All language subtitles for 13 Powerful Tips To Avoid Knee Replacement Surgery For A Bone On Bone Knee (2)

In this video, I'm going to show you 13 powerful
tips to avoid knee replacement surgery.

If you have a bone on bone knee joints, be
sure to watch the whole video to catch every

single tip, because there's probably two or
three tips that you can do right now.

And the rest of the tips you should take notes
on and you can begin to do them real soon

as well.

So let's get right to it.

Tip number one, stop walking for exercise,
most healthcare professionals recommend walking

for knee joint arthritis.

And I disagree with this.

The reason is because if you have a muscle
imbalance, that's putting too much pressure

in your knee joint and that muscle imbalance
is not fixed first, then when you go to walk,

you're going to be using your muscles in an
imbalanced way, which is going to create too

much pressure because of the way that you're
using your muscles during a walking.

This is why some people with knee arthritis
get more swollen, the more time they're on

their feet, they get their knee just gets
more inflamed and bothered with walking.

So you don't need to force your way through
walking, you actually should stop walking,

if this is happening to you.

Tip number two is to begin using a cane or
a walker when you do have to walk for many

people suffering with knee joint arthritis,
that putting too much pressure on the knee

joint.

And using something like this a cane or a
walker can take tremendous amount of pressure

off the knee joints without having to fix
the muscle imbalance just yet.

A cane like this when walking can take from
20 to 10% off of your body weight depending

on how much you lean on it when you walk.

And using a walker like this one can take
50% off of your body weight or more when walking

so that you're not irritating your knee joints,
when you do have to walk.

Using a walker like this one or a cane like
this one is the quickest way to take pressure

off your knee joint.

But many people don't want to use these devices
because they'll feel old using them or they're

afraid of what other people would think if
they begin to use a cane or a walker.

But I say to those people come on, if it helps
you avoid a near replacement surgery, you've

got to start doing it.

Who cares what other people think or how you're
going to look, you don't want to have to have

a knee replacement surgery by just putting
extra pressure on your knee joint, take that

pressure off, get a cane, get a walker and
start relieving the pressure on your knee

joint.

And as long as you're getting stronger in
the right muscles to fix your imbalances,

you should be able to wean yourself off a
cane and wean yourself off a walker and get

back to walking normally, again, that just
a side note, this Walker is an upright Walker

where you rest your elbows, there are other
versions of walkers where you grab them with

your hands, you don't rest your elbows, there's
all different kinds of walkers and canes out

there.

Tip number three is to place little importance
on your X ray or your MRI.

Now if you've been told you have bone on bone
knee joint arthritis, you probably had an

x ray, possibly an MRI or a CT scan, but likely
an x ray.

And the doctor showed you your X ray and said,
Here's where your knee joint is bone on bone.

Look, there should be space right here between
the bones.

That's the joint space, it's decreased on
this side.

And they may even have done your other side.

And it showed the same thing.

Or maybe it's a little bit better.

What you have to realize is an x ray, a CT
scan and MRI are just pictures of the inside

of your body.

Think of pictures like you would take a picture
with your phone or with your camera, you might

be making a funny face or maybe you got caught
without your makeup on or whatever it is true

though how you ever you fix yourself up in
the day.

And it wasn't the greatest look of you or
it wasn't the best angle of yourself just

like you might get sick.

You don't want to have pictures taken of you
when you're sick.

Because that's not your best presentation.

Your knee joint might not have been x rayed
in the best angle it may have.

It may be a little bit sick right now.

But you can make it better.

What you see in your X ray MRI or a CT scan
is hardly ever permanent.

And it's very likely that your knee joint
has the ability the potential to improve from

its current situation.

As long as you do the right things for it,
you can probably improve enough to avoid having

a knee replacement surgery.

So don't worry about your X ray or MRI right
now, even though your doctor might be placing

lots of emphasis on it.

But you should be especially skeptical of
your doctor's diagnosis of your bone on bone

knee joint situation.

Because if that's all they did, if all they
did was do some imaging for your knee, they

never touched you.

They never measured your range of motion.

They never looked at the way the muscles are
balanced around the joints.

And then ever took into consideration all
the facets of how your knees behaving like

how much time you can stand on your feet.

How much How about how well you're sleeping
at night because if the pain is bad at nights,

then that's an indication that it might be
more severe.

But also if you cannot straighten your knee
or bend your knee very well then that might

be a more severe situation.

But what we find very often is people can
bend and straighten their knee quite a bit.

Maybe they have a little bit of limitations
and they can actually be on their feet a decent

amount Before their knee starts to hurt or
swell, if that's your situation, your potential

for improving your knee joints, even if it's
been bone on bone as diagnosed by your X ray

or your doctor, you can probably improve enough
and never have to have a knee replacement

surgery and get your knee back to feeling
normal again, for the long term.

So don't worry about your bone on bone knee
joint arthritis that your doctor gave you

based on your X ray without having checked
anything else.

Take it with a huge grain of salt.

Tip number four stick to light stretching
versus aggressive stretching.

People suffering from bone on bone knee joint
arthritis typically have some limitation in

their range of motion and their ability to
bend and straighten out their knee joints.

So the logical thing that people think and
healthcare professionals will also recommend

is to stretch that knee joints so that you
can make it as equal as the other side or,

or to move it as far as it will go in either
direction.

This is generally good advice if you have
limitations.

And if you're in the earlier stages or phases
of knee arthritis.

But I need to warn you that aggressively stretching
tends to make things worse, you have to keep

it on the lighter side.

And the reason for that is if you aggressively
stretch a knee joints, you add more compression

to the surfaces inside the knee joint and
the joint lining as well.

The cartilage actually gets pressed on itself.

And that can make the inflammation in your
joints worse.

It's called arthritis, because our Earth in
Latin means joints.

And itis means inflammation.

So there's already joint inflammation going
on.

And if you compress it further, you're just
irritating it more just like if you had an

injury on your hand here like a skin injury,
and you press it, it's going to inflame it

and make it worse.

Now in addition to compressing the knee joint,
you might actually be setting a reflex off

in your muscles if you're stretching very
aggressively.

If you feel a big muscle stretch, there's
something called the stretch reflex, you can

look this up on the internet, the stretch
reflex causes the muscle that you're stretching

to begin to contract or tighten up, which
actually makes it tighter in the long run.

So you want to avoid stretching so hard that
you get the stretch reflex happening.

So to keep your stretch like think of a zero
to 10 scale zero being nothing at all, you

feel no stretch and 10 being the most intense
stretch you've ever felt in your life.

Don't do anything past a three on that zero
to 10 scale.

Another way of thinking of it is a mild stretch,
a moderate stretch and an intense stretch,

you want to stick to the mild intensity of
stretch don't go into moderate or intense

stick to the mild intensity.

Tip number five is stretch for less time.

But more frequently, most people even healthcare
providers really aren't aware of the research

that's available around stretching, we know
that holding a stretch for 60 seconds or more

really is not that much more beneficial.

You get what's called diminishing returns.

So the sweet spot for stretching is somewhere
between 30 and 60 seconds, once you go beyond

60 seconds, then you might set off that stretch
reflex you're over compressing the knee joint,

it's just not the best situation to be in,
you're going to get the most benefit out of

stretching, if you hang out in that 30 to
60 range each time you stretch.

So in order to maximize your knee joint flexibility,
you really only need to stretch for just a

few minutes, I recommend my clients stretch
from just three to five minutes each time

they do it holding each stretch for 30 to
60 seconds, you won't gain a whole lot of

motion during this time.

But that's okay.

The way that you do accumulate more motion
is by stretching frequently throughout the

day.

For patients that truly do have stiffness
in their knee and losses of motion, we recommend

that they stretch up to hourly 30 seconds
to 60 seconds each time three to five times.

And they need to continue this throughout
the day to maximize the benefits from stretching.

Now of course you don't need to wake up in
the middle the night to stretch.

And once you've gone through about two days
of stretching and you're not making much more

improvements, then you're probably done stretching.

This goes for you even if your knee joint
has not fully achieved its complete range

of motion, you might have what's called a
new normal range of motion, which means that

you might just be permanently stiff based
on the severity of your knee arthritis.

And as long as it's a manageable amounts,
you can probably still get away with not having

knee surgery.

And as long as it's a manageable amount of
motion that you still have.

You can probably get away with never having
knee replacement surgery even though your

knee has lost a little bit of motion permanently.

Tip number six is to try this foot twisting
exercise out sit somewhere where your knee

is bent about 90 degrees.

And then you're just going to twist your foot
inwards and outwards three times 1234 Count

each movement as a rep, and go to 13.

You're trying to really get your foot all
the way outwards each time you take it and

all the way inwards as long as it doesn't
hurt to do this.

When thinking about more mobility for your
knee joints, this easy exercise could free

up some missing motion of the knee.

Most people don't realize that the knee joint
actually has some twisting ability in it,

they usually just think of straightening out
the knee and bending the knee.

But because there is some joint player some
freedom of motion in rotation, if you take

advantage of this rotation exercise, you might
free up some extra motion when straightening

out and bending your knee joints.

Try doing 30 reps every one to two hours for
three days to test if this helps out your

knee joint.

If it does help out, this might be something
that you need to be doing more regularly to

improve your knee joint health.

Tip number seven is to tailgate swing as often
as possible.

This is a tailgate swing, you're just easily
swinging your legs back and forth, like you're

sitting on the back of a truck on the tailgate
and just hanging out talking with friends.

This super easy exercise is extremely beneficial,
you're doing so much good.

There's fluid inside your knee joints, it's
called synovial fluid, it's the joint fluid

that circulates within your joints.

The only way that you can create circulation
for that is by moving your joints.

It's not connected to our heart and circulatory
system.

So your heart doesn't really have a strong
effect on moving the fluid inside.

But you need to get some movement in there
in order to move the fluid and it's important

to move the fluid because that joint fluid
that synovial fluid carries important nutrients

that help to heal the cartilage inside your
knee joints.

Do this for five minutes at a time if you
can.

If you want to go longer, even better, you
can swing harder if you like you can swing

both legs at the same time or alternate, it
doesn't matter just get some easy, unweighted

motion going through your knee joints to help
it out right now, tip number eight is to massage

your thigh muscles on the front of your thigh.

These muscles are often tight, they often
get little knots or tender spots throughout

the muscle.

And that's because this muscle tends to be
overused.

When it comes to people that have knee joint
arthritis.

There's tons of easy ways to do this.

And there's huge benefit in doing this, you
can get immediate relief in your knee joint

because you're taking pressure off the knee
joint.

By freeing up the tightness in the muscle
on the front here, the most effective way

we found out is by using one of these massage
guns, you would turn the device on it starts

to move real fast and just easily push this
through your thigh muscle, finding the tender

spots and working them out.

And you can increase the intensity as you
can tolerate it.

And the point here is to make sure that those
tender spots once you find one hanging out

hanging out on it freed up pounded free, get
it to loosen up.

Now you don't have to get a massage going
like this.

But of course these are pretty nifty and handy.

You can use a roller ball like this one, this
has got a metal ball, you can freeze this,

and so it's cold as well as compressive.

And you can just work out or not this way.

We have it in different directions.

And there's also massage sticks like this.

These are kind of like a rolling pin style.

And you can work out the tightness in your
thigh muscles.

And you might even go all the way up into
the hip area this way.

And you can use a very cheap tennis ball as
well just to roll it out.

And you want to go even cheaper, how about
your hand just freed up like that you can

use your fist, your thumb your fingers like
this, it doesn't matter just get those knots

free and loose anywhere from one to five minutes
or more.

If you can tolerate it and feel like you can
do it will help to free up the motion in your

thigh muscle which decompresses your knee
joints.

Tip number nine is to drink more water.

This is a hugely underrated tip I can't stress
enough.

Most people don't drink enough water, you
should look to consume about 100 ounces or

about three liters of water per day.

Tip number 10 is taking joint supplements
joint supplements like glucosamine, chondroitin,

collagen, MSM, there's so many out there and
generally they're all helpful for you as long

as you don't have any reactions to them.

Tumeric is another one it's not really a joint
supplement and there's MSM their anti inflammatory

supplements that can help with bringing down
the inflammation inside your knee joints.

And just a quick side note using supplements
is you really need to give them a good two

months of taking them consistently.

Just as the directions say on the supplements
because of supplements need to build up in

your body in your system in order to be able
to affect the knee joints.

You can't just take these for a few days or
even a few weeks and then judge their effectiveness.

You really have to go out and purchase two
months worth to give it a good go and make

sure that you can tell that they're working
or not for you.

Tip number 11 is to stop strengthening your
quad muscles.

This goes back to the muscle The balance that
I've been talking about little by little,

and while I would want you to free up your
thigh muscles because it gets so tight, when

your quad muscles, the muscles that are right
here on the front of your thigh get stronger

and stronger, they compress the knee joint
more and more, these muscles go into the kneecap

and attach to the shin bone.

And so when they get tighter, they pull the
joint together and can create a ton of compression

to the knee joint.

And it's that excessive compression over time
that ends up irritating the lining of the

joints wearing away the cartilage and creating
a bone on bone knee joint situation.

And this is not common knowledge, I'm probably
saying something that you've never heard of

and your doctor might not even have heard
of, they will often recommend that you strengthen

these quad muscles.

Because these muscles have a direct connection
to the knee joints, they logically assume

that strengthening them is a good thing and
that it makes knee arthritis better.

But it actually makes it worse because it
adds that extra compression to the knee joints.

Now some people do tell me Well I'm weak all
over my legs.

My quads are also weak, I've just kind of
a weak person.

And what I say to this is you might still
have over dominant quads meaning that even

if you're weak all over your body, your quads
relatively to the your other muscles in your

hip and thigh, your quads might be the strongest
muscle of all your weak muscles, which makes

it the dominant stronger muscle and going
to go strengthen this muscle is probably going

to make your situation worse, you don't want
to be doing that.

Stop strengthening your quads, stop doing
leg extension exercises stopped doing leg

press exercises, stop doing any exercise where
you feel the front of your thighs here working

quite a bit during the exercise because that
is likely going to cause that extra inflammation

in your knee joint over time.

Tip number 12 is to stop strengthening your
hamstring muscles on the back of your thigh.

These muscles cross the knee joint and attach
to the shin bone.

And they can also compress the knee joints
and irritate the lining of the cartilage surfaces

inside the knee joints.

This is the second most commonly overused
muscle in addition to the quads, and they

directly can impact the compression in the
knee joints.

So getting stronger thigh muscles on the front
and getting stronger thigh muscles on the

back just sets people up for worse knee arthritis
situations as time goes on.

And this is something you should avoid, even
though your healthcare providers might be

telling you to strengthen them.

So then you might ask the question, well,
what the heck do I strengthen in order to

make my knee better this takes me to number
13 is to get your butt muscles or your glutes

stronger.

The glute muscles are nearly always the weakest
link when it comes to treating a knee arthritis

problem.

Getting stronger in the glutes tends to balance
out the forces on the knee joint.

And the reason for it is because the glutes
can directly affect the knee joint even though

the glute muscles don't attach to the knee
joint directly, they influence the position

of the thigh bone, the glutes can cause the
hip to rotate like this, which ends up rotating

the knee joints.

And that changes the pressures dramatically
at the knee joints.

So if you can control your knee better with
your glute muscles by getting stronger glutes,

then the quads and the hamstrings in the back
can begin to behave more normally.

And you can get balanced in your knee joints.

This is often neglected in physical therapy
clinics, by trainers by the health care profession

as a whole.

The way that you know that you're strengthening
your glute muscles is that you can feel your

glute muscles tightening up or working when
you're going to go exercise them.

If you're trying to do a glute exercise, I
use air quotes because people do glute exercises

but don't feel their glutes working, then
you're not doing a glute exercise even if

that was your intent.

Or maybe you saw that machine and it has the
picture of the person that shows the glute

muscles are colored because you're supposed
to be targeting the muscles on that machine,

whether it's an elliptical or a weight machine
of some sort.

If you don't feel your glute muscles work
in there, it's not working your glutes, you

need to make your glute muscles work and you
need to make them work without tightening

up your thigh muscles.

There's tons of exercises out there.

Let me show you a quick one.

Just to start off with right now go sit down
wherever you're at.

And just think about tightening up your butt
muscles.

If you also tightened up your thigh muscles
on the front of your hip and thigh right here,

or the back of your thigh back here.

Then you need to start from scratch and you
start from step one, you need to learn how

to tighten up your butt muscles.

I'm doing it right now without tightening
up your thigh muscles because if you can't

do that, then you're not going to work yourself
into the proper balance.

You're going to be strengthening your thigh
muscles when you're trying to strengthen your

glutes and you're going to throw the balance
off even worse.

Start by holding 10 to 20 seconds just in
seated like this.

If you want to try it in standing, think about
squeezing your glute muscles.

Hold it from 10 to 20 seconds and To avoid
tightening the thigh muscles on the front

or the back of the thigh, we've got tons of
videos on our channel here for strengthening

the glute muscles without using your thigh
muscles, you can go check them out in the

description below.

Now I've got a bonus tip for you secret tip
number 14, it's to get professional help from

the right person.

This is usually going to be a physical therapist,
but you got to watch out even then because

if you're looking to avoid getting a knee
replacement surgery, then you've got to find

the right clinic.

Most physical therapy clinics help people
after they've had surgery like knee replacement

surgeries, or other types of surgeries, back
surgeries, hip, neck, shoulder surgeries.

If you go into a clinic, and you find that
most people there have had surgery, they're

there to rehabilitate after having a recent
surgery, then you can guess pretty well that

that clinic specializes in helping people
right after surgery, which means that they're

not probably going to specialize in helping
you avoid a surgery.

It is a different specialty.

So you have to do some research to find out
which clinic is the best fit for you.

And if you're having a lot of trouble what
you can do.

In the meantime, we've got a program that
we offer here online it's called the knee

arthritis recovery program.

It's a comprehensive online program 100% online
and on demand so you can watch it anytime

you want.

from any mobile device you can watch videos
from and you have an internet connection to

this program is me on video guiding you through
every single step that you should be going

through to take your knee arthritis into a
better healthy situation.

And it's designed for people that are looking
to avoid getting a knee replacement surgery.

You can learn all about it in the link in
the description below.

Hey, thanks for watching this video.

If you have any questions drop a comment below
and don't forget to give us a thumbs up give

us a like please and I'll catch you in the
next video.

Bye