Knee Pain Workout for Beginners (Follow Along)

No video

Knee Pain Workout for Beginners (Follow Along)

Рет қаралды 49,522

Күн бұрын

Looking to build your knee strength from the ground up? Follow along with me to this beginner knee work out that will help strengthen the muscles around your knee joints and relieve your knee pain.
HELPFUL LINKS
🎥Why Your Knees Hurt As You Age • Why Your Knees Hurt As...
🎥Knee Strengthening Follow Along: • Knee Strengthening Wor...
📖Knee Pain and X-ray Knee Osteoarthritis: pubmed.ncbi.nl...
⚡️Become a member! / @uprighthealth
💪Donate to support this channel: paypal.me/upri...
⚡️Become a Patreon Supporter: / uprighthealth
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth....
👉 Healthy Hips for People with Hip Impingement! uprighthealth....
👉Crush Chronic Muscle Tension with a FREE Self Massage Program: bit.ly/rollrel...
👉Anterior Pelvic Tilt Program: www.uprighthea...
👉The Back Pain Fix program: bit.ly/backfix
---
👉 UPRIGHT HEALTH HOME TRAINING PROGRAMS: uprighthealth....
👍 Recommended gear (shoes, bands, etc.): uprighthealth....
➡️ Facebook: / uprighthealth
➡️ Instagram: / uprighthealth
🙉 Podcast: www.uprighthea...
---
At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcutter...
ABOUT THIS VIDEO
No matter what age you are or when your knee pain began, you can follow along with these at-home workouts. Many people that suffer from chronic knee pain are told that it's caused by arthritis or old age - in this video, I'll go over why that's not true, and how focusing on the muscles around your knees is what will guide you towards less pain and better functioning knees.
#KneePain #KneePainRelief #KneeExercises #UprightHealth
00:00 Introduction
02:30 Workout Starts / Exercise #1
06:12 Exercise #2
09:44 Round 2
17:22 Final Exercise (Tibia Raise)
19:31 Programming

Пікірлер: 123

@Uprighthealth Жыл бұрын

What did you notice doing this workout? Drop me a comment!👇

@nancyanderson6741 Жыл бұрын

For my left knee pain (which I strained over 15 yrs ago while weeding my rhododendrons), I went to physical therapy to exercise the knee twice a year for 2 years each time for several months in a row. They also taped my knee with kinesio tape which helped my pain when walking. Also for pain, I took ibuprofen and also took glucosamine & chondroitin capsules. I also walked and used an exercise bike to rehab it.

@geegaw1535 Жыл бұрын

I love your exercises. I am doing better because of them. I'm 64 and used to do the asian squat all the time and hoping you'll get me back there but it's difficult to get back up much less down. These exercises are saving my knees. I do the first two but will be implementing the others also. You really don't know how grateful i am for your videos. I can't donate but pray for you and that others may compensate my indigent situation. I live alone and you're my best friend atm. Thank you❤

@geegaw1535 Жыл бұрын

@@nancyanderson6741 yes, it's good to hear you're doing better. The dr wanted to give me the shots in the knee or surgery but i refused them. This man is amazing he's got me walking again ❤

@nancyanderson6741 Жыл бұрын

@@geegaw1535 Yes indeed Matt is amazing! I feel stronger when walking because of his exercises, and do feel more energetic. Swept out my entire garage yesterday and dusted most of the cobwebs in two sessions with a break in between. My doctor also wanted me to have surgery, but I declined as I felt more problems would ensue. That was over 16 years ago when I was 59. Just less than 20 years ago I could still do a squat position without even thinking about it weeding my yard, but my left knee injury now prevents me from squatting.

@yvonne3903 Жыл бұрын

I hold onto the kitchen sink to swat. I can do 10 on a good day. They definitely have an impact.

@Joy80JJ Жыл бұрын

I was told by ortho dr who diagnosed my knee pain from an xray having arthritis & too stop my 10 mile a week walks & get a recumbent bike. I researched & found knees to toe guy...starting walking 100 steps backwards 5x week in my driveway to be safe & looks dumb. It has helped my knee tremendously & I still do my 10 mile total a 5x week walk...pain free.

@Uprighthealth Жыл бұрын

Tell your ortho. 🔥

@yvonne3903 Жыл бұрын

I'll have to start that, 100 steps backwards 5 days a week.

@stacielivinthedream8510 Жыл бұрын

Yes it's very good for you to walk backwards! Yes I felt silly also but I seeothers doing it also! And never stop walking! I can't believe he told you to stop! Ugh

@barbarasauve Жыл бұрын

Backward walking is the best!! It totally changed my posture and developed different muscles in my legs and butt!

@andyhill7136 11 ай бұрын

Most fitness influencers not only cannot spell influencer, but want to preach to fit fans, or will actually shame those with less drive or genetics. You are the preacher for those who can do what they can and that will suffice. This is a very good counter to all the crazy muscly folks who think everyone should train as hard as possible, as hard as they do, and have shredded physiques. Movement is important and all should participate, and it should not be a contest as the only comparison should be to your past self....

@jojojo6708 Жыл бұрын

Hi Matt, great video 🙏 I had crackle snap and pops and stiffness in my knees after sitting too long especially after long hikes. This simple stretch I learned a decade ago and still do today. Sitting on the floor, legs streached straight out front then press back of knees to the floor and hold for about 15 seconds - repeat 10x. I don't why but it was magic ✨ no more popping. Loved " you do you" !

@user-lw3jj3im4w 8 ай бұрын

I am74 l have lots of pain in my knèes but thanks to u and your exercises slowly l am getting results.

@stacielivinthedream8510 Жыл бұрын

I adore you!!! You are so kind, cute, silly, patient and helpful!!! 😇😊😉🙃🙂🥰 Edit: Saving this to do these exercises as my right knee has been hurting this year again! Thanks again!!! 😇😊

@mohamoudhassan6934 Жыл бұрын

Hey man may God bless you for your favors towards humanity! 5 months ago I realized I could no longer asian squat and after 3 weeks of watching your videos and practicing I've been asian squatting almost everyday! 😁 Now I'm going to share this video with my parents and hopefully they benefit from this routine. Keep it up man! 👍👍

@Uprighthealth Жыл бұрын

Nice job! Happy to help! 😍

@jaxryan4799 Жыл бұрын

I appreciate your tone, pace & easy to follow visuals. Keep it up!

@Uprighthealth Жыл бұрын

Thanks, will do!

@margerymccarthyhall1111 Жыл бұрын

Thank you for your excellent and helpful exercises. I love playing table tennis and was beginning to despair that my days were numbered with increasingly serious knee pain. Thanks to your exercise, my knees are beginning to feel much better and can compete i more tournaments.

@tintin89113 8 ай бұрын

Thank you Matt, I'm 73 years old and recently have been losing my balance and falling down once ion my left knee. Your exercises done slowly and constantly as you suggest will help with the strengthening of the knee ligament and tendons. Thank you for you videos and insight.

@waveydavie 2 ай бұрын

Did this before I jumped on my mountain to my physio knee class. My knees feel great!

@Jean-bm8wh Жыл бұрын

👍Very nice! Directions appear on the screen. So glad I found your channel. I appreciate that anyone can understand your information. Thank you for sharing.

@Uprighthealth Жыл бұрын

Glad it was helpful!

@saleemahfareed4790 Жыл бұрын

Me too 👍🏾

@debiwarrens999 Жыл бұрын

The first thing I did for knee pain was to lose 45 pounds. Now I'm working on losing 60 more. Aside from that, I've been in too much pain to do any exercises until seeing this video.

@Uprighthealth Жыл бұрын

Keep it up!

@stacielivinthedream8510 Жыл бұрын

Good for you Debi!!! That's awesome!!! 😇😊😉🙃🙂

@lizj5740 Жыл бұрын

Well done, Debi Warrens. I have lost 34 pounds over the last year and a half; still have 14 to go. My feet feel a LOT better.

@sandralmoore1360 Жыл бұрын

I've lost 40+ lbs to start, not seen improvement in knees, yet.

@ps2v831 Жыл бұрын

I felt discomfort, all the way to my hips and lower back, is that OK. I do not push myself to pain. What is OK?❤

@wendyowen969 Жыл бұрын

Thanks Matt (and bunny) I have the ankle weights, but was never quite sure how to use them. I'll follow this video 😀

@saleemahfareed4790 Жыл бұрын

I like the exercise for knees thanks for sharing, I like your sense of humor 😊👍🏾

@Uprighthealth Жыл бұрын

Glad you enjoyed

@ryubiskj Жыл бұрын

it just made me unreasonably happy to hear you count in german 😂 (my mother tongue)

@tinacarson4792 Жыл бұрын

This is so so helpful! Thank you!!😊

@shahnazsultana3189 Жыл бұрын

God bless you dear for your valuable information. Please guide us for ankle strengthening exercises. I find it very difficult to walk downstairs as my back portion of ankle hurts. I try to climb downstairs sideways. Do suggest some exercises. I shall be grateful.

@geethamala2285 6 ай бұрын

Your exercises are amazing If I had a son he would have been helpful and wud have looked like you stay blessed 🙌

@ruthgebrekidan967 Жыл бұрын

I love you videos all the time and they are very helpful. I have a very bad looked knee started from my hip. I hardly get up, difficult for walk , not comfortable even to sleep and so on. Could you show me some exercise to help for my looked knee. Thank you so much

@veronicaswartz8988 Жыл бұрын

Hi Matt thank u for all the amazing excises love it

@neoshenlong 6 ай бұрын

I had a pretty active year last year, but December and January were pretty static for me. As in I stayed in bed and sitting for most of the day. As I've been trying to get back into my usual routine my knees have been bothering me a lot. So, guess I'll try these out.

@redwing1067 Жыл бұрын

Thank you for this video. I hope you can put a dvd out someday with your workouts

@nuthinbutlove Жыл бұрын

Thanks so much. Love the bunny...and the skeleton.

@Uprighthealth Жыл бұрын

Bunny sends his love!

@saleemahfareed4790 Жыл бұрын

Me too 👍🏾

@nuthinbutlove Жыл бұрын

@@Uprighthealth skeleton was just hanging out today lololol

@Sarah33Kaufman Жыл бұрын

You are awesome, thank you.

@jaylove7ful Жыл бұрын

very helpful thank you.

@jeanneruperto5697 Жыл бұрын

Thanks!

@Uprighthealth Жыл бұрын

Thanks so much, Jeanne! Really appreciate the support!

@ginac7235 9 ай бұрын

Thank you!

@7kidvid Жыл бұрын

Bridges and squats make my knees feel great.

@yaelsilberberg4178 Жыл бұрын

my right knee has crackling at the end of the knee extension, it doesn't hurt, but is that bad? why does it happen?? thank you for all your videos! I love them and they are very helpful.

@donnacole5949 Жыл бұрын

Thank you ❤️

@cheryllanphier1023 Жыл бұрын

Thank you

@TheMaddVanner Жыл бұрын

What do I do to fix my knee pain? Easy, Your videos!!!

@Uprighthealth Жыл бұрын

🛎🛎🛎 WINNER WINNER CHICKEN DINNER! 🐓🍗 🤙

@loyeschulthess2269 Жыл бұрын

Matt - can I do these great knee exercises if I have some effusion around my knee? Not a lot of effusion - just a bit of puffiness. Thanks! Love your channel!

@nancyellen8006 Жыл бұрын

I have arthritis in my knees and I think you mentioned that I might still benefit from these exercises. Did I hear you correctly?

@yvonne3903 Жыл бұрын

I have osteoarthritis in my knees and my occupational doctor recommended swats. Obviously hold onto something and don't overdo it. You strengthen muscle but you also need to exercise the joint because it's the pumping action that increases synovial fluid into the joint,.

@Uprighthealth Жыл бұрын

You heard correctly. Check out these resources 🎥Why Your Knees Hurt As You Age kzfaq.info/get/bejne/mt9ln5R02dyyXac.html 📖Knee Pain and X-ray Knee Osteoarthritis: pubmed.ncbi.nlm.nih.gov/18764949/ www.ncbi.nlm.nih.gov/pubmed/10852280

@saleemahfareed4790 Жыл бұрын

Me too 😊👍🏾

@francisremedios2530 Жыл бұрын

Will these exercises help me as a senior to run? Or are there other exercises?

@ps2v831 Жыл бұрын

I felt strong discomfort, to my hip, and lower back, is that OK. I do not push myself to pain, advice on this please? Thank you.❤

@christineferguson3467 Жыл бұрын

Had ACL reconstruction in 1999, ski accident. Did PT for months and got extension almost matching the other knee. But not flexion. Always been a problem and I feel it’s caused me to fall a number of times. After putting up with pain for 23 years I’ve been doing PT for a few months and knee hurts more and is swollen after doing my prescribed plan. Had to revise to very basic exercises with no weight. Hoping your program will work better. Hips are really tight too so could they be the actual source of my problem?😢

@seaslife60 Жыл бұрын

Read Joy's comment here in the comments re: knees over toe guy and walking backwards. And yes, it's all connected!

@FabianGonzalez-cl6cu Жыл бұрын

The best 💯‼️‼️

@johnrosado5829 Жыл бұрын

Great advice....love your exercise vids! Yes I speak Spanish 😆

@afung89 Жыл бұрын

I drink a lot of alcohol to wash the pain of my knees away. Now, I wake up with a lot of pain in my head as well. Do you have anything to fix both?

@Uprighthealth Жыл бұрын

I'd see a pain management specialist. They can hook you up with some vicodin. 😉 ** **I am assuming this comment is meant to be humorous and am responding in kind. I DO NOT recommend medicating and numbing with drugs of any kind. Numbing leads to nothing good.

@dreamervanroom Жыл бұрын

In bed most mornings I pendiculate in my legs (straighten out in an automatic stretch) and the left knee cracks and I feel now it's ready to take weight. Comment?

@michalr8276 9 ай бұрын

Are those exercises good for fixing a hyperextended knee?

@esmiley3 Жыл бұрын

What do you do to get past the cracking or popping point. You got there on your own, how do you alleviate it?

@dort5436 Жыл бұрын

Thanks for the cramping on exercise 2. How long before the cramping goes away? Does cramping on one side mean that I'm not balanced on those muscles?

@simsalabim2502 Жыл бұрын

Danke!

@Uprighthealth Жыл бұрын

Thanks for supporting my channel!

@simsalabim2502 Жыл бұрын

@@Uprighthealth you are welcome :). I am currently going to PT with a torn meniscus and my Therapist never showed me these moves, I really appreciate your videos!

@francoisbezuidenhout4777 Жыл бұрын

Would you not recommend reverse Nordic curls at this stage?

@Uprighthealth Жыл бұрын

As a beginner? No. No chance at all.

@bronwenhook6088 Жыл бұрын

I notice that Matt is not always able to reply (too many questions!), so if anyone knows the answer, I'd be grateful. If I only have one bad knee, do I have to exercise both legs or can I just do the wonky one?

@normanmau1352 9 ай бұрын

Both legs should be exercised equally otherwise you will be imbalanced. In yoga we😢 always do both sides to prevent the imbalance

@lydialove382 9 ай бұрын

I heard somewhere do the weak side first then the other (can’t recall why but I remember that was how someone else answered that question)

@JsMomma7 Жыл бұрын

I've been watching your videos on hunch back correction. I have had 2 spinal fusion surgeries. I am fused from just below my bra band to my pelvis. Is the paid program something that would help me or should I just see a doctor?

@donnaw1835 Жыл бұрын

What size ankle weight do you recommend to start?

@Uprighthealth Жыл бұрын

Get an adjustable one that does 1-5 lbs. Then take out all the weights, leaving only 1 pound (or less!). If it feels challenging, good! If it's too easy, add one more weight. 💪

@user-rl6od6io6h 9 ай бұрын

Is this for knee arthritis?

@suhasinimadhuryachennubhot9342 Жыл бұрын

Can i do the ankle weight ext on ext machine?

@Blogdividendreport Жыл бұрын

Physio told me to strengthen gluts, especially glut med and my hips needed strengthening. What are your recommendations regarding these muscles/ areas.? Thanks 😊

@robk9330 Жыл бұрын

That's what they told me as well, which is wrong. I spent months strengthening my hips, glutes and quads. I figured after that actually my feet are the problem and overpronation.

@jenA9026 Жыл бұрын

Same here

@gloriagene0 Жыл бұрын

So this is how an 80 year old person starts? I have pain on inside of knees in the hamstring behind knee

@Uprighthealth Жыл бұрын

Yup. Start SLOOOOW. Pay attention. Don't even use weight when you start. Use furniture to balance, and take your time. No rush. No stress. Just calmly say hello to those muscles again!

@eugene1197 Жыл бұрын

What if an mri shows a tear?

@christineferguson3467 Жыл бұрын

HI Matt, I'll work on these exercises but do you have any exercises to specifically help correct lateral patella tilt? Doc says surgery, knee replacement, is the fix. Maybe that's true but would appreciate your thoughts.

@Uprighthealth Жыл бұрын

Don't get caught in RIIPS: www.uprighthealth.com/blog/riips 😀

@christineferguson3467 Жыл бұрын

@@Uprighthealth Thanks Matt! You are so generous to share all of the videos. I'm going to have to up my membership! I did end up getting an injection but will only do one. I couldn't even bend my knee and pain was at an 8 for 4 days and nights after a previous episode similar less than a week before. Probably worked it too hard and will have to tame down my enthusiasm to fix this problem. I'm feeling much relief although I know it won't last, but it will allow me to begin a serious leg muscle strengthening and hamstring stretching program. Ortho doc showed me my knee x-ray and about 1/4 of the patella is sitting on the lateral side of the knee joint. Hoping the exercises on the medial side will help to pull it back in place.

@kellybliss Жыл бұрын

If you stand and sit in good posture while doing this knee work, then you would get a core and upper back workout too. Very often during this demonstration you have head forward and hunchback. It's best not to reinforce these unhelpful postures.

@Uprighthealth Ай бұрын

Correct. It's a habit I have whenever I'm talking to the camera. 😳

@CryptoCatify Жыл бұрын

I noticed my muscle's shaking. That tells me they are weak. I also have a torn meniscus. that kept me from my daily walks. That explains the weak muscles. Funny thing, I have a torn quad and torn hamstring on opposite sides of my body. Funny that was what these exercises worked.