Where to START with Patellofemoral Pain Syndrome or Arthritis | 3 Exercises for RELIEF

[@japprivera3129]

the bed exercise really helped, great legs!

[@arnyarny77]

thanks you for everything much appreciated Dr!

[@arthritisadventure]

You’re welcome!!

[@jeanharris6733]

So what do you recommend for someone who has already advanced to the severe patellofemoral arthritis phase?

[@sheebah23]

@arthritisadventure very good question: what do you recommend for someone who has already advanced to the severe patellofemoral arthritis phase?

[@craigbrocchi]

I appreciate you sharing your knowledge, I feel much better about my situation now. I'm confused how this happened so quickly, my knees were fine and the next day they weren't. It hit my right knee first and two days later my left knee followed. In addition to your excercises what are your thoughts on using a recumbent bike? Thanks again.

[@michelegiannone7403]

shit condition...drives you crazy

[@TastefullyVikkie]

Do you have anything for a medial tilting patella?

[@MukeshKumar-jo3jl]

This exercises applies pressure between cartilage and kneecap. How does that do any good? Doesnt it make it worse?

[@Bawseattak]

Great info, and correct (evidence based) thank you

[@arthritisadventure]

You're welcome

[@JordyJayHomer]

Seeing the walking backwards from the staircase one gave me the idea of doing an easy version of Spanish quats; sort of. I tied a rope high up my wardrobe door frame, so I can lean back and down in a squat position, obviously while holding the rope. I find it to be a slightly lighter load than using the large bands around the back of my knees.

[@belladona7712]

you had a video with dr david before about osteoarthritis exercises and that's weird cause he always warn against any kind of quad exercises because strengthening the quads can make pressure to the knee joint and here in this video you're doing the exact opposite of what he said so can you please explain why should we do these exercises

[@jadestella52]

i have the same question

[@cw2830]

I can't even raise my right leg with my back against the wall at all! I can raise the left just fine, and my knee is swollen on the left side. The exercises help!

[@TastefullyVikkie]

Same. My right knee hurts trying to lift

[@TheRohitpuri]

Amazingly Good work !

[@ForgetmenotAlaska57]

Thanks. Really good exercises.

[@arthritisadventure]

Glad you liked them!

[@nicolejamerson4266]

Thanks I'm gonna try it

[@arthritisadventure]

Best of luck!

[@MAVakil-gj9mv]

Thanks a Million.....👍👍👍🙏🙏🙏

[@arthritisadventure]

You're so welcome!

[@susiemayo6185]

Do you have any exercises specifically for knee pain in hyper flexible people? I’ve always been able to bend my knees backwards a very unnatural amount, and now that I’m 36, squat positions and going down stairs has become quite painful. My kneecap is so loosey goosey (normal for me, not painful), a lot of the stretches and exercises are just not activating the right stuff on me. Just curious if you’ve ever had a patient with knee pain that’s also abnormally flexible in the knee joint.

[@arthritisadventure]

strength is extremely important with hypermobilty to help have more control over the range of motion and for increased joint stability

[@mariaelenacastroleo6756]

LEO Y Yazmin.❤❤

[@pinkwakabeagle]

Thank you for the upload

[@arthritisadventure]

No problem!

[@JordyJayHomer]

My mild chondromalacia went away in a week of doing straight leg-raises with a few pounds on my foot. Mind you, I'm "only" a cyclist, so it's not like I exert large forces on my knees from high jumping sports or heavy squatting, etc.

[@wardahali4712]

Are you still pain free??

[@JordyJayHomer]

@@wardahali4712 Yes. From what I've gathered over the years, my chondromalacia was mild. I don't run or jog. My physio diagnosed it with my leg flat on the bench, then rubbing my patella kinda firm from side to side, and said he felt roughness; the surface underneath is meant to be smooth. I still do straight leg raised a few times a week with big rubber bands

[@wardahali4712]

@@JordyJayHomer yeah same my doctor diagnosed me the same way and he said it’s very mild..I had an injury 3 months ago and as I was recovering this happened .. I don’t feel pain just a bit of discomfort here and there.. I’m not an active person at all other than the day to day activities I never did anything or worked out.. so I’m weak overall.. I’m just confused because I see some PTs saying don’t work your quads it’s gonna put more pressure on your patella and make it worse instead work on your glutes.. So don’t know what to do

[@JordyJayHomer]

@@wardahali4712 All of the following came from my wise old physio ~20 years ago: Doing straight leg-raises mostly works the middle quad (rectus femoris), and shouldn't hurt the knee because there's no knee flexion or extension. You could also do firm isometric quad contractions with your leg straight. Once again, there's no knee flexion under load with this. The problem often starts when the quads are weak, so the firing order of the 4 muscles goes astray. During normal quad contractions, the rectus femoris quickly pulls the knee cap up and out of the way of the femur head, but when things go wrong, the knee cap rubs too much on the femur head, causing the roughness and subsequent pain. Straight leg-raises tones the middle quad. 👍Good luck.

[@wardahali4712]

@@JordyJayHomer thanks a lot for the detailed explanation! May God bless you 👍🏽

[@JohnnyZenith]

I had an X-Ray for my knees. Nothing was found. Does this rule arthritis out? I have no idea what I have still.

[@michelegiannone7403]

sometime arthritis can not be seen in x rays but can be present...i am not a doctor

[@gennywhite2633]

No, arthritis is inflammation in the joint. Inflammation is characterized by pain, heat, redness, or swelling. Bony changes may be seen over time but don't always correlate to the pain or severity of the inflammation. If you are in earlier stages of arthritis, bony changes may not be present or visible yet.

[@hazelwoods7399]

I have PFS in right knee, should I repeat the leg raise exercise for both legs or only on the affected one? thanks for the video

[@lili4966]

how are you doing now ? i have PFS too and i'm depressed because of it .hope u're doing well .

[@Blessed_6]

I have developed this and it sucks I'm sad all the time any tips how are u guys now

[@BrianMcNeill25]

I've developed something that seems like PPS over the years. I notice it when I walk up stairs primarily, especially after running. I quit running due to this. I use an elliptical machine for cardio now, and consider myself pretty fit for my age (59). I notice some people use this machine walking backwards. Will this work for for the backwards walking exercise? Should I alternate between backwards and forwards motions on the elliptical?

[@Aro9198]

You mean PFPS

[@YourDailyR]

Considering pain in front of the knee, do Knee braces help while surfing or is it just a myth?

[@kathrynbarker7967]

The problem with leg raises is, i also have the groin and hip bursitis.

[@aileenmasterson5983]

I don’t see a link to the band you used. Can you post?

[@arthritisadventure]

yes! here is a link! amzn.to/3lFzAV0

[@aileenmasterson5983]

Thanks!

[@garlicgirl3149]

How long does it take to heal?

[@manishapoudel3467]

4 months still pain

[@danielsotolongo2574]

@@manishapoudel3467update? any improvements? had it severe for 2 1/2 months and now starting PT

[@Aro9198]

Ask your orthopedic you saw that gave you the diagnose

[@Doc_Mulah]

60% of people with PFPS still have it 1 year later despite exercise intervention

[@JohnnyZenith]

:( This is devastating for me.​@@Doc_Mulah

[@beckybooher340]

How long do it take knees to heal an what good to help

[@arthritisadventure]

People are different in their recovery timeframes.

[@ashleytaylor6944]

Hi I have had this for 8 years now and have a bony object by my kneecap

[@johanna4641]

Sounds bit like me. I went to a knee specialist as I have a quite good health insurance from work. He said it’s probably a pice of bone who has chipped off from when my kneecap was slightly misaligned with the bone. I dance 2 h / day putting tons of weight on my knee cap probably more than one time with it dislocated. We have a scan planned to check both bone and cartilage. Until we are sure it’s not a fracture I need to have the knees not bent more than 30 degrees and not putting any additional weight (even water bottle). Got anti inflammatory med for 14 days and advice to get all vitamin and minerals through food + additional zinc, magnesium, vitamin d and collagen. Also one we know if it’s a fracture or not I plan to have medicinal massage or the muscles in my leg, new shoes to increase arch support as well physical rehab exercises.

[@pradyumnapatil5507]

Will my pfps cure by doing these exercises. My age us 22.

[@arthritisadventure]

building strength can play a big role in relief

[@hikerJohn]

As well as walking backwards with a rubber band you can simply walk backwards up hill. It's one of the exercises recommended buy the knees-over-toes guy

[@arthritisadventure]

Also a great option

[@giliethedeliveryman3516]

You have amazing legs and thank you for the tips to help with this terrible knee pain I have😊

[@aliheydari4719]

Have you had pfps?

[@arthritisadventure]

I have not specifically had the diagnosis but I am a physical therapist who specializes in knees and osteoarthritis.

[@cookwithpuja3751]

Should we avoid walking when had pfps

[@mariaelenacastroleo6756]

LEO Y Yazmin.❤❤

[@WOOSSecretariaat]

Please, could you do something about your breathing? I think, I am not a pro, but you get out of breath. You can regulate that, Do nt. you think? Thank you for your video! Rita

[@SeniorHiker77]

Very good Doc. ✌🦵

[@arthritisadventure]

thank you!!

[@lovelife1867]

the last exercises creates unbearable tooth-like pain in front of the knee. Either while doing it or later , in resting.