Hey everybody it's Doctor Jo and Batgirl
Remy, today we're going to show you some
stretches and exercises for
osteoarthritis of the knee.
Let's get started.
So bat girl Remy is off protecting the
city, I'll show you the stretches and
exercises. You're going to start off with a quad
set. With the quad sets, if you roll up
a towel and use that as a target, a lot
of times that works better than just
trying to go straight down on the ground,
but you can. What you're trying to do is
squeeze this quad muscle, activate it,
contract it, and push your knee down into
the ground. So if you have a target, it kind
of helps your muscles figure out what to
do.
Squeeze and if you pull your toes up
while you're squeezing, that helps kind
of lock everything down. And hold that
for about three seconds and then relax.
Do that
about 10 times. Just squeezing and
relaxing. Then the next one you're going
to do is a heel slide. So just lying down,
you can do it sitting up but lying down
is more comfortable. Prop up the other
one to kind of protect your back so it's
nice and loose, and then just slide your
heel up towards your bottom as far as
you can go and then slowly come back
down. Now if you have that osteoarthritis in
your knee, you might only be able to get
to about right here, and that's ok. You
just want to go until you feel some
tightness in the knee joint. You don't
want to feel pain, just a little bit of
tension in there. And you can go kind of
continuously, if you want to, or you can
come up and try and hold it there for
about 3-5 seconds if it's a nice stretch
and do about 10 of those. Then the next
one is going to be a bridge. So bringing
both feet up, and come up, bring your
bottom up off the ground until you're
almost in a straight line, and then
slowly come down about one segment of
your back at a time. So it's really
controlled. Don't just plot back down but
come up,
and then nice and slow back down. So do
about 10 of those as well, and then nice
and slow down. Then you're going to
stretch your leg back out and your gonna do a
straight leg raise. Keep this one propped
up because you can use it as a target
for your leg. You don't want to bring
your other leg up much higher than that,
you want it to be a controlled movement the
whole time. So take your toes and pull
them up to help lock out your knee because
you want to try and keep that leg
straight the whole time, and slowly come
up to where they're almost equal, and
then nice and slow back down. So again
don't just plopped down the let gravity
go down, really control that movement.
This should be slow. If you're going fast
like this, you're using more momentum
than your muscles, so make sure you're
controlling that movement, and then do
about 10 of those as well. Then you're
going to roll over onto your stomach and
do a hamstring curl. With a hamstring
curl, you want to make sure the top part
leg stays nice and flat on the ground,
and then just bend your foot back
towards the bottom as far as you can, and
slowly come back down. If this is pretty
easy to do, you can add some ankle
weights on there, and just coming back as
far as you can, and slowly and control it
back down. So again just starting off
with about 10 of those. And then the last
one lying down is going to be a squeeze.
You can do a ball squeeze, or if you
don't have a ball, you can just take your
pillow, put it in between your legs right
almost at your knees, and then squeeze
in and hold that for about three to five
seconds. Make sure you're relaxing your
head though, I'm just holding it up so I
can talk to you, and then relax. So
holding three to five seconds doing that
about 10 times, and the last exercise is
going to be standing up. The last
exercise is going to be a controlled
step up, so it's not just stepping up and
coming back down. It's really controlled. I
usually tell people do a slow count like
three seconds 123 up, 123 down. So you're
really controlling. Now this is a pretty
tall step, this would be something that
would be more advanced. You can start off
with just like a little two-inch step if
you have something in your house that
that is a small that you can step up, or
step on your stairs is usually between
four and six inches, you can do that too
and then you have a rail to hold on to.
Make sure you're being safely do it
because when you go slower it's a lot
harder. But really control it and don't
use momentum, so it's a one two three, and
then 123. So it's not just up and down,
it's really making those muscles do the
work and control it up-and-down. S
depending on how high your step is, you might
just want to do five or ten because if
you're going too fast, you're not really
getting the correct exercise.
Oh yeah, yeah we saved them we did? We did?
So those were your stretches and
exercises for osteoarthritis of that hi
knee, knee. Of the knee?
Yeah! If you have any questions leave in
the comments section. If you'd like to
check out some other videos go to
askdoctorjo.com And remember be safe (don't let Remy bite you),
have fun, and I hope you feel better soon!