What to do at the gym for knee arthritis pain RELIEF

Рет қаралды 43,879

4 ай бұрын

What machines are safe to use with knee arthritis at the gym??
The gym holds so many different options for strengthening, yes even with arthritis! There are usually an overwhelming amount of options and you may be feeling unsure where to start. Machines and free weights at the gym can be a great way to strengthen your knees and hips to support your joints. The key is knowing how to avoid flaring up your pain.
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As a physical therapist, Dr. Alyssa Kuhn of Keep the Adventure Alive describes what exercises she would take a client through with knee osteoarthritis in a hotel gym. Starting with a stationary bike for cardio, moving to a leg press machine, then ending with the free weights for deadlifts and a balance exercise.
These exercises can help you to find relief from knee osteoarthritis as well as build strong legs to support you through your arthritis adventures.
This gym routine can be replicated with different machines and exercises but the foundational structure of a typical workout includes 2-3 strengthening movements at 2-3 sets each, with cardio machines as a warm up and optional cool down.
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Disclaimer: This video 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: 128

@madams.5976 4 ай бұрын

It’s the end of March and I think I’ve been to the gym half a dozen times since January. I was diagnosed with knee arthritis, hand arthritis, and more recently hip arthritis. I was never a gym rat but did go about 3 times a week. I just sort of gave up. My hand hurts to bad to even grip a free weight or bar, I used to walk 3-4 miles but now my knee starts hurting after 30 minutes at a much slower pace than I used to walk. I’m just frustrated with my own body. In fact up to 7-8 months ago, I felt fine. I’ve been blessed with good health but this has really thrown me for a loop. I don’t know this body I’m living with right now. I’m just frustrated. I’m going to try this to see if I guess back into a routine.

@Slagstripes 4 ай бұрын

😢 I know exactly where you are coming from, I have to go from a very light weight and gradually increase until the pain in my knees is too much. I think the exercise bike is probably the most comfortable and is lighter on the knees

@arthritisadventure 4 ай бұрын

If you are feeling lost, I highly recommend giving my arthritis workout membership, Adventurers for Life a try. You’ll learn the best strengthening exercises at any fitness level to not only find pain relief but to feel strong again. Here’s a 14 day free trial: keeptheadventurealive.com/adventurers-for-life-free-trial/

@latonyanewsome0 4 ай бұрын

I feel the same way. I was very athletic and in the gym all of the time. Life got in the way, then boom in a short amount of time I have arthritis. I tooam frustrated with my body because I can't understand how this happened to me. My mom is in such great health but me, I went from great health to not in a short time.

@madams.5976 4 ай бұрын

@@latonyanewsome0 I’m so sorry. I totally understand. For me there was no if little warning. I started to experienced a little knee pain but thought it was because I was pressing to much weight of walking too fast too far. But when it didn’t go away even when I backed off, I knew something was wrong. To help honest, I was shocked. And then while going to PT for my knee, I noticed my hip was also sore. I thought for sure it was from doing yard work or something like that. No, arthritis there too. I suppose it could be worse. I just had hoped to be mobile for as long as possible.

@madams.5976 4 ай бұрын

@@Slagstripes It kinda sucks, doesn’t it. I guess, I’ll have to find a new normal and start off slow and increase until I get stronger.

@traceynorcross5666 3 ай бұрын

I started running in 1980, in 1983 I had my first bout of arthritis in my left knee, again had it in 1990 until finally in 2012 could no longer run due to my knee locking so I started cycling and doing workouts like insanity and max 30,I had a partial knee replacement last year and now at 62 am pushing weights 5 days a week, my point is that I ran a few thousand miles with a dodgy knee and your body is a lot stronger than you think, if your not in pain just go for it.

@dhil10nWanderer 2 ай бұрын

❤❤

@patcullison9958 4 ай бұрын

Thanks so much, this was very helpful. Hope you'll do future videos on gym use with hip arthritis and spinal stenosis.

@juliastefanko2711 4 ай бұрын

Thank you very much, Alyssa!💕

@arthritisadventure 4 ай бұрын

🙌🏼🙌🏼🙌🏼

@carollane7938 4 ай бұрын

Thank you, this is another excellent video!

@arthritisadventure 4 ай бұрын

Glad you enjoyed it!

@maureenschnier6329 4 ай бұрын

Thank you so much for all your insight!

@arthritisadventure 4 ай бұрын

You are so welcome!

@nicolebenigno8599 4 ай бұрын

Thank you so much. Intimidated when I go. Thank you for guidance .❤

@arthritisadventure 4 ай бұрын

I can assure you that you aren’t alone in feeling that way. Hope this helps!

@Vinhhotboi 4 ай бұрын

I am a handicapped I have a Arthritis on my right hip hurt like hell and I love your all your video

@roshnisrivastava9209 3 ай бұрын

Thank u so much for the exercises that u show us. I am 78 years old, and these really have been of immense help to me.

@arthritisadventure 3 ай бұрын

So great to hear!

@susgwin7987 3 ай бұрын

This is so very helpful! Thank you!🧡

@arthritisadventure 3 ай бұрын

Glad you liked it!

@serenamaclellan8117 4 ай бұрын

This is a great video, most seniors are liiving in condominium and have a gym and they dont know how to use a gym!!!!!!!!

@arthritisadventure 4 ай бұрын

Yes, you’re correct!

@pjmiller4160 3 ай бұрын

Great info! I would love to see a video on how to use gym equipment to help with shoulder arthritis.

@ChittarupaYoga 2 ай бұрын

Wonderful information. I enjoy classes on the upright bike and it's awesome to see someone going into how to set the seat.

@arthritisadventure 2 ай бұрын

Glad you like the information.

@tambilepley5506 3 ай бұрын

Thank you I am 55 with ost arthritis.in both knees and lower back and hip this was great and your other videos

@arthritisadventure 3 ай бұрын

Glad you liked it!

@karwaichow3014 4 ай бұрын

Thanks for the great video❤

@arthritisadventure 4 ай бұрын

You are so welcome!

@CrimsonRaven51 3 ай бұрын

This info is most excellent. I’ve been weight training since 1974, but developed arthritis and had a knee replacement. My other knee is now painful and I can’t do heavy squats anymore but your exercises should work great. Thanks.

@arthritisadventure 3 ай бұрын

Glad it was helpful!

@bfl4202 4 ай бұрын

Alyssa...can you include hip osteoarthritis for gym equipment usage like this video?

@arthritisadventure 4 ай бұрын

It’s added to the list!

@ritabosnich9974 3 ай бұрын

Thank you for your very informative video.

@arthritisadventure 3 ай бұрын

You are so welcome!

@vanessahowlett6557 4 ай бұрын

Hello, Alyssa Thanks for the workout. My knee is slightly swollen due to a Meniscus tear. I can do a few of these. Thanks for everything

@RoedhamHouseRanch 4 ай бұрын

This is excellent (as always)!! Was wondering if you had any info/suggestions on things like collagen intake, glucosamine supplementation for us older, out of shape "Omas" that are trying to get in shape regardless of those joint aches etc.?

@hueyjoseph4526 Ай бұрын

Awesome Thanks !

@arthritisadventure Ай бұрын

You're welcome!

@patrickmcevoy3257 4 ай бұрын

Morning saw ur channel on making ur knees stronger to be honest with you when I work out I only do upper body but watching u on working the legs I will give it a try ur videos are so explanatory that I like when people watch and learn from someone who knows what they talking about thank you have a good day

@patrickmcevoy3257 4 ай бұрын

Doc I have a question for you what exercises are good for carpal tunnel I have it in my right hand

@arthritisadventure 4 ай бұрын

Glad you find the videos helpful!

@mariannebrowne7398 4 ай бұрын

Thank you for sharing this

@jazzydoc9897 4 ай бұрын

Thank you so much for recommending the KURU Shoes. I was able to go for a very pleasurable one mile walk pain free!

@arthritisadventure 4 ай бұрын

Wonderful!

@lionelwest9620 3 ай бұрын

This was really helpful. I travel a lot and recently have been having knee pain. Thank you

@arthritisadventure 3 ай бұрын

Glad it was helpful!

@shelleyanne77 4 ай бұрын

Thank you!!

@arthritisadventure 4 ай бұрын

You're welcome!

@carrharr 4 ай бұрын

This was helpful. I often find myself unsure of myself in the gym. Having a plan really could be a game changer.

@arthritisadventure 4 ай бұрын

Glad you liked it!

@claybakin2478 3 ай бұрын

I noticed immediately that you’re wearing OC sneakers! I just bought the Cloudsurfers to help with knee and feet pain particularly for wearing during an upcoming vacation to England where I’ll be doing a LOT of walking. Im age 65 and had been trying to prepare by doing regular walking (which is a new thing for me) and some of the same gym machines you’ve recommended when my left knee went out. My trip is only 6 weeks away now and I’m really worried my body won’t be ready, but at least I have great shoes! Perhaps you might touch on the importance of suitable shoes in a future video?

@Sapphira82 27 күн бұрын

Thank you for this, I have arthritis in both knees and recently had issues with my right knee and ive lost confidence in weight bearing on that side, this helps with some starting exercises

@arthritisadventure 26 күн бұрын

Glad it helped!

@claudiaapplin3698 3 ай бұрын

Thank you! I got more out of this then I did in 6 weeks of pt!

@arthritisadventure 3 ай бұрын

You are so welcome! Great to hear!

@user-em2nc2gv7k 4 ай бұрын

Thanks you ❤🎉

@arthritisadventure 4 ай бұрын

No problem!

@carolcline1177 4 ай бұрын

Thank you for this video! I’ve been hesitant to get back into a gym because it seems every time I do, I “injure” another body part. Knowing what exercises are safer provides motivation to get back in. Also, I like your suggestion to start the first set with lighter resistance before moving ahead. Thanks again!

@arthritisadventure 4 ай бұрын

No problem, glad you like it. The gym is achievable!

@jaylove7ful 4 ай бұрын

your the best...thanks

@arthritisadventure 4 ай бұрын

You're welcome!

@zahedsubhan7676 2 ай бұрын

Perfect!

@arthritisadventure 2 ай бұрын

Yep!

@pkgp7056 4 ай бұрын

Thanks for Sharing balancing exercise. 👍🏻✌🏻

@arthritisadventure 4 ай бұрын

Absolutely

@kiransharma7848 4 ай бұрын

Good idea! Thanks sweetheart. Now I'll go to the gym with confidence. Thank you.🙌😂❤❤

@arthritisadventure 4 ай бұрын

You're welcome!

@jrowlove7328 4 ай бұрын

You are amazing!

@arthritisadventure 4 ай бұрын

Appreciate the support!

@bitoo1957 3 ай бұрын

Thanks will try now having a knee pain and not knowing what exercises to do

@arthritisadventure 3 ай бұрын

You're welcome! You can also check out my membership, Adventurers for Life, if you want more of a path. www.keeptheadventurealive.com/start

@TM15HAKRN Ай бұрын

Superb dear You remind me of my Friend Erith She looks like you Warm...friendly..yet Professional 😊❤🎉

@arthritisadventure Ай бұрын

So glad you liked the video!

@TM15HAKRN Ай бұрын

@@arthritisadventure Thanks for responding 😀 Your videos Super helpful 👌 👍

@elizabethfraser2996 4 ай бұрын

Do you recommend the hip abductor machine ? THX

@sandhya45354 4 ай бұрын

Please make a video on hip osteoarthritis I want to strengthen my hips

@tammysingh4634 4 ай бұрын

Amen 🙌

@arthritisadventure 4 ай бұрын

I will add that to the list of potential longer videos. Thanks for the feedback.

@beniciabowcher-royce7661 4 ай бұрын

Oooh yes that would be good

@kanjacat 4 ай бұрын

That would be great for my husband. He has OA in one hip.

@jeanclarkson6173 4 ай бұрын

Would definitely love gym video on hips

@CrimsonRaven51 3 ай бұрын

Do you recommend leg extensions and leg curles to strengthen an arthritic knee?

@annmckelvie3375 3 ай бұрын

Hiuh.... any advice for mild neck osteoarthritis?

@pweeloco510 4 ай бұрын

Stepmaster if you can handle pain ,eleptical machine and treadmill backwards 10 minutes each machine and is a big difference 🔥🔥🔥

@arthritisadventure 4 ай бұрын

There are a lot of options in the gym.

@HayleyGomes 3 ай бұрын

I can not thank you enough for this!! I am desperate to go back to the gym but didn't know where to start. If you have any gym ball exercise suggestions, I would appreciate it! A gym ball can be done at home too. Sick of the pain :(

@melindanorman5743 4 ай бұрын

Interesting. Most of those exercises require a lot of straightening the leg and that is painful. I also am surprised you don’t advocate a lot of backwards walking for knee pain relief. Would love to have you do a video on that. I learned about it from the knees over toes guy and it has been the one thing that has helped me the most with my knee pain. Only 10 mins a few times a week. If I’m going for a walk and have knee pain-which is always-if I turn around and do a few minutes backwards it really helps my pain on walks so much.

@arthritisadventure 4 ай бұрын

I heavily advocate for both moving backwards and sideways, here’s a video on moving backwards: Why you should be WALKING BACKWARDS for ARTHRITIS PAIN RELIEF kzfaq.info/get/bejne/n8p9hZdlx7mydZc.html

@jemsmom97 3 ай бұрын

I've seen a few videos where she demonstrates back and side stepping!!

@priaadii 3 ай бұрын

Love all your videos .. my right patella got dislocated a year back . Not able to do all the movements in my right leg like lunges . It feels heavy in my knee when i go down with my right knee . Will your program will help me ? During mri they said i have bit of arthritis in my knee .

@arthritisadventure 3 ай бұрын

There have been many who have seen benefits of my program! It's a full body comprehensive approach. You can learn more here. www.keeptheadventurealive.com/start

@debcatz8445 3 ай бұрын

My one knee can't bend far enough to go pedal around one rotation, is there a modification or something I can try to be able to pedal around?

@valeriecoopet9897 4 ай бұрын

Would this work for a torn meniscus!? Mine were torn a few years ago, but occasionally flare up if I twist them. Each knee has been injured. I do go to the gym 3 x a week do Zumba twice a week and walk my vigorous dog about a mile a day. I am a 72 year old woman. I also work with a trainer.

@debcatz8445 3 ай бұрын

I can't bend my knee far enough without pain for pedal revolutions, what do you suggest?

@organicpaul 4 ай бұрын

Thats very helpfull!... what was the name of that first machine?

@elainebyrne1039 4 ай бұрын

The first was a stationary bike. The second was a leg press.

@organicpaul 4 ай бұрын

@@elainebyrne1039 thank you.

@november720 4 ай бұрын

I have advance chondromalacia of both patellas (bilateral). I weight train my upper body, but find any resistance training for lower body very difficult, because it causes me inflammation under my knee caps. I haven't found a way to build/strengthen my quads and hamstrings and have a disproportionate body. Most of the degeneration is on medial aspects of knee caps. Any recommendations?

@arthritisadventure 4 ай бұрын

This video shows places to start. This other video may also be helpful: 5 exercises to STRENGTHEN arthritic knees WITHOUT more pain kzfaq.info/get/bejne/odtnjMd9y9LGpoE.html

@JuanRivera-wg8iv 3 ай бұрын

I like to ride my bike outside ( proper road bike) is it safe?

@user-qd2oj1zb4i 4 ай бұрын

The leg press you need to be careful. My first trainer said the exercise on it caused many small tears in my knees (which were killing me!) So he stopped. My current trainer wont have me do them at all. I wish i could do the bike but after meniscus surgery a piece was missed causing a flap that painfully catches when pedaling. Any suggestions for those two exercises on something else? I do currently do the deadlifts.

@arthritisadventure 4 ай бұрын

To be completely honest, I’m not sure how someone could tell the leg press caused small tears. If the leg press doesn’t feel good, an alternative could be bench squats with or without weight. For a cardio machine, alternatives could be the rower or the nustep

@dtraveler3080 4 ай бұрын

I was just in the gym and told my trainer, don’t put me on a leg bench or cycle machine, or a ramped up treadmill, unless you want to be the last trainer I ever have. Trust YOURSELF to make these decisions about what you can do. They are YOUR knees. The best option is to exercise mainly your backside muscles and the muscles at the BACK of your legs. Over exercising the front of your leg will make your knee worse!!

@toorak86831 4 ай бұрын

I have a stationary exercise bike at home. Can I use it instead of a recumbent one?

@arthritisadventure 4 ай бұрын

As long as it feels good

@henriettahenson 2 ай бұрын

I'm thinking you are not talking about my knee arthritis because I could NOT PEDDLE , at all it's WAY too PAINFUL so is there different types of knee arthritis.......???

@arthritisadventure 2 ай бұрын

Everyone has different experiences and different symptoms with knee osteoarthritis. If peddling doesn’t feel good there are other options!

@anngeorge5126 3 ай бұрын

Appreciate the video… but got to tell you I have knee osteoarthritis and my doctor told me the leg press is the worst possible thing I could do at the gym for my knees! Just sayin

@arthritisadventure 3 ай бұрын

Hmmmm, I don’t agree. If there are mobility limitations- there are other options to build leg strength but the leg press can be beneficial

@philipwaldorf 3 ай бұрын

Your doctor is 100% correct! Even without arthritis there are much better alternatives than the leg press. The problem with doing the leg press with arthritis is that it can put a lot of pressure on the knees especially if you don't know how to set up to make it less knee dominant. Another issue is if you have knee arthritis then you probably are weak in other areas like the hips and lower leg muscles. This weakness will cause you to overwork the knees on the leg press. You need to start strengthening from the hips down and the feet up first before doing any strength exercise that puts pressure on the knees. I know this because I have knee arthritis in both knees and have been through the journey. It took me 4 months to strengthen other areas before I could start to put pressure on my knees. I can't squat 600lbs any more but I can do squats with no one issues. This video is bad advice!