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10 Best Hip & Knee Pain Strengthening Exercises – Ask Doctor Jo


hey everybody it’s Doctor Jo, and today
I’m going to show you my top 10 seated hip and knee strengthening exercises. so
let’s get started. If you haven’t already, make sure you hit the subscribe button down there. so I’m going to start off
with some very simple strengthening exercises, and then we’re gonna work our
way up to the harder ones, so if the first ones are easy, stay till the end
and I’ll get some harder ones for you. the first one is just going to be a
simple hip flexion exercise. so all you’re doing is bringing your knees
straight up as far as you comfortably can. so you can just rest your hands on
your in your lap or out to the side if you want to, and you’re just gonna bring
it up this way. I say alternate sides even if you just have one side that’s
weak and you need to strengthen it. I always say strengthen both sides so just
kind of alternating back and forth making sure you’re going slow and
controlled not going fast where you’re just using momentum, but really pulling
it up using those muscles, those hip flexor muscles, to bring it up. so just
about ten on each side and then you can progress from there. the next one is
going to be kind of what I call a windshield wiper. the big thing with the
windshield wiper is you’re doing your movements here on the bottom part of
your legs. so you’re not really moving your knee a whole lot. sometimes people
try and kind of bring their whole leg out like this, but your knee kind of
stays in the plane here, and you’re just bringing your foot out almost like it’s
a windshield wiper. but see the top part of my leg pretty much stays in one spot.
it’s moving a little bit, but it’s not swinging like this. it’s really just here
where you’re getting that movement at your hip and not turning at your knee
right there. so you should feel it in your hips. you should feel it in your knee as well. so same thing maybe just ten each way.
you can then switch sides and do it on this side as well just start off with
ten. if that becomes easy you can work your way up with those. if you get to
20-25 then you can start adding the band which I’ll show you a little bit later.
so the next one is going to be getting some hip AB and adduction. so for that
abduction (AB), I’m just gonna use a band, and I’m gonna
bring the band all the way up just above the knee right at the thigh area here.
and so with this you want to keep your feet pretty close together because
that’s gonna allow you to come out a little bit more. so my feet are nice and
close together, and all I’m doing is just pulling outwards almost like you’re
opening up like a clamshell or a butterfly and then just really gently
coming back in. so when you’re using a band, when you’re using weights, you want
to control. you don’t want that band to control you, so especially when you’re
coming back in, you don’t want to just come in like that because that might
actually irritate something even more. you really want to control that band
nice and slow coming back in. so again just starting off with ten, if that gets
pretty easy then you can do two sets of ten, three sets of ten. If you get to 20-25
and it’s easy of the reps, then you can go to a higher resistive band. so then
after that you’re gonna do the adduction (AD). so just take a ball, if you don’t have
a ball, use something like a pillow or if you have a foam roll you can put it in
between, but now you’re just gonna squeeze inwards. so I’m just pushing into
the ball trying to squeeze it. so with this one, since you’re not really doing a
movement, hold that squeeze for a little bit. so I’m gonna squeeze in and hold
that for about three to five seconds. sometimes when you’re doing this if you
have a little bit of an alignment issue in your pelvis, you might feel a little
pop and that’s just it readjusting itself. as long as it’s not a really
painful pop, or if it’s just a little painful and then it goes away,
that’s just your body trying to readjust itself. so that’s not a big deal, but if
it’s painful and it stays then make sure you stop and then go get a doctor or
your physical therapist to check it out. so again, just about ten of these by
holding it for that three to five seconds, getting that nice squeeze. you’re
getting those adductors on the inside for that one. so the next one we’re going to
go back to the band and now we’re going to do some of those exercises we did
without the band. so it’s getting a little bit harder. you’re getting a
little bit more resistance. so this time we’re going to put the band on your feet.
so wrapped around so you can anchor it down with one foot while you’re lifting
with the other. so we’re going to go back into that hip flexion, but with this you
really want to try and keep your leg in this plane because while you’re using
the band, since that’s anchored to one side, when you come up into that hip
flexion your leg is going to want to come into the other side. try and keep it
there. so now we’re activating more muscles. we’re getting resistance with
that hip flexion. we’re working those outer muscles as well, so try and keep it
in the plane here and you can see my foot wiggling a little bit because it’s
trying to pull it in, but my muscles are working to keep it out. so you can
alternate sides if you want to, or if you want to do them all on one side and then
switch you can. but again I’m going nice and controlled. I’m trying to keep that
band from pulling me in, and I’m not just going up and down as fast as I can. I’m
really controlling that movement. so with these since you’re activating a little
more muscles, you might want to start with five on each side and then work
your way up from there because I’d rather you have to have you do less and
not be sore and painful afterwards, then doing too much and then not being able
to do something for a couple days. so then the next one is going to be that
going out motion. so now this is that internal rotation of the hips. so when
your leg goes out, your hip is actually internally rotating and sometimes that’s
hard to think of because if your foot’s going out, you think it’s going out or
like an external rotation at your hip, it’s internally rotating. so with this
one, you still keep the band at your feet and if you’re not quite ready just to go
out like this. sometimes that’s a little painful for people just do a little step
out. so you’re actually putting your foot down and coming back in. so you can see
here just a little, put it down to kind of support it a little bit and then
coming back in, but still keeping the top part of your leg kind of in one plane. so
it’s not moving the whole thing out like that. that’s changing the muscles you’re
working, you’re rotating that leg this way to get that internal
hip rotation. so you can leave the foot up if you want toward those muscles a
little bit more, or you can place the foot down and then slowly come back in.
but again really try and control that movement. don’t let that band just pull
you back in. if you’re feeling a lot of pain in tension in those hips when
you’re doing it, you might not be ready for the band yet, so just hold off on
that. so now with the band you’re gonna do the external rotation of it, and so
that’s bringing the foot inwards. so it’s almost like you’re coming up to cross
your leg into a figure four. so now this time you’re going to kind of come up and
cross this way. so you might not get quite as much resistance with the band.
you can change the placement of your other foot if you want to bring it in a
little bit to give you a little more resistance. so again this time you’re
bringing the foot up and over to get that external rotation. so just coming up
you should feel it kind of in here now and then nice and slow coming down. you
can change sides almost again just like you’re trying to cross your leg over the
other, and so really just nice and smooth getting you know maybe five to ten
depending on how it feels in the hips and the knee. so the next ones are going
to be a sit to stand exercise. I really like these because these kind of work
all the big muscle groups. they work the quads, your hamstrings, your glutes, all of
those muscles, but it’s really important to do a good form with your sit to stands.
you have the chair to sit all the way down. you don’t have to sit all the way
down, but I always say have a chair there just in case if you feel a little
unbalanced. you want your feet to be about shoulder width apart, and when you
come up, you want to kind of lean forward a little bit to get your momentum going.
so when you’re coming up, you’re doing this motion. so if you’re just doing this
sit to stand for exercise, you want to come down, just tap it ,and then come back
up. try and keep your knees behind your toes and really stick your booty back to
try and find that chair. so again you don’t have to touch it. if you just want
to do a little mini squat you can, but you don’t have to. you can actually go
all the way down kind of sit, but make it a controlled sit, and then come back.
so this works a lot of the muscles. if you haven’t done a lot of these before, I
would just start off with maybe five and then work your way up from there because
it’s working a lot more than you think. you are especially if you’re not going
and sitting all the way back down, if you’re just kind of doing a squat by the
chairs just there. so to make it a little bit harder, you can use the band again
and then bring it up around your thighs just like you did before. so it’s going
to be the same concept where you’re gonna try and keep your knees separated.
so the band’s gonna try and pull them in. if you go into your squat or your sit to
stand, and your knees start coming forward, that means you’re probably not
ready for the band, so you have to keep that good technique or you’re kind of
defeating the point of using the band. so really try and keep that shoulder width
distance. all the same technique, you’re coming up and then you can see my knees
are kind of wiggling a little bit, that bands trying to pull it back in, but
try and keep them out. so you don’t have to straighten your knees up all the way,
you can stay in that slightly bent position and then come back down.
so just up and back down, and same thing you can come sit like I did, or if you
just want to do the squat, but if your knees do this when you come in, then
you’re not ready for that band because that’s gonna cause a whole lot of other
problems. so make sure if you’re looking down that you see that those
knees are still staying out nice and wide. and then the last one is going to
be a sit to stand same kind of concept, so now you’re going to use the ball
again. so you want to squeeze in and keep that squeeze the whole time. I’ve had
people ask me before does it matter the size of the ball or the pillow or
whatever you’re putting in between. it does a little bit because again you want
it to be big enough where your knees stay in about what I call that neutral
position, that shoulder width apart because if you have something smaller
again then your knees are going to be coming in, and if you have something too
big it’s going to be pushing your knees out, so you want it to be about in that
neutral position. so usually a basketball a soccer ball
works pretty well, but if it’s something a little bit smaller that’s not gonna
quite work. but so this time you want to keep that squeeze the whole time. so
start with the squeeze really try and hold that squeeze, and then you’re coming
in. a lot of times people will let the squeeze go, so really try and keep that
squeeze. if you feel like the ball’s falling out, you’re not squeezing. and
then come down or it’s just slipping on your pants.
nice big squeeze, come up, and then back down. so the same thing just about five
to start off with, then you go ten, fifteen,
if you hit two twenty or so then you’re probably ready for something else.
so there you have it. so those were my top ten seated hip and knees
strengthening exercises. if you’d like to help support my channel, make sure and
click on the link up here, and don’t forget to subscribe by clicking down
here. and remember be safe, have fun, and I hope you feel better soon.

14 thoughts on “10 Best Hip & Knee Pain Strengthening Exercises – Ask Doctor Jo

  1. You are reading my mind. I have really bad hips and for the past few weeks my knees have been hurting a lot too. Great timing. Thank you for this video

  2. Hey doctor Jo
    Hope all is well
    I've been working on top of refrigerated cases , which requires me to be on my knees for sometimes 8 hours
    Since I'm in a full squat position for a longtime the area behind the kneehas started to hurt more and more
    Any idea why the back area hurts
    I had medial meniscus tear repaired on this knee about 3 years ago
    Thanks

  3. on the adduction exercise is it better to have wider ball/object or will a smaller one suffice?

  4. Do you know many calf exercises that can be performed with the bands if so id love it if you could even make a short one 🙂

  5. Hi Dr. Jo. I have FAI esp in the right hip, 5 degree ROM. Possible hip bursitis but i don't know. Working with PT and got a steroid injection that has yet to kick in and in fact made it worse (got one before and it did the same thing for 2 weeks and then got pain relief so i'm PRAYING this happens again) all this flared after i was in a boot on my left leg for a broken bone in my foot. Wish someone would have told me i'd go through 2 months of hell with flare up of right hip AND my right knee arthritis. I am getting discouraged with PT but came to realize it may take months.. Anyway my question: i do the Treadmill for cardio. I do not run but i walk and i've had to stop the incline but i think even fast walking might be sometimes making things worse although i'm not sure because everything isn't linear…. what do you think about an Elliptical for FAI and knee arthritis? I tried one once and my knees feel weird with it. I also have extreme muscle weakness that is contributing to everything so hopefully your exercises and PT will make some gains. THANK YOU!!

  6. Purchase loop bands like the ones I use in the video here: https://amzn.to/2Xws6Zv (affiliate link)
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