You need to see a doctor about your knees.
You need to see a doctor about your knees.
You will likely need to bend your knees, but you shouldn't have to bend them fully. Very few exercises require full bends or full extensions.
And sure, you can find stuff on youtube ... but that won't necessarily show you how to do the exercises properly. And if you do stretches and other exercises wrong, you can cause more damage than what you're trying to fix. There's nothing like in-person instruction when it comes to this sort of thing.
But it's up to you. You can keep hurting yourself, and keep returning here with your complaints ... or you can take some advice and do something about it.
This stretch only requires a 90 degree bend in the knee.
You need a diagnosis. Sometimes that costs money. Now that everyone can have health insurance in this country, that's not an issue anymore. So go to a doctor and get a diagnosis, which will probably require an MRI. We sure as heck can't diagnose it.
#1 , don't go to a doctor who doesn't have time to help you.
#2 , fix what the MRI tells you is wrong.
#3 , anyone who tells you to lift with your back instead of your legs is either nuts or clueless. The best way to lift is with the exact posture of an experienced lifter doing deadlifts. Guess what? It's all in the legs.
I've had 2 MRIs:
1) My knee was giving me excruciating pain. However, I'm a tough sunofagun so I was continuing normal activity. I told the doctor I had a meniscus tear. He told me that was impossible because I wouldn't be able to walk if that were true. I insisted on an MRI. Yes, meniscus tear. Repaired surgically, end of pain. This is exactly the opposite of what your video says happens.
2) I was having excruciating back pain after a skiing injury. This time got an MRI no problem. It showed normal old man back. But it did show arthritic facets as part of that. So I attacked that problem both with supplements and exercise. I no longer have back pain unless I really, really overdo it. So that's sort of similar to your video, except that it isn't and as a result of the MRI I was able to greatly ameliorate my back issues.
I should mention that it makes a difference who takes and reads your scan. Crummy work there and no good result possible.
If you think there's stuff floating around in your knee, an MRI should show it, and it can be removed with a scope. They can also smooth up your cartilage with a scope. That's easy to do. You might consult an orthopedic surgeon for an opinion. The whole idea that doctors can't help you with anything except life-threatening obvious problems is ridiculous.
OTOH, if there's really nothing wrong with your knee other than loss of cartilage, there are still some things to do. Go on a program of daily selenium 100mcg, glucosamine sulfate 2g-3g, MSM 1g. You can also benefit from ibuprofen before exercising and if you bike, spin a higher cadence especially when climbing. One of my cycling buddies has essentially no cartilage in either his knees or ankles and he still rides.
BTW, your "Sore Knee" post over in Fitting is completely different from anything you're saying in this thread. Hard to know what to make of all that.
And BTW, tight glutes is like . . . What? You can't bend over or something?
Why create a thread if you are just going to argue every point made by each poster?
Again, regardless of how many times you've been to a doctor, you need to go to one, get a referral if needed, and see a reputable orthopedic surgeon. Do your research and find one that will suit you. You're not the first person in the world to be misdiagnosed, or brushed aside by an inattentive doctor.
Or just keep telling everyone why they're wrong.
IT Band pain (during ride).
Here's a compendium of recent knee threads for your pleasure if you haven't read them already:
Knee pain. Advice would be greatly appreciated!!!
Knee Injury Experiences/Help- Chondromalacia
Stretching and cycling specific exercise for knee health
Very Persistent Knee Trouble
1. Get professional medical attention. Go to your Doctor. Get more tests done. Go to another Doctor if you are not happy with the results. Ask to be referred to a sports Doctor or other specialist.
You need to determine if there is something medically wrong before doing anything else.
2. Go to a physiotherapist, chiropractor, massage therapist, homeopath, or similar so that they can observe the way you walk and check things like your knee alignment, hip issues, spine issues, etc.
3. Go to a place that can check your bicycle fit. Could be a bicycle shop, or possibly a cycling club.
4. Join a gym, especially one that can show you how to do exercises correctly, and can work with you.
5. Take a yoga class, in person, so that they can show you how to do exercises correctly, and can work with you.
Doing those things above should be able to find and correct most knee problems. And you really need to ensure that there is nothing medically wrong before proceeding.
And if you can't find someone who will help you with those things in Turkey ... go to one of your surrounding countries and find someone who can help you.
But occasionally knee problems can be caused by other things ...
1. Your bed. If you don't have the right mattress for you, you can develop all sorts of aches and pains in your back, hips, shoulders and knees.
2. Your chair at work. If you have your chair at work set up incorrectly, it can put pressure behind the knee which can cause quite a bit of knee pain. An incorrectly set up chair can also cause hip pain, back pain, and shoulder pain.
3. The seat in your car. Same as above.
4. Your sofa at home. Same as above.
5. Your cycling shorts. If the band around your thighs is too tight, you can have severe knee pain.
6. Lack of exercise. If you're out of shape, you will likely experience knee pain ... especially above the knee ... and especially if you include hills in your ride.
7. Imbalanced muscle development. This means that you need to do a variety of exercise including weight lifting, core work, walking, swimming, rowing ...
8. DOMs ... look it up.
9. Sitting too much ... and stiffening up. We need to get up and move regularly. Not stretch, necessarily ... move. Walk, climb stairs, do housework, drink several glasses of water each day so that you have to get up to get the water ... and get rid of the water ...
10. Low cadence ... too "difficult" a gear. Especially mashing up hill.
11. Doing exercises and stretching incorrectly.
13. Poor posture.
14. Being overweight.
15. Wobbly pedal stroke ... such as when the knees move/wobble in toward the top tube mid-stroke.
16. Tights or other long pants that are too tight over the knee and don't allow free, unrestricted movement of the knee. This constriction may particularly be noticed at the top of the pedal stroke when the knee is bent, or is trying to bend, appropriately.
17. Wearing other constrictive things over the knees such as bandaging, knee braces etc. when cycling ... or sometimes when walking or doing other activities.
I had a problem with one of my knees for a few years. MRI, several doctors etc, and no closer to knowing what the issue was. It affected my ability to do most physical exercise, and though it wasn't always painful, I was alway worried that it would be at any moment. I finally cured it completely with the aid of a GOOD physiotherapist and a lot of rehab on my part. While symptoms presented in my glutes (tightness etc), I needed a crap-ton of core work and work on posture ... a few months later and voila! No issues. Though the rehab work will likely be a lifelong thing, it has been easy enough to incorporate into my daily routine. Yoga is a key component of this.
So yes, see a doctor, get another MRI if you can, but also track down a good physiotherapist who is active themselves.