Easy Exercises To Reduce Hip and Knee Pain

This easy routine consists of open chain exercises targeting the hip and thigh musculature. As mentioned in the video, open chain exercises are performed when the distal extremity is free in space. This allows for strengthening in a non-weight bearing position. This can benefit individuals who have joint pain when standing, or weight bearing positions.

Perform each exercise 3-4 sets of 10-12 repetitions. Focus on performing slow and controlled movements, especially when lowering the leg to the support surface. This will emphasize the eccentric muscle contraction and yield greatest strength gains.

As always, listen to your body and progress as tolerated. If you can complete all sets and repetitions with ease, process the weight in 1 pound increments. This should not be painful or increase your pain following the exercise. If so, regress the weight or try the exercise in a standing position as this will minimize the effect of gravity.

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Created by a licensed Doctor of Physical Therapy and Certified Strength and Conditioning Specialist.

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Music: Safar
Musician: ASHUTOSH

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Disclosure:
This video was created by Taylor Kuhlmann, PT, DPT, CSCS. Taylor is recognized by the Kansas Board of Healing Arts as a Doctor of Physical Therapy and by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. Taylor has spent five years as a physical therapist and strength and conditioning specialist. His goal is to help improve the health and wellness of all individuals, especially hunters, so they can stay in the hunt for as long as they like. Learn how to manage your health and wellness right here so you can stay hunting as long as you wish.

This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between yourself and Taylor, High Caliber Health. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Taylor, High Caliber Health is not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.