Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises


My name is John Andraka. I am a physical therapist,
and I would like to demonstrate a few non weight bearing or minimally weight bearing
exercises which would be beneficial for a client that comes to our facility with a diagnosis
of arthritis. We have our patient here who will be demonstrating a few of the exercises.
The first one I would like to show is a straight leg raise. So straighten your leg out. I’m
going to have you tighten up this muscle here. We’re going to lift your leg up about even
with the other side. We want nice slow controlled movement, up and down. This works you quadriceps
muscles and your hip flexors as well. If we wanted to increase the intensity of this,
we could obviously throw an ankle weight on his ankle to increase the muscle activation
or the muscle force required to do the activity. O.k. let’s have you bend this leg up. Next
exercise is going to be a bridge. So we’ll have your feet about shoulder width apart.
Cross your arms across your chest and lift your hips up off the table. I’m going to have
you hold that position for about five seconds. So this exercise is working the quadriceps,
the hamstrings, and the hip extensors and also we’re getting some back extensor activation
as well. Benefits of strengthening around the joint is to increase shock absorption
capability of those muscles and, thus, taking the stress off of the joints. And mainly we’re
targeting the hips and the knees with this exercise. The last exercise I’d demonstrate
is a side leg raise. So if we can have you lay on your left side, Bob, we’re going to
roll your hips forward and let’s bring your leg up and back and then back down. If you
look at the direction of the muscle fibers, they run in this direction here so we almost
want to come up and back with the exercise and then back down. So this is strengthening
your hip abductors which are on the outside of your hip. And those are the three exercises
that I feel are most beneficial for a patient with hip and knee arthritis.
Thank you very much.

21 Comments

  1. Physical therapy can help to reduce joint pain

  2. My idiot PT told me to do the one where you lift your butt up but tried to get me to do it while leaning on my arms which definitely didn't work well and I ended up with a back spasm and now I feel like I pulled something in my upper arm area. I might be able to do it the way it's shown here though.

  3. Loved your video. I have arthritis, and have had a partial meniscectomy. I did these exercises in my PT, but got lazy and stopped them. My knees have gotten weak and painful, and I hurt them by doing something simple like crossing them. Now, when I try to start the exercises back up, I can't remember them and probably over-do them. I never experience the relief I did after the series of PT appointments. I love your great demonstration. Hope I can reproduce what the PT did for me!

  4. i have knee pain, not sure if it's arthritis.what helps me is doing leg curls on a

  5. opps, didn't finish. what helps me is doing leg curls on a seated leg curl machine. That strenghtens your hamstrings. You will be amazed.

  6. If you get pain while doing these exercises doesn't it increase the threat of danger in the arthritis?

  7. If you experience pain when doing exercises like these, they likely need to be modified so they are no longer painful, or you might need a different intervention for your condition.

  8. Hi Johnny – thank you for sharing this.

  9. i have arthritis in both knees along with meniscus tears,i read articles and watch videos about staying active,exercise for the arthritis pain,after completing my exercises im in so much pain im cross eyed,all i wanna do is put on some ice and take my pain meds,instead of helping me the activity makes me even more miserable,thanks but no thanks to your program.

  10. its not the exercises,its the after effects of the exercises.to much pain

  11. Thank U very much.. U R a star.. Cheers

  12. fantastic video, thank you very much!

  13. Been suffering from Arthritis for about 6 months now and It is really painful. Warning to life time athletes, make sure to always ice and heat your body after all games and eat healthy. Only thing that soothes my pain now is ice wraps. Its temporary but it works.
    here is the number if you really need a break from the pain sometimes 1-888-981-6912

  14. dont do these exercises.the are bending knees and putting all your weight down which will cause only more wear and tear in muscles.

  15. Was looking for simple answer and I found it . Thank you

  16. Oh Thank you so much! My arthritis is the worst in my hips and knees. I will be trying these exercises! 

  17. After a couple of days of attempting this arthritis treatment method “Rοngοdο Ruzο” (Google it), I ultimately felt its effects. The arthritic pain on my feet has virtually vanished. Now I tell everybody which has arthritis or tendonitis to offer this item a shot. You only need to follow the guidelines and it would work amazing things for you!

  18. ,,,,,,,,www.amazon.com/Treat-Your-Own-Knee-Arthritis/dp/1457540177/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=

  19. I have known Rick Kaselj since college. Since then I have gone to Chiropractic college and become a Diplomate of the International College of Applied Kinesiology and a Diplomate in Clinical Nutrition. [Check Details Here==>t.co/l7eh2Fqo15 ]. As a result, I have come to some important conclusions about how the body works. Hip flexibility, mobility and strength are one of the most important things you can do to keep your overall body healthy. The way we moved thousands of years ago is our natural state, which requires flexible and mobile hips. “Dr Alan Jenks DC DIBAK DABCN”

  20. Fightmaster Yoga Love this new practice Lesley! Congrats on all of your recent endeavors! ( 7wow.cc/yvdf ) You're my FAVORITE yoga teacher EVER! You totally rock. Peace.

  21. I have severe Osteoarthritis in both knees, and hip. Bone on bone in right knee. These exercises shown are mild and definitely beneficial to people like us. Watch some other videos on this problem. They are much more harsh and will hurt you. Squats, leg presses, up and down stairs. Give me a break. How the hell are we suppose to do leg presses with these knees. This video shown really is the best one I've seen on youtube

Leave a Reply

Your email address will not be published. Required fields are marked *