgeons don't help with this issue either, they want people to get off the crutches, walker or cane too soon.

[AyurvedicHealing]

@klasiquek I always hear, "we don't want the person to become dependent on the walker or cane", in almost 16 years of working in the medical field, I have never met a patient who said I want to use a cane or doesn't want to give it up. Most people don't want to look dependent or weak.

Regarding the exercises, they can be done to improve your strength in a safe non-weight bearing position. Your body will tell you when it's ready to walk more. You PT should guide you too. Keep me posted.

[lyrik1990]

Hi, I have a torn cartilage and am awaiting surgery, I twisted my knee over a year ago and have not been able to move around much since then, I've been to dr's and physio specialist, but nothing has helped. I've put on so much weight in the last year and its making it even harder to get around...I did try walking every morning for 30 mins but I ended up limping badly at the end of each day so I stopped after a couple of weeks...I don't want to wait any longer...r these exercises ok for me to do

[mzprissykrissy]

I just wanted to let you know that the video was very helpful! You explained everything well, and I appreciate that you explained why one would do the the exercises. Nobody likes to do things and they don't understand why! Recovery can be a long process and understanding the stages certainly gives one reasoning. I was hit by a car in 01, I have finally gotten to the point of running again, I just don't have full range in reference to squatting. Thanx much!

[AyurvedicHealing]

@mzprissykrissy You are welcome. Try not to force the squatting if you don't have the full range of motion for bending the knee. First restore the motion and then work at squatting. Massage the joint regularly followed by heat to increase the extensibility of the tissue. Good luck and keep working at it.

[xXxKarl2k9xXx]

I have knee prombles I have had them for years and I had an opration for it me my dr well not docter mr and he has show me then and I don't fell like it works

[apdiddle]

wow these feel really good on my knees!

[huiqo]

thanx alot very helpful

[elizabethpink]

This was so extremely helpful! Thank you so much! All the other knee strengthening/rehabilitation videos I've watched, or exercises I've come across, have actually put a great deal of pressure on my knees, which has been painful, to say the least. And my knees haven't tolerated it. Thank you for this video! I'll try these exercises for certain! ^.^

[AyurvedicHealing]

@elizabethpink You are welcome.

[sav141087]

my therapist advised me not to straighten the knee without support as in the open chain ex.(2nd ex in the video).but this was in the initial rehab period(i got acl reconstruction in 2010)and still i avoid these.can i do them now?

[AyurvedicHealing]

@sav141087 In the initial stage after surgery certain ACL protocols prohibit open chain exercises. If you had your surgery in 2010 there is no reason why you should not be able to do the open chain exercises. You should be well on your way to doing higher level exercises unless you still have some underlying issues with the joint or are limited by pain. Make sure you have full range of motion and focus on strengthening before you start higher level exercises.

[AyurvedicHealing]

@mxdmama See a good PT who can assess your pelvis, hip, ankle/foot mechanics. Always assess above and below the affected joint or structure. If the mechanics are off anywhere in the chain, the chain breaks down. Massage the joint with Sesame oil (light colored one) or Mahanarayan oil, herbal products such as Kaishore Guggulu, Ashwagandha among others are also very helpful.

[AyurvedicHealing]

@AyurvedicHealing Let the knee heal completely before you attempt any high level exercises at the gym. Walking in a pool, stationary bike are all easier on the joint. The NON-Weight bearing exercise protocol I have posted earlier is a good start too. Focus and don't lose heart.

[davidjmechanic]

@AyurvedicHealing This is so true ! I got back into the gym a little to early after surgery and my knee hurts again.And, this pain is just non stop and all around my knee cap. The crazy thing is I had no pain and my knee felt wonderful until I did some seated squats at the gym. I would say no extreme weight bearing like squats or weighted leg extensions for at least 6 months. At least. No matter what age.

[AyurvedicHealing]

@mxdmama The focus should be to improve the joint mechanics of the patello-femoral joint (knee and the groove it sits in). Good idea to get a knee brace that maintains the alignment of the joint and takes pressure off your knee. Focus on straight plane exercises, avoiding excessive bending and straightening of the knee. You can do the exercises every other day. No running, squats or other weight bearing exercises yet.

[iMediaUK21]

Great video, Thanks

[AyurvedicHealing]

@iMediaUK21 Thanks for the kind words.

[TheBanginbrazilian07]

most of these exercises focused on the around the knee and not the actual knee. do you have any tips on strengthening the actual joints?

[AyurvedicHealing]

@TheBanginbrazilian07 Exercises focus on strengthening the muscles around the joint b/c if the muscles are strong the joint moves properly and is able to take compressive load more effectively. They also help proprioception and load the joint resulting in increased joint, intra/ extra articular ligament, articular cartilage and meniscus strength. Other very effective treatments include regular massage, taking Yograj Guggulu, Ashwagandha, Omega 3 fatty acids, and joint detox therapies.

[AspectOfThePack]

Hello Doctor Kalia, thank you for sharing this. I have 2 questions.

I'm a professional kickboxer- I injured my knee 6 times in the past, and 4 weeks ago I had knee arthroscopic surgery, diagnosed with "Chondromalatio patellae sin".

I'm afraid of injury returning because it will definitely end my career.

Do you recommend these exercises for my diagnosis?

Can I ride a bike? Because I heard different opinions - Some people say it isn't good for knee patella, other people say contrary?

[AyurvedicHealing]

@AspectOfThePack I recommend you get some PT to make sure your rehab is successful and you can get back to kickboxing. Having said that, yes the non-weight bearing exercises will help you strengthen. Avoid bending the knee over 45 degrees if you have too much pain with bending the knee while doing the exercises. A stationary bike with the seat raised as long as you have atleast 100 degrees of bending is OK to do. Make sure there is no resistance. Any ligament or meniscus repair done?

[munchie323]

Thank you so much for posting this. I've found so many exercises involving lunges and squats which only make my knees more painful. I think your non-weight bearing exercises will help me strengthen my knee joints.

[AyurvedicHealing]

@munchie323 You are welcome. There is no point loading already painful joints. Better to strengthen the local muscles without loading them. Massage the joints with Ayurvedic Mahanarayan Oil or sesame oil, if inflammation use Kaishore Guggulu, if cracking/popping and pain Yograj Guggulu and Ashwagandha - Ayurvedic herbal formulas. Brace the joint for support and improve overall strength of the metabolism and nervous system.

[bryanapu]

Hi Mr. Kalia!! I recently got a contusion to the inside part of the knee. I had an MRI done and came negative. I can walk, jump, and run without any pain but my knee feels weak. Would you recomend the excercises on this video or should I try something a bit stronger?

[AyurvedicHealing]

@bryanapu If your injury is recent and the knee feels weak you risk further injury if you do higher level exercises. I would recommend doing the exercises on the video for a few weeks and avoid jumping or running. Once it starts to feel a bit stronger you can progress to higher level exercises in standing or using weights. Make sure you focus on balance, coordination, motor control and functional re-training before you decide to run or jump. This will help you prevent injuries.

[kimonojacket]

thank you for this , I am recovering from a bad motorbike accident ,in thailand. This is what I needed ,I also was wondering about hip/ pelvic re allignment exersises? II believe I thrown my hip joints out of line due to over compensating for the weak left knee ligaments. any help would be greatly appriciated mahalo,

[AyurvedicHealing]

@kimonojacket I would recommend you bracing that knee using a brace or ace bandage. Your pelvis might be out of alignment, could be the injury to the hip and/or the low back too. Remember your low back and sacro-iliac joint can refer pain to the hips too. Get the pelvis re-aligned first use some crutches to unload the hip/pelvis. Get some acupressure massage and acupuncture too if you are able. Wear a brace around the hips/low back to provide some compression and support. Hope this helps.

[quettjones]

hi doc i bruised my knee real bad and is unable to play basketball professionally my doctor said to stay off it six months i did and it hurts to run and i can not walk for long distance will ur exercise work and when is it good to use weights

[AyurvedicHealing]

@quettjones Would recommend getting your knee checked out by a good sports physical therapist. You want to make sure you didn't do any ligament, meniscus, articular cartilage or other soft tissue injuries. Generally good idea to do non-weigth bearing exercises like the ones on my video or bike, especially since you have pain with weight bearing exercises like running or walking long distance. Make sure there isn't any swelling around the joint and get stronger before you start using weights.

[sav141087]

i got acl reconstructn and meniscus repair for my right knee in june 2010.i had an a chronic acl tear.i did physiotherapy for 3 months regularly.i hav started jogging now lyk for 10 min.i am overweight and i need to loose wt .m scared of going too far with my exercises.i want to play safe bt i want to do all those ex like surya namaskar..dance etc.i dun knw wt all is safe for me?

[keralafunbee1]

hi Mr. Manu. My doctor diagnosed me with chrondomalacia knee. It happened because i used to kneel down a lot at work. I do not have any pain but I am not able to walk or take the stairs or use my knee i used to before. Which exercise do u recommend for me to do to strengthen my muscles. I do not want worst the thing doing something wrong..

[AyurvedicHealing]

@keralafunbee1 I am not sure why you are unable to walk or use stairs if you don't have any pain. What is limiting you from walking, stiffness? weakness? focus on the non-weight bearing exercises I discussed in my video. Massage your knee with Mahanarayan oil and if you are in India have Panchakarma or Marma Chikitsa for your knee pain.

[keralafunbee1]

@AyurvedicHealing firstly thanks for your reply sir..i am not currently in India now but I am using kottamchukkadi oil from india ..its kind off helping but when i start doing some of the exercises and it hurts actually so .....is chrondomalacia is a serious thing or something common..just want to know anything to worry or no....i feel its cracking sometimes, just dont feel comfortable to give the same strain i give on the other leg...

[PAVOLSTANKOVIC]

thank you for doing this!!! it's helping

[AyurvedicHealing]

@PAVOLSTANKOVIC You are welcome. I am glad it's helping.

[dicer2002]

Man I really should of done my research before I did my knee surgery. These method of exercise is very good. Does make your leg feel stronger afterwords. For people who recovering from knee surgery.

[patientpups]

very helpfull I will start these tomorrow night and morning. serious injury has kept me from working out and I just had no idea what I could do that wasn't weight bering to help rebuild. Thanks for your post!

[AyurvedicHealing]

@patientpups Thanks for the feedback and good luck with your rehab. Let me know if I can help in any way.

[krejci2230]

Its been 5months since my knee surgery. ACL and meniscus. my therapist said my new band is way to loose.. when i flex my calves with bent knee and it looks like the tibia is pushing forwards.. im a bit worried coz i would like to go cruzin on my snowboard in 3 days time.  should i get a scan done?

[AyurvedicHealing]

@krejci2230 You should follow your PT's advice and get it checked out. I would make sure the ACL is not loose before you start snowboarding. You will beat up the joint if the ACL is not doing its job. Can get a scan but might not be as indicative as hands on tests.

[AyurvedicHealing]

It's not uncommon to have pain for many months after any major injury and surgical intervention. Should have your Physiotherapist modify the exercises if you are having excessive pain and swelling after the exercises. Too much swelling around the joint will shut down the muscle and slow down the healing process. Massage the knee with oil and use heat. Focus on non-wt bearing exercises if the weight bearing exercises cause more pain. Can use epsom salt+baking soda+warm water soak for knee.

[dawsomd1]

@AyurvedicHealing Ok docs have cleared me to go it on my own and I feel somthing in my knee cap area when I do my range of motion is that ok?

[AyurvedicHealing]

@dawsomd1 What do you feel in the knee cap area when you do range of motion - pain, clicking, popping, stiffness, restictions, etc. ?

[isafsimpauco]

i slipped & broke my left patella into several pieces, i had surgery and now doing some physiotherapy, i noticed after doing exercise i have pain and my knee starts to swell and have sharp pains around the knee is this normal i had the surgery over 2 months now.

[bayareadancer]

Manu! im still intereseted in your Knee workshop, nice video

Adriana belly dancer:)

[AyurvedicHealing]

@bayareadancer

Thanks Adriana. Hope thing are going well for you. I will definitely let you know when I teach the next Knee workshop. If you have specific questions, don't hesitate to ask. Take care.

Manu

[AyurvedicHealing]

@Misshaircare2009

Fluid in the joint, MDs usually drain the fluid, can cause more damage to the joint. Can still have arthritis/degeneration in the joint. After MD clears you to exercise can do strengthening for better support and to decrease pressure on joint. Brace is helpful. Herbs and oils can be very helpful too - Punarnavadi Guggulu, Triphala and Mahanarayan oil. Check out my site Store link for more info on herbs.

[AyurvedicHealing]

Hi Matthall001

Sounds like to tore your meniscus and it was getting caught during movement. if it's stitched the surgeon will usually have weight bearing restrictions for a certain amount of time to allow adequate healing. Focus on the non-weight bearing exercises like the ones I have posted. Restore range and strength. Don't run/jog, squat or bear too much weight. Massaging the joint is very helpful to keep the swelling down and allow healing to take place. Wear knee brace for support.

[matthall001]

I over extended my leg playing ''soccer'' and damaged my cartilage bottom of my knee, it turned out there was cartilage which was getting caught in my joint when i bent .. which caused the pain. I had an op 3 months ago where they stitched the cartilage back up, i can now start to begin my rehab for my knee... but i have NO IDEA WHERE TO START! ... tips? links? exercises?

[drhodad]

I was playing soccer and I was running at full speed when I went to kick the ball and landed on my left leg. My left leg was fully extended after kicking the ball and my whole body weight was supported by it plus whatever extra force was added by my speed.

I felt the outside of my knee (lateral) sort of pop, now I can't fully extend my leg or flex it without pain, but I am making a speedy recovery

any suggestions on exercises to help prevent this type of injury from happening again?

[AyurvedicHealing]

First of all I would recommend getting your knee checked out to rule out serious ligament, cartilage, meniscus or muscle/tendon injuries. In my experience these sort of injuries linger and can get worst over time, especially if you intend to continue playing soccer.

Rehab guidelines are always to restore full painless range of motion of the joint, improve the strength of the local muscles (above and below the joint). Make sure there is no swelling, clicking, popping, giving out or locking.

[Misshaircare2009]

@AyurvedicHealing The doctor told me that I have arthritis which is water in the knee and was also told that I need to lose some weight. Well, I lost 15 pounds (not much) and the pain went away for three month, but the pain occur again. Will this exercises work on that problem knee? Thanks in advance.

[medwards91]

I really like your video especially since I've had knee problems for years. My only comment since you asked for it is maybe you should move that ladder away from the screen? Also, adjust your camera so that we can always see your whole body when you're lying down and speaking. Otherwise, it's pretty good!

[AyurvedicHealing]

Dear Marylou

Thanks for the feedback. Much appreciated. Will make the appropriate changes. Take care.

Manu