How to strengthen your knees and treat knee pain

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Manu Kalia

Physical Therapist, Clinical Ayurveda Herbalist and Exercise Science Specialist

Formulator of TriSport Herbal Formulas "your natural wellness and fitness solution"

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Hey everyone, so here's a video on knee strengthening exercises in non-weight bearing. I am a firm believer in letting the body do its job and giving it the right environment to heal. I find most of the time people don't listen to their body or let it do it's job. It will heal itself, you just have to let it.

So I firmly believe that it is important to start with non-weight bearing exercises when recovering from a knee injury or surgery. The knee is a weight bearing joint and it doesn't like to be loaded or compressed when injured. So I tell my patient to first focus on strength and flexibility exercises in sitting or laying down. Once the joint can tolerate more standing and walking, swelling is down, strength is better, they can start exercises in standing.

I am going to go over some basic yet powerful knee strengthening exercises in this video. I am focusing on strengthening above and below the joint. Main focus is on quadriceps, hamstrings and glutes.

Strength Exercises:

Strengthen Quadriceps by quad squeeze, knee extensions and quad leg lifts.

Strengthen Hamstrings by bridging on exercise ball and hip extensions.

Strengthen Gluteal muscles by bridging, hip extension and hip abduction

Regular massage of the joint with Mahanarayan oil or warm sesame oil for pain, improving circulation and lymphatic flow. Also helps clean out metabolic byproducts formed following injury.

Herbal Supplements for healing knee:

Oral herbal supplements like Yograj Guggulu, Kaishore Guggulu, Punarnavadi Guggulu, Ashwagandha, Musta, Boswellia, Shilajit are also very helpful for healing the joint.

Hope you enjoyed the video. Don't forget to leave a comment or question.

Share the video if you found this info helpful.

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This video is for educational purposes only. Please consult with you physician or physical therapist before starting any exercise program.

Category:

Howto & Style

Tags:

• knee
• pain
• arthritis
• injury
• rehabilitation
• physical therapy
• knee pain exercises
• reduce knee pain
• knee injury
• knee pain
• knee treatment
• knee tendonitis
• manu kalia
• treat knee pain
• knee pain treatment
• a rodilla la rehabilitación
• la fuerza el ejercicio
• Knie- Reha- Kraft Bewegung
• 膝关节，康复，强度，锻炼
• 膝、リハビリ、強さ、運動
• ayurvedic healing

[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.

[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 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 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]

@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.