Brazilian foot exercises for knee arthritis: warmup

Massive reductions in pain and symptoms in as little 8 weeks!

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Phase 1 (three times a week for 4 weeks)

First video - Brazilian foot exercises for knee arthritis: phase 1 & 2 - the warm-up

Second video - Brazilian foot exercises for knee arthritis: phase 1 - band work

Third video - Brazilian foot exercises for knee arthritis: phase 1 - monkey toes

Fourth video - Brazilian foot exercises for knee arthritis: phase 1 & 2 - warm-down stretches

Phase 2 (three times a week for another 4 weeks)

(Two videos - not yet published)

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A group of physiotherapists at Sao Paulo University in Brazil conducted an 8-week program for foot exercises to treat knee arthritis.

Here’s what they found!-

An 8-week foot-ankle muscle strengthening program decreased knee pain and enhanced physical function in individuals with KOA, presenting a potential to be clinically meaningful.

Foot-ankle muscle strengthening program can be a treatment option for individuals with knee osteoarthritis (KOA) who do not tolerate exercises with excessive load on the knee.

My (somewhat unscientific take) on the analysis is that their patients (on average) experienced a 35% to 55% reduction in knee pain and a 20% improvement in function when measured by how fast they could climb stairs or get out of a chair.

Remember - these exercises were for muscles below the knees! - That means no “knee strengthening” and exercises for thighs, hips, or the rest of the body!

If you have knee arthritis the following exercises are for you!

Update (4th December 2024):

This page contains the warmup video.

Video 2: phase 1 workout - band work section is now published

Exercises are listed (with some modifications) below.

Download a pdf of the original exercises here.

View the research report here