Exercising with Joint Discomfort

 

Knee Pain Relief Exercises & Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

Top 7 SI Joint Pain Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees

Video taken from the channel: Tone and Tighten


 

3 Things You Need to Know About Exercise & Joint Pain

Video taken from the channel: RedDeltaProject


 

10 Best Knee Pain Exercises Ever Created (Stretches & Strengthening)

Video taken from the channel: Bob & Brad


 

Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)

Video taken from the channel: ATHLEAN-X™


 

At Home Exercises for Arthritis Sufferers

Video taken from the channel: DR-HO’S


Exercises for arthritis Range-of-motion exercises. These exercises relieve stiffness and increase your ability to move your joints through their Strengthening exercises. These exercises help you build strong muscles that help support and protect your joints. Weight Aerobic exercise. Aerobic or.

“With chronic pain, your pain threshold drops in other words, it takes less pain to make you feel more uncomfortable. With cardiovascular, strengthening, and flexibility exercise, you can. Exercise itself causes no as such harm but overuse of a joint may cause injury. So it depends upon your exercise. You are a runner, football player, swimmer, athlete, boxer, cyclist, weightlifter or do labor work all the day.

Exercise also may: Help maintain normal joint movement Increase muscle flexibility and strength Help maintain weight to reduce pressure on joints Help keep bone and cartilage tissue strong and healthy Improve endurance and cardiovascular fitness. If you experience painat any point in timewhile performingthese exercises,make sure you contactyour health care professional. This exercise is calledthe Reach and Roll.

It’s great for the. during this exercise! Buttock tone (works the gluteals) Lie on your front and bend one leg up behind you. Lift your bent knee just off the floor.

Hold for up to eight seconds. Repeat five times each side. 1 2 Deep stomach muscle tone (stabilises lower back) Kneel on all fours with a small curve in your lower back. Let your stomach relax completely. Short arc quadriceps exercise (strengthening): Roll up a towel and place it under your knee.

Keep the back of your thigh on the towel and straighten your knee to raise your foot off the floor. Hold for five seconds and then lower slowly. 7 Quadriceps exercise (strengthening): Pull your toes and ankles towards you, while keeping your leg straight and.

Both types often lead to knee pain. Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen — and even relieve. Tips for exercising with arthritis from how much to do, to the relationship between arthritis and exercise.

Exercises to manage pain Try out these different exercises to help you manage your pain. Keeping active with shoulder pain It’s important to keep active, although you should aim for a balance between rest and exercise. It’s best to remain generally active and try to get some level of exercise every day.

If your pain increases when exercising, stop doing it and seek medical advice.

List of related literature:

On the other hand, if your joints are swollen or you have fibromyalgia, care should be taken before performing exercises such as weight lifting, rowing, high-impact aerobics, or engaging in tennis, bowling, or golf.

“Dubois' Lupus Erythematosus and Related Syndromes E-Book: Expert Consult Online” by Daniel Wallace, Bevra Hannahs Hahn
from Dubois’ Lupus Erythematosus and Related Syndromes E-Book: Expert Consult Online
by Daniel Wallace, Bevra Hannahs Hahn
Elsevier Health Sciences, 2012

If joint pain persists for 2 hours after exercise and exceeds pain severity before exercise, the intensity and/or duration of exercise should be reduced.

“Braddom's Physical Medicine and Rehabilitation E-Book” by David X. Cifu
from Braddom’s Physical Medicine and Rehabilitation E-Book
by David X. Cifu
Elsevier Health Sciences, 2020

Also, because joint pain can occur as a result of bone metastasis, a new onset of joint pain should be investigated before continuing exercise.

“ACSM's Guide to Exercise and Cancer Survivorship” by American College of Sports Medicine, Melinda L. Irwin
from ACSM’s Guide to Exercise and Cancer Survivorship
by American College of Sports Medicine, Melinda L. Irwin
Human Kinetics, Incorporated, 2012

Vigorous exercise should be avoided during times of acute inflammation in the joints although stretching and mild exercise may be enjoyed.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

However, pain should be minimized in every way possible, including the use of braces or straps, ice or heat before and after exercise, isolating the damaged joint during exercise, water-based exercises, and avoiding overuse of the damaged joint.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Exercise makes the joint pain worse.

“Physical Assessment for Nurses and Healthcare Professionals” by Carol Lynn Cox
from Physical Assessment for Nurses and Healthcare Professionals
by Carol Lynn Cox
Wiley, 2019

This type of exercise may be preferred when joint mobilization may be contraindicated due to an inflammatory condition such as rheumatoid arthritis.

“Pain Medicine Board Review” by Marc A. Huntoon
from Pain Medicine Board Review
by Marc A. Huntoon
Oxford University Press, 2017

If inflammation or increased pain occurs as a result of exercise, then the exercise may have to be adjusted so that the affected joint is not so stressed.

“Psychology of Physical Activity: Determinants, Well-being, and Interventions” by Stuart Biddle, Nanette Mutrie
from Psychology of Physical Activity: Determinants, Well-being, and Interventions
by Stuart Biddle, Nanette Mutrie
Routledge, 2001

But your activities should not cause pain in your joints while you are exercising.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

The amount and type of exercise for a given patient with arthritis will vary according to which joints are involved, the amount of inflammation, how stable the joints are, and whether the patient has undergone a joint replacement procedure.

“Medical Herbalism: The Science and Practice of Herbal Medicine” by David Hoffmann
from Medical Herbalism: The Science and Practice of Herbal Medicine
by David Hoffmann
Inner Traditions/Bear, 2003

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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68 comments

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  • Hi Doctor Jo! I been getting mild knee pain from doing basic exercising (1 hour, 3x a week) and daily walking. How often do you recommend doing those knee stretches and exercises? Thanks!

  • Yeah, sure. I can hardly stand and my ankles are swollen like elephant feets, bring it on. Also no way I´d rise my left arm even empty.

  • I really like that this lady is addressing all age of audiences because not everyone who has arthritis is 80+ years old I’m 35 I’ve had it since i was 16 so.. Thank you a bunch

  • These were not helpful to me. I have arthritis in my ankles now as well as hips, knees, lower back and hands.
    My ankles are now swollen and pain shoots into the left side of my food. So walking and/or marching on the
    spot is out. Any ideas? I am gaining weight during covid which makes things worse and this is why my ankles
    are so painful. Such fun!

  • Hi doctor,
    I’m from India. I player football at hard surface place and now I feel it pain in my heel. When i woke up at bed and my first foot step is Very painful. I did ultra sound wave physiotherapy and my pain doesn’t complete go away. What should i do???

  • Hello, I wanted to know is it safe to do these exercises wearing socks. I find it hard to find a clean pair of sports shoes to wear at home.

  • I have just started these exercises and I am looking forward to the results as I have damaged my knee ligaments about a year ago and i am still suffering from it. Every-time I try to make a come back, I get injured again so hopefully this will sort it. P.S. I am only 27 and apart from ankle ligament damage, never had an injury ����‍♂️

  • Thank you so much I am looking forward to learning a lot from you and really appreciate your help. My sacrum I think is going to anterior so I’m kind of doing the reverse in the first exercise

  • Thank you, thank you, thank you! I am having knee replacement surgery in a couple of months and coupled with arthritis all over I had just stopped trying to exercise because of the pain. These exercises I could do & I already have 2 and 3 lbs weights. This is encouraging. TFS ������

  • Not certain about the points made but,if anyone else wants to discover
    symptoms of inflammatory arthritis
     try Knewreck Arthritis Treatment Guide (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my work buddy got amazing results with it.

  • Fab!!!!! �� have had SI probs for over 20yrs… I think �� from an injury resulting in over enthusiastic alternate jumping lunges… I was not in good condition and was overweight ��‍♀️

  • DO NOT DIE WITH ARTHRITIC PAINS. REVERSE ARTHRITIS NATURALLY WITH THE BEST NATURAL MEDICATION.

    My Absolute Recovery From Rheumatoid arthritis With Traditional Herbal Medication.

    Hello. I’m James. It was a sad experience for me after I had found out I had been diagnosed with Rheumatoid arthritis. At first at the realization of the news, I was taken aback because I had never wanted to be in a position that would be difficult to handle. It was of some sad oddity to even realize that the pharmaceutical medication that was recommended was not favorable to me at all. My finger outlines were deformed and as I was hurt every single moment, the pain was unbearable and I was desperately in search of a permanent remedy to get rid of this dreadful disease called arthritis. I was soon to deviate another alternative in improving my condition naturally.

    It was during my ceaseless search for a definite remedy that I stumbled across the professional works of Dr. Harry Obiego an African herbal practitioner and natural healer whose works had surrounded natural herbs and their benefits from mostly Dr. Sebi’s theory and who had completely saved me from Rheumatoid arthritis. An information was passed online of his professional experience in healing most incurable ailments via a naturopathic process. The content of the information had elaborated that the process of his healing was traditionally and naturally oriented and that the aforementioned herbalist had successfully cured a number of victims from most viral ailments such as Arthritis, Asthma-related problems, erectile dysfunction, paralysis, hepatitis B, lupus, and many other medical conditions via traditional methods of healing.

    For proper understanding and guidelines, I had contacted this African herbalist with whose professional directions and his recommendations I was able to receive my healing naturally without any side effects at all and under only a little period of time.

    I wish to use this opportunity to reach out to any person who by faith may stumble across this piece of information and who may be facing any health challenges currently, to hopefully reach out to this natural herbal healer for assistance in battling their health problems. I would highly recommend this African doctor’s herbal medication to anyone battling any viral disease for proper medication in improving their conditions.

    You can reach this herbal doctor via his email: [email protected] gmail.com

    WhatsApp: +234901 616 1406.

  • You’ve saved me again Jeff! The first time you fixed my shoulder pain, next you fixed my lower back pain. Now the knees! It’s so helpful having all this great free content ��

  • Doctor jo, I do have a recurring front and rear left knee pain, giving me quite hard time. However much I exercise, I am not getting rid of it.

  • Im 28 years old and i just started getting back into skateboarding not really active besides at work and i noticed my right knee always cracks when i squat and would feel weak when i bend but as soon as i started the hip exercise i can squat no cracking or pain in my knee at all im glad i found this video ����

  • Would be helpful if you have shorts or gym trousers so one can see the leg shape and knees better. The loose office trousers makes it difficult to see what exactly the legs are supposed to do

  • My knee pain actually goes away when warming up and comes back time to time during workout. Not sure whether I should continue with the workout or not.

  • Love this informative video. Only thing that bothered me is he kept saying guys this is for u and this may seem girlie but…I’m a 125ib woman and I lift 130ibs haha. Otherwise great video very helpful. Thank you!

  • My goodness your videos are amazing, wow!!! I’ve actually been have some problems with my wrist and my elbows. This video is a big help

  • Amazing the first exercise relieved my aching knee and I am going to buy that exercise ball and that belt to be able do other exercise. God bless u both

  • I belive i pulled hamstring i felt a streching on outside of knee… whole back of leg is purple.. been over a week since it happened. I cant full straighten leg and feel like kneww wants to pop and i feel all the pain behind my knee and outsiee of knee still limping

  • 3:15 i have the exact same issue with flat feet and pain in my right knee. (Also my left leg is a bit longer) while i am squatting / deadlifting i put so much effort in getting my knee in a comfortable position that i forget about my form sometimes.. my core and hips are a bit weak as well so i am definetely gonna use your tips tysm!

  • I added the straight leg raise to my routine a few weeks ago to strengthen my quads with the goal of eventually doing squats. It helped a lot and now I have added squats to my sessions. Thank you gentlemen for your great advice!

  • wow damn that was epic never blame the exercise blase your self and the exercise exposing your fault great video coch waiting for prt2

  • I have watched several youtube videos about how to strengthen knees and this one by Brad & Bob is the best ever and I am going to start right now even though it is now 12:49 A.M. Keep up the good works Brad & Bob Thank you

  • Dr. Jo…..which muscles cause the SI joint to become tight? I have been trying to correct my posterior pelvic tilt for about 2 years. PLEASE HELP!

  • Its rilly help me with my left leg n now my right leg has started 2 be very painful but am doing it so hopefully am sure It will work

  • 30 on the right side no problem. Got to ten on the left side and burned like a mofo and guess what? My knee pain is on the left side

  • Dr Jô, are those exercises recommended for laxity of SI joint due to early pregnancy? I love your channel, thank you for all you do.

  • sir I have rectus femorus pain plz help me with u vast knowledge.I will b highly thankful to u sir. I got lot of benifit from vedioes sir

  • Hello to those with sore knees! I hope I can add something here. I’m an Aussie PT who’s really passionate about figuring out the root cause of common injuries and issues and I’ve put together a video on PFPS. Basically, from what I find, around the knee cap becomes sore because of how the broader leg is functioning. If your hips are a little tight/weak, and/or your ankles are stiff, it changes the way you load the knee cap, setting it up to become sore. In short, the focus shouldn’t just be on strength at the knee, but mobility (and strength) above and below it as well. Hope it helps! Cheers. �� https://youtu.be/LeKC8Q29VJE

  • Thank you for being so candid. Please forgive my honesty.But I watch your videos because of your amazing educational ability to understand the truth of how age changes certain workout criterias. Happy new year Sir. Love your videos

  • I did 40 Jane Fonda Leg Raises With Each Leg. Started Burning about Halfway With Each Leg. Didn’t know that I had weak hips. Thanks for the Great Advice. Liked the video. Already Subscribed.

  • Good day! The back of my knees hurts.. everytime i bent it while sitting. I mean i like indian sit position. That’s the only time it will hurt. I don’t know what’s the cause of this.. can you please tell me.

  • Absolute best set of exercises! Did it 2x in alternate days and I already feel my legs stronger and my knees feel better. Thank you so much, Dr Jo!

  • Thank you for your hard work making these videos. My PT has had a real hard time diagnosing si joint. Back Dr and sports Dr don’t think it’s disc. Not tender to the touch on si joints, unless really inflamed from exercise and I lay down on it.. so knees to chest will aggravate the area. Pt has focused on core strength and glute strength but nothing specific for si per se. Back Dr said they could do injection but told me to wait it’s been four months. With two months of fairly vigorous pt. Two times a week. Shouldn’t my pt be better at identifying unstable si? Is it an obvious diagnosis? Do I need to find another pt for second opinion? Original diagnosis from pt was tight hip flexors.. I sit and drive alot, but would be considered active by most standards due to surfing, biking, skate boarding.. and a 5 yr old. I can still do all of those things but at a nagging 3 or 4 on the pain scale. Noticed a little aching in legs for a couple days. Pain is bilateral but only in lower back and butt dimple areas, and more prevelant on the left side., Right leg is shorter than left as per pt.. Used to hurt more from sitting but now more with standing or doing either for two long.. I’d pay some serious cash to get into the care of the correct physician. Sheesh. Sorry for the novel. Reading your responses here gave me a little hope. Wish you were in Wilmington NC

  • This simple daily exercise has helped both my knees. There were 3 days two weeks ago that I could barley walk.making sure I do this daily has saved me..I also do a back aligning stretch (not in this video) no more headaches, backaches neck aches. Physical therapy is key.

  • Haven’t tried these yet but i have a damaged knee which i can barely walk on there is so much pain in there will these exercises work for me ive been like this for thr last 3 months

  • Dear Bob & Brad. Thanks a lot for these exercises. I also have osteoarthritis in my knees. And one knee in morning points higher than the other. I want my 2 knees flat on the floor in morning. How can i improve my knee flexibility and can you give more info about this joint problem in the knees and how to solve it with exercise, the right food or supplements?

  • i have been suffering from knee pain for a month but when i did this exercise three times my knee healed, keep making best video like this will help more peoples who like sport

  • I have just discovered your channel and started the fitness today.
    I suffer of pain and no strength for 5 months ago.I already like and subscribe your channel.

  • This helped me very much with aiching pain, kneepain and anklepain. I’m so grateful for this.
    And the best: I can do this in the Office every time when needed.

  • Holy crap. I’m planning to play for my basketball team but my knees would kill me every time I worked out. Years of pain gone with a 16 minute video. I can’t thank you enough. Great work with all the videos. I can only say thank you.

  • thank you so much, my knee pain has been for three days and it getting better everyday, but I decided to your video and it worked for me.

  • Your videos are always well thought out and to the point. I applaud you for that.
    However i have to say from my personal experience i have to say you oversimplify things. Your advise offers nothing new nor helpful for someone who struggles with general joint pain. After two years i am still not where i used to be, and can only dream about improvement. And its not for the lack of trying or not seeking professional help.
    The real challenge is to do the very thing you are telling us to do, not the realization to do so.
    General physician don’t have the expertise to help you. Physical therapists are used to treat the elderly and frail, don’t see the problem with you not performing at sport as you used to, and tell you to be happy with what you have. Experts only find localized inflammation, worn out cartilage or ligaments and offer you a surgery with very long recovery time and a low chance of improvement afterwards. Or tell you to stop everything you are doing, which is the very opposite you are trying to achieve.
    If you have trouble with a compound movement, you break it down to its components, try to improve where you are weak. If that doesn’t work you break it down even further, and further still, till you see no room for improvement.
    I used to do a dozen one arm pushups with my weak arm, now i struggle to do a dozen with both arms on my knees.
    I was working towards one arm pullups, now i struggle to even hang from a bar for more then 30 seconds.
    Every missed exercise resting makes you weaker. Every time exercising makes it worse.

    Sorry for ranting, but joint pain is a very frustrating thing. It comes from seemingly nowhere, stays with you constantly and gets in the way of everything you try to do about it.

  • What do you call the exercise that you demonstrated laying on the side? Also, in this same exercise, are you using your thumb to push on the SI joint or something else. What is this exercise doing for the SI joint? Thanks for the help, it was a great video!

  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • To Bob and Brad or anyone else who may know the answer: is it better to do these BEFORE or AFTER regular exercises (i.e. cardio, weights,etc. )? Thanks.

  • Hello, I am 34 year old, i barely excercise, from 3-4 days i start jogging, 1-2.5 km /day. On 4 day i felt pain in sides of knee no swelling nk redness. After dat i stoped jogging but pain still persist and even incresed in subsequent day. This is runner knee? What should i do?

  • Thank you so much for this. I suffer from SI joint pain on my left side, have for a few years now. In these quarantine times I haven’t been able to get any hands-on help and working from home sitting in front of my laptop! I’ve been suffering a lot. My Fitbit reminds me to get up hourly to walk, stretch and now I’ll be incorporating your exercises into my hourly movements. Thanks from a Subscriber!:)

  • Hello, I have a pain behind my knee when I kneel down, the pain radiates out from my knee to the top of my leg to the back of my ankle. Would this exercise work for me?

  • After working my glutes like you said i can finally run again! I did glute bridges for a year and now only very little knee pain when i run and this is on concrete Im 144 and 42 years old thanks Jeff!

  • Thank you for this Dr Jo. This is wonderful. I have been doing many of these exercises with my clients as almost all have some sort of back problem, etc. You sum it all up!

  • Unbelievable. I am a 43yr independent contractor. I have been dealing with what I thought was a nagging hip flexor strain for the past 3 months, that would not go away or get better. Pain would drag around from my right SI joint, above my hip, and down to my thigh. Abdominal muscles hurt, hip joint hurt, etc. I just did your set of exercises once last evening, and once this morning. And i honestly am in shock. Muscles are still a bit sore(I’m sure because they’ve been aggravated for so long). But damn near all of pain is gone. TOTAL LIFESAVER!!! there were days when It was hard to walk, sleep, sit, lay down…and times when the muscles were spasming so bad, it felt like I had appendicitis. Thank god I found your video!

  • Thank you so much! I was having inner knee and low back pain on my left side. I felt immediate relief after doing these excercises. ����

  • I have been facing both the problems, I have a flat feet plus I had an injury in my si joint which turns out week glutes. Please tell me what exercises to do

  • Do you have knee pain? Did you try these exercises? Let me know how they worked for you in a comment below, and thanks so much for watching!

  • Thank you so much for explaining everything so well and educating us aswell I have been having. I been having knee discomfort but I’m definitely trying these exercises out thanks!!��

  • I cycled almost everyday for 6 months and my knees started to hurt I just cycled through it, in hindsight that was definitely not a positive thing to do, quite stupid actually. They eventually cracked under the pressure (not literally). I couldn’t bend them for 2 months and into the 3rd month now they are still tight and are sore when I climb stairs or even walk sometimes. I am 18, so very young to have this sort of pain and I don’t think I will ever be able to cycle again. It is my favourite hobby and now I cannot even cycle 20 meters.

  • Very informative thanks �� I was curious whether a knee brace of sorts would help whilst working out. I get knee pain on the lower right side of my right knee when cycling and using leg extension machine.

  • I am 8 weeks out from a partial hip replacement resulting from a fall & tear. Pain in the knee on my affected side is making me skip my exercises. Any suggestions?

  • Hi,
    I have a swelling in knee. Checked with doctor and he said that no issues with ligament but there is a swelling around the knee. I have been asked to take rest for 3 weeks but still swelling not reduced. Could you pls suggest some excercise for this.

  • My knee hurts so much when I bend it like pressure at all on it when I go to like sit down with like my legs underneath methat’s very painful and if I squat I cannot put any pressure on that need to get back up and that’s if I’m able to squat that dated some days it’s too painful for me to bend it

  • Had a pretty serious knee injury last season for football and I’m trying to strengthen it but the problem is the official diagnosis was inconclusive and all I was told was ur back in to weeks but now that I’m outta szn and not working out as much it’s starting to hurt and I need to strengthen it before next szn

  • I ignored shoulder pain for over 20 years. Trough sports injuries, work labor related pain and workout pain. I am now paying for it big time. In my 50’s needing shoulder reconstruction on both shoulders. Sucks. Please don’t overdo it folks…you will pay for it later.

  • Quick question for you see if you can figure it out cause it’s been taking some time. Why is there a indent on my left thigh inside above knee muscle and not on left? It causes my leg to be less strong and hurts my knee in the middle

  • YES! Trying to superimpose a partial ‘fix’ onto a problem that’s global is not going to be all that helpful. And this is a point that people just don’t grasp until its too late.

    Alexander teachers should be included in the list, perhaps above most of the others.

  • Nice video, will definitely try this consistently. Out of interest, what do you think about putting weights on your ankles and swinging your legs gently? I had some relative relief doing this before snowboarding last winter.

    My real problem is ankle mobility though it’s terrible:(