Hey everybody is Doctor Jo and sleepy unicorn Kali, and today
I'm going to show you my five minute real time knee pain
exercise routine. So let's get started.
So for the knee routine, we're going to start off with a 45 second warm up
sitting down, and then we'll stand up to do the exercises. So
I'll talk a little bit more as we go. So for the warm up, just
start off with some knee raises or hip flexion, just kind of a
continuous back and forth, we're just kind of getting everything
loosened up for the knees, we're gonna go and set up for reps and
sets, we're gonna go for time, we'll do 30 seconds, take a
little break, and then do 30 seconds again, for each exercise
as we go. Now just kind of kicking out kind of that long
arc quad or knee extension. For the each 30 seconds, go at your
own pace, don't feel like you have to go as fast as me. And if
you've done this routine before, and you're ready to do faster
than me, you can do that as well just make sure that you're going
at your own pace and staying comfortable while you do it. And
then just some rollouts to get those others going. So we're
gonna go straight up into a hamstring curl. So I'm just
curling back, if you haven't done these before, you might
want to hold on to something. But as you get going, this will
add a balance component to it. As you can see, you want to keep
your thigh down and your knee pointed towards the ground. So
it's not coming up like this, that's kind of a March, which
we're going to be doing in a little bit. But this is curling
back, activating those hamstrings. So you can see I was
alternating back and forth, if you want to do all on one side,
and then the next one on the other side, you can but
sometimes with these I like to alternate back and forth.
Because that gives you just a little bit, again, of a balanced
challenge as well. I like keeping my foot flexed as I pull
up, I feel like that helps a little bit. But you don't have
to, if you want to, you know kind of point that foot out a
little bit, you can but I feel like that gives me a better
activation when I point my feet when I do that. And again, when
you're starting out, make sure you're holding on to something
the first couple times you try this. So then the next one,
we're gonna go into that March. So now you're bringing your
knees up towards the ceiling for the March. Again, make sure
you're holding on to something for balance if you need to. And
then just coming up this way, you can go slow, which will
challenge your balance a little bit more. Or you can go a little
bit faster, which will work your cardio just a little bit more,
as long as you have your balance. Again, if you need to
hold on you can. But sometimes I like to alternate, you know, do
a couple fast, do a couple slow, just to really get everything
going. And like I said, Go at your own pace. If you need to do
one, take a break, do the other side, take a break, you can do
that you don't have to go as continuously as I'm doing it.
But again, if you've done this several times, you want to kind
of start progressing it to really start getting that
strengthening in those knees and those hips because all of it
kind of works together. And again, you can do a balance
component to really work on the stability portion of it as well.
So the next one is going to be a heel toe raise. So we're just
kind of alternating back and forth with a combo. Sometimes
again, this is a little bit challenging on the balance. So
you might see me wiggle a little bit. But again, hold on to
something starting off if you want to. So coming up, heel
raise, slowly back down, then lifting those toes. So when I
come back down, really control it and when I lift my toes up,
it's not kicking my bottom back to bring them up. It's not this
is still keeping yourself in alignment and then coming up, so
up nice and slow down, toes up, and then alternating back and
forth. It is a little bit more challenging when you don't have
shoes on. So you might want to start off with shoes on. Once
you get it down. Once you get the balance down. Then you can
take your shoes off if you want to for a little bit more of a
challenge and to work your feet a little bit more as well. So
again, up nice and slow coming down, toes up, that coming down
isn't quite as important as this one. But you still want to kind
of control everything. So it's not this, you know, just up and
down. It's really controlling those movements. Going back and
forth, that's really what you're gonna feel that's calf muscles,
those anterior tibialis muscles, which helps strengthen that knee
in general. So the next one is going to be many lunges. So with
launches, I know a lot of times a lunge lunge, as you're
stepping out with each one, I like staying in one spot. With a
mini lunge, you don't have to go all the way down, toes forward
on each side, and just coming down a little bit. So I'm going
straight down, I'm not going forward, I'm going down. And up.
If you need a target, you can put a bolster or a roll or even
like a box. So you're know that you're not going down as far.
But really trying to keep your knee pretty much at your toes or
behind your toes. So you're not going like that and putting all
the stress on your knees. And so you can see I did them all on
one side. If you want to alternate again, you can, but
make sure that that back foot is facing forward and not turned
out like that. And then again, just a mini kind of lunge, if
you need to go back further you can. And if you need to hold on
to something you can as well. But getting just a little bit,
even if you need to do a little bit less just unlocking that
knee and coming up. Again, you go at your own pace, at your own
speed. And then once you get it down, then you can start going
further. And then you could go into a full lunge if you wanted
to. So then the next one is going to be a mini squat. So
same thing, you're kind of getting in that squat position,
you're just not going all the way down. I always like to tell
people have a chair or something behind you, in case you need to
sit all the way down, feet about shoulder width apart, just
unlocking a little bit, really stick your bottom back, chest up
and doing just a mini. Again, if you want to hold on to something
that's good. If you don't need to hold on to anything, you can
do a little bit less, where you're really just unlocking the
knees and coming back up to see I'm sticking that bottom back.
I'm not going down like this going back. And in the world of
physical therapy or therapy in general. And a lot of people
like to argue about the knees going over the toes. You don't
want to hurt those knees that are already hurting. Don't bring
them over the toes. This is way more comfortable on my knees.
And I don't have any knee issues, then coming forward like
that. So maybe try both ways and see how it feels for you. But I
found that this way is a lot more comfortable and a lot less
stress on your knee. So if you're really trying to
strengthen the muscles without hurting something, then that's
how you want to do it.
So there you have it. That was my five minute real time knee
pain exercise routine. If you'd like to help support my channel
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So remember, be safe, have fun, and I hope you feel better soon.