Bone on Bone (Osteoarthritis) Knee Pain Exercises & Treatment Options

Crunching or grinding on the knees isn’t always a cause for concern.

My knees have painless little “speed bumps” that I’ve had for years. They haven’t gotten any worse so I don’t give them much thought.

However, they may not be innocuous, so it’s important to make sure you’re doing what you can to ensure your body is aligned and the right muscles work when you move.

Alignment and activation issues can result in cartilage continuing to degenerate, which can eventually lead to pain and limitation and real bone-on-bone. (Note: this is also referred to as chondromalacia patellae)

In this video Dr. Boynton outlines the background and shares insights from her 30+ years of surgical practice on what the issues are and whether surgery is a viable option or not.

Then, Coach E walks you through 5 exercises to strengthen the knees and get the feet/ankles and hips working properly so there is less load going through the knees, keeping them healthier for longer.


00:00 - Intro
00:45 - What is bone-on-bone osteoarthritis?
02:05 - Is surgery necessary?
03:15 - Treatment options
05:10 - Thoughts on knee braces
06:00 - Is exercise safe?


08:44 - ASMR: Anterior Thigh / Quads
10:32 - Quad Ramping
13:05 - Short & Skinny Foot
14:32 - Slumpy Psoas Activator
17:04 - Hip & Foot Focused Squat


The Knee Pain Solution Program - https://www.precisionmovement.coach/knee-pain-solution/ - this is the program for you if you want to follow our best material for dealing with knee pain that will give you long-term results.

Medical Disclaimer

The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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