7 Best Knee Pain Exercises (Advanced) – Ask Doctor Jo

7 Best Knee Pain Exercises (Advanced) – Ask Doctor Jo


hey everybody it’s Doctor Jo and
sleeping cowboy bear, and today I’m going to show you my seven best advanced knee
pain exercises. so let’s get started. so these are advanced exercises. you might not quite be ready for these yet. I have a
beginner and a moderate so go check out those first before you come back here.
just to make sure that you’re ready. so the first one is going to be a single
leg bridge. and it might not sound like a lot, but it is tougher than you really
think it is. so with the single leg bridge, you can do it a couple different
ways. you can just bring one leg up. you can bring it up closer to you which does
make it actually a little bit harder, but the goal is to keep your hips level. so
if I’m coming up, I don’t want this hip to drop. if I was going like this, that
means I’m not quite ready for that single leg bridge. so you can keep that
leg out like this, and come up or you can bring it a little bit closer towards you
and then come up. and so that does work everything a little bit more. so again
just starting off with ten to fifteen of those, you can work your way up do one to
two sets a couple times a day. but remember if that’s too much go back to
some of the other videos that aren’t quite as advanced. so we’re gonna do the
rest of them standing up. so the next exercise is going to be a full squat.
with squats, if you haven’t done them before, make sure you have a chair or
something behind you. but since this is the advanced exercise, you shouldn’t need a
chair because you should have already done the other exercises. so with a squat,
you want to have your feet about shoulder width apart or slightly further
than shoulder width apart. you want to keep your toes pointing forward and when
you squat down, you want to be able to see your toes. so your knee shouldn’t go
in front of your toes. so that means you really have to kind of stick your booty
out when you’re squatting. if I’m squatting like this, all my weight goes
into my knees, and we’re trying to strengthen our knees, but we don’t want
to wear out our knees. so this is great to get those quads working those
hamstrings working. those all cross the knees, but make sure you’re using correct
technique. keep equal weight shift on your toes and your heels so you’re not
going too far forward and you’re not going too far back. and when you squat
down keep your back in a straight position. but you can bend
forward at your hips hinging it a little bit. now I know a lot of people will tell
you a little bit differently with squats, but I like to even myself out. so if my
booty goes back my chest comes forward almost like a hinge squat. some people
will really try and get you to come straight down, but I think this is a
better way to start because you can keep your back a little bit straighter, and
then once you get comfortable with that going into that squat almost like if if
you have to squat on to a toilet that’s what you do you’re really sticking your
booty back, but eventually then you’re going to bring your back up just a
little bit more to get that squat. but make sure that you’re able to see your
toes when you’re squatting. so when you’re starting off, again I just start
off with maybe five or ten because you don’t want to overdo it. so then the next
one is doing a squat with a ball squeeze and this is going to help activate those
inner quad muscles or your VMOs. and again, this is a little bit of
controversy in the therapy world of the VMO having a lot to do with the tracking
of your kneecap. either way, I would say it’s really important to strengthen them.
so what you want to do is get a ball about this type of basketball, a soccer
ball, or volleyball. you don’t want something small because you still want
your knees to be about that shoulder, hip width apart. and so you’re still gonna do
the same squat with that all that same technique, except now you’re squeezing
into the ball while you’re squatting. and so the ball might want to slip a little
bit, so make sure you get it nice and comfortable. I have a little bit of air
out of mine so I can squeeze a little bit more, but you still want to do that
same technique and make sure you’re squeezing while you’re doing. sometimes
people forget to squeeze the ball, but that’s what’s gonna help activate those
other muscles. so again since this is doing something that you might not have
done before, maybe you just start off with five or ten and then kind of go
from there. so then the next one is going to be doing a side stepping motion with
a band. and while I put the band on, I want to give a shout out to my wall of
thanks folks. and that’s going to be Mark, Andy R., Jim L., and William B. and if you
are interested in being on my wall of thanks, make sure you click on the link
in the description below to find out how. so with the band, when you’re doing these
sidestepping, you can either have it above your knees which is a little bit
easier or you can have it down by your ankles which makes it a little bit
harder. so I’m going to start off just above my knees, and what you really want
to do is make sure to get working those muscles around the knee to help
strengthen that knee. put yourself in a little bit of a squat or a bend so
you’re not doing a straight step sideways, but you’re starting off with a
little bit of a squat, and then you’re just kind of stepping side to side. now
I’m not taking big steps just cuz I’ll run out of room, I’ll fall off the camera
screen, but if you want to just go ten feet one way and ten feet back, you can
just try and keep yourself in that slightly bent knee position without
coming too far forward. so you’re just making sure that all these muscles are
activating while you’re stepping. so you don’t have to bring your feet all the
way together, you can or you can just kind of take a normal step as you go.
that’s really working all those muscles around that area. if you go a little bit
lower that’s just gonna make it harder because it’s a longer lever arm, what we
call, which means you have to pull out a little bit more in that longer length
and so it makes it a little bit harder and it just works the muscles a little
differently. so you can do both of those. so then the next one is just going to be
4-way hip with the band. and so even though it’s a hip exercise, all these
muscles come down and cross that knee as well, so it’s really good knee
strengthening exercise. so you can do this not holding on to anything, but if
you haven’t done this before, you might want to have a chair or countertop
next to you just for a little bit of balance. so what you’re gonna do is keep
one leg still, and you’re gonna move the other leg, and you really want to do both
sides for this, but when you’re doing standing exercises because if my left
side was the injured side, if I’m standing on this one and moving this one
out, I’m having to stabilize. and then if I’m standing on this one and then moving
it out then I’m using it. so it’s working the exercises is working
the muscles differently. as in you know an open chain versus a closed chain. so
you’re just kind of kind of do all the directions. you can either do all your
hip flexion at one time, or you can just alternate around and do all your
movements. so I’m gonna stand sideways so you can kind of see what I’m doing. I’m
just gonna work my left side so you can see it. so I’m coming forward for that
hip flexion. so I can either do ten of them like this try and keep your upper
body pretty upright. so I’m not swinging back, I’m getting all that movement at my
hip in my leg. so kicking forward, or you can kind of go like a clock. so you can
go out to the flexion, abduction, extension, and so you can do the across
you just won’t have the resistance of the band with that. so if you want to do
them all one way, you can and going out and I’m tapping down just a little bit
to reset. if you want to make it harder, try not to ever put your foot down. so
then when you’re going back you’re just trying to do that motion and then you
can do some just going across as well, but it won’t be quite as much resistance,
but again make sure you’re doing both sides because you’re working it
differently. you’re working it and a closed closed chain for stabilizing and
then open chain for getting that movement with it as well. so then the
next one is going to be a single heel raise, single leg heel raise. and so again
if you haven’t done these before, you might want to have something to hold on
to for a little bit of balance, but you don’t have to if you feel like you know
you’ve done these and these are pretty easy to do. so it’s just like it sounds,
your single leg and your raising up your heel or lifting your heel. and again as
you can see there’s a little bit of balance going on, so that’s fine. if
you’re a little Wiggly, that’s pretty normal especially if you don’t have
shoes on that usually makes a little more difficult, but really try and
control it coming up and down. so you can see even though I’m Wiggly, I’m not just
doing this for momentum because that makes it easy. you can see this a lot
easier for me to do it that way. so really try and control
it coming up, and you can see again it’s a little difficult for me to do on the
mat, but if you feel like you need something to hold on to to do the first
couple ones, you can. but really try to make it a smooth control motion. if you
have to put that back leg down just maybe a toe as a balancer, you can do
that as well, but that’s really gonna work those calf muscles and again those
calf muscles cross that knee joint so it’s really helping to strengthen that knee. so then the last one is going to be single leg
squats. so after you have all the regular squats down, you feel really comfortable.
again this is one where if you need something to hold on to, make sure you’re
holding on because it’s a little tougher than it looks. but again you want to get
really good form with this. so if you’re not going down as far to start off with
that’s fine. so you’re really still sticking your booty back and then coming
back up. so you see I’m not gonna start off really low, I’m just kind of
squatting down and coming back up. but the key is to try and keep your hips
level. so I’m not I’m not dropping my hip as I come down, and I’m trying not to
have my knee collapsing in and that one’s always a tough one for me because
if my knees kind of go in any way. so really focusing on trying to get that
smooth motion coming up and back down. so again if you feel like that’s too
hard, maybe go back to the moderate video, or make sure you’re holding it on to
something while you get the technique down, and then you can go two hands, one
hand, one finger, and to do it without anything. so bear’s finally awake after
the seven best advance 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
where bear? down there. yeah and remember, be safe, have fun, and I hope y’all feel
better soon.

17 thoughts on “7 Best Knee Pain Exercises (Advanced) – Ask Doctor Jo

  1. Purchase loop bands like the ones I use in this video here: https://amzn.to/2YBuaw9 (affiliate link)

  2. Hello dr. Jo i've seen your other videos and have been doing all the exercises and have helped me alot with my knee pain. My question is how long should i stretch for? And how often, like just once a day or more?

  3. Whomever is reading this remember to spread as much LOVE AS POSSIBLE. Thank you hope y'all have a great life, much LOVE

  4. Great exercises, very helpful! You're the best! πŸ‘β€ Btw Cowboy Bear looks very handsome πŸ˜„

  5. Dr. Jo, thank you for sharing these great exercises. I know that they will be very beneficial in my daily workout routine. πŸ€—

  6. Dr Jo….

    I really need your help.

    I had meniscus surgery on my right knee. The outer meniscus. About 80 percent of it is now gone and I have "slight arthritis" because of it. I'm a basketball player and I plan on continuing to play. But my knee won't bend all the way without stiffness and moderate pain. What is the reason for this?? What can I do to get my knee back to near one hundred percent?? Why won't it bend all the way? The range of motion is so weak….

  7. Hi Dr Jo,
    Where can I pick up one of those purple pillows you’re using at the begging of this segment? Thanks!!

  8. I had an acl tear and it's been 4 months and till now I am feeling instability and couldn't achieve full flexion and full extension..did my acl reteared??I once fall down after 2 months of surgery.

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