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Knee Strengthening Exercises

How To Strengthen Knees

Knee Pain Exercises

Knee Exercises

Knee Pain Relief

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Reduce pressure on the inside of the knee 🦵🏽 A common reason people experience pain on the inside or medial part of the knee is due to certain compensations their body is making ☝🏽 When standing up or sitting down without the appropriate strength, people tend to bring their knees inwards which puts increased pressure on the inside of the knee. Continuing to repeat this over time can lead to more pain 🫠 One simple way to help retrain your body is using this banded squat. You can use a cotton band too if you find the plastic or latex ones typically roll up for you. This helps to build up muscles in the hips while helping to improve how your body moves to evenly distribute the pressure and thus reducing pain 🙌🏼 Start with a ch

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Reduce hip stiffness ✅

Instead of regularly trying to get your leg into this position without success- this exercise can help to loosen up some of the muscles response for this movement 🙌🏼

This exercise is working some of your glute muscles that help with a movement called external rotation. It should not increase pain significantly ☝🏽

Only use about 50% effort when pressing into the wall. You only need enough pressure to feel the muscle activate 👍🏽

Hold for 3-5 seconds and 8-10 repetitions may be a good place to start for most 💪🏽

Consistency with this exercise is important to make lasting change to hip mobility 😇

If you’re looking for more ways to increase hip mobility and strength- Adventurers for Life, my arthritis wor Hip Stretching Exercises, Easy Morning Workout, Track Workout Training, Leg Strengthening Exercises, Hip Mobility Exercises, Hip Strengthening Exercises, Glute Muscles, Shoulder Pain Relief

Hip Stretching Exercises

Easy Morning Workout

Track Workout Training

Leg Strengthening Exercises

Hip Mobility Exercises

Hip Strengthening Exercises

Glute Muscles

Shoulder Pain Relief

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Reduce hip stiffness ✅ Instead of regularly trying to get your leg into this position without success- this exercise can help to loosen up some of the muscles response for this movement 🙌🏼 This exercise is working some of your glute muscles that help with a movement called external rotation. It should not increase pain significantly ☝🏽 Only use about 50% effort when pressing into the wall. You only need enough pressure to feel the muscle activate 👍🏽 Hold for 3-5 seconds and 8-10 repetitions may be a good place to start for most 💪🏽 Consistency with this exercise is important to make lasting change to hip mobility 😇 If you’re looking for more ways to increase hip mobility and strength- Adventurers for Life, my arthritis wor

a woman holding two dumbbells with the words, quick 30 second workout for strong athletic knees using weights

Stretches For Knees

Hip Strengthening

Knee Pain Relief Exercises

Increase Height Exercise

Full Body Dumbbell Workout

Hip Pain Relief

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Strength is key for pain relief ✅ Please note this is not recommended for beginners or if you have higher levels of pain. Before adding weights to any movement it is so important to master bodyweight exercise ☝🏽 When it comes to taking your exercises to the next level- weights can be a great way to do that! Hip strengthening as well as thigh strengthening are incredibly important if you have knee osteoarthritis ✅ When moving to higher level exercises it’s important to to listen to your body and make sure movements are not increasing pain significantly 👍🏽 If you notice increased knee pain- there are options for reducing using weight, reducing repetitions and/or reducing range of motion ⚠️ If you have knee osteoarthritis, it IS

a woman holding two dumbbells while standing in front of a wall with the words how to strength arrhrit hips 2 simple exercises

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Stronger hips for less arthritis pain ✅ The goal with muscle strengthening for arthritis is to build muscle to absorb stress so less stress goes to the joint. It also can help to optimize movement and prevent compensations 👍🏽 Here are two sample movements that can help increase important muscle strength to support the hip joint 😇 Please note these are not beginner exercises and it’s important to make sure you master bodyweight movements before adding weight to any exercise ⚠️ This balance exercise and this hip hinge are great to build muscle support around the hip and can be a great way to start strength training 💪🏽 If you are looking for more ideas on how to best strength train with osteoarthritis- my arthritis workout membe

Beyond Diet

Improve Confidence

Pelvic Floor Exercises

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Wish you felt more steady on the stairs? ✅ This is one of my go-tos to help improve confidence and here’s why: In order to climb up the stairs one after the other, you have to be confident putting full weight on each leg. This exercise requires you to do just that and practice putting full weight one one leg for a period of time ☝🏽 Make sure to work BOTH sides 😇 Use hand support with a railing or other stable surface if needed to maintain balance ⚠️ If tapping the second step is too much or your range of motion is limited- you can tap to the first step 🦵🏽 This exercise can be helpful if you have knee osteoarthritis or hip osteoarthritis as both of these conditions can lead you to feel hesitant with full weight bearing on eac

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Myth BUSTING and giving you the FACTS ✅

There are so many wild misconceptions out there about osteoarthritis 🥴

These are just 3 examples of things people have actually been told when it comes to arthritis and joint pain 😳

1️⃣ Squats are NOT bad and do not inherently cause “more damage”. If you do experience pain when doing them, odds are you need to practice with a modification including a higher surface to stand from, use of your arms to push off, etc.

2️⃣ Complete rest is rarely actually needed. Instead, small, gentle movements can help further healing and can actually decrease pain. Your body craves movement, not rest. These exercises can be done in standing, sitting or lying down.

3️⃣ Believe it or not, some people are tol Myth Busted, Not Bad, Knee Pain, Some People, Pain Relief, Healing, Things To Come

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Myth BUSTING and giving you the FACTS ✅ There are so many wild misconceptions out there about osteoarthritis 🥴 These are just 3 examples of things people have actually been told when it comes to arthritis and joint pain 😳 1️⃣ Squats are NOT bad and do not inherently cause “more damage”. If you do experience pain when doing them, odds are you need to practice with a modification including a higher surface to stand from, use of your arms to push off, etc. 2️⃣ Complete rest is rarely actually needed. Instead, small, gentle movements can help further healing and can actually decrease pain. Your body craves movement, not rest. These exercises can be done in standing, sitting or lying down. 3️⃣ Believe it or not, some people are tol

a woman standing in front of a couch with a sign on it that says, as physical therapy one of the biggest contritors to osoarthtis pain i've found is

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Must-know information ⚠️ One of the biggest contributors to increasing osteoarthritis pain is strength imbalances that lead to compensations ☝🏽 Many people say that one side of their body tends to be stronger than the other. Put pain on top of that and now the imbalances can become even more highlighted with symptoms like limping 🦵🏽 But even if you don’t notice yourself limping, muscle imbalances can show up in other ways, especially if you tend to favor your non-painful side 🫠 This is why it’s so important to make sure you are incorporating single leg exercises like balance, standing on one leg and stepping and progressing to modified single leg chair squats, etc. ✅ There are tons of ways to help reduce these imbalances. Doin

a woman holding a sign that reads back pain when bent over for a while?

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Your back needs VARIETY ✅ Oftentimes if you experience back pain while bending over- it could be a sign that your big back muscles along your spine are overworked and they need help from other muscles 🆘 A good way to activate and involve the other muscles is to get movement in OTHER directions besides forward ☝🏽 Moving through arching and rounding can help to bring fluid and lubrication to the discs and help reduce muscle tension. 10-15 of these may be a good place to start, 1-2 times per day 👏🏼 Side bending is another great way to add variety and reduce back pain while bending forward. Get your back used to moving in different ways ✅ Complete 10-20 alternating side bending can be a great place to start for most.m, 1-2 times

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Hip flexor

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Everyone needs to know this ‼️

The way your body moves impacts how your joints feel. And it’s not just how your knee that impacts your knee pain…☝🏽

Your spine, hip and ankle impact your knee.

Your spine, shoulders, knee and ankle can impact your hip.

Your shoulders, hips, knees and ankles impact your spine.

Your shoulders, elbows and spine impact your hands/wrists.

EVERYTHING IS CONNECTED 🙌🏼

When you’re looking for treatment options, just focusing on the painful joint can lead you to miss out on pain relief 🫠

You need a whole body approach no matter where your arthritis is ✅

Inside of Adventurers for Life, my arthritis workout membership- this is what each and every workout is based on. I truly believe it’s why many me Everything Is Connected, Hand Wrist, Whole Body, Health Remedies, To Miss, Need To Know

Everything Is Connected

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Everyone needs to know this ‼️ The way your body moves impacts how your joints feel. And it’s not just how your knee that impacts your knee pain…☝🏽 Your spine, hip and ankle impact your knee. Your spine, shoulders, knee and ankle can impact your hip. Your shoulders, hips, knees and ankles impact your spine. Your shoulders, elbows and spine impact your hands/wrists. EVERYTHING IS CONNECTED 🙌🏼 When you’re looking for treatment options, just focusing on the painful joint can lead you to miss out on pain relief 🫠 You need a whole body approach no matter where your arthritis is ✅ Inside of Adventurers for Life, my arthritis workout membership- this is what each and every workout is based on. I truly believe it’s why many me

a woman standing at the top of stairs with her arms in the air and text reading most important exercise to master the stairs

Elderly Workouts Senior Fitness

Stair Exercises

Exercises For Arthritic Knees

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Master up AND down the stairs ✅ When stair climbing or coming down the stairs- one thing is extremely important…. SINGLE LEG STRENGTH 🦵🏽 If you aren’t strong enough on each leg, you’ll likely have difficulty climbing one step after the other, may experience pain and/or feel very winded after a flight of stairs 🫠 As a physical therapist, this front foot elevated lunge can be a great way to start practicing single leg strength 👏🏼 I like this variation because it also tends to be nicer to the knees. If you aren’t ready for lunges yet, NO PROBLEM! 🙌🏼 I would master standing up and down from a chair first without needing your hands before attempting this exercise ☝🏽 ⚠️ IMPORTANT: Use support as needed for this exercise to e

a woman sitting on top of a couch holding her hand up to her face with the words knee feeling stiff after sitting for a while

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Stiff knees make it hard to get up and walk ☹️ Gentle movement can be incredibly powerful to reduce both stiffness and pain ✅ Here are three example movements to help reduce knee stiffness after sitting for a while. The key is making sure these movements FEEL GOOD and don’t flare up pain ☝🏽 8-10 repetitions for each movement may be a good place to start. Increase or decrease repetitions or range of motion as needed 👀 Each of these movements helps to lubricate the knee joint and work the muscles around the knee- reducing tightness and heaviness of the joint/leg 🦵🏽 Taking a minute or two to complete these before getting up can be a game changer, especially if you have knee arthritis 👏🏼 #kneearthritis #kneepain #sitting #kne

a woman holding up a sign that says hand athritis exercises

Hand Mobility Exercises

Yoga For Hands

Exercises For Arthritic Hands

Hand Exercises For Arthritic Hands

Hand Exercises For Women

Foot Drop Exercises

Hand Therapy Exercises

Hand Strengthening Exercises

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Reduce hand pain 👏🏼 The two main goals with hand osteoarthritis is to maintain and improve both mobility and strength ✅ To do this, moving your fingers and challenging your range of motion can really be helpful. Here are 3️⃣ different movements that can be helpful if you are dealing with hand pain and/or stiffness ✋🏽 The important thing is to make sure they feel GOOD and don’t increase pain significantly ☝🏽 It is possible to find relief and to make activities that involve your hands easier- especially when it comes to gripping objects ✅ The repetitions are purely suggestions and it’s important you do what’s best for your hands, as everyone is different. These exercises can be helpful in the morning to relieve morning stiff

Alyssa Kuhn DPT | Osteoarthritis Expert on Instagram: "Stagger your feet! 👣 Many people feel unsteady when they approach stairs without railings, curbs, etc, especially with osteoarthritis and joint pain. Arthritis can reduce range of motion, increase stiffness and make you feel a little unsteady 🫠 BUT- this trick may be able to help you the next time you find yourself in a situation with stairs without a railing ☝🏽 Stagger your feet to make your base of support wider ↔️ This will help you feel more balanced. This requires less knee range of motion which then can help you generate more strength ✅ Going up and down sideways also uses different muscles compared to going up/down forwards so it can be helpful there too 👏🏼 #stairs #stairclimbing #physicaltherapist #physicaltherap