5 Exercises to Improve Your Knee Flexion with a Physical Therapist

Рет қаралды 107,192

Күн бұрын

Get your knee un-stuck so you can get back to walking, stairs and more! Unlock much needed knee flexion with these 5 movements! ✅
In this video you'll learn from Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows you the best ways to improve knee flexion. Knee flexion (aka knee bending) is used for a variety of daily tasks such as: walking, climbing stairs, walking up/down inclines, squatting and bending down to pick something up. It is incredibly important to make sure your knee bends.
When you can improve knee flexion, many doors can open to your arthritis adventure. If you want to walk better, climb up/down stairs with ease, go hiking, and get down to the ground and back up- the way your knees move is incredibly important.
Whether you have had a knee replacement or have knee osteoarthritis that makes knee flexion difficult, this video offers a variety of different ways to test your knee and unlock mobility. Knee range of motion movements should not increase pain significantly. If they do, reduce the range you are using and do not force any movement.
Listen to your body and only complete what feels good to you! Cheers to knee mobility and knee flexion!
🎉 Join the FREE 4 Day Jumpstart your Arthritis Adventure Challenge here: keeptheadventurealive.com/jum... 🎉
Articles you may like:
How to improve knee flexion: keeptheadventurealive.com/kne...
Inside knee pain, what it means and what you should do: keeptheadventurealive.com/ins...
Other videos you may like: 👀
Want to sit cross legged again? • Sitting cross legged w...
Finding hope with bone on bone knee arthritis: • 5 MUST KNOW ways to re...
15 minute bone on bone knee workout: • Gentle Seated + Standi...
Learn more about Adventurers for Life here: keeptheadventurealive.com/start
Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

Пікірлер: 113

@471lynnette 10 ай бұрын

I love the way you teach Thank you

@juliapattison3815 9 ай бұрын

Your videos are so very helpful, thanks for being a most welcome ray of hope!😊

@arthritisadventure 9 ай бұрын

Absolutely!

@smitalonari6588 11 ай бұрын

Your videos are very motivating i never exercised i m suffering from ra with deformities in all joints but trying all your exercises Thanks 🙏🏻

@charlestonscnative9083 11 ай бұрын

Thank you Dr. Kuhn!

@arthritisadventure 11 ай бұрын

Absolutely!

@TheAMX1972 10 ай бұрын

Thank you Alyssa. I have severe knee osteoarthritis and quads are limiting my knee flexion. These specific exercises are excellent!!

@arthritisadventure 10 ай бұрын

You're so welcome!

@kmsy200 2 ай бұрын

Did it work for you.

@mrssanders8047 10 ай бұрын

Just what I needed!Thank you!❤

@arthritisadventure 10 ай бұрын

So glad you found the channel!

@chitrashiralkar4852 11 ай бұрын

Very happy with your way of explaining, thanks much ❤

@arthritisadventure 11 ай бұрын

🙌🏼🙌🏼🙌🏼

@brijendrasinghbhadoria8904 4 ай бұрын

Excellent exercises. Great Thanks Dr Alyssa kuhn.

@arthritisadventure 4 ай бұрын

You're so welcome!

@user-cn1kq6pv8v 4 ай бұрын

@@arthritisadventure Thanks Dr Alyssa . I got surgery Acl and meniscus 2/1/24 all most 2 months before Untill now I can bend my knee only 40 degree .😢

@dannidunn9302 10 ай бұрын

Another wonderful video. So informative.

@arthritisadventure 10 ай бұрын

Glad you think so! I appreciate your support on the channel! Let me know if you have any other video suggestions.

@whisperingeagle 10 ай бұрын

Once again great help and perfect directed video

@arthritisadventure 10 ай бұрын

🙌🏼🙌🏼🙌🏼

@totlinegrant3418 7 ай бұрын

Thanks for explaining the exercises

@arthritisadventure 7 ай бұрын

You're welcome!

@nilanisiriwardena5019 6 ай бұрын

Thank you so very much. Love all your videos. Bless you.

@arthritisadventure 6 ай бұрын

Glad you like them!

@katiejo711 7 ай бұрын

Thank you. I had trouble bending my left knee all the way. I am going to try these exercises. I am an avid gardener, walker,and very active. I know these will help

@arthritisadventure 7 ай бұрын

You are so welcome! You got this!

@katiealdana2964 11 ай бұрын

Very helpful video--thank you!

@arthritisadventure 11 ай бұрын

Glad it was helpful!

@annabrocato 4 ай бұрын

Very nicely explained. Thank you!

@arthritisadventure 4 ай бұрын

Glad you liked the explanation and the video.

@catherinembiiza5570 3 ай бұрын

Thank you so much Alyssa. I will try these exercises.

@arthritisadventure 3 ай бұрын

Glad you like them!

@bryanth1a 10 ай бұрын

Thank you for a great video.

@arthritisadventure 9 ай бұрын

Glad you liked it!

@HayleyGomes 8 ай бұрын

For the first time in about 5 years, I feel there is hope! Thank you so much! Do you recommend trx systems for things like assisted squatting?

@chokog2446 8 ай бұрын

This is so helpful, thank you! 👍😊

@arthritisadventure 8 ай бұрын

Glad it was helpful!

@roorapatuwairua3568 10 ай бұрын

Thank you so much for your video.... the exercise I use and continue to use do help... watching all the way from NZ 😊

@arthritisadventure 10 ай бұрын

Glad you like them!

@MegaMusical10 8 ай бұрын

FANTASTIC!

@arthritisadventure 8 ай бұрын

Many thanks!

@jsantiago8979 10 ай бұрын

This video is going to help my right leg. Thank you

@arthritisadventure 10 ай бұрын

Great to hear!

@1Airwaving 8 ай бұрын

Thank you !💐💐💐

@arthritisadventure 8 ай бұрын

Welcome!

@subhromukherjee14 Ай бұрын

Thanks for the video. It’s was really helpful. I have undergone a ACL reconstruction surgery as well meniscus repair. Can I do all the exercises mentioned? I am struggling to get flexion beyond 100 degrees.

@jfoley1968jf 11 ай бұрын

Thank you I love your channel

@arthritisadventure 11 ай бұрын

Glad you enjoy it!

@1yrosado 11 ай бұрын

Thank you!!!!

@arthritisadventure 11 ай бұрын

🙌🏼🙌🏼🙌🏼

@bellasee1 11 ай бұрын

Ahha! Thank you so much!

@arthritisadventure 11 ай бұрын

Sure thing!

@RanithaAmichand-zb6eu 7 ай бұрын

Really enjoying your videos. My ankles are sore all the time, when walking I have a limp. Please help

@hollid175 11 ай бұрын

This is awesome. I do your exercises for my meniscus and I'm loving them. Anything upperbody exercises so i can get and like yours? You're the best😊

@arthritisadventure 11 ай бұрын

Inside of my Adventurers for Life membership, we take a full body focus of both upper and lower body as building strength in both is extremely important. Learn more here: keeptheadventurealive.com/start

@nusratjehan8320 10 ай бұрын

I have sever arthritis in my knee in sitting standing even in washroom Dr. Told me for knee replacement I am above seventy now I see your video I will start these exercise i am worried thank you from pakistan

@BaudelLopez-ot7qp 3 күн бұрын

Gracias por explicar muy bien los ejercicios,.

@arthritisadventure 2 күн бұрын

De nada!

@vaidehikrishnan8569 2 ай бұрын

Good very useful

@arthritisadventure 2 ай бұрын

Glad to hear that

@renudhakar3766 17 күн бұрын

God bless you alysaa, you are a perfect answer to all our problems , thank you so much for your detailed gidance , I will try this definitely , having problem in knee bending above 110 degrees ❤❤❤❤

@arthritisadventure 16 күн бұрын

You are so welcome!

@magcooley6808 Ай бұрын

I really enjoy your videos . Very helpful! I had Knee tendinitis due to some exercises like lunge, I used to do….

@arthritisadventure Ай бұрын

Glad you like them!

@raginimutalikdesai1859 2 ай бұрын

Very nice 👍

@arthritisadventure 2 ай бұрын

Thank you! Cheers!

@jayallen11 10 ай бұрын

I have minor arthritis in the lateral. Anterior compartment of my knee. Is it possible to return to skateboarding? Edit: will mostly be comprised of flat ground tricks and cruising. No going off stairs or anything crazy

@CarolWalter-zf3qd Ай бұрын

I have debris in my knee which when it moves locks my knee which exercises would help this . Thank you from UK

@Connie-ts1dv 11 ай бұрын

Thank you for all your videos. I am trying to avoid knee replacement. When I try to do sqats like you did at kitchen sink my knees won't support me. The other exercises are fine and very helpful. I would love to be able to use stairs especially going down. At this point I feel like knee will give.

@arthritisadventure 11 ай бұрын

What you could do is set a chair in front of your kitchen sink so when you try to do the squat, you have the support of the chair to sit down, then you can use your arms to help stand up.

@vickinosella4855 25 күн бұрын

4 year knee replacement can i increase keen flexion more than i have it is only 95 as i have baker cyst

@effigy8620 5 ай бұрын

Really excellent video. I broke my patella in half 6 months ago and though am up walking etc I still have a stiff knee and probably only about a 90 degree bend. Will try these out. The pool seems helpful too.

@arthritisadventure 5 ай бұрын

Glad you liked the video! Good luck in your recovery.

@user-lg2mh8vk6r 10 ай бұрын

Which leg should be up is it my bad leg?

@boskosubotic 4 ай бұрын

Pozdrav, meni desna noga stoji prava kao strela, već 4 godine ne mogu da je savijem u kolenu, možete da zamislite koliko mi je nesnosan život... možete li pokazati neke vežbe ne bih je savio barem malo. Unapred hvala

@lysarainbowitz4873 7 ай бұрын

thanks for the help - you have awesome legs!

@irenetalley5843 10 ай бұрын

Thank you for this video. One of my knees will lock sometimes when I walk, which has caused me to fall. Is there anything I can do to help strengthen that knee so that doesn’t happen?? It scares me sometimes to walk thinking my knee will give out and cause me to fall.

@beckimasters3977 7 ай бұрын

Strengthen your quads 😊

@taiwoafolabi6974 8 ай бұрын

Not sure if my knees need thet much bending. Or can do certain things.. maybe its because i Had a total right hip replacement. For things like squatting , not been able to do that. In fact my legs dont bene. The sensation to even squat or bend is gone

@jamesagall 11 ай бұрын

Very helpful!

@arthritisadventure 11 ай бұрын

Glad it was helpful!

@mandysmith2927 11 ай бұрын

Love your videos. I’ve given up on fixing my knee pain. They are very “crunchy” and if I dare squat or kneel the pain will last for days. Should I try these exercises anyway?

@arthritisadventure 11 ай бұрын

knee noises usually aren't dangerous and typically don't mean your knee(s) is/are getting worse. if the noises are accompanied with significant pain, there may be something else going on. Here is a post to learn more: keeptheadventurealive.com/knee-clicking/

@mandysmith2927 11 ай бұрын

@@arthritisadventure Thanks, that is a great link, also some great links there, too. I’m going to look at all of them👍🏻

@newyorkguy158 11 ай бұрын

Your videos are helping me. I do your exercises. I have pain in my right knee and stiffness when I rise from bed in the morning and start to walk, and when I rise from sitting. I find that knee bends are very helpful, bringing my knee up and holding for up to a minute, while seated. Another exercise that helps me is sitting in a hot bath and straigtening my leg and flexing my knee. I do about 200 of these against the light resistance of the water, alternating legs. I feel very good after this. I wonder if you have an opinion on the knee strengthening exercises of the knees-over-toes-guy on youtube and his basic video, knee ability zero? His basic exercises for getting out of knee pain are the tibialis raise, walking backwards, the calf raise and the soleus raise, especially the first 2. And later on, the split squat. These exercises seem to be very effective for knee pain, his own story of how he got out of knee pain is very impressive, but I wonder how well they will work for OA.

@arthritisadventure 11 ай бұрын

it really depends on how they feel for you. I use some similar movements but this depends on how sensitive your knees are, what range of motion you have available, etc.

@newyorkguy158 11 ай бұрын

@@arthritisadventure I recently discovered your channel and love it. I do a bunch of your exercises at home and also when I'm waiting for a train on the platform. Walking backwards is this other person's foundational exercise. He oftens recommends that people with knee pain do it on a treadmill that is turned off, for 10 minutes. I have to have it on the lowest speed which is very slow. I turn around, hold the handles and walk backward slowly, "knees over toes," a kind of movement that we never practice. Yes, you use some similar movements. He is just more systematic in developing the back of the leg. The idea is to strenghthen the muscles in the back of the leg from the ankle up, so tibialis, soleus and calf muscle, (gastroc?) His exercises are endorsed by some physical therapists on youtube, including one who is very well-known and orthopedic doctors. I am testing whether it works for OA of the knee.

@sharonreeve7509 23 күн бұрын

I did something several months ago and my knee swelled up and wouldn't bend. I have 90 degrees now. I have been doing PT exercises. I also do ballet 3 hours a day, but my knee won't bend past 90. Should I try to improve flexion with your exercises? My knee feel tight when I try to go past 90-100. It feels impossible. Am I out of luck? I don't have any other problems day to day even though I have severe arthritis in my left knee. I walk and climb stairs with no pain. Please answer this. I feel out of options and pretty hopeless.

@Beautymaman 11 ай бұрын

❤❤❤

@karenb.7627 9 ай бұрын

My ortho tells me arthritis is my main issue with a slightly shredded meniscus. Bending my knee beyond 45 degrees is so painful. Will these help with the pain?

@karenb.7627 9 ай бұрын

I workout 4 days a week. Strength is not my issue. I’m beyond disheartened. 😢

@Droppedonmyhead1 10 ай бұрын

I have the opposite problem. I can’t straighten my leg out. It’s bent behind me. My heel can’t touch the ground and I’m having to walk on my tippy toes on my left leg. No problems with my right leg. Any advice?

@terezashortall4571 Ай бұрын

Me too. I don't walk on tiptoe, but I can't straighten my legs! Hoping that some of these exercises will help 🙏

@suehancock5573 10 ай бұрын

Thank you. I can get up with no help from anyone!

@arthritisadventure 10 ай бұрын

That’s great!

@kmsy200 2 ай бұрын

Unless somone did experience this surgery will understand why so painful to go that far. I am 9 weeks my range of motion is 60 . I wish I could be that far you go do that far 😢😢😢

@brainwars8898 7 күн бұрын

I am 7 weeks post ACL and meniscus repair surgery. Im stuck at 60° bending as well

@selini52 11 ай бұрын

The worst is the toilet seat without proper bending!

@mommiedearest5337 5 ай бұрын

Absolutely!

@kimby1826 2 ай бұрын

Had to buy toilet rails after my total knee. Now I want them permanently!

@maggiepatterson7949 Ай бұрын

She has two videos on this subject...both were very helpful to me. i have been doing them, and so far so good. Not perfect yet but definitely not as much of a struggle. I am 76 with arthritis everywhere..broken right shoukder in 3 places years ago so not 100 % range of motion, arthroscopic knee surgery...right knee, of course! i am right handed. My left hip is the worst but it is definitely coming on in the right too. Bad back...yada, yada... BUT her exercises HELP! Just do not overdo them but be persistent. i try to exercise all day...so i do something while washing dishes, while sitting, before getting out of bed. Set your mind to finding ways, times...then it doesn't seem burdensome...like you HAVE to EXERCISE!

@panossolo909 7 ай бұрын

Very helpful knowledgeable presentation of exercises. Very nice lady. BUT: too slow with long prologues to each exercise for my taste . Ideally I would like to see the 4-5 exercises demonstrated without much ado,( both at the beginning and at the end as a brief reminding summary) to be followed by detailed explanation . Thank you! Male aged 66 with patella arthritis as a result of a cruciate ligament replacement 30 years ago.

@kingkanoworldmedia4389 24 күн бұрын

Yeah, I cannot even put on socks or shoes without crying

@thegeraldinekuss 11 ай бұрын

My hip won't bend. Hurts!

@deborahcandland9861 11 ай бұрын

Brad and Bob knee glide is great too, no grocery bag needed!

@arthritisadventure 11 ай бұрын

I’m glad you found another option that works too!

@cathi7610 11 ай бұрын

Not inexpensive tho.

@vickinielsen3810 4 ай бұрын

I was told to not use quads but to use gluten? was told quads make knee pain worse.

@arthritisadventure 4 ай бұрын

There is no research supporting this claim. Working on all lower leg muscles is key for relief.

@les707 4 ай бұрын

I’ve got knee arthritis and was given some quads work out bending to do by my therapist.a week and a half into the exercise routine my left knee went bang it tore my meniscus in my left knee .a year a half has now passed I still can’t bend my knee past 90* degrees if I try my lower leg and foot goes numb .I have had pain with the injury every day since and I’m waiting to see a nhs specialist still .I would say doing any knee bending exercise is a bad idea