Top 10 Leg Exercises For Bad Knees | How To Exercise WITHOUT Knee Pain

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Top 10 Leg Exercises For Bad Knees | How To Exercise WITHOUT Knee Pain

Рет қаралды 61,975

Жыл бұрын

Building leg strength is key to solving knee pain. But knee pain can make it hard to build leg strength. In this video, Dr. Baird demonstrates the top 10 leg strengthening exercises that are both SAFE and EFFECTIVE for fixing bad knees.
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As a chiropractor and strength coach for adults 40+, I work with adults 40+ to solve knee pain on a daily basis. Many exercise videos and programs throw you right into exercises that are too challenging and can actually make your knee pain worse.
Knowing how to build strength WITHOUT stressing your joints will help you reach your goals faster. In this video I show you the top 10 leg exercises for bad knees, starting with the easiest and building to the most challenging.
(0:43) Sit To Stand
(1:46) Toe Taps
(3:00) Wall Sits
(3:31) Single Leg Step Ups
(5:03) Suitcase Carry
(5:59) Box Squat
(6:37) Banded Hip Hinge
(7:33) Kettlebell Deadlift
(8:20) Squat Holds
(9:06) Lunge Variations
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DISCLAIMER
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This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Solving Pain With Strength LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Solving Pain With Strength LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 77

@Tee-kk6tj 3 ай бұрын

I’m bone on bone with osteoarthritis & my orthopedist says NO surgery due to my age being too young. I just started with a trainer & he knows I have bad knees. He’s had me doing the 1st few exercises & I thought he didn’t know what he was doing so I came to KZfaq & found you! Thank you! I feel much more secure now with my personal trainer.

@DrCarlBaird 3 ай бұрын

Trainer is doing good work. Keep it up 💪🏻💪🏻

@docholladay1030 2 ай бұрын

Girl same here DRs just keep making excuses smdh its exasperating

@Tee-kk6tj 19 күн бұрын

@JK-pt3pt I’m 44

@suzanneb6608 6 ай бұрын

Thank you! These feel very doable.

@LifeLessons358 Ай бұрын

Really helpful!! I have a torn ACL and it help me a lot

@justmehere7113 10 ай бұрын

Excellent video.

@thatdude610 Жыл бұрын

Great video thank you

@Tiger1016. 2 ай бұрын

Ex-catcher through college who also has accumulated grade 2 tears in 2 ligaments in both knees (half my ligaments!) and really feeling worried about the future as I turn 40 and the lower back is even worse than the knee pain. I'm seeing some great ideas in this that I should adopt in my "try to set myself up to still be able to walk without a walker when I'm 80+" routine that I desperately need to figure out.

@lauretta6699 24 күн бұрын

You should go see a chiropractor! They got rid of my lower back pain! Plus getting adjusted feels so good and it’s covered by insurance :)

@Tiger1016. 24 күн бұрын

@lauretta6699 Maybe. Tried chiropractic briefly a few times and was not impressed. What I think I really need is a unicorn physical therapist, after getting some MRIs, who can also give me programming like a personal trainer, teach me home stretching routines, and also recommend specific massage and chiropractic treatments if needed. Glad to hear that you got yourself fixed up. There is hope!!!

@lauretta6699 23 күн бұрын

@@Tiger1016.just remember all doctors aren’t the same! I had to go through a few to get the right one, then they worked wonders!! Don’t give up, there is ALWAYS hope. 😇🙏🏼🙏🏼

@Tiger1016. 23 күн бұрын

@lauretta6699 Finding the right professional for sure, in all specialities, beyond just medical. I just fundamentally believe in rehab therapy to get started for injury and pain, then functional training to rebuild and support, then learning more about how to make sure you avoid getting injured again or causing the issue to get worse. I have been negligent on going back through this process with the resurgence of pain, mainly due to frustrating insurance at the moment and getting lost with crap orthopedics who can't even get the MRI order right. After getting the updated diagnosis figured out and finding a good enough PT, then I feel like I could be in the right position to reconsider chiropractic. It is just that you happen to be the first 5 star report on results from it out of ~10 reviews that I can recall. The last one came from someone I met snorkeling 8 months ago who had a disastrous accident with the same neck adjustment they had been doing for 10 years that led to them having 5 mini strokes.

@lauretta6699 21 күн бұрын

@@Tiger1016.I’m sorry to hear that. I pray you find the right people! God bless 🙏🏼

@tambilepley5506 Ай бұрын

thank you I have struggled to find the right exercise for both my knees at 55 this seems good about to do 20 each need to get a block to step on thanks

@kkkitchen5526 Жыл бұрын

Very useful thank you so much

@concordthreads7825 2 ай бұрын

Thanks for the info, great video

@n2bfw884 Жыл бұрын

Great information here. Thank you!!!

@DrCarlBaird Жыл бұрын

Glad it helped!

@rikobiko 2 ай бұрын

Thank you - this is so helpful! Question - should I be concerned with the crunchy sounds in my knees? I just recently had my first knee issue - swelling in one knee that I've rehabbed quite successfully (after getting a cortisone shot and drawing some fluid off it - had MRI that just showed arthritis + "possible meniscal tear" but dr. thought it was mainly just arthritis) - but my one leg flexes about 1" less muscle than the other so I'm trying to build quad/leg strength back. All these exercises are great - really helpful video thank you! --- but man, the crunching is so loud! Should I be concerned? Thx!

@jimbeshaw3678 6 ай бұрын

thanks for the demonstration, I had a bi lateral patellar tendon rupture, both knees are shot and weak. they give out from time to time, really struggle with walking down a slopped surface

@DrCarlBaird 6 ай бұрын

Ouch! Downhill definetely requires more patellar tendon strength. Keep building strength and it will get easier.

@jeanmulqueeney6319 9 ай бұрын

Brilliant! Just what I was looking for. ❤

@DrCarlBaird 9 ай бұрын

Glad it helped!

@ammy2485 Жыл бұрын

Such an informative video!! Just the right stuff for anyone with knee pain and wants to exercise but is limited by the pain!

@DrCarlBaird Жыл бұрын

Love it! Glad it helped 💪🏻

@annettelane8794 4 ай бұрын

Thank you!!!

@cmb52 11 ай бұрын

This would be great if you don't have bad knees. I can't move my knee at all without sharp pain

@DrCarlBaird 11 ай бұрын

Sharp pain suggests something more acute. I would recommend getting checked out by a doctor in your area.

@helrncook1132 10 ай бұрын

Same. Knees hurt to much for any of these.

@cecileberende6901 10 ай бұрын

@@DrCarlBaird I have the same issue and also went to doctor took X-ray was told nothing wrong with knees and too young to have knee problems I m tying DMSO castor oil and icemuscles essential oil to help with tissue repair and for inflammation and pain, and I try working out for the knees every 3 days to give the knee time to heal after strengthening exercises I m trying this at the moment and it s not without pain of course…. Doing very small steps very light gradually working our way up…. Doing 3 to 5 of each exercises at first is better than nothing build up from there

@DrCarlBaird 10 ай бұрын

@@cecileberende6901 you got it. Start small and work your way up!

@CS-pi5oc 9 ай бұрын

I did a routine. Ice aft walking, exercise, or PT. Use a dollop of lidocaine lotion with massage lotion and massage by hand or ceramic massager. Massage whole leg. I also added light therapy. Neoprene knee supports as needed.

@ph117-m6w Жыл бұрын

Great video - thank you!

@navdeepsingh72 5 күн бұрын

Can we do these exercises with chdromalacia on both knees , have pain when I run sometimes , should I wait for that pain to be gone with rest , then start these exercises ? Pls tell 🙏🏻,

@John_athan 8 ай бұрын

This really helps man

@RichardT1000 9 ай бұрын

This was awesome. I have bow legs especially in my right knee. It's gotten better. But every once in a while I aggravate it. Going to use this from exercise 1 to 10 and see what happens

@min-chae-Channel 5 ай бұрын

did it work

@gus227 4 ай бұрын

I also would like to know if it worked.

@Kittykittyviiauttp 3 ай бұрын

OMG even the first one made me wince in pain thinking about it.

@alishawaliakaur1343 10 ай бұрын

Can we do these exercises for knee chondromalacia patella?

@PatriciaLivingston-vm9yt 2 ай бұрын

Half are not doable with bone on bone, the other half are good. Thank you!

@mgphotos2010 3 ай бұрын

great video!! recommended sets and reps? thank you!

@DrCarlBaird 3 ай бұрын

Really depends on your programming. I start my programs at performing each movement for 1 minute to focus on form.

@lauragoingfit Жыл бұрын

These are great. How many reps do you recommend starting with if someone is really out of shape?

@DrCarlBaird Жыл бұрын

In the clinic we go based on time. We try to do 1 minute of each exercise. Two times through.

@lauragoingfit Жыл бұрын

@@DrCarlBaird Okay thanks.

@user-rq9nv6pn3x Жыл бұрын

Thank you for informative video sans condescension, how many reps per exercise ? & how often should you commit to these exercises per week to maximize muscle strength? Lastly any recommendations for stretches ?

@DrCarlBaird Жыл бұрын

For my programs we do each exercise for 1 minute, strong focus on control and form. 3-4x/week is good.

@rickcarrasco6716 7 ай бұрын

OK so I hurt my knee being overweight and starting to run, so should I lose weight before I start doing the exercises that you have on this video or do I just start doing it at the same time losing weight?

@DrCarlBaird 7 ай бұрын

These are low impact exercises and would be safe even with extra weight. But you are correct that losing weight is an important part to limiting impact on your knees. You got it 💪🏻

@janoskatona1234 Жыл бұрын

Thank You very much, these are really useful tips! If you will make videos in a little better quality and start to cut your videos a little more professionally, making some spectacular highlight texts in your videos as the competition in the training videos, your views will grow 100x and you will absolutely deserve it! Thank you and keep up the good work!

@DrCarlBaird Жыл бұрын

Thanks! I 100% agree. Unfortunately it’s just me and I don’t know how to do any of that 😂

@stevehogg1123 3 ай бұрын

No please don’t do that. I’m drawn to the everyday nature of these. Don’t change a thing!

@georgebasham6778 11 ай бұрын

Thank you Dr. Baird, this is an excellent set of exercises with great demonstrations, exactly what I was looking for. Your biomechanics look perfect, I will try my best to emulate. :)

@DrCarlBaird 11 ай бұрын

I’ve had lots of practice 😂. Good luck!

@lv3483 3 ай бұрын

I pulled my knee doing yoga a week ago. Very slight swelling, no pain. I am doing leg strengthening exercises, but could you tell me if cycling and running are bad or good during this recovery process? Thank you!

@DrCarlBaird 3 ай бұрын

Running may be too much impact on knee. Cycling should be ok. Good luck! 💪🏻

@lv3483 3 ай бұрын

@@DrCarlBaird Thank you!!!

@nelicemin6631 6 ай бұрын

I have been doing ballet for years but only started having knee pain recently. Tried doing strengthening exercises like these since I assumed my knee pain was caused by my own muscle imbalance or weakness but the exercises are making my knee pain worse. What do I do now 😭

@DrCarlBaird 6 ай бұрын

May be time to have a doctor, sports med, or kinesiologist look at it in person

@jalrox123 9 ай бұрын

How many days per week do you recommend?

@DrCarlBaird 9 ай бұрын

Would depend on what you exercise routine looks like. 2-3x should be enough.

@katelaurie3149 Ай бұрын

How often a week must I do this? I am a runner…

@DrCarlBaird Ай бұрын

These are meant to be included into your strength program. Pick 2-3 at your ability level (not all 10) and progress from there.

@DrCarlBaird Ай бұрын

These are meant to be included into your strength program. Pick 2-3 at your ability level (not all 10) and progress from there.

@jemwisker5820 7 ай бұрын

Box excercise I couldn’t do , my knees were constantly crunching and it felt unsafe

@DrCarlBaird 7 ай бұрын

If you have access to TRX or Band you can try Assisted Sit To Stands to increase safety

@1986LuisK Жыл бұрын

Excellent

@jasminkleiner-bf4fo 2 ай бұрын

Sadly half the exercises cause a lot of knee pain for me :-(especially wall sit lunges and box squat

@marafx2008 20 күн бұрын

There is one problem here. We are suposed to do exercise on unloaded posiition. Toe tap is hell loading on one knee

@DrCarlBaird 20 күн бұрын

@@marafx2008 Unloaded is great in early phase if there is significant pain. But to build strength to solve pain and keep active you will eventually have to load your knee. Toe taps is a low impact way to load your knee. 💪🏻💪🏻

@marafx2008 20 күн бұрын

@@DrCarlBaird maibe After surgery. My meniscus is 6mm extruded and anterior legament is in mucoid distrophia. Plus meniscus horizontal tearing. So guess it will need to wait till after surgery