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Knee Arthritis Stretches Exercises Ask Jo
Hey everybody, it's Jo and Remy. She'shere to help me out to show you some Knee Arthritis stretches and exercises. So let'sget started. The main muscles around your knee are your quad muscles, your hamstring muscles and your calf muscles. So we're gonna stretch and exercise those. Let's start offwith the calf muscles. Just kind of putting your feet out in front of you. The one thatyou're not gonna stretch, you can kind of pull it up close to you in just a comfortableposition. If you've got a strap, that works great, if you don't, you can use a dog leash,or a towel, or even a belt if you have one.
so take the strap and put it around the ballof your foot, not on your toes, not way down, but right there so it doesn't com flying offand hit you in the face. You want to relax your foot and then use the strap to pull ittowards you. So give it a nice pull, nice stretch, not pain, just stretch, and holdthat for about 30 seconds. Then relax it down and do three of those. So pulling towardsyou and that calf muscle comes and crosses the knee, so you really want to keep thatnice and loose so it doesn't put extra pressure on that knee joint. The next one is gonnabe a hamstring stretch. So you can use a strap or, you can just do a stretch towards yourtoes. With that you want to keep your back
nice and straight. So you don't want to curl.Sometimes people want to curl down towards their toes. But then you're not really stretchingthose hamstrings. So keep your back nice and straight and just bend at your hip joint.And if you pull your toes up towards you, that kind of helps activate the calf and straightenout the leg so you're gonna get more of a hamstring stretch. So just kind of stretchingforward. You don't have to touch your toes. You can try if you want to, but again thehamstrings come and cross the other way, so it's really important to get those nice andloose as well so you don't have that pressure pulling on that joint there. So again keepingthe back nice and straight, lean forward,
hold it for 30 seconds and then do 3 of those.The last stretch is gonna be for your quad muscle. This one actually connects to theknee cap, so it's really important to stretch as well. You're gonna lie down on your stomachand use the strap again. One that has a little loop like the strap or the dog leash worksreally wall because you can put it around your ankle. If you can't lie on your stomach,if that's not comfortable, you can lie on your side, but make sure to keep that toppart of your leg straight down. Don't bring it forward, but try and keep it straight thewhole time. When you lie on your stomach, take the strap and put it around your shoulder.So you can be nice and comfortable. And then
just pull towards you. Now sometimes yourleg is gonna want to go out or in, but try and keep it straight up if you can so thatwill give you a nice stretch in the quad. So pull it towards you, hold it for about30 seconds, relax, and then pull ti towards you again. 3 times for 30 seconds. Now we'regonna go into the exercises after you get everything nice and stretched out. The firstone is gonna be a quad set. So that's strengthening the quad muscle on top here. Put your footstraight out in front of you, the other one you can kind of pull it up wherever it's comfortable.Sometimes you don't have that complete straightness in your knee, so it might be bent a littlebit like this. If you want to use a rolled
up towel as a target, you can. Some peoplelike to have that target to push down in to. Or you can just have it flat on the ground.What you want to do is squeeze that quad muscle to push your knee down onto the floor. Ifyou pull your toes up while you squeeze down, that'll help active all the muscles. So squeezingdown. try and hold it for 5 10 seconds and then relax. So again if you want to use thetowel, it just kind of helps give you something to push down in to. So holding again, 5 10seconds and do about 10 of those. The next one, we call a short arc quad. Using a rollis helpful cause you're gonna prop your knee up this time. If you don't have a roll, afoam roll, something like that, you can use
Knee Osteoarthritis Part 2 Symptoms Evaluation
(light rock music intro) Welcome back to The Art of Medicine. The diagnosis of osteoarthritis depends on carefulanalysis of your condition. Let's take a look at the common symptoms and how we evaluate your pain. Symptoms for osteoarthritis are three. Pain, swelling and stiffness.
They can all either bepresent at the same time or you can see each one individually in different degrees. The pain can either bebecause of particles flaking off and irritatingthe lining of the joint or increased pressure within the bone. Similarly, the stiffness can be because of fluid inside thejoint or it can just be
because of increased pressure in the bone because of not havingas much cushion there. Osteoarthritis is nothingmore than wearing away that gristle on the end of the bone and instead of havingseven to 10 millimeters of tread, you may have threeto four millimeters of tread. And the swelling caneither be because of fluid, which is an irritation tothe lining of the joint,
or it can be just because of thickening of the lining of the joint, both of which will cause limited motion. The common symptoms with osteoarthritis are more functional. They're difficulty with walking, ascending or descending stairs, particularly descendingstairs where you put
more force across the kneecap area, kneeling, bending,squatting, where again you're loading and compressingthe joint at its extreme, and driving often times where you have to hold that knee in one particular spot. The symptoms of osteoarthritis often times are made worse any time the knee is held in one position orcompressed in one position
for an extended period of time. All of these decrease the amount of motion across the knee and decreasethe amount of lubrication. On physical exam forosteoarthritis we're really trying to evaluate the nature of thepain, swelling and stiffness. We are looking forseveral specific findings. We're looking to see whereyou're pain is located, if your knee is swollen,