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.