In this video, I'm going to show you how to relieve
arthritic knee pain in 30 seconds. Stay tuned!
Hey, everyone. Doctor Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to focus on
quick arthritic knee pain relief from osteoarthritis.
That is the wear and tear arthritis in the knee, and I'm
going to break it up into three separate parts that each focus
on a main cause of arthritic knee pain. The first being soft
tissue and muscle tightness. Second will be joint stiffness
and last will be the big one, knee weakness. Go through all
three parts to get the best results and what works best for
you. As a bonus, all of these exercises can be done at home
do not require any special equipment and may give quick
arthritic knee pain relief, even in as little as 30 seconds. So,
let's get started and fix that knee pain at home right now. In
this part, we're going to focus on a big cause of arthritic
knee pain which is muscle and soft tissue tightness. This is
known as gua sha, or muscle scraping, and it works really
well for instant knee pain relief. We need a couple
things. The first being a large metal spoon. You want one with
a little bit more thickness to it. The other being a form of
lubrication. I like to use coconut oil but you can use any
massage lotions or oils. Just start off by coating the area
around the knee. Front, sides, and back with the lubrication.
Also, make sure to hit the front part of the leg including
the calves right here and also the top part hitting the quads
and the hamstrings. So, when it comes to lubrication too, a
little bit more is always better. With the spoon, it
doesn't matter what part you use. You can use the handle or
the rounded portion. Experiment with both. Take what works best
for you. I like to use the handle. So, I'm going to start
at the top part of the knee. You only want to go over soft
tissue like skin and muscle. Avoid any bony spots because
that can cause irritation but I angle the spoon just very
slightly and then press into the skin until I feel a
comfortable deep self massage starting to form not causing
irritation. I'm just going to do a slow stroke upwards. With
these ones, you to stroke upwards and I'm going to do
this nice and slow for about five times and then I'm just
going to move over a different spot and repeat when you do
this you might notice that one spot just feels really really
gritty you want to make note of that that tends to be a spot of
adhesion and that can lead to stiffness tightness and
ultimately pain so you really want to attack that just a
little bit more you also might notice red pockets forming at
the top of the skin I don't know if you can see it on the
video right here That's blood flow coming to the area which
promotes healing. It's a good thing. So, I'm going to do this
whole process pretty much from the top, off to the sides,
really focusing on the bottom of the hamstrings right here at
the back of the knee and then, I'm just going to work around
the knee and then, I'm going to do this in the front part of
the leg even more so into the calf right here. Making note of
any spot that feels gritty, locked up, painful, tight, and
really putting some more repetitions in there until it
finally starts to release but you can also experiment with
different of the spoon at that point you can also do it at
different angles so instead of going straight like this tuck
it at a different angle and see if that helps out I also like
to go around the kneecap with this one I take the spoon the
tip of the spoon I should say it doesn't matter what part you
use and really just dig around that whole area stopping over
any spot like right here I feel a little bit tenderness going
on right there so I'm going to dig in there and just hopefully
work that out a little bit more but you can go pretty much do
this all the way around the knee to the front part of the
calf, hamstring, any spot that attaches to the knee. I also
like to experiment with different spots of the knee.
So, I will pretty much have it at an angle where it's
completely straight and then, I'll repeat this process and
then, I'll also bend the knee and repeat it. It just puts the
muscles into different spots and you might find it gives you
a little bit more relief but you can also do this while
putting the knee through motion like let's say that you have a
lot of clicking while you're at this angle right here. What
I'll do is try to that spot where it's popping or clicking
and then take my spoon and really focus on trying to break
up any adhesion, stiffness, and tightness in that area and over
time, you may notice that it starts to go away but explore
the whole area and focus on the spots and movements that offer
you the most amount of relief. In this part, we're going to
focus on achy joint stiffness by putting mobility back into
an arthritic knee. This exercise is known as a knee
around the world slider and I like this one because it's
going to build strength, stability, and stretch the
knees out and put the knee into different positions so you can
better pinpoint areas of tightness and stiffness. We
just need something that is going to glide on the floor.
So, if you have carpeted floors, you can use a furniture
mover like I'm using, you can also use a paper plate or a
piece of cardboard. If you have hardwood floors, you can use a
towel or thick socks. So, let's start by getting into position.
You're going to put whatever using underneath one foot and
we're going to get into a quarter squat stance. That is
just buckling the knees very slightly until you start to
feel the leg muscles engage. From there, I try to keep my
weight on my heels. I'm going to engage the core, have very
good upright posture for better support. My hands are going to
go on my hips. So, what I'm going to do is whatever side
doesn't have the glider on it. I'm going to keep that one
locked. This is going to be our stability point. So, our knee
is not going to buckle inwards. It's not going to buckle out
during this exercise. Instead, the other leg is then going to
slide forward as much as we can. So, with this one, you're
going to feel a lot of good activation in this knee right
here that is our stability point and you're going to feel
a deep stretch happening around the knee with this one. Really
try to reach out with your toes as much as you can. From there,
we're going to hold this for about three to 5 seconds.
You're just going to relax. On the next repetition, instead of
going straight with it, go out just very slightly at an angle.
You'll notice that it hits the just a little bit differently
so you're going to repeat this whole process kind of building
an arc going all the way towards the side and then
working your way backward just doing this nice and slowly once
you go all the way backward what you're going to do is then
go in reverse and then work your way back forward when you
do this too you're going to notice that one certain angle
just really hits that spot the best maybe you're also getting
clicking or popping sensations while doing it make note of
that you to stop right at that spot and then throw more
repetitions in upwards to ten. Afterwards, see if your knees
feel a little bit better if you're not getting any clicking
with it. If you feel like you need another set, throw one in.
Always address the spots that need it the most but once
you've gone all the way backward and then all the way
forward and did a little bit more repetitions on the spots
that need it the most. You're just going to switch to the
other side at that point and repeat to keep them both
imbalance. Without a doubt, if you not only want to help
relieve our knee pain but lessen it in the future we have
to focus on strengthening everything in and around the
knee this will be the most important part of this video
this first exercise and I'm going to go from easy and then
progress into a little bit more challenging ones is going to
help us really with straightening the knee out as
much as we can putting that knee into extension which can
be very difficult with knee arthritis what I'm going to do
is start with a water bottle wrapped in a towel you can also
use something like a can or just a really thick rolled up
bath towel but you just want to place it right on the backside
of the knee. What I'm going to do from there is start to press
down with my knee straight down into the water bottle and towel
while then lifting up with my foot at the same time. You'll
feel a lot start to fire around the knee. The leg muscles back
of the knee right here even into the calf. You want to hold
this position right here for about 5 seconds and then you're
just going to Relax, take a breather, and then repeat this
one 10 to 15 times with each repetition trying to fire those
muscles and challenge them just a little bit more. From there,
relax a little bit. If you feel like you have a little bit more
energy, throw in another set or two. Just always challenge
those muscles as much as you can and when you're done on one
side, switch to the other to keep them both in balance. This
exercise is known as the pelvic bridge with knee extension.
It's a perfect day exercise that will help build strength
and stability in the knees, the hips, and the back. This one
can be done in bed or on a floor. Just lie flat on your
back. Your legs will be roughly hip width apart. Your knees
bent, feet flat. I'm going to take my hands, place them on my
hips. The movement is driving the hips upwards towards the
ceiling until you have a nice straight line from your knees
to your hips to your shoulders. If you're unable to get that
straight line like you can only go up just a little bit, do the
best you can. Over time, you'll notice that you'll gain
strength and flexibility to be able to get into this position
but you should feel the core muscles activating the lower
back, the glutes, the legs going down into the knees. Hold
this position for 5 seconds. From there, you're just going
to relax, take a breather, and then repeat this 10 to 15
times. This is how we can take it to the next level and focus
a little bit more onto a knee. So, let's get back into this
bridge position but I'm going to then straighten one leg at
the knee as much as we can. This will become very
challenging. You'll find that the muscles are really firing
in the legs going into that knee. Hold this one for 5
seconds. You're just going to relax and then you're going to
repeat it on the other side. You want to do this one nice
and slowly for about 10 to 15 repetitions on both sides.
Afterwards, if you feel like you have a little bit more
energy and want to challenge the muscles even further, throw
in another set or two. So, let's say the best exercise for
last, the squat. The squat will help us build strength and
stability in the legs, the knees, the hips, the back. It
will also help us go from a seated to standing position. A
movement that tends to be very painful for those with
arthritic knees. I'm going to be using a variation called the
wall squat. I like this one because it offers more support
and it helps identify knee positions and movements that
tend to cause more pains, aches, clicks, and pops. We
need to go next to a smooth wall or a door. Place your
whole backside against it from your head all the way down to
your butt. Your legs are going to be roughly hip width apart,
your toes pointed out in front of you. During this exercise,
make sure that your knees do not go pass your toes. If
that's the case, just put them out a little bit further. I'm
going to place all my body weight on my heels and then
angle my toes out slightly about 10 degrees. This helps
take tension off the knees. From there, I can take my
hands, place on my hips or I can cross them over my torso. I
also want to engage my core for a little bit more support but
the goal is with this one to just slide downwards as much as
you can into that squatting position until you feel a deep
activation of the leg muscles going to the knee. Go down as
far as you feel comfortable. Once we hit that point, hold
this for about 5 seconds. From there, you can come back up and
relax. If you felt like that was too easy, you can make it
more challenging by holding it for longer. 15 or 30 seconds
but with each repetition, what you want to do is slide down
even further and hold it for longer to the point where you
can go down and have your knees at 90degrees, but don't go pass
that because it can cause knee issues but try to do this one
right here for about three to five repetitions. Going down as
far as you can and holding for as long as you can. From there,
take a breather. If you feel like you have a little bit more
energy left, throw in another set or two. Just challenge
those muscles because it's going to help make them
stronger. What we can also do to take this one to the next
level is by putting more fluid motion into the squat to
identify any movements that cause clicking or popping
sensations in the knee. So, let's get back into our
original position right here but what I'm going to do is
slide down until I feel that pop like let's say it's right
here for me. From there, what I'm going to do is go up just
very slightly above that position and then I'm going to
hold this for about three seconds and then I going to go
below the position which cause that pop. Just gliding up and
down very very slowly. Do this for about five to 10
repetitions. Afterwards, see if you still have that clicking
sensation. Maybe it's lessened. If it's still there a little
bit, throw in another set but it's just a good way to really
loosen everything else up. Strengthen that area and
hopefully lead to less pain, clicking, and popping in the
knee. If the exercises help you, please support the channel
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have any comments or questions, please leave them below. I'll
get back to you as soon as I can. Thanks for watching!