How to Self-Treat a Knee with a Torn or Worn-Out Cartilage. (3 Simple Steps)

1. Decrease stress on the knee

a. Reduce weight bearing - use a cane for a while.

b. Do not sit with your knee bent over 90 degrees

c. Do not stand with knees locked.

d. Stand on cushioned shoes or a mat. Change position often and flex knees onto the chair, etc.

2. Regain ROM:

a. Extension stretch (3 way) knee turned in, knee straight up, and knee turned out.

b. Stretch into flexion- seated and standing with foot on chair. Knee flexion with a towel under the knee.

3. Strengthening:

a. Isometric over pillow

b. Shallow squats onto the bed or ball on a wall.

Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program

https://www.youtube.com/watch?v=nmbq9R-Kl8k