Table of Contents:
10 BEST KNEE/VMO STRENGTHENING EXERCISES
Video taken from the channel: ACTIV CHIROPRACTIC
10 Best Knee Pain Strengthening Exercises – Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Knee Strengthening Exercise Routine (Bulletproof Knees)
Video taken from the channel: Strength Side
Single Best Knee Strengthening & Stretch Exercises At Home
Video taken from the channel: Bob & Brad
Knee Pain Exercises Physical Therapy For Knee Pain
Video taken from the channel: Jessica Valant Pilates
Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees
Video taken from the channel: Tone and Tighten
4 Knee Strengthening Exercises
Video taken from the channel: Sharp HealthCare
How to strengthen your knee 1. Leg lifts. Muscles involved: Quadriceps (front of the thigh) and abdominal (stomach) muscles. Lie down on the floor 2. Standing hamstring curls. Muscles involved: Hamstrings (back of the thigh) and gluteal (buttock) muscles.
Stand 3. Hamstring curls on a weight.10 Exercises to Help Relieve Knee Pain 1. Heel and calf stretch This stretch targets the muscles in your lower leg, specifically your calf muscles. Share on 2. Quadriceps stretch This stretch specifically targets your quadriceps, the muscles at the front of your thighs. 3. Hamstring stretch This.
1. Straight Leg Raises If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, 2. Hamstring Curls These are the muscles along the back of your thigh. Lie flat on your stomach. Slowly bring your heels 3. Prone Straight Leg Raises Lie on your stomach with.9 Best Exercises to Strengthen Knees 1. Straight Leg Raises. Straight leg raises help you work the front of your quadriceps, without having to bend your 2. Glute Bridges.
The glute bridge is an amazing exercise that works the entire lower half of the body, including the 3. Knee Marches. Knee.Get a hold of a tennis or lacrosse ball and a sturdy box or ledge of about mid thigh height. Sit on the box and place the ball underneath the leg, firmly on the hamstrings.
Extend and bend the knee while applying pressure to the muscle. Let the ball go up and down the back of the leg while you continue flexing and straightening the leg.Stand upright with your hands on your hips. Take a big step forward with your left foot, and lower your body toward the floor until your left leg is bent at a right angle.
Your back knee will lower until it is nearly touching the floor. Repeat this exercise several times, then switch to the other side.Soft-tissue restrictions will make you less flexible and decrease your power output, as force gets absorbed by the friction between tissues. The cheapest way to address these soft-tissue problems is by massaging them yourself with a foamroller, tennis ball, lacrosse ball or even a simple stick or PVC pipe.
Stand between two chairs and hold on to them for balance. Lift one leg about 12 inches and hold it out in front of you. Slowly, keeping your back.The Best Exercises for Bad Knees The most effective way to alleviate pain in your knee joints is simply to get moving, Woods says. “Walking, water aerobics, cycling, swimming, yoga, and strength training all help improve the symptoms associated with arthritic knee pain and knee pain in general.” Based on the Cause of Your Pain.MORE: 6 Exercises To Help Your Knees Stop Cracking And Popping So Much.
Inner-Thigh Leg Lifts. Wearing ankle weights above the kne.Sit on a table or desk with your legs hanging freely, and place a thin pad under your knee, so that the knee is slightly higher than the hip. Extend the knee slowly with the foot flexed, until the leg is extended; hold 3-5 seconds, and then lower slowly under control. Do 10 repetitions and repeat with the other leg.
Quads Knee Strengthening Exercises. The quadriceps are the muscles at the front of the thigh that straighten the knee. Weak quads are one of the most common causes of knee pain making quads knee strengthening exercises an important part of any rehab programme. If you are looking for knee strengthening exercises after injury, these are a good place to start.
To improve knee extension (straightening) range of motion, you can perform the prone hang exercise: Lie on your stomach with your leg over the end of your bed. Allow gravity to slowly pull your knee into full extension. Hold this position for 15 to 30 seconds, and then bend your knee up.Other exercises that are easy on the knees include biking, swimming, and water aerobics. Water exercise takes weight off painful joints.
Many community and hospital wellness centers, gyms, and.” Strengthening your hips and glutes is critical for knee stabilization,” says Schreiber. To do this move, lie on your side with your knees bent, then lift the knee of your top leg while keeping.
List of related literature:
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| from Primary Care Medicine: Office Evaluation and Management of The Adult Patient: Sixth Edition | |
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| from Exercise Therapy in the Management of Musculoskeletal Disorders | |
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| from Ulrich & Canale’s Nursing Care Planning Guides E-Book: Prioritization, Delegation, and Clinical Reasoning | |
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| from The Sports Medicine Physician | |
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| from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book | |
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| from Clinical Massage in the Healthcare Setting E-Book | |
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| from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book | |
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| from Insall & Scott Surgery of the Knee E-Book | |
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| from Glute Lab: The Art and Science of Strength and Physique Training | |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
353 comments
Thanks for the video content! Sorry for butting in, I am interested in your initial thoughts. Have you ever tried Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is an awesome exclusive product for learning how to fix chronic knee pain minus the headache. Ive heard some amazing things about it and my mate at last got amazing results with it.
Thank you �� I hurt my knees, i don’t know what happened but my muscles are very weak, it’s because of that. Shall i do these exercises or wait until go to doctor after corona? ��
i see people doing these because they got an injury, im doing this because im a catcher ��
The first one is good on an office chair change the height easily
I cant even fold my knees that is why i cant do other exercises that was shown on the video
Can I do excersises for osteoarthritis sat down as I cannot lay down I have positional vertigo
Bro I have pain in my knees, specially in left knee,and whenever I bend it or sit or stand, it makes popping sound, or even sometimes I just need to bend my knee and open my leg to get rid of small pain and produce a noise, small noise like tak tak, so can I do this exercise please let me know, or text me on my Wtsap please,
May GOD BLESS YOU
00905488797140
Thanks for your help
I’m really need your help to improve my pain in my knee due to patellar femoral injury
Thank you Jessica this was very helpful. I had full knee replacements on both knees last summer and im still working on strengthening my knees.
Great video! Straight to the point without time-wasting introductions.
I want to come to aged gracefully; this exercises are very helpfull!
i sprained my knee about a month ago, i felt a loud pop on the left side of my left knee while squatting a low i managed to to rack the weight but flet unable to continue the workouts. the next day there was swelling and i was unable to walk downstairs without pain, now after a month i am able to walk downstairs and have minor discomfort but sometimes my knee pops and i cant put to much weight on it
Dear Dr Jo, I am from India and I want to mention that your video is very useful for me. thank you very much.
THANKS FOR THE VIDEO! I NOTICED AN IMMEDIATE DIFFERENCE AFTER DOING THESE EXERCISES!!
I think your sets are a lot especially when you’re going for both legs that makes 6 sets most of the times
Hi Doctor Jo, I have bilateral Chondromalacia and degenerative meniscial degeneration. Are all these exercises safe for me? I am 37
Thank you for the advice. I recently hurt my knee really badly that ended up pushing my bone out. This really helped
Remember your diet will also play a role in helping faster ��
Sam went to a bar.
Bartender says “What’ll it be, Sam?
Sam says “Gimmee a beer, and a mop”.
Thanks i’am indian
I’am everyday 50 meters frog �� jump i’ts w’ll benefit my knee
Is it normal to have popping in the same knee you had surgery
I have left knee pain all the time working with patients and many stretchers/ big beds.this is good exercise tips. Thank goodness ��⭐️
Hello! This is my first time coming across your channel. How long would you say it took you to recover and be able to lift weights again? I hurt my knees from running back in January of this year. I was training myself to run a marathon, but unfortunately could not continue due to sharp pains coming from my knee. It usually would start hurting once I hit my 6th mile during my runs. I was running an average of 6-8 miles daily and after only two weeks of training I noticed sharp pains in my knee where I couldn’t even run or walk without my leg feeling like it was going to collapse on me. After about two months I was not feeling pain in my knees anymore and I began to do bodyweight workouts without an issue, but I was unable to lift weights due to the pain arising again in my knee. It has been about 5 months now of bodyweight workouts only and my knee is feeling better than ever, but I am still nervous about lifting weights.
Does this work for weak legs due to a bunch of dislocations?
I have been using your advice for 3 1/2 years and am now recovering from 4th knee surgery. Received less than stellar post surgical pt exercise list. Thank God for you guys.
When ever I put my full body weight on one of my knees, after a while it will start do hurt, do these exercises help with solving that?
Knees been hurting 2wks now and am still exercising with pain killers so hope this works… #thanks
Y’all are adorable and hilarious… But what’s the exercise?�� Sorry, I have internet attention span��
Loving the content! Twisted my knee 1 week ago and was looking for something to rehab!
Winner of a video, I been tryin to find out about “exercise knee support” for a while now, and I think this has helped. Have you heard people talk about Zenevad Exercise Eaglestone (search on google )? Ive heard some super things about it and my buddy got great results with it.
My right knee starts to hurt when i do lunges and when i run. Do you think a knee brace is necessary?
I started doing full body workouts which requires me to hold a dumbell(10kg for me) overhead.So I have been doing some standing shoulder presses and weighted squats but i have noticed that there’s a slight pain jn my knee.Definitely adding this to my routine but should I continue with the full body workout tho?
complaining of crackling and grind sounds in my knee did this a good exercises for me or not’ please help me I’m afraid to walk Because the sound of my knee ‘ I don’t feel pain just cracking ��������
Could you please guide me on how many reps and sets of these exercises should I do?
For me it is impossible to develop and isolate VMO. I have done tons of exercises which left my right quad (mostly RF and VL) to be overdeveloped. Now I have several postural problems (knock knees, limited hip extension and active knee flexion). I really don’t want to include any quad exercises to my regimen. But how may I build that God damn teardrop without further damaging my posture and developing rectus femoris+VL?? I feel stucked with a shit leg which seems to be tight from ankle to shoulder (all lateral muscles)! Till today only one thing helped me most which is posterior chain exercises (just the basic ones since I mostly feel my quads when doing single leg bridges).
Can you do the quad sets while standing, or do you have to have no pressure on your feet?
I have a pain in leg below knee, When I running for two days pain started again, pain in both legs, below the knee.
The day before yesterday my right leg’s knee suddenly started paining.
I’ll definitely try these all exercises.
Thankyou very much!
Thank you Dr Jo so clear and helpful, and beautifully paced, not too slow, and not rushed.
hello Dr. good morning please i am suffering from a pain below thw scapula in the Left side, it get worse after works or whenever i carry something heavy with lt hand. The pain started 1 year before and still there, p,lease advice me which are the exercises i need to do?
i heard that when you push your knee down its bad because your jamming your knee joints
Josh I’ve decided your the only person I want to train with because I know you know your shit and we are both in the bay area so as soon as you doing in person training again let me know please and Thanks
Hi my knees join when I do squats any execercise for it
Thkanks
I over extended my leg doing cardio kickboxing 6 days ago. The pain was in the back of my leg behind my knee and wasn’t getting better. I did these exercises last night and this morning and my leg feels so much better already.
I had ACL surgery 2 years ago. But still, feel like loss power/strength in my knee and there is crack sound every time I bend my knee, I wonder whether my surgery worked just fine/failed? Will this exercise help me with the ACL?
Brad, what shoe/sneaker are you wearing?
Good for walking more than running?
When should I be doing this routine? I really like it but I worry about doing it on days where I’m doing other training I stay pretty active. Am I risking injury if I do this in the morning and training jiu-jitsu in the afternoon/evening? Or should I only do this after I’ve finished what ever strenuous activity I have for the day?
Thank you so much! This is exactly what I needed for my quads! I need to strengthen them because of my patellar tracking issues! It has made things so much easier when I do circuit and yoga!
simply fascinating. one exercise you can do any place to strengthen all three muscle groups surrounding the knee.!
Thanks for your video. I was able to correct my posture. Could you show me what to do with my arm. I think my arm can’t go up high as it was before. I think cos of the way i sit while typing on a computer
Looked at a lot of sites. Dr.Jo has helped me a lot. Had surgery on both knees and helping with strengthening my hips to help with my knees is a life saver. When i did the others there was no hip strengthing. Thank you. Looking at her sites to take care of the other parts of the body.
It’s so funny how these fitness YouTuber finesse the viewers into purchasing free info about exercises
Really it’s effective I am doing it for a month and I get good results
Is this exercise effective for patient suffers from rheumatoid arthritis?
Keep up the good work you guys, doing a lot of good for the general public.
Hi, Is it possible to show how one can bring down Knee pain as also hip pain on both legs for seniors. The exercises you showed are awesome. I used to do them when i was younger. We go to the gym regularly. With Covid19 now running rampant it is a challenge. Would love some simple stretches for seniors and people with handicaps. I had a stroke but able to do a lot still. Hope you will find time to respond. Thanks.
Thanks, I’ll try these strengthening exercise on my patellofemoral pain.
Wait, but his knees go past his toes when he does that step-up 0.o i thought that was supposed to be bad for your knees?
I fell on my knee cap 3 years ago and my knee hasnt been the same since… will this really help my knee?
I had a acl surgery..i am on 2 month..what exercise should i do..
Ran into a wall at my school my kneecap turned black and purple in 5 seconds
Hi why is it so divided in the physical therapy/fysiologi community about the knee going past the toes when doing squats/lunges etc? What is the correct way for the knee?
Do you have knee pain? Did you try these exercises? Let me know how they worked for you in a comment below, and thanks so much for watching!
Do you recommend doing this everyday? Thanks for the content. Amazing stuff!
I am sure that you will find good way to learn on workouts Unflexal Workouts handbooks.
Left hip cramp-numb buttocks, down left thigh, pelvic to down thigh sometimes feel swollen. Is this exercise recommended?
Fantastic. These are exactly what my PT told me to do. Nice to have a video to work with. Appreciate this so much!
Thank you for this video. I am still very young but my knee pain is stopping me from running long distances and I am hoping that this or the more advanced one will help with that pain
Hi I’ve just subscribed. I have a question and it seems no one is answering me. Whenever I stoop or let’s say sit and raise up from a sitting position, my right knee feels powerless, I have to use my left knee more to help me raise up. Can you tell me what is probably wrong with my right knee and sometimes I feel as if a needle is sticking me directly in the centre of my knee. Will these exercises in this video help me? I’m really getting desperate to find something that will help me. Thank you for replying.
The exercises you’ve show are exactly what the physical therapist showed me. How will I know when I am ready to go to the gym and really strengthen my knees?
Really appreciate explanation with skeleton. Great to visualize what’s needed.
thank you very much!Does this exercise good for bow legs? Thank you
Hey guys how often do you recommend doing this exercise and stretch? I don’t want to overdo it. Experiencing a little weakness in my right knee after picking up jogging.
Thanks for all your help.
great sir.very useful information. i have locked hip join which cause pain in sitting and standing
Thnks a lot. I suffer from osteoarthritis of the knees. Very helpful exercises.
Do what’s the purpose of the stick? There are actually people who can’t balance doing this?
Do you re ommend massaging the fascia before. Exercising the knees
Can you demonstrate svp
i get more pain from doing these exercises. then what? not while doing them but after or the day after
Thank you very much for this video Dr Jo!��..I have problem/pain on my right knee…I paused the video and performed each exercise as demonstrated..When I did the clamshell, I can hear cracking sound on my right knee..Is this normal? Or should I do this gradually until the healing takes place. These are great exercises for me to do regularly and religiously..good for my hips, knees and legs since they are affected because of my knee injury.. Again, thank you very much Dr Jo.. Looking forward for a more flexible me������
Question: Unless I missed it you didn’t say how many times per week to perform these exercises?
I’m doing sport everyday now (hockey netball football dance) and Ive been getting some pain in my knees, one more than the other more when I’m at rest? I’ve been wearing a knee support whilst playing and usually I don’t tend to feel any pain whilst doing it but actually after/before sport or when I’m at home. Would you reccomend I take time off from sport for a couple weeks & do this exercises instead? Thanks!
My thighs and calves have good muscle but knees are kinda smaller comparatively…is that a problem?
mild arthritis, slight tear, some swelling in knee; are these good for that?
When I try clicking on the link to the full routine it doesn’t work. I would really like to try this out as I’m experiencing a little bit of knee pain from running and I don’t want to get injured.
Check with your dr? Na, I’m good. I’ll just do this and see if it works.
Thank you very much for the awesome videos! I was told not to stretch cold muscles, does it make sense? Or can we do the stretching exercise anytime
This is perfect! I’ve been having some pretty gnarly knee pain recently that im about 95% sure has more to do with having been more sedentary for a couple months than anything else. FIgured I oughta try some knee-specific exercises before paying to go to the doctor without insurance!
Thank you for sharing! At first i was skepticalas in I thought maybe I´m not able to do these properly. But at the end of it I feel a difference. Though I must say the clam exercise was not so good for me, it was causing a pinch in the hips. Is this the sciatic nerve feeling pinched?
I’m going to assume that these are pretty standard exercises for someone dealing with pens anserine bursitis?
Thanks Doctor for this information..I am from India. My tibia was fractured on 8th Jan2020 and operated on 10th Jan2020 with one plate & 8 screw. But currently i want to send you my latest X Ray of Tibia for walking suggesation..because my doctor said to me i can walk…but in X Ray i am looking crack in tibia….So please help me for better suggesation…Thank you..
My knees constantly crack and crunch while going up the stairs etc, and doing these exercises there was constant cracking and crunching sounds, is there any chance the exercises could be doing further damage? the sounds just sound really bad, but I will keep going if it will help.
in my my 60s ive taken up golf. love it and play often. have developed something in my right knee that makes the knee feel like it is stuffed with cotton. there is some slight pain on the outside right any suggestions?
I’m confused by all the downvotes. This is a lady who is trying to help and is providing top notch advice and demonstration for free and clearly knows her stuff that and she’s very easy on the eyes and well spoken. Downvotes are ridiculous on here!!! Thank you so much for the exercises! I’ve had this issue for at least a month now and didn’t know what to do
My knee hurts because of my flat feet and I was wearing flat samples. Will this help my knee pain?
Am suffering from fibromyalgia which affect mostly my knees, hands, back hips and shoulders. The most severe area are my knees and hips. I do try to run do other exercises but no relief with regards to the knees. Is there anything you can recommend for fibromyalgia pain.
Hi…I have chondromalacia patella in both knees…..Can i do these exercises or it will make the knees worse? My doctor said me that I must do vmo isometric exercises…..Are these isometric? (Sorry if the questions are silly)
How much band resistance should I use? Like light,medium,heavy.
Thank you so much! Have had knee pain for the last month, started these exercises last night and felt immediately better. On my second set today, and can tell I am on my way back to normal. So happy and thank you again.
I am a dancer and do alot of knee work I went to my doctor and he told me to stretch my knee but never gave me excercises
Thanks so so much. Really needed these. You demonstrated em so well n quick. ��������
Hi. I got muscle tear in one knee 10 years ago. Its not interfering in daily routine but it starts painting while running. Do i need surgery or exercises will help.?
Thanks so much it is really helping my knee pain. Keep up the great videos, much appreciated.
Excellently sequence, I practiced it while watching the video, and I felt great. Thank you my friend
Feels good so far. Hopefully, i can keep it going to feeling better. Probably one of the better exercises I’ve followed as of today. Thank you
How i get this type of loop band please reply i am from india
I am 24 and because of playing I got a little pain in my one knee, just a little pain it only hurts while climbing stairs. I want yo work on strengthening my y quadricep muscles through wall sits. But i am afraid if it is good for me or not because i am already having a little pain. Kindly leave me comment with suggestion I have been waiting for this pain to be gone for 3 weeks I need to workout.
Jessica, I have been working out using stretch bands and even weights now for about 5 months after a knee injury. I’m back to a normal life, ballroom dancing, working, walking a distance on occasions, even using a recumbant exercise bike. But I still have knee stiffness in the mornings. I carefully bend it first thing each morning until it bends almost normally. I don’t really want to go to a doctor this time. No pain. No swelling or very very little? Any ideas?
Thanks, guys. My left ACL was torn in two so these are great exercises
Lovely Video! Forgive me for the intrusion, I would appreciate your opinion. Have you heard about Dinanlinson Rocky Position Approach (do a search on google)? It is an awesome one of a kind product for learning how to fix chronic knee pain minus the headache. Ive heard some incredible things about it and my best friend Jordan at last got amazing success with it.
I have been feeling an ache in the back of my left knee since last night. Coming across your video shows simple to do exercises at home.
I went to physical therapy 2 years ago for my right knee when they found early onset arthritis through an MRI scan. Was told to perform the 3rd and 5th exercises as you have done. Also exactly as you stated for hip abduction demoleading with the heel is what I was told by my therapist at the time. Makes a huge difference on target the hip and glute muscles. Thanks to your video I now have 3 more exercises to try to alleviate the new ache with hopes of not returning for new therapy sessions.
Thank you!
how soon after surgery should I start doing this exercises?
Omg ���� thank you so much Dr!! I started running a month ago after 2 kids I’m back at it again. My right knee was dying on me and I was feeling defeated ☹�� I’m doing these exercises as you talk and they’re definitely helping! Thank you! ��❤
I can feel the pain on my knees just watching this…help:(
I had dual knee replacements and I just cannot get pain free. 5 months later and I’m still on crutches some days. I do pool exercises 3 times a day, but I can tell you for free that my knees feel no stronger
Hi CAN U PLS GIVE ME SOME TIPS
My knee (not exactly my knee) the bone which connects the feet and the knee that bone is paining….
It’s like the shin bone but the bone is paining on the area of the knee pls help or tips..
Great video but you may want to stress that to keep muscle groups balanced repeat exercises for both legs
and not for just one leg, hip or knee. Thanks again Joe Lockyer
Started having knee pain when running. Needed this, thanks doc!
I was experiencing slight knee stiffness. Did these excersises once… stiffness gone. Thanks much.
I’m not on Facebook,but, I appreciate you guys. Thank you, us broken toys need all the help we can get.
he probably has the full knee and glute capacity to be a top-tier twerker
Hi! I got knee pain when I m playing football, still some pain in knee
Now I m trying to start LOOP BAND EXERCISES for my knew
1st were I must start
very very thanks to you because your video is help to recover my knee joint pain
I’ve reached the roll under the knee and already feel some ease. Will continue this daily. Thank you.
Thanks for the info. There’s too much background chatter?!! It’s a bit annoying and distracting
Knee Strengthening Exercise Routine (BulletProof Knees)
actually gets shot in the knees
“oh shit”
Hi, it’s been a year for me since my ACL. But my knee clicks and doesn’t feel 100% stable. I’m a bit scared of valgus and I feel like I’ve plateaued and it’s not gonna recover more
Link to full video is taking me to a page which is incomplete?
I couldn’t do the leg arch on the foam roller������ I had a shooting pain inside my knee. What do you suggest??? Thank you greatly for any help ❤️����
Truly amazing thank you so much. I started working out heavily past couple of weeks and my knees completely stiffened and pained. Was worried I would have stop but honestly these exercises made me feel better straight away. Will try these daily
Very nicely n sweetely explained… That’s the way it should be…. Keep it up n best of luck
Thank you for this exercise I hope it will help me l will do this exercise
My father has Knees Osteoarthritis for a few years. We had reached to a stage where pain killers were not helpful. He watched these tips and started doing these exercises. It worked for him amazingly. He is back to normal functioning. He stopped doing exercising at one stage but had to start as developed pain again. Thank you very much for solving this issue for my Dad and for me as well as he was constantly looking for help and medical advice. God bless you.
Can this exercise be done after you’ve had more than one knee repair surgery
Thanks! Coming off a fractured patella where I had 2 correction surgeries and 10 weeks 100% off leg than another month in the brace but weight baring. Still a ways to go almost a year later.
Great video.
Are squats good for knee strengthening for a 60 and over male?
Thanks!
i did these exercises two days ago, and i’m still feeling it. oy.
Hi Dr. J! Found your channel a little while ago, and I couldn’t be more grateful to you. I am dealing with bad knees d/t decades of being an ICU RN, and I’ve been pretty frustrated with PT up to now. I tried your treatment advice, and just after one session, I noticed a difference, and I was elated! Thank you so very much. You truly have the medical/PT knowledge to back up everything you teach, and that’s been half the comfort of knowing some relief and healing is possible. Thank you and blessings! ��
If someone suffering from osterioartharitis and osteoporosis then can they do this exercise. Pl reply
Kudos for the video content! Apologies for the intrusion, I would love your opinion. Have you tried Dinanlinson Rocky Position Approach (probably on Google)? It is a smashing one off guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some unbelievable things about it and my friend Sam got excellent success with it.
Hi I am getting cracking noise in my knee joints and both knees are very painful I am 54,yrs old lady please suggest some remedy
All you need to do strengthen your knees is to do mini-squats. “Mini” means you DON’T do a full squat, which is damaging to your knees. Pro baseball catchers have proven that. Instead, keep the angle between your thigh and lower leg greater than 90 degrees when you at the greatest depth of the squat. And a large range of motion is not needed for this exercise. So on each cycle/repetition, you don’t need to straighten out your legs.
I have discoid meniscus problem in both knees. Can you please share the exercise or thing that I can cure this problem
It was this one: https://www.amazon.com/Bulletproof-Your-Knee-Optimizing-Function/dp/1457544687/ref=asap_bc?ie=UTF8
Where’s the second video? I loved this one, found it really helpful!
I subscribed during your theme song. A+ work my friends. Good video, love you two…you three
Thank you so much for your videos, I started doing these yesterday as I’m training for a marathon and my knees are a issue after 20 miles, they felt pretty good today after doing these exercises.. Thank you ��
This looks like just what I need to add to my routine for recovery from my tibial plateau fracture now that I’m at the muscle rehab stage of recovery. So glad I found this. Thank you sirs.
Ok I love you guys. Great help for me and teaching my seniors. But that song stays in my head. Huh lmao
What can I do if I can’t lunge due to chronic arthritis in the knee
My knees are curves inside. What exercise is good for me. Age 26��
I’m currently 5 months into my lateral meniscus injury and I want to keep strengthening my knee so I can avoid future injuries, and idea how days a week and times a day I should be doing this. Thank you!
Very useful for me. Please advise me on how to improve my ankle health by exercises
Great video guys! I have patella femoral syndrome. And lower back pain as well. Can I do these exercises?
im a boy of 15 years and i have knock knee how do i fix it please
thank you Jo.these exercises are very useful.just i had a doubt,i am having pain in right knee.i have to exercise both legs.please clarify.
Bob and Brad. Thank you so much. Since I moved to a neighbourhood that is very flat ( that is I don’t get any up hill walking when I go out) I have developed really bad knee pain after going up just a few steps. That backward lung and then up on the toes is brilliant! Again, thank you.
From Australia
Hi hi Nick…. Are u in Australia? Seems u have Australian accent! Sorry if I was wrong…… I m Aussie too!
When I lunge and put my right knee down my toes feel restricted in movement like stiff.
I guess it should settle.
Lunges is my weakest
What the Hell does George Lucas have to do with anything physical? He is fat!!
Hardly the best exercises, many considerations to make the benefits greater or more effective using better progressions. Probably better to look to a sports physical therapist versus a chiropractor. Find an expert or an expert source.
i twisted my knee to the other side and i need to do something i don’t have money for doctors so i’ll try this
I really like you guys but I always have to change channels because you talk too much together can’t hear a word you say,but I hear all the other stuff when I turn you guys off but you have a lot to say and it’s worthwhile listening to,and I need some help with my knee don’t talk so much.what are you trying to do be entertainers?
Wow very nice knee is problem i lycka you program i mice subscribe. And
God bless you my brother and your family God bless ������❤️����i am from Sweden
does this work out works on patella tracking does patella will align properly
Suffering with knee ailments for last 10 years. You have given best strectches. I feel great in two days. How many reps we need to do for these exercises?
Good exercises. But these guys talk too much. I guess in the middle of the country where these guy seem to be from, that is homliness. In NYC a waste of time. I have arthritis, loss of balance in feet, torn tendens. These can be too painful but I try to do the exercises.
Thanks a lot for those exercises that really help! How many repetitions do you suggest for each one of them?
Thank you for the exercises. I noticed that my knee clicks when I release my muscles during the second exercise. Is that something to
worry about?
Hey doc im having grade 1 lateral meniscus tear
I would like to heal it by working out my leg without surgery.
Do this exercise will help to recover?
What about a front lunge or Reverse lunge? Are they good for knee?
My knee hurts over the top of the kneecap when I bend my leg more acutely than 90%. My doctor said it was weak quads/hamstrings, but it doesn’t seem to improve at all with these exercises or the stretch he advised. Should I just keep going, or try to get him to refer me for an X-ray or mri when regular doctor visits are a thing again?
Is it OK to do these exercises in bed, or does it have to be on a firm surface?
My knees crack and pop since I was a child but rarely there is pain. Should I do these exercises? I have weak knees in general
I’ve decided I will NOT be having anymore surgery in my lifetime and I’m using your superb videos to strengthen my hips, back, knees, ankles, ETC!! I came to you for IT BAND syndrome. After successful release, pain relief and renewed mobility using your videos, I’m a believer that I can truly be prepared for my golden years. Thank you so much!!
Just started having a slight ache in the knee while running. Definitely adding this to my training, thanks!
Hello sir.. my knee was dislocated on 1 feb 20. Doc use the fixator for come back to the normal position now my knee move more than 90 degree but it will not go straight. So sir please help me what should i do.
I was suffered from patella dislocation before and did surgery a year ago. But my my squad muscle, esp VMO are still so weak. I would feel so unstable during downhill long run. Could i do these exercises every day? Any more workout routine suggested?
All the reaserch concludes that you can’t isolate the vmo tho?, I need to build vmo without working the outside quad.
Just do the exercise in Bulletproof Your Knee its all you need and takes a minute to do.
There are a few ideas treating joint pain at home take Glucosamine research some simple exercises online
(I learned these and why they work from Pabs pain pundit site )
Hey there! Just wanted to thank you for sharing these exercises! I’ve tried other exercises in the past that didn’t work out for me. I’ve had knee problems for years. Though my doctor advised me to continue to work my quad muscles I still had problems. I kid you not, I did these exact exercises on your video and my knees felt a lot better from day 1, today is my 3rd day doing just these exercises and I’m loving them, my knees feel a lot better!
My orthopedic told me I have effusion in knees I use to do HIIT 5 days a week now the pain in knees has worsened n I am on anti inflammatory meds… are these ok to perform in this condition? If not suggest something..
thanks
Hi guys! Love your videos. I recently have a physical therapist tell me that it is just as important to strengthen the glutes for good knee health and balance. Do you agree?
Boy in red, easy to follow. Boy in black, all over the place ��
Hi Dr. Jo. I love this video, but unlike some of your other videos you do not mention number of reps or duration of holding a position. Does your printable worksheet for this specific video contain that information. I am a subscriber.
After these exercises, will I be able to take an arrow in the knee?
Full Disclaimer:
This workout only bulletproofs your knees against bullets made out of foam.
For real bullets please try the workout that includes wearing full body plate armor for stretching.
Alternatively, don’t get shot.
I’ve strained my knee from overdoing the squats and lunges from working out 6 days a week for months, doing HiiT cardio and strength �� the pain can be outside of the knee or middle to left and can radiate slightly up the leg. Been using cold spray, ibuprofen gel and warm baths with muscle soak but not feeling much improvement although it’s only been 4 days. I have not completely rested, not easy, and just been doing ab work and upper body exercises mainly. Any ideas what I might have done to the knee and how long it might take to recover? Anything else I could try like a foam roller maybe?����
I never thought of an exercise call knee circles. I should definitely add this to my hobby.✍
I’m 6 days post TKR, the one thing that’s killing me is the seated knee flexion and extension. And raising the leg to get into bed. I’ve been using my foot lifter because muscle on top of my knee won’t let me lift it straight legged. Been doing exercises to lift and kick outwardly but have no improvements. All my other exercises have been achieved fairly easily but not this. I don’t start physio till April 1 2020. Any ideas guys?
These guys are too busy being cute to get to the exercise. Horrible
Thank you Miss Jessica! I think this will help me out. You are very easy on the eyes too. Very classy lady.
I started Improving my Knuckles Long Ago, and now I can literally almost Pierce wood without it barely hurting, but I’ll need lots of Strength.
My Knuckles Tough Asf.
I kept Fracturing(I think) My Bones and when they repair, they also Make it stronger soooooooooooooooooooo…. Yea.
I started doing this at like 11, now I’m 13.
Hi Doctor Jo, im a 40 year old roofer and had knee pain for a while,i have been doing your exercises for a few weeks and my knee pain has very nearly gone im sure in a few more weeks i will be fine. Many Thanks
That high peterson step up is a bitch hurts like hell on the second day so that tells me the muscles around my knees are under developed.
I’m not sure but,if anyone else trying to find out relief for joint pain try Magonsi Pain Ease Expert (should be on google have a look )? Ive heard some awesome things about it and my buddy got excellent results with it.
I’ve done 2 sets of all the knee exercises and I feel better all ready. Work through the pain right!
I don’t understand the logic of using a band that pushes the knee inside, making you contract the lateralis muscles to avoid it. Those muscles ared the opposite to the VMO.
Anyone here because they have fucked up knees lmao sports screwed me over
I have right knee pain also stiffness. Will you please suggest some physiotherapy exercises
Hi dr. Jo, when a person like me with a lot of pain in the knees is impossible to lay down on the floor, I have osteoarthritis on both knees, but seating down on a chair Is good, thanks ��
These guys are great! Have helped me immensely with many issues.They are the best PT`s on the internet, In my opinion of course.
thanks for the good knee exercises but I really didn’t need to fall in love
Thank you for show me how to do knee exercise today very useful great job well done God bless you amen. ☺��I well try these.
Which is the best treatment to get for a sci patient please tell me
Do you have any physical therapy exercises for the neck? I have no curve in my neck, seeing a chiropractor but I was wondering if there are any PT exercises for my neck that I could do at home.
Thanks a lot Ma’am for your great work. One question only, i’m experiencing knee pain in my knee only when i’m sitting and toes are slightly raised (While driving for prolong hours with my foot on the accelerator). What exercise will you suggest?
I play badminton. Now I suffer from knew pain. I’m 23. Whats your PT view on using a knee support during my games? I don’t want to rest, its my daily unavoidable routine. I love badminton.
Please reply if you see this.
You can get the full video without signing up at:
https://www.youtube.com/watch?v=DvRBLO5hOS4&feature=emb_title
Very very helpful, thank you Strength Side! This helps a lot. I continue to struggle with weak knees so I will most def apply this!
What’s the best exercise machine for the knee after surgery?.. rowing machine or treadmill
Hello Dr. Jo
I been getting knee pain for a while but goes on and off. Recently is becoming more of a problem but with this whole pandemic I cannot go see a Dr. been watching your videos and stretching in the morning. Thank you, it has been very helpful to get me started doing something about it before seeing a specialist.
but I am a martial art student; as a (kick boxer and shaolin kungfu beginner)can I try it?? and what is the side effect for my flexibility; sorry for my poor grammar
Can I post your exercises in my volunteer physical therapy account?
How come all of you got shot on the knees, whats wrong with you people..
Appreciate your knowledge, but your videos could be 70-80% shorter. I won’t watch any over 5 minutes. Best wishes.
man why you asking for my email just give us the full routine on another video.
ACTIV CHIROPRACTIC thanks for the video! Small question 2:04 says 15-10 repetitions is this suppose to be 10-15 or 15-20?
I had surgery on my right knee one year ago. Between waiting to go to the doctor, the first round of PT, surgery and the second round of PT, I would guess that a year went by of not being very active. After the surgery, I know I have to keep my knee moving. The pain from the torn meniscus is gone, but all of a sudden it feels like I have arthritis, (or what I would guess to be) and the left knee has joined the party. I can walk with no problem which is great but getting up from a seated position, I have to wait until I stretch out both knees before walking. Getting up from a squatted position is no fun either. The fact that I can walk without any problems and it’s only the squatting and getting up from a seated position makes me think that I need to strengthen my knees more. I’m hoping that doing these exercises might help me.
Hi. Thankyou. I had an op for knee 23 years ago as hit knee on kerb. Which made my knee cap rub on my knee bone. Op fixed it. But other week I hurt side of knee and now knee is floating again with nerve tingles on side of knee. I can’t go running as really hurts. My doc gave me exercises couple weeks ago but don’t seam to do any good. Think I might have to have another op to fix it. Any ideas. Please
Going to prevent my knee from injury by doing this, thank you very much.
Thank you Jo just done these knees feel better already��������
Thank you sou much it helps me, my knee started to have pain since i diagnosed with slip disc my right knee was in pain now.. i alsp have my sports which is mountaineering i wan to continue this but i was worried maybe i would be in injury anytime when i climb thnks mam..
Do these work if you have a bone problem that causes your knees to be weak
Nice Video clip! Sorry for chiming in, I am interested in your thoughts. Have you considered Dinanlinson Rocky Position Approach (do a search on google)? It is a great one of a kind guide for learning how to fix chronic knee pain minus the headache. Ive heard some amazing things about it and my buddy finally got great success with it.
Enjoyed this workout and the infornation shared! I do have a hip issue and i recently started to fill sharp pains in my knees(front) I’m looking forward to following up on this comment in 2 weeks!
Warning this will not prevent you from getting an arrow in the knee!
Massaging thigh fascia & calf raises strenghten knees, how, again?
How long will it take to get the effect or is it life long you have to do it every day
Too fast. More helpful to show each exercise slowly, with a distinct pause in between the exercises. Thank you.
that knee circle is an banned exercise by many sports bcs your legs are not supossed to move that way which may cause fractures
Does this work? I am really desperate to make my knee pain from basketball go away
i fractured my patella 2 months back..
which excerise should i need to do for proper strenght of the muscles??
Hello Dr. I started to do these knee pain exercises 2-3 days back and feeling cramps in my thigh portion. Should I continue with this exercise?
i have issues with the ligaments on the inside of my knees from surfing…what excersises will strengthen these ligaments?
Doctor Jo your explanations and demonstrations of knee exercises are well done and helpful. Thank you!
I used to have very strong legs (genetics) but then i got my back hurt and know they are weak and pointy knees. Should i try this workout?
I have strained my left knee due to soccer prevsly, need to start doing such exercises to manage it…. for the love of sports��these looks okay and not so intense��
Your explanations on how/ why these exercises work, make all the difference…excellent video. Many thanks.
Yay! Normal wog toes like Mine. Do you get 2nd toe inflammation across the top of the foot and under joint like I do? Any tips to avoid this?
This works will do it DAILY �� Thanks for sharing the healthy tip!
These seem to be for post-knee-replacement surgery. They’re good exercises anyhow as well. But I was looking to strengthen my knees (the muscles supporting them) to Prevent or postpone surgery. I was looking for non-sitting exercises. Oh well.
I have a meniscus tear I got from playing tennis can this be helpful to my left knee? Thanks Dr. Jo.
I believe I injured my knee doing karate about a year ago..is it to late to start working out and fixing my knee with these exciseres myself at the local gym..went to the ortho offices and said it wasn’t strong
My VMO on left leg is very weak. The VLM wants to do all the work. My vmo is dwarfed by my LVM on my left leg. (I was sedentary for two years after feet injury. Now active again.. Right leg is fine, only left has issues.) I can somewhat isolate the VMO for strengthening, but when I walk, my typical gait, maybe isn’t firing enough glutes or something.. So the VMO isn’t doing it’s part, and knee is having issues.
When I’m sitting, or lying in the praying position.. If I flex my quads, I feel a ligament popping ever so slightly off, and back into the medial aspect of my patella. I don’t know if it’s a piece of rectus femorus tendon? Or or medial retinaculum? It’s something that can be palpated when I flex, superficially. Again, it feels like a little cord is popping onto, and back off the medial edge if my patella.
I’m afraid of potential dislocation of my knee. Any advice would be nice. Thank you!
thank you thank you thank you jessica! these exercises are very helpful, very grateful to you for making this video to share
My knee surgery was completed last 9 months but knee was not strength
I am 48 year old big girl & proud parent as well as a caregiver. When I was younger I was super active in sports. Mentally, I still think can get my athletic swagger back. Realistically, I’ve been walking for the past 9 weeks after a recent medical scare. As I got stronger, I built up confidence to start on the first 2 obstacles of a nice obstacle course at the park. This Sat. I felt my knee twist wrong when climbing the net. The pain was awful, the next morning I could not move. Thank you for posting this video, I was helpless without it!
for me i dislocated my patella 4 times so my knee is very weak bleh
I suffer from Rt hip pain,lower back,Rtside head,neck shoulder pain Doctor. Please recommend diet nd these exercises enough.
Thank you so much i found your video which is good for my knee. I am 67 years old and i have an osteoarthritis in my knee. the hardest one to do is no.6 i could hardly straighten my body because my knee really hurt.
Condition of your knees is a resultant fire od what’s happening in your hips and feet. Pretty much if either of them are fucked and/or imbalanced, your knees will tell you.
Having done these years ago and then doing it again. This stuff truly works. Excellent video my dude. ��
Hi jo,
I am having neck pain which is passing through my right hand and numb ness in my wrist and fist, can you help me out with a best exercise, i work in a restaurant as cook. Some times i do your neck exercise which gives me relief.
It’s been 2 over months since I’ve had a total knee replacement, I still can’t turn my knee left to right, is this normal?
I have leg problems i get hurt quick the longest ive been injured is when my knee got hurt 1 month i still have it when the pain first started i couldn’t run i could bend my left knee i still have this knee pain its getting better i could better i hope this would help not to get this injury again because i play soccer and couldn’t play well.
When he says “click to another website to watch the full video” I just click away from this one.
pains behind the knee when bending knee can you let me know please or help me with it thank you
Thank you Dr Jio
Fantastic
Your all videos are v nice
Scientific exercise
and your innovative exercise.
Thanks and regards
Vinod Kumar Sharma
Lv you guys, but I’m going to subscribe for my Dad also, I think he will really enjoy the entertaining factors of your information that i believe will really help us physically. Thx again for all your work. ⚘⚘
I just dislocated my knee patella yesterday and now im really excited to do this exercise when my swollen knee heals
Going to try these. Had TKR 2 1/2 yrs ago. Developed tendinitis by doing deep knee bends 6 months ago. Seemed to recover but it came back after starting to exercise walk again. I’m nervous about the squats and lunges starting it again. I’m three weeks into rest and ice and pain is gone. Would all of these exercises be good to get going again?
Just noticed yesterday how my left knee is weaker then my right knee.
Then i realized this is why my left hip is also weaker and tends to have pain whenever i engage in heavy lifting(lugging groceries from store to car..from car to house)
Thank you. Will be working on these daily if can
I’m worried now, because these excersises have made my knee feel so much worse ��
Thank you for all your information,just completed my first day and everything was pretty good but my lunges are definitely my weak spot, I was hanging on to the chair for dear life. Tomorrow I will be a little stronger ������
This is for me to come back and exercise while watching 5:12 8:10
Buy a printable worksheet with the knee exercises in this video here: https://www.askdoctorjo.com/purchase-knee-exercises-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
I’m recovering from knee injury and these exercises feel sooooo good! I also love your shirt! Where can I get one?
I’m willing to try these but hesitant because both my kneecaps were removed after a car accident shattered them. Since then I’ve had both total knee joints replaced. Squatting is impossible.
I have a little edemia and pain around my knees for 3 years now. Gonna start doing these ����
I have arthritis and these exercises helped me to get relief thanks Dr Jo you are amazing
I can’t sit on the floor like that within toppling backwards.:(
I have A mild tear in my knee. my L 4,5 spodiliothysis
and, DDD in Entire spine. I have been in tears for 2 yrs.
Now I knew my Muscles are A major source of these medical issues continuing.
No Dr. Knew why I hurt in my bones, hips and ankle issues too!
Now I found Yo.
I knew It Was my mussels, and PTs have confirmed that these excersizes are GOOD for Me!
Thank you. I just started, I will update this comment later A week. Wis me Luck?
Extremely clear video. I need to strengthen my hamstrings. Are these exercises enough have a great day
Really enjoyed watching your muscles grow right before my eyes. I wish mine would do that. LOl
Thanks, this is really helpful, what is the recommended times you should do these? -twice a day or once or even every 2 day?
I really appreciate the tips from yourself and others on these exercises, but I can’t help asking myself if clinicians realize that those receiving the advice work for a living? LOL! I mean 50 sets a day? Not realistic in the modern working person’s life (and we might want to work other body parts as well at some point during the day). I know it is said with the absolute best of intentions & I know people like to respond with the smug “how much is your health worth to you” but that doesn’t change the fact that people are gone for work 10-12 hours a day! (and have other responsibilities besides-a fact which PT’s know from their own clinic schedules)! Nevertheless, thank you for the exercise tips. I will endeavor to implement a realistic amount of sets into my schedule and hope that something less than 50 sets a day will benefit me.
I have not had any sort of replacements. My knees are just very weak. It’s hard for me to even stand for long periods of time. All of the tendons in my legs are very tight. I hope these exercises work for me. Thank you for the advice.
Your video helped me so much. I have been having a hard time walking for the past week. I think I pulled a muscle while working out. Nothing helped until I watched your video. I could tell a 95 percent difference the first night. I felt so much better. I woke up and did what you showed in the video the next morning and all the pain was gone 100 percent. Thank you. I am back to myself again. ❤❤❤❤
Hi apart from my knee pain, my knees are getting knock, what exercise can I do do
I am two months post op of a total knee. When can I do this squat? I’m trying to keep my knee from tightening. Also, when can I use an elliptical machine? Thank you
4:42 hold 3-5 secs, 10 x 3 sets
4:50 10 x 3 sets
5:10 10 x 3 sets
6:11 10 x 3 sets
7:24 10 x 3
Josh why doesnt it give me the whole routin when i click on the link
Last year I had both my knees replaced 8 weeks apart I completed my PT visits for both knees. My first knee they had me doing these exercises, when I had my 2nd knee done, they didn’t have me doing these exercises they said they were trying to catch it up to my right knee. I have been having trouble with the left knee. The more I used my left knee the worse it got. Been to the Dr. a couple of times with no help. I said it would be that way for awhile after 6 months of exercising with the more advanced exercises it got to the point that I could barely walk. And was in pain all the time while walking I knew it was my muscles because it only hurt while standing and walking. I have been doing these exercises for a week and a half now. I am seeing a huge improvement in my mobility. I am able to get up and start walking with light pain now. Thanks for reminding me about these exercises. That PT skipped. Its making a difference in my life.
Hi, great video.. I’m suffering with weak knee bone at the moment.. It doesn’t necessarily hurt but it feels weak in one leg compared to the other and I sometimes hear and feel clicking coming it. I’m just wondering how long and often do I do each of these exersises?
I’m assuming this would be a good exercise to do if you have recovered from ACL surgery…..meaning, at some point after the doctor has cleared you for normal activity this would be a good exercise to do to help continue to strengthen the knee muscles to support the reconstructed joint/ligament….???
Dr Jo, Many thanks for making these wonderful videos, they are very helpful. I have knee bursitis, I am avoiding doing squats and lunges. Do you recommend these exercises for those of us with knee bursitis?
I’ve had muscle atrophy in my knees and things, due to a chronic medical condition. These exercises will be really helpful. Also, where do you get your cool tshirts?
If anyone is looking for a good set of bands I got some from homeprogym.com and they haven’t snapped and broken my face so far ��
Thank you Dr. Jo. I have been wanting to try these exercises for a while and I finally did this morning and they are great. I attend a spin class 3x a week and I am beginning to experience knee pain in my right knee. I just read other comments and I see these exercises should be done daily. I will keep you posted on my progress.
Dr Joe thank you for these strengthening exercises they help immensely!
Seem goood. Can you give set/reps? And how otfen we should do this?
Thank you for all of this informative advice! I want to walk the Camino Santiago in a couple of years and so I’m starting my training now. I am 58 years old and in pretty good shape but I have some knee injuries. I plan on doing the entire pilgrimage when I start out and so hopefully my body will be prepared❣️������
How many times do I need to do each exercise & many times a week?
Beautifully expressed i will surely do it cause I’m suffering from knee pain at times. Thank you very much for sharing.
You guys are great. I just love watching your videos. The one you just did above will really help me because it’s just one exercise I have to do and stretch to strengthen my legs. I had knee replacement surgery four years ago and I haven’t been doing the exercises and so my knees are really weak. This is inspiration to get back on the program.
Thanks bro!! I’ll be implementing these in my training.. cause unfortunately knees keep getting injured. I guess if you do sports in general, you are bound to get some type injury
Was just hitting a heavy bag and threw the hardest knee I’ve ever thrown and I feel like I blew it out, it’s so fucking sore��
“I recommend this guide:
euna.best/fgk-guide/ssI
So grateful it exists.”
Your AWESOME, I like your excersize because it includes the chair for those who are not able to get down on the floor. Thanks so very much I really don’t want to have surgery.����������
Loving the content! Twisted my knee 1 week ago and was looking for something to rehab!
I had a ligament injury 3 months back, and my knee still hurts. Will this video help to recover ligament injuries too?
You guys need better microphones I can hear you and I can hear
Can I get your WhatsApp, plz, or you can contact me on my Wtsap plz, 00905488797140
I was told from my doctor that I should not squat until my knee is completely healed. Can I do these exercises when my knee is still hurting me?
I just mimicked the workouts on a bar stool as I was watching so I could do them full out a little later and I immediately feel relief! I am BLOWN AWAY! Thank you so much, Jessica…now I can get back to training for my marathon!
Would these workouts help chondromalacia patella? I ask because I went to PT today and got my knee taped and completed 3 exercises only…one of them was from your MTF program. I just want to make sure I can workout, strengthen my leg, and continue towards a healthier me.
Hi, I have undergone Knee Surgery in August 2019. I am still experiencing Patellofemoral pain due to profound Quadriceps weakness and Extensor Lag. My question is, are these exercises suitable for my condition?
Thanks for the detailed video. I did like 15 wk of PT and it drastically improved my knee (patella tracking, PF syndrome, chondrosis). Started out mcconnell taping and by the end of PT, no tape needed. Got lazy and in 3 months lost all progress. Im training my knee on my own now bc the pain is unbearable even after Synovial fluid injections.
Thanks! Much love!
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Hi there, l have a problem with my teardrop muscle on the inside my left knee. The muscle is affected by muscle atrophy. When I try to use this muscle it swells up and then tightens. This causes my right quadricep to take all of the strain and then my leg gets overloaded and the whole leg seizes up. Can you advise me this, please…
You guys always do a great job! I just recently started lunges…..and I was surprised at how my calf muscle responded…….I’ll have to work up to 12 slowly.
The one that you did standing on a plate with one leg. It benefited me a lot. Thank you Thank you Thank you:D
These are really helping my knees feel better! Thank you so much!
Will this help stop grinding and crunching sound in the knees
IMPORTANT: Am I right that you do the exercise first and then the stretch? I heard you have to warm up before exercising? Would you explain? Thank you.
Definitely going to do these. My bilateral knee pain has stopped me from exercising and riding my bike to work as I’m worried they will be worse. The GP I saw about it didn’t suggest anything like these moves so will be very interesting to see what effect they have on me..
No tempo indications, no discussion about the eventual optimal range of motion for each exercise…..
I have done my meniscus surgery in February but I have still got some pain in my knee. Please give me some tips sir ��
I tore my ACL, Lateral Meniscus, and Patella last October, great vid ��
I just found your channel while i was searching for best knee strengthening exercises for knee pain as i have knee pain in both knees. I started to go to gym 4 days a week. And on my leg day i do leg curls, deadlifts, glute bridge and calves as they’re knee-friendly and dont have any sort of discomfort or pain. ButI don’t do leg extensions on the leg extension machine cos they hurt my knees like hell. So Do squats. Do u think i should stop weight training and do these 10 exercises to strengthen my knees first? Or can i do it along with weight training? Please let me know how to inculcate your 10 exercises in my routine. Would be of great help!! Thanks in advance.
Love the Minnesota accent. I moved to nyc almost 40 years ago and still feels like home when I hear it.
Videos are great and really helped knee pain. thank you
Found your video today
Was doing indoors walking video my rt medial inner is sore what do you recommend
My upper body weight more increased than my legs causing pressure over knees.
My legs got little curved towards outside, one leg is at 5 degrees and the other is at 7 degrees. Can you recommend some exercises to improve that and what exercises to avoid please?
Good stuff! Currently rehabing knee/MCL, and these exercises are definitely filling in some gaps in my recovery. Thanks for producing this video!
Excellent Video clip! Apologies for chiming in, I would love your opinion. Have you ever tried Dinanlinson Rocky Position Approach (search on google)? It is an awesome one off guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some super things about it and my cousin at very last got great results with it.
I need to start doing these. At 72, I’ve been blessed to not have any knee problems. It seems like most of my friends and relatives who around my age have had to endure knee surgeries, and I’ve seen how painful it is. Sure want to avoid that at all costs!
Reverse lunge.
Now go and live your other 9 minutes and 33 seconds
Might have to try this, I’m only 16 and already experiencing knee pain alwaya after doing any excersice that includes that area
For a more advanced lunge, can I do multi-directional lunges? Forward, back, side, diagonal?
I wanted to share a really good Excercise for the muscle right above the knee half squats with closed legs IN HEELS (high heels) or for guys elevate your heel. You will FEEL that muscle going starting right above the knee and on the inside of your leg.
My knees were the best thing about me then my gym closed and I had to start (yuck) gardening for exercise. One morning my left knee hurt so much that I was limping. One viewing and acting as advised in this video and I’m cured. I’m now jiggling my knee caps, squatting and stretching as per Dr. Jo. AMAZING!!! Thank you!!!
I am glad I found this channel because I am also a Martial Artist and I damaged my knee from a bad landing after a spin kick. My left knee has been very weak ever since. I cannot jump as high and the knee doesn’t feel like it will hold itself together during high-stress activities. Let me know if you have any extra recommendation to further strengthen my knee so I can get back on the action.
Thank you!
Hey, hello. I have a question for you. I have a patella problem cuz it is not tracking in the way it should, a kind of condromalasia. Do this exercises will help for strength the VMO and make the patella go on the track it should? And if you could make a video of speficic stretching for the opposite zone of the VMO.
Thanks, hope you can answer and congratulations for the video exactly what i was looking for!
Hey I does get knee pain and I does feel like something moving inside my knee every time I walk….
Maybe you can help me. At 5:18 when I release the tension there is a loud pop in the entire leg. You can also see, that when the loaded tension is released the whole leg shakes one time. Happens multiple times but the tension and popping intensity decreases.
One other phenomen occurs while standing: My right leg is relativly straight. I lift the ankle on my left leg and bend & straigthen the knee while keeping my forefoot on the ground. While bending, at a certain angle I can hear a deep lying popping in the knee, I can provoke that popping repeatly.
Now the correlation to your exercise: When I do your exercice and had some popping in the knee area, I don´t get the deap popping sensation while standing and bending.
After a while I can provoke that popping sound again and when I do your exercise there is another huge tension release again.
Backstory: Feb 2020 I hade one opponent in football falling against my shinbone while running forward. My leg got overextended. Could not straighten the knee for two month properly. I have been at two doctors who checked for ACL and Meniscus tear, but the tests were painfree.
Huge text wall, but maybe you have experience with these phenomena. Have a great weekend.
Really?
Have u tried skateboarding? On ur “bulletproof knees”?
I have a question. I injured my knee a while ago from over training I practice wushu and I jump a lot so my left knee hurts right under my knee cap and on the outside of the cap. My question is should I ice my knee after I do these rehab exercises or is icing only good in the early stages?
Hello doctor, I usually run like everyday in the morning and for the past few days I’ve been having knee pain when i bend the knee, it makes a cracking sound will these exercises help?
This is an awesome video, really helpful!! Should I do these exercisers 3 times a week or everyday?
very very very good. I was looking just for this. great. this is so vital. such an useful video. thanks.
Great Video clip! Apologies for the intrusion, I am interested in your opinion. Have you tried Dinanlinson Rocky Position Approach (search on google)? It is an awesome exclusive product for learning how to fix chronic knee pain minus the headache. Ive heard some unbelievable things about it and my old buddy Taylor at last got excellent results with it.
Dislocated my knee about 5 months ago and I’m still doing physio as I wasn’t fully grown so I couldn’t have surgery
I have a problem with my knees.. I can’t even perform a simple jog.. Feels like my knees will slip. Will try these exercises and will give another feedback
I really think I have this runner’s knee, yes I have been running and maybe because I ran 3-4 times a week. My right knee feels pain when I ran the stairs going up as if rub edges on the surface and was happy to find you; I appreciate your exercises and will follow it for a better result, I hope so. Thank you.
Hi activ chiropractic not sure if you’ll see this but are all of these exercises safe for knees with a completely torn acl?ive been starting prehab for surgery in one to two months. Wanting to get best start but i find i struggle between gym sessions every two or three days to find a way to work out. So im hoping to buy therabands and exercise balls for home use. Just wondering which of these exercises and therabands are best for building muscle strength that assist post surgery? Do the tubes work differently to bands??
Be keen if you had a video on daily stretching. Hoping prehab stretching will assist post surgeries as i assume if you take a hamstring graft for example and your muscles tight to begin with..youll feel more pain or tweak it in the months after surgery??
Haha, I hate jingles( having been a radio dj), but I love yours! Got a little problem with my mcl so I’m checking out your information, thanks!!
hi ty for te ex. but i have a question, do you have a video where u shows some ex. for the meniscus? bcs i need it so hard if u have pls can u send me e link to the video ty so mutch
Great advice, so useful… makes me realise that I am doing some exercises totally wrong!
Can you please provide a link for the pole you are holding doing these exercises. I thought I’d seen it before on Amazon but couldn’t find it today. Thanks!
You talk too fast and do the exercises too fast for us older people. Slow down please.
As a skateboarder who spent years jumping down stairs onto concrete, both myself and my knees thank you for this.