Knee Pain? Try These 3 Exercises ...

Do you have knee pain? Is it worse when you walk up and down stairs, or when you squat? Does it feel particularly bad when you run? Most active people will likely feel some aches and pains in their joints from time to time. If you have a painful knee and you’re trying to figure out the cause and how to fix it, this video will hopefully help.

From my experience as a yoga instructor, 80 percent of knee problems start out very mild, and if you catch and treat them early and cautiously, they can often resolve within 2-8 weeks. On the flip side, if you self-medicate and try to push through the pain, knee problems can quickly escalate and become chronic.

In this video I will show you some simple tests to establish where your knee pain in coming from and then some gentle isometric poses to help you start your healing journey.

VIDEO CONTENTS
00:00 Knee Pain
01:15 Knee Pain Self-Tests
02:31 Knee Anatomy
03:29 Common Knee Injuries
06:26 The Healing Process
11:00 Corrective Exercises
12:02 One-Legged Wall Sit
15:06 Sissy Squat
18:20 Isometric Step Down

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you’ve had an impact injury, a slip and fall, or any knee injury that leaves you unable to walk, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

ANATOMY
Your knee is the biggest joint in your body, where your femur (upper leg bone) connects to your tibia and fibula (lower leg bones) via lots of connective tissues. Injuries in this area usually involve the ligaments (MCL, LCL, ACL, PCL) tendons (quadriceps and patellar), or cartilage (meniscus).

As a synovial hinge joint, your knee is designed to flex and extend and has very little rotation. Most injuries occur from excessive rotation, impact, or run and pivot movements that push the knee beyond its normal functions.

WHEN MIGHT YOU FEEL PAIN?
* When you walk up or down stairs
* When you squat
* When you run

BEST PRACTICES
These exercises assume that your knee injury is recent and intense. As a result, they are conservative by design. You will need to progressively increase load and intensity within a couple of weeks. Never push through pain, and please modify or even skip any of these poses if you feel any sharp pain while practicing.

TIPS DURING HEALING
* Don’t immobilize your pain, keep moving (gently)
* Don't mask the pain with NSAIDs such as ibuprofen
* Trust your body’s natural healing processes

3 POSES WE'LL LEARN
1) One-Legged Wall Sit
2) Static Sissy Squat
3) Isometric Step-Down

WANT MORE?

Got a question? Please post down below.

#KneePain #KneeExercises #KneePainRelief

[YOGABODY.Official]

Remember to grab the *PDF pose chart* in the description. Questions or comments most welcome here. Thanks for watching! - Lucas @ YOGABODY

[Naethy]

You are a great comunicator. I wish doctors can be like you. Great video !

[rehanaakhtar]

Fantastically incredibly well done to taught the peoples practically and made it very easy to do, you are FABULOUS boy and lots of blessings 🙌 for you son, Amin.

[causayefeito]

Thank you 🙏🏼 God blessings to you and your Chanel for helping us 🙏🏼

[pcolt]

Lucas, this is just the video I was looking for. About a week ago I tweaked my knee doing weighted step-ups onto a box. (I think I may have hyperextended the knee on the step-down, but I'm really not sure.) I appreciate the principles you've taught here: understanding inflammation as a natural part of healing, allowing healing to take its due time, using movement as medicine, in the right doses. I'll try these three exercises and see how it goes.

[TimboDawg]

High quality content. Articulate explanation and well-produced.

[pohpohhhg]

Best knee video! Non of the jabajaba.straight into the meaty technical information. Thank

[markmatson]

Your knee pain video touched all the right places for me. I have always been in good shape but at 73 I sometimes forget to slow down. I wracked my knee slipping from a stool. You showed me exactly where the problem is and how to start recovering. A week and a half later my knee is looking better and pain is manageabe. Thank you, Lucas, nice to meetcha!

[charlestimoto]

Such an informative session... Really helped me a lot. My pains usually comes once after a period of time, but this has helped me a lot. Thanks Lucas

[BRPeterYoga]

This was a great instructional video, Lucas! Thank you!

[Hussain_Rezayi]

Great content, keep up the amazing work. The way you break down information and share it, is just in another level.

[jointxlplus]

Thank you for sharing your experience! It's incredible how dietary changes made such a difference in your joint pain. Your story is really encouraging and shows the power of healthy choices. Keep up the great work and stay pain-free! 🙌

[mikezen]

Very informative and educational. He delivers the content in a concise manner and gets the job done fast. Appreciate it very much and please keep such information on healing injuries coming!

[surenharichund]

Your r a great teacher.thank you n god bless

[MrRensan]

I chanced upon your video and it was an informative session that I was glad to stumble upon. I hurt my knee casually going up the stairs. I am in the process of healing right now. The information you gave enabled me to pin point which ligament was affected. I now know how to help it heal and what isometric exercises to do to aid in it’s healing. I realize that movement will help revitalize capillaries that will in turn be beneficial for the healing process. Thank you so much for your informative video.

[marccheban]

You are a beautiful person to watch because, I believe, you are bright with the Love of the Universe. Many many Blessings to you!

[Colorsofshae]

Great educational video! Just what I needed, think I tweaked my outer knee muscle and I haven’t found a video yet that was this helpful.

[hajiabubkr]

Thank you, it helps me a lot. God bless you.

[GabrielIngosi]

Fantastic exercises. I really like them and I am definitely going to do them. Very informative and of great help.

[kamalavishwanath]

Amazing explanation to pains.Very informative.Easy excercises.