Hey guys, it's Dr.. David physical therapist here, and I'm going to cover with you today
Three tips that you can start to implement if you have knee pain particularly if it's coming from a meniscus problem
Or some other cartilage problem in the knee like the cartilage behind your kneecap or on the front end of your thigh bone the femur
So here we go to tip number one
research shows that
Cartilage is most helped by some sort of low resistance high repetition exercise
Let me show you a super simple one that you can do just about anywhere
All you need is somewhere where you can sit or your feet dangle a little bit
This is called tailgate swing so you sit somewhere like this where your beacon dangle
And you just move your legs like this back and forth
You're moving the cartilage inside your knees in a way. That is not putting pressure on it
And you're causing that fluid inside the Joint the synovial fluid
To move around that's what gives nutrition to the joints more so than blood cartilage
Hardly has a good blood supply. [ten] is number two a
Using a body with little to no resistance at all I can do business
You don't want to put pressure on the knee on [the] cartilage of the Meniscus, and so just crudely like this
It's [efficient] convenient you got to be here for [about] 10 to 20 if you can tolerate it 30 minutes
The nice thing about this. It doesn't mean you basically need all the way that that can be uncomfortable. You're not standing
You're not walking so it's not as much pressure as it is then
Then that'll be a bike like [this] that [has] the arm moving launched to be one that fixed arm and just
Ride nice, and easy you can also use a recumbent bike from what it's got a backrest
And we back trapeze or a good thing go
And you come right there that works fine [to] doing this?
Three to five times a week for about 20 minutes is a great place to start rehabilitating the cartilage problems here
[deep] this is exercise tip number two be
using the Rowing machine
Light resistance on the knees. It's not [putting] your full body weight like you would when you're running and
It's Irex want to be here for a while, so using this about three times a week
[twenty] minutes at a time up to five times a week. I think it's great
You're going to get the benefit of moving around that fluid inside the knee the synovial the Joint [fluid]
which helps [to] nourish that cartilage which [is] super important for
Fixing a meniscus problem or a cartilage problem, so what you want to do is
Make sure that you keep your knees from touching [you're] coming together
You'll want to about as wide as your feet even [a] little bit wide about
two-fifths width apart
grab the handle on here wide enough so that
you're not forcing your keyed in when you come in so a lot of people make the [mistake] of grabbing narrow and
Then when they come like this either coming together to stay inside their arms or grass lies you can keep your knees wide
And then you just cruise
You can get a heck of a workout here
Which I like I like this
Personally over the bike. It's not the bikes not wrong. You can definitely use if I can still get the same benefit
I just like this because I feel like I did a better work out of here for me. I guess it's my own arm
here's the third exercise tip for helping out a
cartilage problem in the knee or a meniscus problem in the knee and
this is a secret one that a lot of people don't really get to and
They're missing out from some tremendous benefit from this. It doesn't always make sense
it's probably why they overlooked it or don't pay attention to it, but you have to get stronger glutes the
Booty muscle, and this is one of my favorite ways [to] get this strong now pay attention [here]
This is a very commonly done exercise, but it's commonly done wrong
This is a clamshell exercise and here's how you line it up. So you're going to lay on your side
Put your feet on top of each other then pay attention to your knees
get that top knee to stick out forward by rolling your hips forward and
then you're going to lift your knee up and
hold it [there] for
about 10 seconds
And I would do about 10 reps like this and what you should feel is the butt
Burning after a while may take two or three reps to start so [to] work
After 10 seconds, you can come back down, and then do it again
And you have to make sure that this front knee this top knee is sticking out forward past the bottom knee
The biggest way people mess this up if they roll back because it's easier to lift here
But then they start feeling the muscles here on the front of the hip and then the thigh working
And that's not going to help you out in this case. It's not working the glutes
It's working the front of the hip the hip flexors in the quads
You want to make sure you roll forward like this you feel like [you're] [turning]
Forward this way, and you'll get the glutes going the muscle
That's right under your back pocket is which that wraps up your [3] tips just to review them one more time
tailgate [swinging] sit somewhere where your legs hang and just
swing them [back] and forth and
You can do that for 5 10 [15] minutes you do it all day long as long as it's not bothering your knees
The second was some low resistance high repetition exercise
Like the bike or a rowing machine [and] you can use an outdoor bike that works for the well, too
just be careful with the resistance if you're going up hills you're going to encounter some more resistance likely and
Then the third one is getting your glutes stronger. We went over the clamshell exercise
Which is just one way to get the glutes stronger. There's an
Infinite amount of ways. It's really up to your imagination or whatever you can
Whatever you find comfortable
whatever you find that works your glutes out the most as
always you're welcome to get in touch with us if you have any questions our
Goal is to help people get off pain medications avoid surgery and get back to an active and healthy
Lifestyle, and if your knee is stopping you from doing that we love to [talk] to and help you out. Thanks. Have a great day