3 Best Exercises For Painful Bone On Bone Knee Arthritis

Bone one bone knee arthritis pain can heal naturally with exercise. It is possible to avoid having surgery, like a knee replacement, if you can get the knee arthritis under control.

Exercises must be done a specific using the right muscles. Often people with bone-on-bone knee pain make their knee worse with exercises because they’re exercising muscles that are already too strong.

This feeds into the knee arthritis problem and makes the bone-on-bone situation worse over time.

Getting painful knee arthritis to flare down usually means getting your glutes working very well. In this video, we cover these exercises.

We also go over bonus tips that will help you heal your bone-on-bone knee arthritis.

Below are the links to the videos mentioned:

”Easy Self Treatment For Kneecap If You Have A Knee Cartilage Problem”

“Does Walking Help Knee Pain?”

“How To Instantly Fix Knee Pain When Going Up And Down Stairs”

00:00 3 Best Exercises For Painful Bone On Bone Knee Arthritis
00:32 Tailgate swinging for bone on bone knee arthritis
03:44 Glute Squeezes Face Down for bone on bone knee arthritis
08:42 Bridge exercise for bone on bone knee arthritis
12:38 Bonus Tips

#elpasomanualphysicaltherapy #drdavidmiddaugh

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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[teresab]

You have told me more about helping my knee than any doctor. All the want to do is to do knee replacement. I have good range of motion. My pain is bad when I go up and down stairs. I can’t stand long or walk more than a mile at a time. I am going to do these exercises and get better. I’m 75 and work 4 days a week. I’m not ready to give up. I was supposed to have surgery last year and my doctor had to cancel to have her baby. It was meant to be. Keep helping me.

[bluewaters]

I started doing backwards walking everyday for about 15-20 minutes during my walk. In just three days I was able to sleep without the horrible hip and knee pain I was having.

[marciaolson]

Thank you for sharing all of these videos on bone on bone for the knees so much. I’m watching, listening, water water water, and doing trying to avoid surgery, and getting stronger every day! You’re a God send! God bless!

[User--mnor]

WOW! Three days of these exercises and I'm walking again without pain or cane!
Thanks so much!

[darlenelipuma]

OMG! I was at the ortho today, sitting on the table waiting for him to come in to look at my knee, and I was doing exactly that. After I left (need a knee replacement) I was able to go to the grocery store, the drug store, and out to dinner!!! I had no idea why, but that had to have something to do with it. So glad I found your channel because he wants me to go to PT, but I can't afford it. So I'm going to try all of your knee exercises.

[carolbenson]

Been doing these now for two weeks and it seems to be helping the knee arthritis in my left knee. You make so much sense on all your videos!

[Hungarian_American]

Hi Dr. David, My MRI shows a grade 4 chondrosis in the right patella femoral. This explains the major knee pain when walking and the steps are a killer... I have been watching many of your videos, and this one is the PERFECT one for me and my injury. I've only been doing these three exercises for a few day, but it's made a huge difference in my pain. I can't Thank you enough for sharing your wonderful gift of healing. A true Angel ~ much love from Pennsylvania!

[carlaheard]

I'm a very active female veteran, but severe pain in both knees are slowing me down mentally, physically and spiritual. Have been referred for knee replacements in the future; but nothing has been scheduled yet! I swim, line dance, etc. I pray, hope, rub ointments, lose weight etc. plus your exercises will help to improve my knee health. Time to drink some water.❤

[ihartsacto]

You have helped me more than my HMO. Wish I could get my money back and give it to doctors like you and others online who have actually helped me.

[Dyt]

You are a great doctor young fellow God bless 🙏🌍

[mauramohammed]

Thank u Sir! I am taking all your excises and advice! God bless u and ur family for all that u are doing for us who are suffering 🙏❤

[alexzandriaweston]

I am also watching. What you are doing is very great. Thank you so much.

[sanjeevkbhardwaj]

Thank you for making this video, no physio or orthopedic has ever told about shifting load to gluts. Going to start with the exercise. Hope to get back in shape.

[nicolaaustralia]

Thank you 🥹
I’ve just started watching the first knee exercises
I’m sitting on kitchen table now .
I had car accident at 19 and fall on knee 3 years ago .
I’m in tears of hope now.
I also have severe coccyx pain sitting & chronic lumbar pain.
I thank you .
I just want to be able to sleep
Thank you
Nicola 💜

[martharash]

fantastic, do not want surgery, you have given me hope.

[duanemauer]

Dr.Manuel, Good deeds bring great reward! God bless.

[debpratt]

I have knee, hip and spinal arthritis and will start these exercises today. I hadn't had knee pain in years, but thought I would "get healthy" and added walking to and from my post office. I live on a steep hill. I think tackling that hill is what caused the flare up! Thank you for these videos!

[johannaalicea]

Hey I just subscribed to your channel I've been struggling with bone on bone knee pain for the last 2 to 3 weeks there are times when it's really excruciating and I've done everything from he to ice to stretching to bengay Manteca de ubre


And I came across your YouTube channel and I've been trying some of the exercises that you have on the bone on bone knee pain and even though it's just been a few days I have found some kind of relief

And I just want to say thank you so much for doing these videos to help other
You are a Godsend God bless you and your family 🙏🙏


I will get evaluated by physical therapist next week then I have my orthopedics appointment in 2 weeks and hoping to get x-rays to see what's going on

I have faith that I can do what I have to do to get better and not get a knee I trust God and I have faith in him and also in people like you who so graciously put out videos to help a person in need

God bless you 🙏

[mycentsu]

I learned the first one many years ago after I accidentally hyper-extended my knee, with one addition. It was recommended that a light weight, such as an ankle weight, be used once the pain had improved. I did this for several months, and it worked wonders. Fast forward to the present, and I've been using it again while I heal from a mild lateral meniscus tear. I sit on my kitchen counter, with the cabinet door below open, and slightly swing my legs back and forth while wearing a light ankle weight. I don't remember where I first learned the technique, but evidently my viewing history brought your video to me (lots of searches re knee pain lately). I just wanted to say that this exercise is extremely helpful, even if you're not quite bone on bone yet. Thank you so much for posting. PS - I'm 75, with mild osteoarthritis, and my exercise routine includes strength training, HIIT, plyo, core and a weekly power walk. Not ready to give any of that up. _Use it or lose it!_ =[]==[]=

[hawthornecindy]

I was just told I need knee replacement bone on bone and bad arthritis. But then going over past surgical history, Ive had post op infection several times...I'm too high risk for replacement. Came home and stumbled upon your videos first search. Im sold. I've started doing somenthings you recommend and feel relief and I've barely touched the surface in getting started. I'm excited to see what happens!