Couldn't Walk My Dog | These 3 Exercises Fixed My Knees
Автор: Wise & Easy
Загружено: 2025-12-19
Просмотров: 763
Описание:
Three simple exercises my PT gave me ended five years of knee pain.
I couldn't walk my dog. Couldn't do stairs without agony.
My physical therapist said: "Your knee hurts because the muscles around it are weak."
THE 3 EXERCISES:
1. TERMINAL KNEE EXTENSIONS
Stand with resistance band around knee
Slightly bent to fully straight
Strengthens VMO (inner quad muscle)
3 sets of 15 reps
2. CLAMSHELLS
Lie on side, knees bent
Lift top knee while keeping feet together
Strengthens hip abductors
3 sets of 15 reps each side
3. WALL SITS
Back against wall, knees at 90 degrees
Hold 30-60 seconds
Builds overall leg strength
3 sets
Total time: 10 minutes daily
Week 4: Pain started disappearing
Month 3: Completely pain-free
Now I hike 4 miles without knee pain. Your knees don't need rest—they need strong muscles protecting them.
⚠️ DISCLAIMER: Not medical advice. Get proper diagnosis first. These exercises worked for MY knee pain (patellofemoral syndrome). Different conditions need different treatments. Work with a physical therapist for YOUR specific issue.
#KneePain #PhysicalTherapy #KneeExercises #SeniorFitness #Over60Health #PainRelief
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![Fix Your Kneecap Pain! [Exercises For Patellofemoral Syndrome]](https://image.4k-video.ru/id-video/eQ8lQqTATYA)
