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How to strengthen your knees and treat knee pain

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Uploaded on Mar 7, 2010


Physical Therapist, Clinical Ayurveda Herbalist and Exercise Science Specialist


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.


Manu Kalia

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Manu Kalia Youtube Channel: http://www.youtube.com/ayurvedichealing

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This video is for educational purposes only. Please consult with you physician, physical therapist or health practitioner before starting any exercise program or trying any of the herbal therapies/recommendations mentioned in this video.

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