Knee pain is a very common problem that affects many people. Often, this knee pain affects the patella, also known as the kneecap, which is this triangular ''bone'' that you have in front of your knee. We call this problem chondromalacia or patellar chondropathy.
Other problems that may be causing this pain in the knee could be arthrosis, which is wear and tear on the cartilage in your knee joint, a meniscus injury or even a ligament injury, a knee strain. In some cases, knee pain can also be caused by the famous bursitis. Almost all of these causative factors for knee pain may be exacerbated by muscle weakness in the musculature around the knee and a mobility deficit.
So these factors need to be observed. In this video, you will learn three simple and easy exercises to solve knee pain without surgery at home. And these exercises also help you to improve, then, your strength and your mobility in your knee.
But before giving you these exercises, I'm going to ask you to leave your like, subscribe to the channel. My goal today is to reach 100,000 subscribers. Your subscription, your like, your comment below help me a lot to achieve this goal.
So let's go to the video. And before talking about the first exercise, I need to talk to you about a very important issue for you to understand before doing this exercise, which is knee alignment. We have three types of knees: valgus, neutral and varus.
And each of these knee types may be influencing your pain. If I exercise without correcting this postural deviation, it will make this whole problem worse. The valgus knee, for example, is that knee further inward, very common in women.
This type of knee often accompanies a more pronated step, a more slumped step, more slumped feet. And knee valgus could be causing compression in the lateral compartment of your knee. Therefore, valgus knees, most of the time, accompany pronated stepping and pain on the side of the knee.
We have the neutral knee, one that is neither valgus nor varus, and this type of knee must be strengthened in these exercises. But even if the person has a neutral knee accompanied by a step that is also neutral, he is not free from suffering these knee pains. So, if you have your knee neutral, but your knee still hurts, these exercises are also important for you.
And the other type of knee, which, like the valgus knee I told you about first, the one I'm telling you about now, is also a postural deviation. This other type of knee, the third type, is the varus knee, that knee that is more outward, more common in older men, football players, for example. Romário is an example of this.
So, we have this third type of knee, which is a postural deviation, and this one generally, most of the time, now follows a more outward step, a more supinated step, a more open step, and also accompanies a pain in the medial compartment of the knee. So, genu varus overloads the middle part, the inner part of your knee. And I'm curious to read your comment, comment below for me what type of knee do you think is yours, if that knee is more valgus, more inside, if you think your knee is neutral or if it's that knee more varus, more outward.
I'm curious to read your comment. Look for someone who has a knee similar to yours and leave a like on that person's comment. And in addition to the pain I mentioned, knee valgus, pain in the lateral compartment, outside of the knee, genu varus, pain in the medial compartment, inside, these postural deviations in the knee when it accompanies the person for a long time, while she walks, while she does physical activity, while she does daily activities, this postural deviation takes the patella off the axis of the rail, let's call it the rail there on the femur, which is the thigh bone.
This patella runs along a track. As you move, while your knee flexes, and if you have this postural deviation while walking, while running, while doing a squat exercise, this patella, when it leaves its axis, it wears away, softening the cartilage. And then we have, as I said, chondromalacia patella, which then also causes this pain in the knee.
And now that you've got the necessary understanding of knee alignment, let's get to the exercises. The first exercise concerns squats. At home, you can sit in a chair and use another one for support.
You have to be sure that this chair is not going to slip, you have to be sure that you are not going to fall. You can sit with a chair in front of the window, you can sit on your couch and rest your hands somewhere. So that's the first exercise, and you already know about your knee alignment.
You need to keep your knees aligned otherwise you may feel pain in your knee as you perform this exercise. How do you align those knees of yours then? The first thing you need to do is form a base, imagine a line that goes from your shoulders to your feet, and that line needs to be straight, it cannot be slanted.
So, draw a line from your shoulders to your feet, form a base on your feet that is in line with your shoulder, and then your knees need to be between that alignment that you drew from your shoulders to your feet, and when you squat, when you do the squat, when you feel the lift, you cannot lose this alignment, the knee cannot leave the line you drew from the shoulders to the feet. And then you're asking me how often you need to do these exercises that I 'm going to show you in the video. The ideal is to do it day in, day out, day in, day out, to gain strength, mobility and improve your knee pain.
For this squat exercise , you can do three sets of 10 repetitions each day. Another question you must be asking yourself, I'll already give you the answer, if I feel pain doing this exercise, what should I do, doctor? If you have knee pain doing this exercise, try to reduce the range of motion, try not to lower it so much, try to lower it to a limit where you don't feel the pain.
Snapping is allowed in this exercise, but very strong pain is not allowed. If you feel severe pain, stop this exercise and do the next ones. And I'm going to pass on another golden tip, look, leave your like for the tips I'm giving you and subscribe to the channel, these tips are golden for you to do this exercise to improve your knee pain.
Another tip is that when you go to squat, you can't cross the line of your feet with your knees. What do I mean by that? You look down, look down at your feet.
When squatting, you need to see at least a quarter of your feet, you need to see at least the tip of your feet. If you're not seeing the balls of your feet, you're going over that limit, so you might be putting too much strain on your knee, which could make your knee pain worse. That muscle mass you build around your knee helps absorb impact, for example.
So, it is quite positive for you who have knee pain. It also works on your knee mobility, as you are moving your knee, it helps to grease your knee joint, movement releases liquid inside the joint that we call synovial fluid. This synovial fluid helps to nourish and lubricate the knee, which is why in the vast majority of cases exercising helps to cause almost instantaneous pain relief, because of this issue I'm talking about about the synovial fluid.
So let's move on to the second exercise. The second exercise concerns patellar mobilization, that's right, you will start to mobilize your patella with your hands. So, the first thing you can do for this exercise, you're going to sit down and you're going to stretch your legs, that's right, you're going to stretch your legs, because then you can better mobilize your patella, your kneecap, and improve your knee pain.
Now, with your legs straight, you're going to do it like tweezers. The two thumbs will join together and you will first position your thumbs on the top, here on the top edge, on the top and outside of the knee, as you can see here in the video. And then you will press down, you will press diagonally.
So, this is a patella mobilization exercise, see I'm playing here with my patella on the cartilage. And then you can be doing this mobilization of the patella, you can count up to 10, 15 times. Then you come here, still on the top edge of the patella, in the medial region, in the middle region, and now push, look, in the opposite direction, downwards, diagonally, downwards and outwards, ok?
So you can also do 10-15 repetitions. You can also do it here, look, on the top, put one thumb on top of the other, look, now push from top to bottom, from top to bottom. Many people have the so-called high patella, that is, the patella is higher than it should be, here.
You are pushing, doing this exercise of pushing your patella down and this also helps to improve your knee pain a lot. You can also do it to the side, then place your two fingers on the inside of the knee and push your patella out, also 10 to 15 repetitions, and you will realize that you are playing with your patella there, it is helping to lubricate the knee, and this is also another exercise that helps to bring about almost instantaneous relief from your knee pain. Now we're going to the third exercise and for this third exercise, you're going to need either a towel or a rope or a belt.
You're going to need something to hold your foot up there, that you're going to do a lying stretch for the posterior muscles of your legs, of your lower limbs, especially for the posterior thigh muscles, we call these hamstring muscles. We are also going to stretch the triceps surae, the calf muscles, the calf muscles, they are part of the posterior rail, the posterior myofascial rail, as you can see in this image. And that rail, when it's shortened, it can be a great villain for your knee pain.
These muscles that we are going to stretch, they shorten, for example, when the person spends a lot of time sitting, but those who also work standing up, who also spend a lot of time standing, can also suffer from pain in the knee, with a shortening of these muscles that we are going to stretch now. So, you can lie down to do this stretch, look, I'm demonstrating it in the video. And then you will attach your belt, your towel, your rope, whatever you have available at home.
You will engage your feet and now you will pull your leg up, with the knee straight, with your heels towards the ceiling, trying to bring the tip of your foot down, making a moment of dorsiflexion. And then you gain range of motion. It's normal for you to feel a little pain from stretching in the back of the leg, in the calf.
What can't be hurting behind the knee. And then you ask me how long do I do this stretching? And I get this answer in all my videos, where I address the theme of stretching.
The minimum time to stretch the muscle is 40 seconds. This 10-second stretching thing , as I see a lot at the gym, doesn't work. The person is just there wasting time, it won't stretch like that.
the minimum time to stretch the muscle is 40 seconds you can do this stretching So for 40 seconds in the second week you increase it to 60 seconds then you increase it to 80 that you will be able to improve your knee mobility a lot, stretching So this posterior musculature .
