5 exercises to STRENGTHEN arthritic knees WITHOUT more pain

Increase strength without increasing pain ✅
If you have difficulty finding ways to build strength when dealing with arthritic knee pain, I have the exercises just for you. As a physical therapist specializing in helping those with osteoarthritis, these continue to be the top 5 ways to get stronger knees without flaring up pain.
Research continues to show that muscle strengthening is imperative for knee osteoarthritis relief and can bring powerful results. The key is finding movements that actually feel good. Whether you are just starting out on your fitness journey or have experience- this video will give you options to work on for stronger knee flexors and knee extensors- both equally important for relief.
With knee osteoarthritis, it is important to listen to your body and progress gradually. Progressing too quickly can lead to increased pain and increased difficulty with mobility.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@B_Ruphe]

This instructor has a very nice manner. Authoritative and expressive, while also quiet and comforting. Also, the instructions are very clear and easy to follow.

[@arthritisadventure]

Glad you enjoyed the video- thanks for the feedback

[@ivanalaff5346]

My greatest hesitation to surgery is the PT. I have never in all my multple decades doing PT found a single therapist as knowlegeble and kind as you.

[@arthritisadventure]

I appreciate the very kind words! I'm glad you like the channel!

[@edgardotolentino2974]

Thanks

[@jing7172]

Awesome exercises, I just started and already getting some relief, thanks!

[@rogerdunckley864]

⁵😮​@@arthritisadventure

[@LindaSevers]

In contrast, physical therapy has been the most helpful medical treatment I have ever accessed.

[@colourinmyrainbow]

So thrilled that I discovered this! I am 70 yrs old and started walking for fitness... then I tried a little jogging in between... THEN I started experiencing knee pain. I am too afraid to try jogging again until there is some regression of the pain... THEN I found this! I am *super* grateful! Thank you! 🙏

[@arthritisadventure]

Thank you for sharing, i'm glad you like the videos.

[@tedoakes9235]

I can't run outside. But on a sprung treadmill no issues at all. Building up minutes 😊

[@colourinmyrainbow]

@@tedoakes9235 Thank you! I've been considering signing up at a gym as I heard that cycling is good for building up strength too... for knees and back.

[@usmanahmed4463]

For me , you are a symble of hope . I find love , empathy , concern and kindness in your narration. Very practical. God bless you.

[@arthritisadventure]

Happy to help

[@jameshodge5873]

This video has very clear instructions. Great job with that

[@lars277]

What a wonderful teacher.

[@arthritisadventure]

Thank you so much!

[@mariewilliams8382]

I agree with the previous commentor. Those chair squats with the pillow OUT really made all the difference in doing this type of exercise. I haven't been able to do these chair sits for ages and now you have taught me this valuable technique, I am so grateful. Sometimes you feel like giving up and thinking there's no hope for recovering my knee health, but you have restored that hope, so well done Alyssa.

[@Angiehere-1]

I was amazed that having my hands and arms out front really helps.

[@joannziegenfuss5960]

I’ve had spinal fusion in L4-L5. I am not supposed to bend or twist, so this particular exercise is a no go.

[@fosterbbo]

@@joannziegenfuss5960 Check with your doc or pt, but the ideal form (with use of the pillow) will keep spine neutral and most of the bending in the hips. I don't think there should be any bending or twisting of the spine.

[@jintzie1950jth]

I really like your presentation. The way you talk creates confidence. Reassuring and kind.

[@arthritisadventure]

Great! I'm glad you like the videos.

[@jayanthilameer756]

Really good presentation, can I do these without aggravating my sciatica please?

[@johnkamenicky2613]

I am suffering with knee pain for a year or so I did try this exercise and is working perfectly my problem was gone , I did follow the exact instructions, and iam so happy and pain free This video, made me happy and healthy ,highly recommended just try it, Thanks so much 😊

[@user-mj4iu5ql9u]

I'm extactic that I found this video. I find these exercises helpful. I'm 81 and played tennis for more than 50 years, but had to stop because of knee injury. I've had several gel injections but not too helpful. I'm afraid of surgery so I'm trying these exercises and I feel hopeful. Your manner of speaking and your encouragement is so special. Thanks 😊

[@user-gz2ob9rp6r]

You are so kind and vivacious. I'm gonna try this stuff. I'm fat 61and not very flexible. Just watched your video and I think I can do these exercises. My only regret is that I don't have you here to assist me. God bless.

[@karenducar7498]

I’m cheering for your success. Always keep trying 🎉

[@DuckTall]

I appreciate your explanations. It helps me perform the movement when I know the "why".

[@arthritisadventure]

I totally agree! The “why” can be really powerful!

[@kayradwanski1689]

I went to 12 weeks of PT (twice a week) for rehab after a hip replacement. The PTs were great-but they didn’t explain WHY I was doing certain exercises. Alyssa explains the WHY-and that makes a world of difference. Thank you, Alyssa!

[@rachelmarie777]

Good morning I just found your video this morning when looking for exercises that I can start doing at home. I have had RA in my knee since I was 2 years old and I am 53 now. The years of constant inflammation have now cause OA in my knee. I have recently begun Orthovisc injections, however I know I need to exercise this leg. It is starting to feel very weak from preferring the other leg for so long. This is probably the best PT video I have watched. You are very thoughtful to explain each exercise and how it will strengthen the knee. Thank you.

[@carrielauer8913]

I am doing my best to not get to the point where I need surgery. I have watched many videos, but none have been as clear and doable as this. I was really proud that I could do all of the 20 reps for all five exercises and I could feel the good 16:29 pain so I know I’m in the right direction. Well, I learned about myself is my left leg is much weaker than my right and my right leg is the most painful. Thank you for this.

[@sharonmitchel1377]

The pillow helped me do squats much better than ever. Thank you. Also the baby lunge on a step was wonderful too! I’ve been to 3 rounds of PT in the last 4 years. You are the fist to teach me how to do these two exercises!

[@arthritisadventure]

Ah yay! Glad you liked them!

[@normaorlando3538]

ditto!

[@HappyBeeTV-BeeHappy]

I hit that sub button so fast! Bcuz this is just what I need! I just turned my apt into a mini gym with the goal of repairing my long weakened knees. I just got a mini trampoline, a row n ride squat assist machine, a big exercise ball, a big exercise mat, a treadmill, a high step with 4 risers, a new dumbbell set with the rack, and more stuff. My knees and overall joints been deteriorating for many years and just 10 years ago at age 50, I was in the worst shape of my life. Walking like a duck and real real slow. Really needing a walker or at least a cane, but was too stubborn to go there. And now at 60, I regained so much mobility that it’s incredible. That changing my diet accomplished. Going on the carnivore diet. My walking speed has become normal, no more duck walk, lost 87 lbs, and can walk the stairs again. But as far as I’ve come I still got a long way to go. So now, I’m dedicating the rest of my life to exercise with no turning back ever. This is it. Period! My final frontier! One thing that’s really helping me big time is yoga. Which occurs automatically during my meditation sessions. It’s a moving meditation that moves my body around in yogic positions and angles, and works every muscle in my body, but right now it’s working most on my pelvic floor, core, lower back, legs, and eyes. But I’m pitching in to help out too by doing exercise on my own when I’m not meditating. And rebounding on the mini trampoline is helping me big time too. Just doing that for the past few days has reduced my appetite and improved my sleep. 😊

[@sundancer7381]

Just moved about 1 year ago. Bought a car - thought it would simplify life. Lived in place with stairs, etc. Would walk 120 stair steps in a typical day; It's unbelievable how much I've gone down in just 12 months. now have to rebuild. I'm going to add in steps on the step riser to simulate stairs. Walking has got to be built back up. Thanks for the positive vibe!!! This is a good video!!

[@worcesterexchange554]

Perhaps the best exercise video I have watched. These exercises can be useful for anybody, not just those with arthritis. Most people sit for too long, so these exercises will help to keep the leg muscles in order. I love the way she takes time to explain every exercise in detail, e.g. where to place your feet, how far to bend etc. I also think that it is great that Alyssa takes the time at each stage to explain which muscle group is being strengthened. We learn not only how to do the exercise but why and how we are going to benefit from it. Many Thanks.

[@arthritisadventure]

Thank you for sharing and glad you liked the video! Keep it up on the channel and glad you are here.

[@harrietmontee8636]

❤

[@slgberkeley]

I am such a fan of Dr. Alyssa. She has such a lovely kind and encouraging style. She is knowledgeable and nonjudgemental. Rare qualities in professionals, sadly. She is a gift. Thank you. My knee pain is awful sometimes and it gets me down. Dr. A gives me hope and tools.

[@arthritisadventure]

Thank you so much for sharing! I am here to give people the tools. I appreciate the support of the channel.

[@robertawestbrooks9531]

This helpful for my knees. Àrtrius is so painful 😢😢

[@renudhakar3766]

I totally agree

[@courageousknight]

Brilliant. Clear. Organized. So very useful. Thank you.

[@arthritisadventure]

You’re very welcome

[@HS-qf5of]

I follow many You Tube creators and just found Dr. Kuhn. These exercises and her explanation of each is second level. I have a knee injury that flared up existing OA plus my dad who is 86 is struggling with leg strength. I will attempt to bend him to my will and do these exercises. He will be SO annoyed at being told what to do! Thank you for this great content. I shared it as well.

[@rachidabenamira7937]

Excellent program .The movements are broken down, explained in detail and demonstrated by video . I really feel better after following this video and I have hope that the function of my arthritic knees will improve . Thank you very much for all these detailed ,clear, precise and accurate explanations.

[@arthritisadventure]

Glad it was helpful!

[@olowasegun6829]

Great infi

[@olowasegun6829]

Great information and leggs

[@suewright1299]

Very many thanks indeed. Excellently explained and demonstrated, I think my knees at last stand a chance, because here in England there are millions waiting waiting for artificial knees and Dr strikes still go on. Very much appreciated

[@marytom6668]

This is so very helpful, thank you. I have arthritis in my left knee and will start doing these exercises every day.

[@arthritisadventure]

you're welcome! I hope they help!

[@davidrussell407]

Excellent thanks

[@virginiabaer1110]

I can’t thank you enough! Your exercises are just what I’ve been looking for and all of your wonderful explanations! I know I need a left knee replacement in the very near future and want to strengthen my muscles as much as possible before surgery. My surgeon doesn’t recommend strengthening before hand however I know from having had a hip replacement from another surgeon, I had specific strengthening exercises before surgery which helped my outcome immensely. And I’ve spoke to several friends and they all recommended strengthening before replacement surgery of the knee. Thank you from my heart. ❤️

[@cathyspeed5301]

I was told by surgeon to build up muscle in my thigh before knee replacement next year but I do get tired and lazy and make excuses not to do it

[@sharonmitchel1377]

In another video you mentioned consistency. I fell off the strength training wagon over the holidays. I was having fun doing holiday aerobics videos and didn’t take the time to work on my strength and balance. Then I noticed I am having difficulty getting up from low chairs again and both knees started feeling sore. Uh oh! I pulled out some old lower body PT exercises and this video today. Oh my, I have lost core and leg strength. Back to work.

[@GeminiCaron]

I’m so happy I have found you! I have arthritis in my knees and back, I walk stooped all the time. Thank you! X

[@arthritisadventure]

You are so welcome! Glad you found the channel

[@Miriamrosend]

Very grateful thanks Dr A. Ur terrific ! I do what I can, but - but my knee does not bend.Tgank U

[@arthritisadventure]

Here is a video to help improve knee bending: 5 Exercises to Improve Your Knee Flexion with a Physical Therapist kzbin.info/www/bejne/oojdfnuImrqgrck

[@febbienyevedzanai7228]

​@@arthritisadventure1q

[@terezashortall4571]

Thank you! This is the ONLY knee/seniors/arthritis exercise I have found - and I've scrolled through hundreds! which actually takes account of the pain in the knee! SO many have 90yr olds happily straightening the legs without so much as a wince, groan or creek! Finally, someone knows that - arthritis HURTS! THANK YOU! 👍

[@kathleenboyd5932]

You make soooooooooooo much sense - thanks for your clear explanations!!!

[@arthritisadventure]

You are so welcome!

[@roselynnbrown4343]

Thank you for these knee exercises….especially using a pillow. I’m going to try this. ❤️

[@annefernando5183]

Thank you for your instructions to strengthen the knees with arthritis.

[@arthritisadventure]

Glad you like it!

[@flyhighJJ]

Simple and very detailed. You are a blessing. Thank you and keep up the good work.

[@arthritisadventure]

You're welcome! I will continue making videos.

[@sherristumpf7201]

Excellent instruction. Thank you!

[@arthritisadventure]

You’re welcome!

[@panagiotischristo]

Great video...thank you.

[@arthritisadventure]

Glad you liked it!

[@lindagoh6222]

Thank you so much, Dr Alyssa. It is most helpful to me in relieving my oa pains.

[@arthritisadventure]

Glad it was helpful!

[@joycej9415]

I got a lot of help from 4 visits with my PT and then a chronic illness I have popped up so I haven't gone back. Thanks for these so I can get more healing. The only one I can't do is hand weights. I have hand and wrist arthritis too.

[@ephremmelaku5044]

Thank you so much Dr.

[@arthritisadventure]

Glad you liked the video!

[@jasminpeter6433]

Thank you Alyssa!. Appreciate your videos. ❤😊

[@arthritisadventure]

I'm so glad you like the videos!

[@jasonmarton1448]

Thank you so very, very much for trying to help us with joint stiffness issues! You’re very sweet and kind! Warm regards

[@arthritisadventure]

You are so welcome!

[@jeanclarke9106]

Thank You, because I have been exercising freeqently and lately doing some targeted exercises for my knees, I was able to do these exercises without too much difficulty. One of the exercises that I have been doing lately is the chair squats with my hands folded across the chest. As a result of previously been able to do 15 reps, I was able to do the 20 reps with hardly any discomfort, even in the knee which I have been working on. I will now add the use of the cushion when doing this exercise next time.

[@arthritisadventure]

That’s great! It sounds like you are on the right track!

[@barbaraebner5889]

You really explain each movement so well and make us aware of our body. Thank You!

[@arthritisadventure]

You're so welcome!

[@kavitamanesh9332]

Thank you so much.....👍😊

[@mydungnguyen7726]

Thank you very much for your lesson and instructions.

[@arthritisadventure]

You are welcome!

[@LesIsMoreTube]

Thank you for your videos. You are so thorough and informative.

[@arthritisadventure]

🙌🏼🙌🏼

[@yudragon2002]

Thank you, dear! You r great teacher ❤

[@arthritisadventure]

Thank you! 😃

[@carlospenuela487]

Such simple yet powerful exercises! I will start blending them into my workout routines. No pain medications. Only strengthening legs muscles! Thank you!

[@arthritisadventure]

You're welcome!

[@mariannebrowne7398]

Thanks for sharing

[@arthritisadventure]

You bet!

[@jillbeans1573]

Thank you so much for this

[@arthritisadventure]

You're so welcome!

[@supreetkaur147]

God bless you dear love from 🇮🇳

[@happycamper5846]

These are wonderful exercises with great explanations. I'm 8 weeks post op after a knee replacement, and have been doing exercises for the flexion especially, (my extension is good), but it is always painful right above the outside of the knee. The pillow to force you to work the hips is great and I'm looking forward to trying the adjusted lunge. I'm working on a step that I had raised to 8", but it is definitely painful in that spot, so going to try this variation. I have an issue with my peroneal longus muscle being very stiff and catching on top of the fibula that I'm working on with a PT and we've managed to loosen up the ankle a bit. But always great to see different exercises and variations.

[@loretocashin8137]

Thanks for this much appreciated.

[@arthritisadventure]

You’re welcome!

[@vinodsingh-gr1xj]

Thankyou Dr for teaching, it really wonderful.

[@arthritisadventure]

Glad you liked it

[@JimRedland]

Sharing is the answer. Helping others getting it together. Great information…

[@arthritisadventure]

Absolutely!

[@hollydempsey1723]

You are wonderful. Thank you for taking the time to educate.

[@richardchall9245]

I just found your channel. I am 67 years old and for the last 4 months I have been experiencing weak leg muscles mainly on my right side. These exercises you are showing us is exactly what I need. Will start doing these and see how they work. Thank you for the many videos you are sharing with us. And yes I subscribed to ALL of your videos.

[@arthritisadventure]

Welcome aboard!

[@piyushmohnot]

Thana Dr …. The best thing about ur video is ,, the way you explain quite precise 👍

[@arthritisadventure]

Thank you so much 🙂

[@robertawestbrooks9531]

You are so sweet, and very encouraging, we need that soft, sweet voice for strength. Thank you sweet lady ❤❤❤❤

[@arthritisadventure]

You are so welcome

[@cindymurphy7824]

Omgoodness!!!!! I NEED this to SURVIVE! Thankya !

[@arthritisadventure]

Glad you like it!

[@harveypicker1551]

Exercise #5 is excellent whether or not you have knee pain. Older people like me need to work on balance, and this exercise is a great way to start. Alyssa, I especially like the way you take the time to explain exactly which muscles are doing what. I'm glad I stumbled upon this video and I now want to view others by you.

[@tiyuligirl6871]

Thanks a lot.. ❤

[@arthritisadventure]

Welcome!!

[@victorpelaou685]

Very helpful for sitting down under control, less painful thank you.

[@arthritisadventure]

You're welcome!

[@annalu5895]

Thank you !! Very helpful and encouraging! 👌

[@arthritisadventure]

So glad you liked the video!

[@krublee]

Thank You!!!

[@arthritisadventure]

You're welcome!

[@user-xw7sb3pf4v]

This is a great video, hard enough to know I am doing something yet easy to follow. Thanks for targeting osteoporosis!

[@arthritisadventure]

You're so welcome!

[@tdeej7062]

Yes! Thorough, calming! My new go to❤

[@arthritisadventure]

Great to hear!

[@getfitwithdaz]

Great exercises Alyssa! 👏 I will be passing this video to a client!

[@arthritisadventure]

👍🏽👍🏽👍🏽

[@getfitwithdaz]

Check out my fitness channel for some challenging HIIT workout to mix up your training routine. 💪

[@chintapentaful]

Fantastic exercises well explained and so very helpful to me and thank you so much Alyssa !!!

[@arthritisadventure]

You're so welcome!

[@bennylee4366]

Excellent video. Explaining each step so clearly and precisely. You are one of the best fitness instructors on KZbin.

[@arthritisadventure]

I really appreciate that feedback!

[@veronicaprice-thomas4863]

Thank you Alyssa, this was so very helpful. I will keep you posted on my right knee pain.

[@arthritisadventure]

You're so welcome! And let me know how it goes!

[@gazaalley3862]

Just wanted to say thank you firstly. I'm recovering from a shattered patella and really do appreciate this video. the sitting with a pillow is AMAZING. its been so long since i was able to flex at the hips now i'm not feeling pain thanks to your advice. I tried it along with you and was surprised 😢 thank you so much. !!!❤❤❤❤❤❤

[@arthritisadventure]

You are so welcome!

[@Debbie.valencia]

Excellent video. She does a great job with clear instructions and explanations as well as a lots of encouragement. So grateful to find your videos.

[@arthritisadventure]

Glad you like the video!

[@koolsmoothfan]

I just found your videos fam. I love them. You do a really through job of explaining the exercise. Thank you for your helpful advice!

[@arthritisadventure]

Glad you like them!

[@lindanorrell7812]

Great instructions I understand the reasoning,you have opened my Mind to get the correct way to do things to protect myself from injury Thank you

[@arthritisadventure]

You are so welcome!

[@msherer260]

Thank you, very good lesson. Tried them a few days before posting this and do feel they are going to do some good. Thank You Alyssa.

[@arthritisadventure]

You are so welcome!

[@kulwinderdhaliwal4432]

Wow! Such good information. I've been looking for simple but effective exercises that my 87 year old mother can do without hurting herself and feeling confident at the same time! Thanks so much

[@arthritisadventure]

Welcome! Make sure to share with anyone else you think would benefit.

[@shangowda3496]

Thank you Dr.A...would these exercises also help one who's had a partial ACL reconstruction & medial meniscus tear repair a year ago? There still seems to be some stiffness in the knee!

[@arthritisadventure]

Strengthening can be helpful in those scenarios. Make sure you listen to your body and only do what feels good

[@avishagg6075]

Thanks, verhy innovative and helpful

[@arthritisadventure]

You are welcome!

[@jbneale2256]

I am grateful for your information and to see how and why for the exercises

[@arthritisadventure]

I'm glad you got the information!

[@KginVT]

Thank you! I appreciate your clear directions and demonstrations of how to strengthen our muscles. I’ve had a hard time lately with a knee and do not want to get an injection as was suggested by a physician. So thank you!! I’m starting your exercises today. 😊

[@arthritisadventure]

You're welcome! Let me know how it goes.

[@stevekeller3643]

Alyssa, Thank you for the informative & well executed video. A question- I didn’t see how you were utilizing the pillow while standing (knee extension) ? Could you explain ? Thank you

[@johanverster5638]

Very well explained and taking time to make sure we understand what and why. Thanks a million 🙃😅

[@arthritisadventure]

Glad it was helpful!

[@rajnarang6053]

Thankyou so much ❤

[@arthritisadventure]

You're welcome!

[@yvonnedunbar4450]

Alyssa, you have enhanced my life and continue to give me sooooo much HOPE that I can get so much stronger. It may take me a year as you were being frank about expertations, but I am gaining so much already! I pray to be able to JUMP, that is a tremendous goal for me. I am so excited and want to celebrate you!!! Thank you for your expertise and PATIENCE!!! 😍 GOD BLESS YOU!! I can't tell enough people about you😊

[@arthritisadventure]

So glad to hear! I'm so happy you are seeing so many benefits.

[@adelinedelriego2294]

It's so lovely your presentation and your advice. This makes so much sense to my knees's problems. I'll definitely practice these. Thank you so much Alyssa. It's a sweet and encouraging advice. Bless you ❤

[@arthritisadventure]

You are so welcome!

[@garypratt1453]

Thank you for dedication

[@arthritisadventure]

Any time

[@tommysmith6914]

So glad I found your channel!

[@arthritisadventure]

I'm glad you did too!

[@sheana2005]

Hi Alyssa, thanks for your wonderful videos. My question, what exercises can I do to get those wonderful thigh and calf muscles? I have had trouble walking due to severe knee pain, and my muscles have "evaporated". My inner calves are non-existent. Thanks again.

[@katychan9751]

Thanks do much ! It's very well explained . Definitely will follow doing the exercises

[@arthritisadventure]

You are welcome!

[@sandramiller8760]

Thanl you, you are so helpful and wonderful. Feel better already

[@arthritisadventure]

So glad!

[@vijayalakshmikannan]

Thx a lot❤

[@arthritisadventure]

No problem!

[@teodesialoidaabainza8975]

Amazing teacher great manner , thank you

[@arthritisadventure]

You are welcome!

[@staceys173]

Thank you.

[@arthritisadventure]

Welcome!

[@mariannestefancyk6905]

Thank you for suggesting the technique with the pillow when doing the chair squats. It really helps me focus my thoughts on sitting with the hips first and I am getting more of a controlled sitting squat. It is very helpful to me!

[@arthritisadventure]

Glad you like it!

[@pvspeaks]

Very helpful videos on strengthening. What if you have fluid build-up in the knees? Will the same poses help?

[@arthritisadventure]

potentially! it depends on the reasoning for the swelling

[@fareborzsattarzadeh7260]

Thank you for your help I have a appointment next week but I will try and fallow up your video and send to most my friends ❤️🌹

[@arthritisadventure]

Great! Thanks for sharing with your friends.

[@renudhakar3766]

Thank you so much Alyssa, beautiful explanation, you make all the doubts so explicit even before they come to mind, god bless you always ❤❤❤❤❤

[@arthritisadventure]

You're so welcome!

[@petegriffiths930]

Thank you so much for those Exercise I’m going to have a go at that😊

[@arthritisadventure]

Hopefully they feel good to you!

[@marionalexander8204]

Thanks so much. You’re so lovely and calm to listen to and your exercises are always great 💕💯🙏🏻

[@arthritisadventure]

You're so welcome!

[@dannidunn9302]

As always, excellent!

[@arthritisadventure]

Thank you! Cheers!

[@ajaykumara7158]

Thank you dr A UR