BONE ON BONE Knee Pain? The 1 EXERCISE Physios Recommend First | Physio Tips

If you are over 60 and your doctor has told you that your knee is “bone on bone,” you may feel like every step, every staircase, and even getting up from a chair has become a challenge. But bone-on-bone knee pain does not always mean you have to stop moving. In many cases, the right physical therapy exercises can help strengthen the muscles around the knee, improve stability, support daily movement, and reduce unnecessary pressure on the joint. In this video, I’ll show you gentle, safe exercises designed for seniors with knee osteoarthritis, cartilage wear, stiffness, and pain when walking, standing up, or going up and down stairs. You’ll learn how to activate the quadriceps, strengthen the glutes, improve knee control, and protect your joints during simple daily movements like sitting down and standing up. These exercises are simple, low-impact, and can be done at home — on the bed, on the floor, or sitting in a chair. In this video, you’ll learn: ✅ Gentle heel slides for knee mobility ✅ Quad activation for better knee support ✅ Glute bridge to reduce pressure on the knees ✅ Inner thigh strengthening for knee stability ✅ Seated knee extension for stronger quadriceps ✅ The correct way to sit and stand to avoid overloading your knees If your knee feels stiff, weak, painful, unstable, or if you’ve been avoiding movement because of bone-on-bone pain, this video will help you understand what your knee needs and how to start moving with more confidence. Tell me in the comments: do you feel more knee pain when walking, standing up, or after staying still for too long? And if you want more safe, simple exercises for joint pain, stiffness, mobility, and strength after 60, subscribe to the channel and turn on notifications. #KneePainAfter60 #BoneOnBoneKnee #KneeOsteoarthritis #SeniorExercises #PhysicalTherapyExercises #KneePainRelief #JointPainRelief #ExercisesForSeniors #KneeStrengthening #PhysioTips ⚠️ Legal Disclaimer The content on this channel is educational and informational, offering general physiotherapy tips, mobility guidance, and exercise suggestions. It does not replace an individual assessment or follow-up care from a healthcare professional. The guidance shared here is based on evidence and safe physiotherapy practices, but every body and every condition has different needs. Before starting or changing exercises, your physical activity routine, treatment, or medications, consult your doctor and/or a physiotherapist to get a plan that fits your specific situation. If you experience severe pain, numbness, weakness, dizziness, shortness of breath, or worsening symptoms, stop the activity and seek medical care.