Hi Kim, you are wonderful putting all your videos on TH-cam, so incredibly helpful. I've hurt my left knee running, pain mainly on the outer side I think. These exercises were great. Struggling with finding my glut med, can feel it in hamstring more. Only certain movements hurting my knee, the split squat when my dodgy knee is the back leg. I have to admit to tight ham strings and inside leg! Thanks again for your videos. Hannah
Thanks for these exercises. I seem to have knee tendinitis possibly as it doesn’t hurt whilst running but hurts afterwards. I have probably been doing too much jumping HITT sessions as hill running. Thanks again.
Hi kim, enjoying this workout thanks. My problem is in bending my toes on the back leg when trying the side squat. Theyre too stiff! I do some light yogato forknee n back pain so quite flexible otherwise. Any advice please? Thanks.
Lizzie Stevenson hey lizzie, thanks for the comment! I see I think... maybe you need a really stiff supportive shoe or you could put some kind of block on the floor that your ties go over the end of if that makes sense...
Hi Kim. Thanks very much. I am at last getting round to doing these videos which you recommended to me about a year ago in reply to a comment about creaky/ cracky knees. I was reminded of it the other day when doing your Christmas Eve video. How regularly do you recommend doing these exercises? A couple of times a week?
you could pick a few and do them daily if you really want to make a difference. split up the video and do the rolling and stretching one day and the strength the next??
Thanks. I have knee tendinitis. I feel a bit of a difference after doing these exercises. I felt it in my butt muscles, didnt realise they were so weak even after a year of weight training. Anyway, how many times a week do you suggest doing this rehab?
Hey Richard, glad you found it useful. Don’t worry about going low, just yhink about controlling the range you have. Also you may want to release your itb a bit more with the roller and get your glutes fired up. Basically do the exercises in the video a bit longer and you’ll find the split squats improve 😊
Hi Kim. Is it normal to have some creaking in your knees when you do these squats and lunges ? (Whoops, I have just realised I asked a question about creaky knees before 😅 - but not specifically about these exercises).
Hi Kim. Good workout. I found it difficult because I think I need a whole body rehab!! Not used to exercise apart from playing with grandchildren. My arms aches when doing the itband on the roller. Any ideas for making that easier on my arms?
Ive been thinking about this and trying a few things out. I think the only viable option is to only do a few minutes each side and keep swapping. you need to shimmy yourself up and down with the arm so you can't do much about it I'm afraid. good luck!
I agree Roni just keep swapping sides and try and use the muscles around your shoulder to stabilise. think about it as doing a side plank. I will film a shoulder rehab one soon so you can use some of the tips on there.
Hmmm I'm trying to remember which exercises overlap. Mainly stretches and glutes. You can't usually do too many stretches but go a little easier on them. Over stretching when you have hyper mobility can be detrimental as you found with your back in the past. The glutes can take large volumes of work so that will be great for you!
Ok, so don't go down so low, make sure you have your weight back through your heels and your feet further away from the wall. Let me know how you get on with that. Maybe don't do the single leg ones yet- good luck!
sorry to hear the last couple of exercises were too hard. Its a progression so keep working and i hope you'll get to them. I hope i mention that you mustn't feel you have to do all of them and stick to your own level as that is the idea. hope your knee gets better soon Kim
![Fix Your Knee Pain - Do These 4 Exercises [In Home]](/img/n.gif)
Thank you! I am really in needs to this amazing exercise🙏
Thanks for the response Kim will see how it goes
Hi Kim, you are wonderful putting all your videos on TH-cam, so incredibly helpful. I've hurt my left knee running, pain mainly on the outer side I think. These exercises were great. Struggling with finding my glut med, can feel it in hamstring more. Only certain movements hurting my knee, the split squat when my dodgy knee is the back leg. I have to admit to tight ham strings and inside leg! Thanks again for your videos. Hannah
Hannah you’re welcome! Sounds like you need to keep working on those glutes to me! It’ll get going don’t worry x
Working on it! 😄 Really appreciate the videos
Great video - The most comprehensive set of exercises I've done so far! (From a 5 year knee pain sufferer)
Adam comments so happy to hear. Make sure you try level 2 if you're ready and let me know what you think too.
Thank you KimI feeling better already
Nice one Lauris, do it 3x per week if you can and keep progressing the numbers. Do it for 4 weeks and and by then I'll have filmed level 2.
Thanks for these exercises. I seem to have knee tendinitis possibly as it doesn’t hurt whilst running but hurts afterwards. I have probably been doing too much jumping HITT sessions as hill running. Thanks again.
Andrew Ferrill eek I hope it settles. Good luck and hope this helps
Kim Saha thanks! Signed in on husbands account but your daily exercises are helping. Rosemary
Loving your videos, the knee rehab is very helpful and something slightly different but complementary to what I am already doing.
That's great Beth I'm really pleased you like them and that this is useful 👍
Hi kim, enjoying this workout thanks. My problem is in bending my toes on the back leg when trying the side squat. Theyre too stiff! I do some light yogato forknee n back pain so quite flexible otherwise. Any advice please? Thanks.
Lizzie Stevenson hey lizzie, thanks for the comment! I see I think... maybe you need a really stiff supportive shoe or you could put some kind of block on the floor that your ties go over the end of if that makes sense...
Thaks for reply. found some feet exercises I'll try and yes, trainers will help. thanks again.
You’re welcome 😊
Hi Kim. Thanks very much. I am at last getting round to doing these videos which you recommended to me about a year ago in reply to a comment about creaky/ cracky knees. I was reminded of it the other day when doing your Christmas Eve video. How regularly do you recommend doing these exercises? A couple of times a week?
you could pick a few and do them daily if you really want to make a difference. split up the video and do the rolling and stretching one day and the strength the next??
Nice! Lunges a little hard and squats, but overall awesome! :)
Louise Taube fantastic! And you’ll build up to the harder stuff x
Are there any exercises I should avoid for IT band syndrome (it only hurts when I run)? Are ankle weight work outs okay? Thanks for the video!
avoid your knees dropping in and its more about technique and mechanics rather than avoiding things.
ankle weights are ok yes.
do loads of glutes x
Thanks. I have knee tendinitis. I feel a bit of a difference after doing these exercises. I felt it in my butt muscles, didnt realise they were so weak even after a year of weight training. Anyway, how many times a week do you suggest doing this rehab?
debbie-ann Chambers hey! Glad you d felt a difference. I’d probably do this at least 3x per week x
Useful video thanks my bad knee clicks on the outside while doing split squats and I can’t go as low - any thoughts
Hey Richard, glad you found it useful. Don’t worry about going low, just yhink about controlling the range you have.
Also you may want to release your itb a bit more with the roller and get your glutes fired up. Basically do the exercises in the video a bit longer and you’ll find the split squats improve 😊
Hi Kim. Is it normal to have some creaking in your knees when you do these squats and lunges ? (Whoops, I have just realised I asked a question about creaky knees before 😅 - but not specifically about these exercises).
Thanks for this - my knees have been a problem for years. foam rolling is very painful though any other tips ?
try the roll recovery R8 google it - only available in the states though
Hi Kim. Good workout. I found it difficult because I think I need a whole body rehab!! Not used to exercise apart from playing with grandchildren. My arms aches when doing the itband on the roller. Any ideas for making that easier on my arms?
Ive been thinking about this and trying a few things out. I think the only viable option is to only do a few minutes each side and keep swapping. you need to shimmy yourself up and down with the arm so you can't do much about it I'm afraid. good luck!
I agree Roni just keep swapping sides and try and use the muscles around your shoulder to stabilise. think about it as doing a side plank. I will film a shoulder rehab one soon so you can use some of the tips on there.
Just done back rehab followed by knee rehab. About 50% overlap of exercises. Good idea?
Hmmm I'm trying to remember which exercises overlap. Mainly stretches and glutes. You can't usually do too many stretches but go a little easier on them. Over stretching when you have hyper mobility can be detrimental as you found with your back in the past.
The glutes can take large volumes of work so that will be great for you!
I did all the video Kim but felt my knee on the squats. Any suggestions?
Ok, so don't go down so low, make sure you have your weight back through your heels and your feet further away from the wall. Let me know how you get on with that.
Maybe don't do the single leg ones yet- good luck!
I thought it was a great video until I saw last couple of exercises :(. But I can do the beginning at least
sorry to hear the last couple of exercises were too hard. Its a progression so keep working and i hope you'll get to them.
I hope i mention that you mustn't feel you have to do all of them and stick to your own level as that is the idea.
hope your knee gets better soon
Kim