Knee Exercises to Strenghen Muscles around the Patella to Avoid Knee Pain

[144Azza]

Could never get an arrow in that knee

[str84word]

why do you speak like you're speaking to aliens. Just talk normal like you're speaking to your kids

[tanyakennedy2010]

This video I am hoping will help me. I had an automobile accident last April and slammed my right knee into the dash board. I thought it was fine but i was playing volley ball 2 days later and my knee buckled and I could not sustain any preasure on it at all. now if I over do it or land wrong I fall down. I do not know what to do because the pain is awesomely bad. I am hoping that this exersize will help. Thank you, Tanya

[AsianTeriyaki05]

DOES THIS HELP FOR MCL INJURY?

[cookiesaysrawrr]

Their**

[cookiesaysrawrr]

The next person who's says, "Took an arrow to the knee," is gonna get there cookies and bacon eaten -_-"

[Deadly699]

ewww it feels weird when you move it

[anhadjvbft]

nice vdeo...my boyfriend will useit to relive my knee pain as he cares 4 me 2 mch...n loves me also

[scholemaster]

I used to make video's like this, but then I took an arrow in the knee

[pwndumbppl]

I'm too fat for this.

[koreykleber]

You need to demonstrate, instead of just standing there. No other knee strengthening exercises either?

[alankillian]

Thanks for this, I will try it, but views want this info in less than 60 seconds.

[ron95754]

The worst instructions I've ever heard. You should take a course in group facilitation and mentoring for sure. Terrible presentation, no wonder so many age getting hurt by such incompetence instruction.

Ron

[StellarRecreations]

Those are some healthy looking knees. You wanna be careful though, some cunt is shooting arrows into a lot of those recently.

[MrKdx220r]

@StellarRecreations llooll

[shanejill1]

This was very helpful. I appreciate that you explain how to know if you are executing this exercise correctly

[TheRealSlaveZero]

oh FFS, will you people stop it with that skyrim joke? it's already beyond overused and lame!

[ayumelove]

hey guys i've still got an arrow in my knee, will i still be able to do these stretches while the arrow is in my knee?

[AzzzMonkey27]

I did this stretch every day till I took an arrow to the knee

[meekobansal]

@AzzzMonkey27 RWJ FTW !

[vismarkdrilon]

im so empress

[pabloernesto19]

This really help me. I took an arrow to the knee and im fucked :(

[XombieLand]

i used to do these exercises. but then i took an arrow to the knee

[mrcolmh]

1 minutes worth of information in a 5 minute video= boring as fuck.

[M00KHTAR]

Really good one. Thanks a lot. Could you please upload for lower back, ankle, shoulder strengthening too. Thanks in advance. :-)

[SuperTwombly]

Um I skate and my legs have very little to zero pain but my knee area feels diferent than to my left knee is it normal or do I do this exsersice

[apestasguey]

Ha?!

[carmenbuit]

WAY TOO MUCH TALKING, making the video way too long for the actual exercises you show. YouTube is for videos! Videos mean visual! If you're going to talk, write an article and put it on Wikipedia.

[gordol32]

@carmenbuit I totally agree with you this video was dumb because this is Visual not no dain talking, lol people come with some retard stuff to do on youtube.com

[DEBASUHR]

@carmenbuit I don't know what you're talking about. This is very visual.

[adtastic]

@carmenbuit yea seriously this was like hooking up with my old gf... tons of bs and talking for a 5 second payoff then another ton of bs

[gauge010]

16 people are too fat to see their own knees...

[emmycares]

oh wow.. thanks a lot for this video. I did it the wrong way for weeks, and I had an injured swollen.. that was in July, now its October and I still cant go back to my sport because i still feel a slight pain and i hear a cracking sound whenever i flex and extend my knee after about 50seconds.. I wish i had seen this technique earlier....

[september340]

To have a broke patella right now and it suck. I hate crutches

[thepardhu100]

i just wanted to know 1 thng...i met wid an accident few months back and wen i consulted the doc...he said tat the blood has clogged(blood clotting) at my knee cap(patella) and gave me a dosage of medicines and the sweelling has reduced and also taught me an exercise recommending me to do it for like 2 weeks thrice a day...but inspite of tat ...im still having a bit of pain...not actually pain but stiffness and lack of strength...i've been exercising frm past 5-6 days ...plizz help

[aureussysaire]

does this help to heal 'runner's knee' problem?

[whotaughtyou]

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[YanWeezy19]

i've got really bad jumpers knee in one of my knees, and i play basketball so obviously alot of jumpink is required. do these excersises help the actual knee or just strengthen the muscles around it, thanks

[ADforKB]

I'm to scared to move my patella cause I dislocated it, lol, but mine does not move like that to begin with ._.

[thesum333]

Ok, my kneecaps do not wiggle like that

[keys112009]

@thesum333 lmfao i was thinking the same thing!

[04611A0272]

continued...

Right now, I don't have any knee pain, but if I want to increase my stamina levels, what do you suggest? Can I reduce the duration and get back to jogging? Am I jogging incorrectly.

Thanks in advance...!!!

[04611A0272]

I stopped my jogging routine since a month. It took me 2 weeks to recover from that knee pain. I didn't do any exercises nor did I take any pain killer medicines.

I know that swimming is a very good alternative for me, but I don't want to do that. I want to be able to play basketball like I used to when I was in my teens.

continued...

[04611A0272]

continued...

I did this routine everyday. After a month, I started to develop pain in my knees just under the knee cap. The pain is less when I walk but intensifies when I run or jump a little. Ever since I was a kid, if I sit down vertically by bending my knee, I hear a clicking sound in both my knees. This not like clicking my fingers. I get this sound every time I bend down. But if I bend the knee upwards like lifting my foot to touch my butt, I don't hear the clicking sound.

continued...

[04611A0272]

Hi. I am a 25 year male. I weigh around 65 kilograms. A couple of months ago I was worried about my stamina. I started jogging. I use good cushioned shoes. I start off with a normal walk for about 10 minutes, and I jog continuously for 30 minutes. Then I did a few exercises for 15 minutes like, push-ups, pull-ups, abs. I cooled off with some cool down stretches on my thighs, and quads.

continued....

[goodchap1971]

Thanks. I have been doing some physio on my knee but doing it wrong as described in your video. Thinking this was the correct technique. I will try the proper technique and see how it works. Thanks again.

[Bigharrylee]

Thanks.

[Firetorch99]

hi i just so happened to stumble on this video and have a question well im a 15 yeard old kid who has a pretty normal life and my kneecaps are really in pain in the past i havent suffered from any pain or nothing but now that i hit my kneecap on anything it causes intense pain is that normal a sign that im growing or should i go see a doctor??thanks

[debbasun]

@Firetorch99 You should definately see a doctor. The knee caps are not the usual place to have growth plate pain.

[centerworks]

@Firetorch99 Pain is never normal, but a sign that your body is telling you there is a problem. Exercises and therapy can be helpful, but you have to identify the problem first, so you can learn what will help, and what might make things worse. I also recommend that you see a doctor. Best to let a qualified health professional get you on the right track to reduce / eliminate your knee pain.

[apcmos]

I have been trying this exercise for a while but I cannot seem to figure out how to pull up my knee caps without locking them. Has anyone any tips please? It would be much appreciated.

[centerworks]

@apcmos Keep after it! Sometimes it takes awhile for our body to catch up with our brain! Here are a couple of other things to try. 1. Actively press your heels into the floor while you're lifting your kneecaps. This can help you keep your Hamstring muscles activated so you won't lock your knees. 2. Roll up a towel and place it behind your knees -avoid pressing against the towel while you're doing the exercise. If you can do it right once, you can repeat it!

[garner94]

Thank you so much. I had arthroscopic surgery done 18 months ago for a tear on the medial meniscus of my left leg, and although I don't have swelling anymore, my knee will never be the same again. I'm looking for exercises to remedy it before I go back to the doctor. After surgery he told me to do quad sets. Is that another name for this exercise you so carefully described? Thank you, kindly.

[garner94]

Thank you so much. I had orthoscopic surgery done 18 months ago on the medial meniscus of my left leg, and things haven't been the same since. I'm looking for exercises to remedy it before I go back to the doc. After surgery he told me to do quad sets. Is that another name for this exercise you so carefully described?

[tarbis]

I've been doing the kneecap dance since God knows when but didn't even know it's an exercise. I just do it on a whim. Thanks for the great information. I'll make sure to train my knee regularly =D

[metalpk93]

hey i practice martial arts and recently im starting to have some knee and lower back problems when  i try this my knee relaxes but when i train again it goes back like before any tips ?

[Tonybarod]

I have problem in my right knee and it happened after making weekly legs exercises and before i go to gym i made a mistake and i took Panadol becaseu i had a headache then after i took shower and relax home i start feel my right knee is weak and sounds nackling i went here to one doctor he said that the patella damaged. I want to get back my life before like running without thinking of my knee that it may damage more, i dont knw which excersices gd for me in this time. pls help me :-( thank u

[centerworks]

@Tonybarod Hi There! Anytime you're dealing with an injury it is best to have your Doctor and/or Physical Therapist show you the exercises that you can do safely, as well as educate you on exercises to avoid. Not every exercise is appropriate for every person. When in doubt go see your Dr. If you haven't been referred to therapy, ask for it! Even one session to learn what to do will be valuable to your recovery. Best of Luck!

[greatsmither]

sorry but i got a question how come my knee hurts alot when i am playing basketball and other sports like the lil ball of the knee it hurts like a bitch if i even touch it and its my left knee dnt noe why its hurting :(

[THEREALISTDIVA]

will this striaghtem bow leg

[centerworks]

@THEREALISTDIVA Hi! My first thought for your question is no. Stronger inner thigh muscles (Adductors) will help the alignment of bow legs. However, when the angle of the thigh and lower leg is off - the knee cap gets pulled out of it's groove, and can cause knee pain. The "Kneecap Dance" exercise is designed to help your kneecap track better. If you have bow legs, try doing the Kneecap Dance exercise with your legs squeezing together and see how it goes!

[pateldevenlingda]

this is the simpel but verry verry usefull tip for Acl petent

[kobster77dabeat]

hey i have an inflammated knee and im out of basketball for a month. do u know of any excercises that will help me strengthen my knee while im injured?

[RGSeigeTV]

I love this video. Thanks for the helpful tips, i am going to try it and see how much it works for my tendinitis on my right knee.

[tabatha94]

after watching her kneecap move around so much, i felt like fainting D;

[deathmetalterrorist]

Omg! Why does ur kneecap move so much?! Is my kneecap supposed to do that?

[Lohaus7]

This did work nicely, thank you.

[faeriesmom]

Thanks so much for this video...it is exactly what I was looking for. I am recovering from surgery for a fractured patella and my PT has told me to work my quads, I was definitely locking my knee so from now on will do it the right way thanks to you!!

[Forsure3333]

I've just re-discovered that the knee cap can move.

[centerworks]

@Forsure3333 Congratulations!

[russiapec]

for some reason after doing this for a few seconds i felt like i was going to faint.. is that normal at all? i've never fainted before or even come close to it and my knees weren't locked.. they were completely relaxed..

[evagall]

Thank you. I am experiencing knee pain of my right knee. It started after I returned to running on the treadmill. I've taken a break from running since the knee pain started, but I want to return to running someday.

I will try these exercises for now and hope it will help.

[Rhino179]

Hi, I have lost some of the cartilage in my knee, do you recommend and other exercises that would help? thanks

[eneerggreene]

@1egreene

[Ruthairat]

It's hard to take advice from someone who is Fat. ??

[MessinaDesigns]

My knees are already injured I can't tell where at but will this work to help them?

[mnose]

Thank you very much.!!

[rauledom]

I was doing cuadrips contractions in wrong way.. When I saw your video I could see the mistake.. I appreciate these advices, I can see the difference after sometime: less pain!.. Thanks!!!!

[IndiFilmFanatic]

Thank you very much! I will try the knee cap dance....I hope it helps!

[LRel2]

Thanks alot! This really helps out my knee, was looking for an excercise ever since my dislocation and minor knee operation.

Once again thanks

[Ozzyshrimper]

When I flex my thigh muscles the patella pulls to the outside of of the knee so I need to strengthen the muscle on the inside above the kneecap. Would this exercise help or can you suggest something that would please?

[Ozzyshrimper]

Hi,

I will give this excercise ago. I have had bad knees for years now. I had an orthroscopy on both knees at 14 years old and a lateral release on the right knee when I was 17. I am now 40 and the pain has not gone away. I have been to surgeons recently who suggest a patella re-allignment, but I do not agree. I have flat feet and wear othodics.

I used to play football, but gave up five years ago due to knee pain. I now cycle.

[unknownmovement]

Hey i have had pain on my knees for about 2 years now i went to doctor sport medic and the hospital after all that they found out i have flat feet and they gave me special soles and i shouldn't get anymore pain on the right upper corner of my knee but i'm still having it would this excersies help me?

sorry if my english was a bad:(

[danniboyy13]

Thanks :)

[2010vernon]

I spend a lot of time on my knees @ work fixing pcs. Any advice

[NetBaseB2B]

It's a great video and thank you for the tips. I'm in bad shape with knee injury from playing basketball. Part of the left knee outter patella tendon felt pain and back side tendon had pain, too. Would this video will help solve my problem? Can you please make an video ankle injury rehalb exercise?

thank - against

[KR3W3131]

hi my names daniel

i was wondering if you could help me find out whats wrong with my knee?? , and how to fix it

it feels like its under the kneecap and it dosnt hurt when i walk

but it is intense pain when i bend it and put pressure on it

got an ideas whats wrong??

thanks

[300probowler]

i have a knie fracjure from running to much. whil dees exercises help to prefent that?

[frizzonfogz]

Thany you...

Perfect therapy for knee straighten...

[ThisIsSmella]

Are u the lady in the vid?? Er... I hope it works coz my knee hurts when i squat or lock it... And I am obese...

[jackson30rf]

I was going to have knee surgery till I saw your video, now I`ll just try your exercises,it would be good if i didn`t have to have new kneecap..I am a senior so hope it will work for me. The only thing is I find it difficult to sit on the floor and get up again,!!

[hiddentiger1]

Thank you for the exercises!!. I also wanted to know if you have an injury (minor) to the knee can you still try to do this to strengthen the weak muscle? I fell and now have a bruise, so my knee joint is tight now. Any advice would be greatly appreciated, thank you again :-).

[BSisak]

I HATE YOU VOICE......I STOP WATCH IT BECAUSE OF IT

[habbadou]

@BSisak I HATE YOU GRAMMAR.....I STOP READ BECAUSE OF IT! LMFAO!

[BSisak]

@habbadou you fucking retard im not english and that what i know is enaf

[wenlifegivesmelemons]

Ok I can't watch this anymore...those hand gestures are bugging the crap out of me

[dexterstjacq]

So Aliesa......is the knee cap being moved totally independant of the quad muscles.....cuz my physiotherapist told me to do that.....specifically....only using the inner quad muscle....but the outher one.....not at all......can the knee cap be moved without the quad muscles?...is this possible?...and, how much should the knee cap be moved.....full range of motion....or little, small, slow motions......

thank u

daniel



[centerworks]

@dexterstjacq Good Questions! Your quadriceps muscles move the kneecap. There are 4 muscles that make up the "Quads." The Vastus Medialis and Vastus Lateralis are the two in question here. For a lot of folks, the Lateralis is stronger and pulls the kneecap to the outside (knee pain, and possibly a dislocated kneecap can result because of this muscle imbalance.) I don't think you can completely not use the lateral muscle, but the goal is to strengthen and make the medial side work more.

[centerworks]

@dexterstjacq For range of Motion: It's optimal to work the whole- body with full range of motion exercises, since we only get stronger in the range we're working in. With that said, listen to your body and work in a range that is do-able, and pain-free. I like to see slow, steady movement to start so you can find the right muscles. With practice, you should be able to do it quickly and slowly so the leg muscles and kneecap can respond appropriately during sports and daily life activities.

[Anglostani]

thank you

[ChadJacob21]

I feel more informed about what i am doing wrong, which is that I am locking my knees and don't know how not to. I used to take dance and always used my knees to pivot, hence the knees, how do i not lock my knees?

[amamoj5pm1]

very helpful info thanks!!

[pawanverma3]

i have (acl) ligament injury in my right knee.i oprated the knee by the sugon but i dont have rileave in my knee.plz tell me some solution abt my knee because i have pain in my knee and i can not walk properly

[cargin23boy]

I have dislocated My Knee cap and I need to, once the cast is off Build my muscle around the Patella, These seem perfect! Thanks.

[ParkourAssassin08]

Thank you so much ma'mm! I need this. : ) God Bless you, and your career!

[Chris512lol]

hate this video... It is just plain stupid

[mikeyn]

milf

[mangr12]

I was almost unable to move my right leg patela with my hands, the left one was moving easily. I did stroke the sides of the legs but the patela was not moving, neither one! then I went for the challenge and lifted the knee caps but there was no pressure or movement against my hands. am I ok? I'm watching all the videos about Knees cause i got a weird pain after lifting weight in leg press machine, I have no tiredness in any muscle leg, but the knees yes. Have been a week and is not going away.

[amitbhullar2009]

Thanks a lot for the video. I was wondering if there is an exercise for the back if knee. sometimes i feel a lot of pain at the back of my knee. Don't know if its related to the who leg or not but the pain is in just the back of knee. Thanks in advance for your help

[fignon]

Can you do a video on hamstrings as mentioned here?

[eugi99]

my kneecaps have no play :(

I kneecap doesn't -move unless I tighten the muscles.

I have high kneecaps - it there another execerscise for me?

[25cent567]

great thanks

[neox5452]

Thank you for theses exercises!

[centerworks]

You're Welcome. Let me know if you have any Pilates or Heath and fitness questions or videos topics that you'd like.

[sohansinghsareen]

thanks.very nice exercise.i have osteo arthritic of knees. i will try this exercise.

[rockys832]

@centerworks Hi, I have Ankylosing spondilitis and both the knees are swollen, it hurts sometimes when I walk or take stairs. Can I do bit Strenghening exercises once the pain and swelling are reduced, or is there a specific excercise for those suffering from ankylosing spondilitis?

Any help or link to a video is appreciated.

[ericthesoldier]

Hi can you do another video of you standing lifting your kneecaps i would like to try it.

[centerworks]

Yes, Make sure you subscribe to my youtube channel "centerworks" so you'll know when it's posted. Should be next week

[ericthesoldier]

hey when is the video of more of your knees coming out?

[ericthesoldier]

@centerworks 

[wsugrad05]

Thank you! I've been having some mysterious knee soreness for a week or so now. I'll try this exercise!

[centerworks]

Hi! Thanks for the comment. Hope this simple knee exercise helps. Let me know how it goes!

[ericthesoldier]

hi when are you going to make anotehr video of this again?