Knee Rehab Hacks: Do these at home

TIMESTAMPS
0:00 Intro
0:31 Stairs Rehab hack
2:48 Chair Rehab hack
06:03 Conclusion

USE THE STAIRS AS PART OF YOUR REHAB
In this video, we go over tips on how to go up and down the stairs if your knee is sensitive. Furthermore, we discuss some ways to make the stairs even more challenging if you're in a more advanced stage of rehab.

USE A CHAIR AS PART OF YOUR REHAB

Did you know that you get up and down from a chair or seat close to 100 times a day? This is a GREAT opportunity to further strengthen your knee! After an injury, its VERY common to shift weight away from your injured side. This movement pattern often persists even AFTER you are feeling good and no longer in pain as it’s a learned non-use of your injured side.

We need to combat this!

To do so, follow the tips in the video to take advantage of 100 squats a day!

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[Kelly_Ben]

I've been in PT so many times for knee and ankle issues, but they never approached rehab in everyday habits. This is game changing!

[tomgabel]

Had serious knee injury this year. These videos are really helpful in getting me back to using my legs as normal. Stair exercises particularly useful.

[havefunandbikestuffOver]

I broke a sweat today! Haven't done that in a while. So happy, that I did some of my first small hops w both feet! I'm a tibia plateau and radius and ulna fractured via a hit and run I survived from back in April 2021! Your guys tips are real good and I feel good doing them! Kudos guys!

[Chanterelle]

Thank you so much for this -- excellent advice!

[don]

Love this! I always avoid putting any pressure on my hurt knee 🥴 now I’ll look forward going up and down the stairs at work. And I’m definitely doing the squats from now on. 💜

[jessyca]

!!! such good hacks, that bad foot knee back is solid!!

[jaykay]

I will do these! Just want to confirm that they are okay for those of us who have OA in knees. Thanks for all you do.

[annewatman]

This is really helpful. It’s been 5 months since surgery after a lateral plateau fracture, and I’m doing good, but I’m still having difficulty.

One thing no one every talks about is getting the inside of the knee straight again. My injured right knee wants to move towards my uninjured left one.

[ilianamaiesia]

wow....great video indeed timely...Cheers🙂

[domabajracharya]

Any getting out of the chair technique for bilateral knee surgery patient who has excruciating pain in the patella when getting up from the chair.

[dorisbest]

very nice tips, is it ok also if pain is caused by medial meniscus?

[arjoebautista]

Thanks a lot! I have a hard pain with my patella for a year. I hope it will subside and gone.

[michelekirby]

Great tips. I'm 13 months post-op TPF surgery & plate. Haven't worked up to squats yet. It's easier to go down stairs, but painful to go up. Stepping up feels weird, like something not right inside. I can't visualize what might be happening, but your opening demo with the knee model looks like maybe the patellar tendon - or even ACL - might be the problem. I was doing great at six months and had bone graft slippage, ACL/MCL and meniscus damage and had to start over from scratch. Originally it was easy going up - no pain whatsoever - but coming down was very tricky and painful. Now it's the opposite. is it so weird - I don't know what's wrong!!!!???

[dashypookk]

This is brilliant ! Putting the injured leg back ! Why have I not been told this by physios before ??? I have grade 4 osteoarthritis on my right knee. Sounds bad but it doesn’t give me trouble that stops me doing stuff (apart from road running). So I will be doing these life hacks. Tried the previous lot of exercises such as stepping onto a platform on one leg, holding weights). I found that most beneficial for my osteoarthritic right knee. Question.
How do I avoid pushing off the opposite (ie left) ankle though, because then I feel like I’m not really using the right quad to actually ‘lift off’, which defeats the purpose of the exercise? Should I lean forward more on the right leg that’s on the step? Does height of step matter? Mine is the same height as my knee. Is that too high?
Thank you for your time.
💪🏽😁

[amer-inkan]

Good afternoon, i hope you can help me, i have been suffering from a pain on the back of my right knee since 2018, it feels like a tendon gets so tight that i cannot even straight my leg, eventually i developed a Baker cyst, my doctors say it's bc of my knee OA, the pain was unbearable that finally i got the cyst surgically removed, my open surgery was on January 20, as of today, it feels like the cyst is coming back so is the pain, any advice please? now my left knee started bothering me ...

[tarannummalik]

Pls suggest exercises for osteoarthritis

[bbnp]

I always like your videos please make video on Quadraceip strengthening exercises

[suncokreta]

Jesus, why I haven't google you before? Thanks a lot, your advises helps a lot, I had ACL complication and long and hard rehab, I cant get exstension and flexion (I got sepsa and trombosis), surgery was on April... Thanks a lot for videos

[jutatip]

Really good ideas for exercise. Thank you.

[ruthariellepedir]

Hello! New subscriber here! I have thoracic outlet syndrome and want to ask what exercise/s i can do for weight loss. Thank you in advance! 😊