If you are over 50, chances are at some point your knees have caused you pain. Perhaps you have chronic pain? Maybe your knees limit your ability to climb stairs or be as active as you want to be? I do stairs one at a time. I have a weak knee. So, I have spent some time researching a non-surgical fix. I know people that have had knee replacement, and it has been life changing. Surgery doesn’t have to be your first option. There has been a great deal of research that shows it is possible to regain flexibility.
There is a lot of resources for those of us over 50. Even if you aren’t over 50 you can find ways to strengthen your knees so that you do not have to decide on surgical intervention.
Let’s start with weight. For every pound of body weight you lose, you reduce the pressure on your knees by 4 pounds. Losing 10 pounds would reduce 40 pounds of pressure off your knees. 20 pounds lost equals 80 pounds of pressure reduction. So you can see even a small change brings benefits.
Trusted resources
This one is the knees over toes guy. This video shows the program his mother does and regained the use of her knees. She can “hunker down” like I wish I could. He has a series of free videos on YouTube and also has a paid program where he works with you. You can video the way you move, and he gives you exercises to do to improve. His video on walking backwards to build knee strength is great!
Bob and Brad physical therapist
Thes two physical therapist have many videos, not just knees. Their videos are short and to the point. The plus is they are funny and give away free things.
Will Harlow – physio over 50
Will Harlow has a series for every joint and more. He also teaches you how to practice getting up off the floor. He has a book also called Thriving Over 50. He is easy to follow and offers beginner exercises.
El Paso Manual Physical Therapy
This one has a whole series on knee recovery, and he has the patient’s stories to prove this works.
We know how very important it is to your quality of life and mobility to have good knees. small changes and consistent exercise daily can accomplish this. Pick a few exercises and do them consistently. You can improve your knees.
Research shows that individuals over 50 can improve knee function through targeted exercises and rehabilitation, which can sometimes delay or avoid the need for surgery. The following studies support the benefits of exercise, physical therapy, and non-surgical approaches for knee health.
- Exercise for Cartilage Regeneration
A study in the Journal of Sports Medicine and Physical Fitness found that moderate intensity exercise increases anti-inflammatory markers in the knee, helping to reduce pain and potentially slow cartilage degeneration. Resistance training and low-impact aerobic exercises strengthen the muscles around the knee and improve joint stability. Source: [MDPI Journal of Sports Medicine] - Knee Cartilage Restoration Techniques by Mayo Clinic
Research by Mayo Clinic underscores the benefits of non-surgical approaches, including specialized physical therapy programs to restore cartilage and knee function. These programs use a mix of strength training, flexibility exercises, and movement therapies, often leading to significant knee health improvements. Source: [Mayo Clinic Sports Medicine Research] - Physical Therapy Protocols for Osteoarthritis
Physical therapy for osteoarthritis emphasizes a commitment to regular exercise as a means to relieve pain and improve function. Protocols include aerobic and resistance training, which have been shown to significantly reduce pain and enhance function in older adults. Source: [MDPI Journal of Sports Medicine]
I follow all the ones listed on YouTube. If you have had success in rehabbing your knees, let us know, or if you want more information let me know!
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