This video addresses persistent knee pain and explores common actions that may worsen the condition. The presenters, Brad and Mike, offer five tips to alleviate knee pain and highlight a frequently recommended exercise that they advise against, suggesting an alternative.
Unload the knee: Use a cane or walker to reduce weight and pressure on the knee joint, especially during walking. This is a temporary measure until pain subsides.
Walk with soft knees: Avoid heel striking; instead, land with a flat foot or forefoot, keeping the knees slightly bent for less joint stress.
Strengthen hips: Weak hip abductors can contribute to knee pain. Perform standing hip abductor exercises (leg raises to the side) for 10-15 repetitions per leg, using resistance bands if needed. Maintain a slight bend in the standing leg.
Sleep with a pillow between knees: This alleviates pressure on the knees and hips, promoting better alignment and reducing pain during sleep.
Avoid knee extensions: This exercise, while strengthening quads, can exacerbate knee pain by increasing pressure on the joint. Instead, perform standing glute pumps, focusing on the gluteus maximus muscle with mid-range motion (10-15 repetitions). Avoid trunk motion and consider adding leg rotation for better muscle activation.
