10 Best Hip & Knee Pain Strengthening Exercises - Ask Doctor Jo

These hip and knee strengthening exercises are my favorites, and they will progress from fairly easy to a little harder, so there should be some that work for you. Find more knee and hip pain exercises here: https://www.youtube.com/watch?v=4z5W03XutXg&index=10&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE

The first two exercises are hip flexion and hip internal rotation. These are a good way to focus on the hip muscles, but not with too much resistance to start.

Then you will do hip abduction with a band and hip adduction with a ball squeeze. These are also very important to keep the pelvis and SI joint in alignment, so sometimes people feel a little pop with these.

Now getting a little harder, you will go back to the seated hip flexion, hip internal rotation and now hip external rotation too, but now use a band at your feet. This will help activate other muscles and get them working together.

The last three exercises are a progress of sit to stand or squats. First you will do them without resistance, then with a band, and then with a ball squeeze. Make sure you are using correct technique for this movement.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=11

10 Best Knee Pain Strengthening Exercises:
https://www.youtube.com/watch?v=yQKxITLikiE&t=0s&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=3

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10 Best Hip & Knee Strengthening Exercises:
https://www.youtube.com/watch?v=76nBA_x0NHw

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