Thanks for the detailed explanation. My Osteoarthritis is more to the inside & bottom of the knee cap. I also get sharp pains under the knee cap with certain exercises like lunges & squats. My Physio Therapist told me I will feel this for the rest of my life. I hope she's wrong. I have saved this video & will work my way through these. My goal is to get back to doing stairs properly & not the one step, one step I have been doing. I love all the content (videos & emails) you put out! 🤩
@lsbdabarkads276127 күн бұрын
@@bethhasilo1536 , wishing you well. I also have OA. 🫶🙏
@audraadams144726 күн бұрын
That is exactly where my osteoarthritis is and I get the pains under my kneecaps. My PT told me the same thing and was giving me exercises that were causing more pain with the mindset of “No pain, no gain”
@src576926 күн бұрын
Try Carnivore, it takes away the aches and pains, even from arthritis!
@bethhasilo153626 күн бұрын
@@audraadams1447 I will say when I told my PT the squats were causing a sharp pain as well as a locking up feeling, she told me not to do them. At Physio, she put me on a weight machine that has a big plate for my feet attached to weights & I push out to about 85% extension then back. This simulates the squat with much less pressure on my knee. I find the exercises in these videos are very beneficial as well. Good Luck with your journey through this!
@kayjuker873415 күн бұрын
@@audraadams1447 I am so thankful my knee pain was resolved with replacement so I cannot imagine having to put up with your pain. Keep going
@chandursanbhnani355718 күн бұрын
Alyssa, you are so precise and your explanations are so clear, you are truly the best. I thank God for YOU.
@arthritisadventure18 күн бұрын
You are so welcome! I am so thankful for comments like these from our community.
@rumplestilskinbob74155 сағат бұрын
Your so right,almost 65 no more problem with sciatic nerve pain muscle definition in my thighs love ya baby girl you’re definitely a godsend thanks 😊
@gladysma30820 күн бұрын
Thank you for your teaching videos. For my easy reference: 1:47 resistance band, push leg straight, 2:46 2 to 3 sets, 8 to 15 times. 3:58 chair squat, 2 to 4 sets of 6-12 repeats
@tillytogs25 күн бұрын
Thank you so very much for your inspirational videos. I'm a 68 yr old female knee osteoarthritis and damaged my lcl. I have strong quads and glutes but it's amazing how quick you lose it I'm 10 weeks in to recovery. Its been fairly exhausting getting back to walking without a limp. After watching one of your videos it clicked that my brain is getting the muscles around my knee to stiffen when starting to walk and almost like protecting from pain. So I've been following your instructions and it's amazing I'm not limping anymore. So very grateful to you for all that you do blessings from Ireland ❤
@emily796025 күн бұрын
@@tillytogs Recovery from Car 🚗 Accident, plus Surgery for a CRUSHED KNEE CAP, Grateful I can 🚶♂️ 🚶♀️
@arthritisadventure24 күн бұрын
You are so welcome and thank you for sharing your story!
@bcb255527 күн бұрын
We can't make it without them and yours are fantastic
@arthritisadventure27 күн бұрын
Thank you for the compliment!
@maddyf.990127 күн бұрын
Thank you! I’ve been waiting for this one. My doctor also told me to strengthen my glute medius for better knee support. Would love to see some exercises for that
@arthritisadventure27 күн бұрын
Here is a video for glute strengthening: kzbin.info/www/bejne/l4a0m5puf5dmp7M
@murrayjimm27 күн бұрын
Wonderfully detailed and perfect for my osteoarthritis issues.
@arthritisadventure27 күн бұрын
Glad you liked the video! More to come!
@irenabushong649420 күн бұрын
Alyssa, I just discovered your channel. Your “shorts” are very inspiring and encouraging, thank you ❤
@arthritisadventure20 күн бұрын
So glad you found the channel! Make sure to subscribe to see upcoming video releases.
@chrisb708727 күн бұрын
I’ve been doing this girl’s strength and balance exercises for months and they’ve really paid off. She’s gold ❤
@arthritisadventure27 күн бұрын
Thanks for the comment and glad you're getting such a benefit!
@crucitasquillace507219 күн бұрын
These exercises are the ones I use at my PT for knee revision. I love this!! ❤
@vatsa20004 күн бұрын
Alyssa, Thank you for clear explanation. Hoping to get over this knee pain journey by your strengthening exercises.
@arthritisadventure4 күн бұрын
Glad you like the clear explanation.
@dmercier643727 күн бұрын
Such a helpful video. I've shared it with a couple of friends as well
@arthritisadventure27 күн бұрын
Glad it was helpful!
@DEVASENANARAYANAMURTHY27 күн бұрын
Please also post some exercises to get rid of numbness in feet alongwith knee stiffness .
@arthritisadventure21 күн бұрын
There are a few other knee videos on the channel to check out.
@bruimprov17 күн бұрын
Excellent! I’m in PT now with osteoarthritis in my knee, and these exercises very helpful.
@arthritisadventure17 күн бұрын
Glad you like the information.
@nancybroer471227 күн бұрын
Thank you for your video instructions. These are perfect for me and I love the way you show which muscles are being strengthened with each set of movements. Very excellent presentations!
@arthritisadventure27 күн бұрын
Glad it was helpful.
@sharonreznick439720 күн бұрын
I like these quad exercises. I had a knee replacement and I’ve been trying to build up my quads on my surgery leg. This will be helpful, thank you!
@arthritisadventure20 күн бұрын
You’re welcome!!
@robertagilbert1234527 күн бұрын
Thank you so much 😊. I appreciate you sharing this information and exercising for relief with knee pain. Wishing you a great day dear. 💖💖💖💖💖
@arthritisadventure27 күн бұрын
Thank you! You too!
@dmercier643727 күн бұрын
Shared with a couple of friends. Thanks for this helpful video
@arthritisadventure27 күн бұрын
Thanks for sharing!!
@debbeleigh193027 күн бұрын
Hi Alyssa! I will add these to my lower body exercise routine. I like that you explain the exercises in such detail. Love your videos ❤
@arthritisadventure27 күн бұрын
Glad you like them!
@lucyroark418914 күн бұрын
I'm 74, have no cartilage in my knees, which caused excruciating pain. A year and a half ago I started working out with a personal trainer and for the past year I've been able to walk without pain! All due to strengthening my quads and glutes. This video looks great - I'll try to add many of these exercises on the days I don't work out with my trainer. Many thanks! Given how you come across in this video I'm guessing if you see individuals for PT, you have a very long waiting list! 😊🦵
@arthritisadventure14 күн бұрын
So glad you liked the video!
@thodonnell303716 күн бұрын
You are the best doctor
@arthritisadventure14 күн бұрын
Thanks so much for the kind words.
@reenapanchal125610 күн бұрын
Love to see! Amazing Exercises!
@arthritisadventure10 күн бұрын
Glad you like them!
@ammarroshidy25843 күн бұрын
You have been so helpful; it's been spot on. thanks a lot/
@arthritisadventure20 сағат бұрын
You are so welcome
@lsbdabarkads276127 күн бұрын
Thank you so much! 🫶🥰
@arthritisadventure27 күн бұрын
You are very welcome!
@hemapatil485927 күн бұрын
Very helpful am doing them.😊😊
@arthritisadventure27 күн бұрын
Great!
@ОляЧу-е7у27 күн бұрын
Спасибо из Беларуси! 👍🤗
@mjbrownlee797926 күн бұрын
Liking how you explain everything, thanks!
@arthritisadventure25 күн бұрын
Glad it was helpful!
@elizabethgonzalez54815 күн бұрын
Great explanation. .😊
@arthritisadventure5 күн бұрын
Glad it was helpful!
@Shivoham2327 күн бұрын
Thank you for this video.. Are these exercises suitable for people experiencing arthritis ?
@arthritisadventure27 күн бұрын
Yes they can be, but recognize everyone with arthritis is starting out at different levels. Choose the movement that feels best and work there. The goal is not to increase pain significantly. Modify as needed.
@Shivoham2327 күн бұрын
@@arthritisadventure Thank you for your response.
@emily796027 күн бұрын
@@arthritisadventureThanks once again. ❤
@sandrajones534916 күн бұрын
Thank you so much for these exercises! I feel like my legs are getting so weak
@arthritisadventure14 күн бұрын
You are so welcome!
@fredogirri954323 күн бұрын
I love your videos, I have major leg weakness's that are not addressed my PT directly, so watching your videos help a lot, and your a nice looking woman with great legs!!!
@arthritisadventure23 күн бұрын
I'm so glad you love the videos!
@cc3494527 күн бұрын
How about a 5 part exercise series using these. I am using your exercises for MS neuro and brain plasticity issues. It takes a LOT of moves to rewire. And yes, I have arthritis from broken knee cap and two partial hips. Very useful but VERY slow.
@arthritisadventure21 күн бұрын
I'll look to add more series on KZbin. we are working on a few ideas at the moment. Keep the ideas flowing with the comments
@Ilona-o3f12 күн бұрын
Sounds good, 👍 will watch it later 😊
@arthritisadventure12 күн бұрын
Hope you enjoy!
@manou196013 күн бұрын
Thank you!
@arthritisadventure13 күн бұрын
Thanks for watching!
@jayantnagarkar101812 күн бұрын
Perfect thanq
@arthritisadventure12 күн бұрын
Welcome!
@gladysma30820 күн бұрын
8:40 For going down hill or stairs: slow chair squat, 3-4 sets for 8 to 12 repeats 12:10 forward and reverse lounges
@johnzurek501126 күн бұрын
Thank you doctor, you're the best very detailed I needed this cuz I use up all my physical therapy which they should have showed me all this cuz I did have some issues and that helps the pain and helps me to strengthen it, thank you again and God bless you karma for being so patient and showing the public how we can maintain our health at home❤.
@arthritisadventure21 күн бұрын
Glad you like it!
@SuePenn27 күн бұрын
Appreciate your videos! ❤
@arthritisadventure27 күн бұрын
Glad you like them!
@DavidNAdrianKershaw-vj8ub14 күн бұрын
Thank you very much 💪🏿💪🏿
@arthritisadventure13 күн бұрын
You're welcome!
@ΓιώργοςΚουτσιούλης27 күн бұрын
How perfect exercises!Thank you very much 😊!
@arthritisadventure27 күн бұрын
You're so welcome!
@GUAYABAFELIZ19 күн бұрын
Thank you very much for providing these exercises! I would also be very interested in learning about your leg routine. Would you be able to share how you train your legs? I would greatly appreciate it.
@arthritisadventure19 күн бұрын
I use a lot of these exercises. For all of these movements you can continue to add weight to make them more challenging. I prioritize squats, single leg lunges and step ups and deadlifts.
@GUAYABAFELIZ15 күн бұрын
@@arthritisadventure thank you for the reply!
@PublicGood-w8z19 күн бұрын
Thanks for all the great advice. You have the best legs on KZbin.
@arthritisadventure19 күн бұрын
Glad you like the advice.
@jguti197527 күн бұрын
Hi Alyssa, thanks so mucho for these videos. I have a question: I have chondromalacia on my left knee after knee surgery (they aligned and lower my knee cap) and my knee hurts really bad on the front. The other knee keeps out of alignment and higher that the left). I’ve heard that stepping up was bad for my knee, is this true? I also have been recently diagnosed with seronegative arthritis now
@arthritisadventure27 күн бұрын
Stepping is not inherently bad but it does depend on how it feels. If it causes pain right now, modify to continue to work on strengthening as strengthening remains important.
@fredogirri954323 күн бұрын
You're cool, I'm watching this video and you did the forward/back lunge, and I can tell you are a different type of PT, awesome 👍
@arthritisadventure23 күн бұрын
I appreciate that!
@DuncanNewton-w8i27 күн бұрын
Good exercises and some will help with my oa in my knees ,
@arthritisadventure27 күн бұрын
Glad you liked the movements!
@lisabaldwin368927 күн бұрын
that quad lunge, a real burner. I did three sets and I could feel it! Thanks, I will def add these and the slow squat
@arthritisadventure27 күн бұрын
It's a good one! Glad you're going to add it.
@DK-ts3bd25 күн бұрын
This was excellent! Thank you!
@arthritisadventure24 күн бұрын
You're so welcome!
@lorettasehlmeyer302011 күн бұрын
You have the most amazing quads!!! 💪🏻💪🏻💪🏻💪🏻
@arthritisadventure11 күн бұрын
Thank you!
@Wannaloom27 күн бұрын
Great video!! Thank you Dr.!
@arthritisadventure27 күн бұрын
You are so welcome!
@spiritflower6640Күн бұрын
Thank you Alyssa. Great info and inspiration! With people over 50 with knees that have been arthritic or painful for a while, wouldn't you suggest strengthening the glutes first?
@arthritisadventureКүн бұрын
No, not necessarily. Strengthening both the quads and glutes can both be important, not in a specific order.
@jamestooley127 күн бұрын
Thanks
@arthritisadventure27 күн бұрын
Welcome!
@panagiotischristo24 күн бұрын
Great video.....and thank you.
@arthritisadventure23 күн бұрын
Thanks for watching!
@wmbriggz23 күн бұрын
I do find as I watch your videos regularly, they create a sense of guilt over not doing them-- so I do try thanks to you…
@arthritisadventure23 күн бұрын
Best of luck staying consistent with the movements.
@RahmaAbderhman12 күн бұрын
Is these exercises help a pain in knee (osteoarthritis) and weak of muscles please? and thank you
@bmackillop993723 күн бұрын
Great explainations
@arthritisadventure23 күн бұрын
Thanks!
@francesrodriguez263922 күн бұрын
Loved this❤️❤️❤️
@arthritisadventure22 күн бұрын
Great!!!
@jillbeans157327 күн бұрын
Thank you for this!!!
@arthritisadventure27 күн бұрын
You're so welcome!
@pammartin607713 күн бұрын
I am finding these videos to be excellent! Thank you! I do have one question though. Would it be acceptable for me to use the stairs in my home for the stair step exercise? 😊
@arthritisadventure13 күн бұрын
If done safely and your body can handle the height.
@RawSimpster27 күн бұрын
Thank You 💯💯💯
@arthritisadventure27 күн бұрын
Very welcome
@socloseagain42987 күн бұрын
Your quads are really good 😲
@arthritisadventure7 күн бұрын
Thanks!
@allancowley225425 күн бұрын
Hi Alyssa. This seems a very useful video with reasonable steps in progression. The only option that I would also recommend (from my own frustrating experience with knee pain) is wall squats i.e taking the squat position with your back "resting" flat against a wall - which is another way of getting eccentric time under tension. Many physical therapists recommend quad strengthening to reduce knee pain, but I am curious about your view on an alternative argument that one practitioner advocates - that quad strengthening is actually counter productive - because it tends to pull the knee cap up into a position that aggravates tendon and joint pain - he instead advocates hip, glute and calf strengthening - in effect using anything but the quads ! I cant say that this tallies with my experience (and I would be cautious about losing quad strength) - but maybe it depends on the cause of the knee pain - arthritis c.f runner's knee ?
@arthritisadventure25 күн бұрын
There is no research that I have come across saying that quad strengthening is detrimental so I disagree. Quad weakness can contribute to knee pain. I do agree that strengthening the whole leg is important: quad, hamstrings, glutes.
@jsantiago897927 күн бұрын
Thank you
@arthritisadventure27 күн бұрын
You're welcome
@KLeslie29218 күн бұрын
For exercise 1, does holding the band closer to your foot increase resistance or is pulling up more of band a way to increase resistance?
@stshnie14 күн бұрын
Watch from 2:15. She says that holding the band further down creates more resistance.
@juliaryan141027 күн бұрын
Would you explain why you shouldn't let your chest come forward when going up or down with the chair squat? You say to not do it "especially as you stand up". I'm thinking there's a good reason for quality of form or not working the quads right, but am not sure how the move is compromised if you lean forward. Thank you! (p.s....your videos here and in the membership keep me hopeful).
@arthritisadventure21 күн бұрын
Generally it puts much more stress on the back
@Jadefox-ev7qy22 күн бұрын
How long should rest between reps ? Thanks you so much.
@arthritisadventure22 күн бұрын
That depends on how your body responds to the movements.
@kpope70079 күн бұрын
How did you get those quad muscles?
@tyler-mariedann719219 күн бұрын
She always say consistency is the key...
@arthritisadventure19 күн бұрын
It’s the most important
@cbutler011927 күн бұрын
Are these exercises good also for bone on bone of the knee??
@arthritisadventure27 күн бұрын
they can be as long as they feel good! Strengthening the quads can be helpful in supporting the knee. I also have this video that may be helpful for bone on bone: kzbin.info/www/bejne/Y4KZaZiPbtBohtU
@cbutler011927 күн бұрын
Thank you!! Blessings ❤️
@Gabriel-vz7ml12 күн бұрын
Wow!
@arthritisadventure12 күн бұрын
Glad you like it!
@sharonmitchel137726 күн бұрын
Really good. Thanks! My knee has had discomfort on the medial area just below the knee cap. It is getting better, but the leg presses I have been doing in the gym seems too annoy my low back.would these exercises be a better solution for me? Also how do I strengthen my arthritic low back?
@arthritisadventure21 күн бұрын
So glad you liked the video! I will look to add more back videos on the channel.
@joanc55116 күн бұрын
thank you! I wish I could do lunges but I have awful pain in my bunions which does not allow me to flex back foot/toes like that. Its very frustrating since I am strong enough to do the squats but I can notice that my hams and glutes are getting worked but my quads are NEVER sore after squats with weight. Any other ideas for quads that doesnt involve putting weight on my flexed foot in a lunge stance like that?
@arthritisadventure14 күн бұрын
There are quite a few other videos on the channel you can check out
@guillermojacques667126 күн бұрын
Solid and sound advice progressing through each level of difficulty. Is once or twice weekly the limit of performing these exercises? Does anything help in increase this frequency to three times per week? Supplements or hydrotherapy?
@arthritisadventure21 күн бұрын
The frequency depends on how you respond. Make sure to also keep variety in your routine to make sure your body is getting what it needs.
@jeandavis86025 күн бұрын
Will it work for twins and triplets as well?
@kendrury402820 күн бұрын
I’m 61 and have lower back surgery and issues. Osteoarthritis in knees. Strong knees but quad development is problematic. I can do squats but not heavy. Allot of grinding. After leg exercises my lower back seizes and physio says it’s glutes. I do everything I asked but it does not improve. I’ve had L4-5 laminectomy. Could this be my chronic issue? I think I have neuropathy in left leg. Calf will not develop.
@kevinphillips504527 күн бұрын
Brilliant exercises, are these exercises alright for a Bakers cyst and knee OA as primary cause. I was told that the VMO muscle was the main area to target
@arthritisadventure21 күн бұрын
Glad you like the exercises.
@michele935926 күн бұрын
I've been told not to do squats and lunges because it causes my osteoarthritis to Flare up. Any other tips for glute and quad strengthening? Thank you!
@arthritisadventure24 күн бұрын
There are other videos you can check out on the channel!
@nadianoreen807121 күн бұрын
my dr advice me to avoid squats as my cartilage is getting less
@fawzyfr25 күн бұрын
Can I do these exercises while feeling knee pain during the exercises.?
@arthritisadventure21 күн бұрын
These movements should not cause significant pain.
@maheshshah-j2y26 күн бұрын
Mahesh from Calicut Kerala S. India with love 💕 I do all the exercises and yoga walking 8 .side ways list is long morning 1hour 30 minutes and evening same duration yet I need my son's help 😢
@arthritisadventure21 күн бұрын
Glad you like it!
@marykaybuttery351327 күн бұрын
I have hip bursitis.--Recmendations??!!
@arthritisadventure21 күн бұрын
There are hip videos on the channel you can check out.
@VarinderKabli26 күн бұрын
My age is 78 can I do this exercise
@arthritisadventure21 күн бұрын
It depends on how you feel. There's not a blanket statement based on Age.
@jhollomon627927 күн бұрын
Can i do these exercises if i have bursitis or tendonitis in the hip area? Ta
@arthritisadventure21 күн бұрын
It depends on how you body responds to the movement.s
@sirenswhispering20 күн бұрын
"I have seen many videos where you do chair squats, machine leg presses, lunges, and other exercises that engage the quads. However, some doctors believe that quad exercises can make knee arthritis worse, even walking. Now I'm confused about what I should do."
@arthritisadventure19 күн бұрын
There is no research that I have come across showing that quad strengthening makes knee arthritis worse- actually it shows the contrary. It’s incredibly important to strengthen the muscles in the leg that are weakened.
@lars27720 күн бұрын
Good. I love it. I get to look at your great legs.👏👏👏
@elizabethmiller658126 күн бұрын
I was just diagnosed with severe OA in my hip with 5 percent of rom. Will a shot help with the pain?
@arthritisadventure21 күн бұрын
There is a video on my channel around injections.
@bserrano_CJM27 күн бұрын
Can we do the lunges everyday ?
@arthritisadventure27 күн бұрын
Personally, I'd focus on every other day or 2 days per week. The idea is to make them challenging. Recovery is important for muscles
@francishloaele528721 күн бұрын
There's a school of thought that quads strengthening is not good for people who have hip osteoarthritis. It is recommended that glutes be strengthened instead. Your views?
@arthritisadventure21 күн бұрын
I disagree- strengthening both the quads and glutes are very important.
@touch301026 күн бұрын
And here they are again, the most Perfect legs on youtube 0:07. I've gotta watch something else methinks!
@arthritisadventure21 күн бұрын
Thanks!
@janisfaye304315 күн бұрын
Yes agree! Must have exact routine 🙏🏼🙏🏼
@randomperson877120 күн бұрын
Till I clicked on this video I was happy with the size of my quads.. Not so much now.. bring on leg day >.
@arthritisadventure19 күн бұрын
I might post some upcoming leg routines.
@janisfaye304315 күн бұрын
@@arthritisadventureyes please 😁
@westbows27 күн бұрын
Over strength thigh can cause more pain in knees. Gluts are more important.
@arthritisadventure27 күн бұрын
Glutes are important but so are thighs.
@pats371426 күн бұрын
I don't want to rain on anyone's parade but there's a school of thought that strong quads feed into muscle imbalances and worsen, if not cause, knee problems.
@patriciayanikoski974026 күн бұрын
Yes, you should work the opposing muscle group, the hamstrings.
@arthritisadventure25 күн бұрын
There is no research that I have come across that supports this. Strengthening the entire leg is recommended including quads, hamstrings and glutes.
@Lazybones5226 күн бұрын
So painful going from sitting to standing up. Right down the front of my thigh
@arthritisadventure21 күн бұрын
make sure to not over do it. I have other more beginner movements on other videos in the channel.
@julieverduzco596025 күн бұрын
I thought glutes were more important than quads? Which is it?