1 00:00:00,400 --> 00:00:03,150 - Here's the best knee OA exercises 2 00:00:03,150 --> 00:00:04,760 to keep you moving well. 3 00:00:04,760 --> 00:00:07,247 Hey, I'm Lynn from Miami Physio, 4 00:00:07,247 --> 00:00:09,110 and today I'm going to show you 5 00:00:09,110 --> 00:00:12,010 the best exercises you can do for your knees 6 00:00:12,010 --> 00:00:15,110 if you have knee osteoarthritis. 7 00:00:15,110 --> 00:00:19,190 Osteoarthritis is a common cause of knee pain and stiffness 8 00:00:19,190 --> 00:00:22,201 that often comes on slowly over time. 9 00:00:22,201 --> 00:00:26,091 Exercises that can help fall into three categories, 10 00:00:26,091 --> 00:00:29,930 mobility, strengthening, and endurance. 11 00:00:29,930 --> 00:00:32,880 Mobility, keeping the knee fully mobile 12 00:00:32,880 --> 00:00:35,040 spreads the forces throughout the joint, 13 00:00:35,040 --> 00:00:37,690 as well as lubricating joint cartilages- 14 00:00:37,690 --> 00:00:40,610 decreasing that painful stiffness. 15 00:00:40,610 --> 00:00:43,300 Strengthening: by strengthening the muscles 16 00:00:43,300 --> 00:00:46,250 which work the knee and the hip joint, the quads, 17 00:00:46,250 --> 00:00:47,870 hamstrings and glutes, 18 00:00:47,870 --> 00:00:51,310 you are building better shock absorption around the joint. 19 00:00:51,310 --> 00:00:54,640 This means that the muscles can achieve better function, 20 00:00:54,640 --> 00:00:56,670 like getting up out of a chair or car, 21 00:00:56,670 --> 00:00:58,300 or getting up from the floor, 22 00:00:58,300 --> 00:00:59,133 or going upstairs 23 00:00:59,133 --> 00:01:03,490 with less stress passing into the painful joint. 24 00:01:03,490 --> 00:01:06,915 Research has proven that moderate physical activity, 25 00:01:06,915 --> 00:01:08,840 five days a week, 26 00:01:08,840 --> 00:01:11,010 and increasing aerobic fitness 27 00:01:11,010 --> 00:01:14,040 helps knee pain through strengthening the mind 28 00:01:14,040 --> 00:01:15,280 as well as the body. 29 00:01:15,280 --> 00:01:18,390 We find many of our patients struggle with knowing how to 30 00:01:18,390 --> 00:01:20,490 start and how to progress. 31 00:01:20,490 --> 00:01:23,046 They also struggle with maintaining their motivation 32 00:01:23,046 --> 00:01:27,580 to continue exercising long enough to get results. 33 00:01:27,580 --> 00:01:30,060 If you can relate to this, keep watching, 34 00:01:30,060 --> 00:01:32,330 and I'll show you which exercises 35 00:01:32,330 --> 00:01:34,930 are the best ones to do. 36 00:01:34,930 --> 00:01:38,050 So the best OA knee exercises are: 37 00:01:38,050 --> 00:01:41,463 Range of movement, towel assisted knee flexion. 38 00:01:42,370 --> 00:01:46,220 Hold for 15 seconds at full range of movement 39 00:01:46,220 --> 00:01:48,433 and do two to three times a day. 40 00:01:50,010 --> 00:01:54,710 Mobilizing exercise for extension: one hand above, 41 00:01:54,710 --> 00:01:56,460 and one hand below your knee, 42 00:01:56,460 --> 00:02:01,460 pressure on pressure off four to five times, once a day. 43 00:02:04,750 --> 00:02:09,010 Strength exercise for your quads: over a rolled blanket 44 00:02:09,010 --> 00:02:11,783 two times a day, 10 times at a time. 45 00:02:13,570 --> 00:02:16,060 Strengthening your glutes and hamstrings: 46 00:02:16,060 --> 00:02:18,980 bridging with a TheraBand around your knees. 47 00:02:18,980 --> 00:02:23,250 Start with isometric and progress to two lots of 10 48 00:02:23,250 --> 00:02:24,183 twice a day. 49 00:02:26,040 --> 00:02:29,710 Strengthening your gluteus medius: is doing clams 50 00:02:29,710 --> 00:02:31,823 with or without TheraBand. 51 00:02:36,920 --> 00:02:39,170 For general strength and function, 52 00:02:39,170 --> 00:02:43,483 do a mini squat in front of, or behind, a chair. 53 00:02:45,990 --> 00:02:49,650 So, if you aren't sure where you should start, 54 00:02:49,650 --> 00:02:51,640 whether you're doing this correctly, 55 00:02:51,640 --> 00:02:53,240 or if you would like some help 56 00:02:53,240 --> 00:02:56,455 with motivation and exercise progression, 57 00:02:56,455 --> 00:02:58,600 comment below "KNEE", 58 00:02:58,600 --> 00:03:00,730 and we'll be able to answer your questions 59 00:03:00,730 --> 00:03:03,753 and help you manage your knee arthritis.