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These knee strengthening exercises don’t require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain. Purchase the Titan Compression knee sleeves here: http://amzn.to/2pojTED (affiliate link)
Knee compression sleeves will also give the knees some compression during the exercises to help the healing process.
The first exercise to help strengthen the knee is a short arc quad (SAQ), this is a great way to get started without doing to much to the knee. It helps strengthen the quad muscles with extend or straighten the knee.
The next knee strengthening exercises are a bridging series including a regular bridge, bridging with a band, and bridging squeezing into a ball. These all are great for the hamstrings, glutes, and surrounding muscles of the knee and hips.
Then you will do a long arc quad (LAQ), this is like the SAQ, but it is a longer arch with works the quad muscles in a bigger range of motion.
The final two exercises for the knee are a squat and a squat with a band. Squats do a great job of strengthen all of the lower leg muscles including hamstrings, quads, glutes, hip flexors, and others.
Related Videos:
Knee Strengthening Exercises:
https://www.youtube.com/watch?v=Usv1mzDxdTw&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=28&t=0s
Real Time Knee Pain Stretches & Exercises:
https://www.youtube.com/watch?v=NkOwuoJCAuQ&index=39&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q
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7 Best Knee Strengthening Exercises:
https://www.youtube.com/watch?v=pOrc3zADC7k
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to Titan Compression for sponsoring this video and providing Doctor Jo with free compression knee sleeves to use.
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Purchase a printable worksheet with the Knee Strengthening Exercises in this video here: https://www.askdoctorjo.com/buy-knee-strengthening-worksheet
Purchase the knee sleeves featured in this video here: http://amzn.to/2pojTED (affiliate link)
⭐⭐ Leaving a Question or Comment? ⭐⭐
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Can we do both the knees at the same time in the first exercise?
Thank you Dr. Jo. I was wondering, the knee compression sleeve you linked to is not available currently. Do you have another product you recommend for a knee compression sleeve? Also, which band you recommend using for the exercises? (if you have any particular). Thank you!
Are these good for Osgood shlatters?
My right knee clicks on the first several leg extensions, then after one big click it stops?? I had IT band troubles and right knee pain last year which hindered my cycling. I'm trying to look after my knee so it does not return.
Hi, Dr. Joe! What are best exercises for a weakened cartilage?
How often should these be done?
hey! so i have a question, for everyone here. is it possible to have arthritis at 20 years old? i've had an injury two years ago, and several surgeries to fix it. i've done a lot of physical therapy, and everything seems fine, yet i often get very bad pain, swelling, and a weird cracking noise. (for the record i've had an ACL ligamentoplasty, kneecap stabilization, Lemaire plasty, meniscus suture, meniscectomy bc the suture broke, and fractured cartilage. and my kneecaps are flat)
You'r good
Thank you so much for sharing these excersices. Very helpful and easy to do.
Hey Dr. Jo.. I love this video! I fell on my left knee a few years ago at work. It was a really bad fall but there was no fracture or torn ligaments. I'm 37 and in good health but my knee was never the same. I have no pain but I feel as if it's considerably weaker than the right. I'm not able to do squats because I hear "rice krispies" when I bend my knees even when I sit in a chair. I don't have arthritis or anything so not sure what it is. Do you think doing squats would build the strength and can I still do them even though I hear popping in my knees? From the MRI they said it was just a really bad bone bruise but I also pulled my hamstring after the fall so I think my leg just had residual weakness. When the fall happened I had tremendous pain on the lateral side of my knee. I don't know what exercises you would do to strengthen that part. Thank you so much for your expertise!
do you think this will help me with my back knee (genu recurvatum) my knees aren’t like straight they kind of hyperextend and bend backwards so i want to know if this will somewhat fix that
Thank you Dr. Jo. I tired these exercises and within a few days I was relieved of my knee pain. It was easy to do and so effectively. Now I can continue my usual work outs. Thank you
Do these exercises help to kind of isolate the muscles and ligaments directly around the knee? Closest to the knee? Do they strengthen those?
I had knee surgery about 7 months ago for Pigmented Villanodular synovitis. My knee last week popped and now it hurts and is swollen again. Will these exercises help? It was fine until my knee popped.
How many days a week should I do these exercises
Doc I HV pain due to slip disc at lumber region…plz suggest an exercise to cope with this condition
I don't feel pain in my knee normally… But there is a tik tik sound in my left knee and i can't squat down😢😢…
Wat do i do😭
🔥🔥🔥
Very helpful, thank you!!!