00:00If you feel pain in this part of your knee, when you get up from a chair, when you go
00:04up or down stairs, or while running,
00:06in this video I will show you the best exercises I know to reduce pain and inflammation,
00:12to strengthen the muscles around this area, and to release restrictions in the knee joint.
00:17I've been here on YouTube for almost 10 years and by far these are the exercises that have relieved this
00:23type of pain the most.
00:24And to get better results, do the exercises in the order that I will show you.
00:29Of course.
00:30And the first exercise will help reduce sensitivity and improve circulation.
00:35That is, it will help relieve the pain and help the body fight any inflammation, any tendonitis.
00:42Pesanserin bursitis.
00:44You will start by holding the skin at the site of the pain.
00:47So it's a light pressure just to hold the skin, not to squeeze, okay?
00:52Hold the skin and you will choose the direction to pull the skin.
00:57You can pull the skin up or down.
01:00To the side, you can pull to the other side.
01:03You can pull diagonally.
01:04You can rotate clockwise or counterclockwise.
01:08Choose a position to start, a direction to start.
01:12I'll start by pulling up.
01:14Look, when I pull up, I feel that under the skin it's stretching.
01:18A pleasant sensation of stretching where the pain is and it goes down far away in the opposite direction from
01:25where you're pulling.
01:25You will keep this pleasant stretching sensation for 30 seconds.
01:30During these 30 seconds, the pain will decrease and your body will get used to this stretch.
01:36After 30 seconds, release and pull in the other direction.
01:40You will repeat this, pulling in various directions as long as you feel your knee needs relief.
01:46The idea here is for you to find which directions your knee needs the most.
01:53Now I understand.
01:55Second exercise, it will relax the tension in the muscles and tendons connected to this painful part of the knee.
02:02And many times, it's this tension that causes the inflammation.
02:06Pay attention.
02:07If you are a physical therapist and your patient isn't getting better, even if you use tense, electrical stimulation, ultrasound,
02:14ice or infrared on the painful area,
02:16it's because you haven't found the cause and aren't treating it.
02:21Try this.
02:22We're going to give these muscles here a deep massage.
02:25Start by holding the inside of your thigh here near the knee like this.
02:29Wrap your hand around it as much as you can.
02:32Grab as much skin and muscle as you can.
02:34You're going to apply firm pressure with minimal pain.
02:38First step, you're going to hold here for 30 seconds.
02:41The pain will decrease.
02:42The muscle will relax.
02:44If the pain is radiating down to your knee, it will also decrease.
02:48After 30 seconds, keep the same pressure.
02:51Don't squeeze any harder.
02:52And you're going to straighten and bend your knee.
02:55Move your knee slowly five times.
02:59Then move up toward the groin about a hand's width.
03:03Again, wrap around.
03:05Minimal pain.
03:07Firm pressure.
03:08Wait.
03:0930 seconds.
03:10Then five more movements.
03:12You will repeat this as far as you can reach.
03:14Always starting near the knee and ending closer to the groin.
03:18I loved it.
03:20And now it's time for us to put it all together to free up and align the joints in the
03:25knee.
03:26And just a reminder, if you want more easy exercises like this to take better care of your knee at
03:30home, check out the exercise program I created.
03:33I'm leaving the link to the Chaudo Dono Joel program down below in the description with all the information for
03:39anyone who wants to know how it works or for anyone who wants to start right now.
03:44You're going to sit with your foot firmly on the floor.
03:47Let me move my other knee out of the way so you can see.
03:50In this position, lift your toes, keep your heel on the ground, and point your foot outward.
03:55Use this line here as a reference so you can see the movement of the foot.
04:00With your foot pointing outward, you're going to straighten your knee, slide your heel forward as far as you can
04:05without pain, staying comfortable.
04:07Then, turn your foot inward and bend your knee, bring your heel back.
04:12It's always this movement.
04:14Straighten.
04:17Pointing outward, bend.
04:20Pointing inward.
04:21You will repeat this movement very slowly within a comfortable range as long as it doesn't cause pain 10 times.
04:29Working within a comfortable range without causing pain is essential.
04:33That's what will make sure you improve after the exercise and that you feel even better tomorrow.
04:40And keep this pain from coming back.
04:42We need to strengthen the knee.
04:44And I've already shown the best way to start strengthening at home in this video here.
04:48Just click here on the screen to watch.
04:50And if I was able to help you, if you learned something new, remember to share this video with someone
04:55who has a bad knee.
04:57Someone who has knee pain.
04:58That's all I ask.
05:00Make sure this video reaches those who need it.
05:02That's it for now.
05:03Big hug and see you next time.
05:05Big hug and see you next time.
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