oh yeah yeah I know, go Gamecocks! hey
everybody it’s doctor Jo and my twin Kali. we’re sporting the Gamecocks today. today we’re gonna show you my top seven
moderate knee pain exercises. so let’s get started. So these exercises are at the moderate level.
they’re still not high level yet, but if you feel like these are too much, I have
a beginner level as well, so make sure and check that one out first and then
come back to this one. so we’re gonna start off lying down and this is just
going to be a bridge. I really like bridges. they’re great for the knees.
they’re great for the hips, and they’re great for the back. so it’s kind of a
total package. when you’re doing a bridge, you want your knees propped up
in a good comfortable position. and when you come up, you’re almost coming up one
segment at a time of your back. but you don’t really have to stop at each one,
but instead of just coming straight up and down, you really want to go smooth
and control kind of bringing up one segment at a time and just getting into
about a straight line. you don’t want to end up arching your back, but you don’t
want to be sagging down here either. if you can’t get quite to here, you might
not be ready for these exercises yet. and then just kind of slowly come back down
rolling as well. so bridging should be nice slow and controlled. you should feel
like kind of in your glutes back here and your hamstrings as well which cross
at that knee. so this is great strengthening exercise and just start
off with 10 to 15 you can do a couple sets of those and then a couple of the
throughout the day. so several throughout the day and again if you really want to
come down slowly to make sure that you’re getting that smooth motion. so the
next one is going to be a clam shell exercise. clam shells are a little bit
harder than they look just because sometimes people don’t do them correctly.
I’m gonna kind of prop up my head just so I can see you, but you really want to
be comfortable. you want to lie your head all the way down. you don’t want to end
up straining your neck a little bit. your hips should be perpendicular to the
floor straight up and down. a lot of times when people go into the clam shell,
they’ll roll their hips back, so then you’re not quite getting the exercise
that you want because you should feel it up here. and even though these are quote
“knee exercises” the glute medius has a a lot to do with how your knee functions
so you want that to be strong as well. so your hips stay in this position the
whole time. you’re gonna bring your knees up and your feet want to kind of be in
alignment with the rest of your body with your knees coming out. your feet are
going to stay together and then you’re going to just lift that top knee up. but
again just go until you feel comfortable because if I go any higher then I’m
going to want to roll back and you don’t want to roll back.
so you’re just lifting it up to about right there and then nice and slow
coming back down. so again these are a little harder than they look like. they
are usually you can get to three or four and you’re like oh well this is pretty
easy, but once you get past that they get a little bit more difficult. so again
just start off with 10 or 15 a couple sets of those a couple times throughout
the day. if that gets easy, then you can add a resistive band or an ankle weight
on your thigh area to add some more resistance to that. so then the next one
even though we’re counting it as one exercise it’s really going to be four
put together and we just call this the four-way hip lying down. so to start off
with you’re going to do hip flexion. so I like to prop up the opposite side so if
I’m working my left side I’m just going to prop up and right because it gives me
a target you want to keep your legs straight and by keeping it straight to
help lock out the knee. if you pull your toes up towards you that’s going to help
lock it out and then you’re just going to bring it up almost even to the other
side. it doesn’t have to be exact, but you don’t want to kick it all the way up and
you don’t want to just like bring it up to here. if you can’t do that, you might
not be quite ready for you. come about even to the other side and then nice and
slowly coming back down. you’re really controlling it. don’t let gravity just
drop it back down. so again that is going to be about a 10 to 15 reps just until
you get used to it a couple times throughout the day and you can start
bumping it up as those become easy. so then the next one is a hip abduction and
I’m going to turn towards you but you want the leg that you want to work to be
on top. so now it would be my right side so with this one you can leave your
bottom leg a little bit if you want to just for comfort, but you want your hips
in your top leg to be pretty much in a straight line.
so you don’t want your leg coming forwards, and the key to this one is to
really help get the muscles on the outer part of the leg that go down and cross
that knee joint. you want to pull your toes up and lead with your heel and when
I say lead with my heel, I mean coming up like this, not coming up like this. so
when you come up, you’re gonna lead with your heel, and you’re actually gonna go
slightly behind you and that’s really gonna help activate those glutes. so when
I come up, I’m going up this way. I’m not just coming up forward like this because
then I’m not I’m using my hip flexors more than the outside. and I’m not coming
up with my toes because then again that’s working the front of my leg and
side this side so pulling your toes up leading with your heel, going back behind
you trying to keep that leg as as straight as you can.
so again 10 to 15 of those a couple times throughout the day. then you’re
gonna roll over onto your stomach and you’re gonna do a hip extension. so again
these are called hip exercises, but all these muscles cross that knee so
they’re really important to do as well to get that strengthening in the knee. so
with this one you still want to keep that leg straight. sometimes if you are
lying on your bed or your couch where you can hang your leg off or your toes
off of it it makes it a little bit easier, but I’m just gonna prop it up
like that because still pulling up my toes helps lock out my leg. now when
you’re lying on your stomach, you want to keep your hips on the floor so it’s not
bringing it up like this, but it’s really just bringing it up about right here. so
it’s not gonna be high, you don’t have to kick it up high, but you don’t
want to roll to get that leg up either. you really want to work those hip
extensor muscles coming up and then nice and slowly coming back down. so again 10
to 15 a couple times day. if you get to 20-25 and they’re easy, then you can add
an ankle weight onto it. so then we’re going back again to the left side you
would just be rolling all the way around. so now we’re gonna do adduction, ad, so
with this one, the leg you want to work is gonna be on the floor. you can either
prop your foot up behind it, or you can prop your foot in front of it. I’m gonna
go behind just so you can see my leg and again you make sure you’re comfortable
make sure you’re relaxing your neck that not up like me, but again pulling up
those toes to kind of lock it out and this time you’re just bringing it up
this way. so again this one’s not going to be a big motion either, but you want
to try and keep that leg straight and you want to try and pull it straight up
to work those inner thigh muscles or those adductor muscles. so once you get
all of those worked around, now we’re going to go back into the bridging but
we’re gonna make the bridging a little bit harder. so while I get the band’s the
loop band around my legs, I want to thank some people on my wall of thanks. so
thank you to Woody and Daisy, Steve S. Nimish S. and Holly A. And if you
want to find out how to get on my wall thanks and support my channel make sure
and click on the description below. so with this time with the bridges, you’re
gonna use a band. so you’re activating not only your glues down here, but you’re
working the muscles on the side as well. so you’re making these muscles work
together. so this is a little bit harder, I’d start off with a really light band
nothing too crazy, but the goal is to keep your knees about the same width
apart. so when you come up into the bridge, this time the band is gonna want
to squeeze your knees together, but you want to keep them out. so some people
will do this as they come up their knees will come together, but you really want
to keep them out and keep that equal distance apart the whole time. so when
I’m coming up into that bridge, my knees are still just as far apart as they are
when I’m coming back down. so again you just want to do about 10 or 15 of those
and then you can do those a couple times a day. so the next exercise is just gonna
be a sit to stand. so this is kind of the pre step to a full squat, but you still
want to do all the same techniques, but you’re actually going down into a sit
instead of just squatting down. so you want your feet about shoulder width
apart. you can do it slightly further apart than that and your toes are going
forward. when you go down into the sitting position, you really want
to stick your booty back when you bend. you don’t want your knees coming in
front of your toes, so you’re really coming down almost trying to find that
chair when you’re sitting down and then coming back up.
so really try and control it coming down, and then control it coming back up as
well. so again this isn’t quite a squat yet. you’re actually going all the way
down and sitting and almost resetting yourself and then coming back up. so this
one might be a little bit more difficult, maybe just start off with five to ten
and see how you feel and if they feel ok then you can progress from there. so then
the next one is just gonna be heel toe raises. so I like to hold on to something
to start off with. if you’ve got a little bit of balance issues make sure you’ve
got a countertop or sturdy chair or even the wall to hold on to, but same kind of
thing, you’re gonna have your feet about shoulder width apart. and then you’re
just going to come up on your toes raising your heels, and then slowly come
down. that’s the key and then bring your toes up. so I’m not, when I bring my toes
up, I’m not sticking my booty out, I’m lifting those toes up working the front
shin area, the anterior tibialis, and then coming back up on my heels. so just nice
slow controlled motion and then if that becomes easier, then you can kind of stop
holding on and then working your way up from there. but make sure you hold on to
start off with. and so then the last one is just a single leg stance. so you’re
working on balance a little bit and again it’s not directly working on the
knee, but balance has a lot to do with our ankles, knees, and our hips, so you
really get a good benefit getting exercises for the knee when you’re doing
balance exercises. so it’s just like it sounds, it’s a single leg stance. again
maybe have something to hold on to to start off with. you can start off with
two hands, maybe then one hand, just a finger, and then nothing at all. but maybe
we start off with just 10 to 15 seconds, and you can see I’m moving around a
little bit and that’s okay. and then make sure you’re switching sides.
so again you don’t have to go crazy with it, that 10 to 15 seconds but then you
can work your way up to 30 seconds and then a minute if all of that becomes
easy. so there you have it. those were my top seven moderate knee pain exercises.
if you like to help support my channel, make sure and click on the link up there.
and don’t forget to subscribe yeah down there. and remember be safe,
have fun, and I hope you feel better soon.

16 thoughts on “7 Best Knee Pain Exercises (Moderate) – Ask Doctor Jo”

  1. Buy a printable worksheet with these Knee pain exercises here: https://www.askdoctorjo.com/buy-moderate-knee-pain-exercises-worksheet and purchase loop bands like the ones I use in this video here: https://amzn.to/2YBuaw9 (affiliate link)
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  2. Hi @askDoctorjo I like a few of your videos and have to put them into practice as I've started running again (³rd time lucky) and I need good exercises for lower back, thighs and Achilles as that seams to be the most I'm working, can you point me into any tips or videos you have to stretch and strengthen if you don't mind.

    Thanks and keep up the good work

  3. Dr. Jo, I appreciate your YT videos regarding the knee. My knees issue have improved significantly by carefully and diligently working out through your instruction and for this, I am grateful. Thank you. I do have a question regarding the Tensor Fasciae Latae (aka hip flexor), The right side started hurting today and it may be because i was on vacation for 9 days and not exercising at all… Upon returning back to the gym, after vacay, while on the treadmill for a walk (gradually working my way up again…) and during the walk, i started getting the pain… so i cut the walk short so as not aggravate the TFL any further… Any advice on what i can do to? please help ☺️ me.

  4. Hello Dr. Jo, sincere thanks to you for sharing the helpful information. I will make a point to do the exercises on daily basis take care.

  5. Hi !
    thanks you are the best.
    sometimes when i run i fall down and my knee fine 2 pain i think that my joints from my knee separated from each other the doctor told that your leg is weak i don't know what should i do

  6. Squats and Lunges have always been painful for my knees. Could be years of doing them incorrectly BDJ (Before Doctor Jo 🙂). I use a leg press type exercise using a therand while lying on my back. No pain with this one. Is this a good substitute?

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