Strengthen Delicate Knees Follow Along (Suitable for beginners) Eliminate Knee Pain!
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- เผยแพร่เมื่อ 8 มิ.ย. 2023
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Have trouble with your knees? Do they feel super sensitive and get aggravated easily?
Join Tom for a follow along with some awesome techniques to help you build up the range in them and stability, so knee pain can be a thing of the past!
A lot of times you need to get your muscles moving again and increasing your load tolerance. If you're consistent with these exercises then you'll notice massive changes after a few months and be able to progress on to more challenging things to keep progressing your strength!
Your long term goal would be to build up to our Bulletproof Knees follow along 💪🏼
Check it out here ➡️➡️ • 15 Min Knee Follow Alo...
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Feel free to ask questions in the comments, or request any videos that you’d like to see!
When you bent your knees and sat on your feet on the floor and said ppl with knee injuries often can't do that, THAT IS ME. Ever since I tore the meniscus in college. So glad to have some exercises to help my right knee, that acknowledge the struggle!
Literally my left knee 😢
This is me as well. Hooray Tom! 🎉
I’ve added this to my daily routine. It’s only been a couple of weeks but I can now bend my left knee further than 90 degrees without being terrified and in severe pain. Thank you so much.
Since this comment my knees have further improved. Not pain free but normal range of movement. It’s a Christmas miracle.
Another update… I can now bend my knee in full range of motion with pain at 0.5 out of 10. I can also do a couch stretch pain free. A miracle!
I love stuff like this!
It's so important to do the slower light movements and yet exercise/fitness channels miss this.
I've realized as I age I just can't skip this and go right into a workout anymore.
Plus, its relaxing and helps me focus my brain as well.
Thank you!
You're so welcome!! Glad it’s helpful!!
Absolutely brilliant. My knees have been going downhill for 7 months and all your other knee related videos have proved too difficult to sustain. This is just what I need.
Great to hear! 😄
That last exercise was challenging.........but I liked it!!!!!
Simply Thank you
Fantastic needed some things like this
Thanks Tom!
Brilliant - thanks!!
Thank you 😊
THANK YOU TOM MORRISON. I feel so much better.
It's crazy how the body works
Thank you Tom im gonna try this..
Been waiting for this! Thank you!!
Awesome! Let me know how you get on!!
Thanks ,you help me a lot my knee pain was limiting my workouts
will try this!!!
OH!! I needed this so much. Since turning 51 (so over a year) I've been having so many issues with my knees. Even though I was training to throw shot put, discus, javelin and hammer, my knees have been going downhill.
Thank you.
Brilliant! Just what I’ve been looking for. Thank you! 🙏
Very welcome!
Wow those single leg balances were tough work. Just starting to get knee pain and want to prevent it occurring so figured this was a great starting point.
So helpful. Thank you for creating great content on this topic. Sending people your way 👍🏽
Thanks so much 😄
Osgoode Schlater, I had to google it. I've had it my whole life. Agony when kneeling. I couldn't understand why no one else had an issue. Now I know.
You're a wealth of information.
Great simple set to follow. Thank you so much.
You're very welcome!
Oh, thank you! This is doable, where a lot of the recommended "easy on the knees" exercises have not been.
Thanks Tom, this is so helpful! Looking forward to making this part of the daily routine 😊
You're so welcome! 😄
Just sat and watched the knee video. (Cat sleeping on me!). Definitely going to start this in the morning. Thanks.
Just done this workout. Not a lot of movement with fused big toes and painful calf and hamstring. But going to give it a go and hopefully will see improvement.
Many thanks-your videos are spot on, just what I needed to strengthen my feet & knees, along much else!
Love to hear that!!
Amazing. Thank you Tom 😊
My pleasure!
This is brilliant, thank you 🤗
You’re very welcome!!
Thanks Tom,
So I have been working through your videos and wow am becoming more flong and strong.
Thanks for this video as well.
So glad you have a channel and i found you guys.❤❤😊😊
You’re the best 😄
perfect basic reinforcing . THanks
You're welcome!
just started but encouraged by the simplicity of your approach. Very impressed
amazing thank you!!
just found you today, fell in love with your style and this video is everything to me, thank you so much
Love to hear that! Thanks so much!
Well, another one to help. Osgood Slatters as I was growing, coupled with sprained ankles playing football and rugby really have left my knees achy (at 49 years). Some good strength there as I've been working on years of neglect. But still a way to go.
Fantastic idea for chairs. I never thought of it ❤
Thank you! 😊
I found it 😊 gonna try it out until I can get the replacements put in.
my new favorite routine of motions. even though these simple actions tire me out, they also take away most of my pain and instability for the day, starting from the very first time I tried it
Absolutely brilliant! Well done! 😄
Thanks! Just subscribed on TH-cam! Much appreciated.
Thankyou!
Thank you for this. It's great to see how the moves progress from beginner, weak, tight to stronger and loose. This way I can gage where I need some help and not to fear a bit of pain.
You're so welcome! 😄😄
👌awesome thank you. i have just started following you and today is my first day !
Excellent!!
Hi Tom, just wanted to say thank you so much for this video - my primary exercise is classical ballet and jazz dance, and have noticed some tenderness/pain developing in my left knee recently. The elevated split squat and the hip hinge particularly have been very helpful, my knee feels much better after only a few sessions. Thank you 😊
Brilliant! So glad it's helped!
Wow! This is sooo helpful for my knee issue, but also is helping me identify weaknesses that are interfering with SMM advancement. Thank you, Tom!!
You're so welcome! Pleasantly surprised at how much this one comes up as helpful for people!!
A great alternative for those who find the more athletic versions to be unnecessarily challenging.
Thank you for posting Tom - just what I needed after my left knee is feeling tight to bend fully backwards towards my glutes after probably too many Trail running miles last year; great exercises I can now do in my studio...👍
Thank you for all the great help and the way you explain how to do each one and the visual is amazing.
So I have RA and osteoarthritis, can I do these as well, my right knee is the worst and being able to bend it is awful and painful. I would love to be able to get on the floor again without it looking so ugly.
I've been watching you for a while. I passed your name on to my brother, who today, said he followed one of your videos. I decide to do the same. I e had some foot and k ee pain recently so I gave this one a try. I think it will help quite a bit. Thanks for you enthusiasm and silliness to keep it fun.
That's great!
Perfect.. 4 months post knee replacement. Range improving, this will help and help strengthen everything. Thanks
Great to hear! 😄
Greeeat Video.... Thank You 💞😊💞
You are so welcome 😄😄
Thank you for your amazing help, you explain it so well and I love that you show us how to do it as too. I have RA and osteoarthritis and my right knee is worse at bending then the left and I would love to be able to garden more or on my knees in the house and without looking so ugly when I have to get up.
This will definitely be a good one to do regularly!!
Thank you very much, I wish I knew this when I was young.
Me too!! Had such bad knees for years 🙈
Thanks!
Thanks so much!
BRILLIANT, THANKS TOM. These exercises are now essential for my confidence to use my knees. Both have been fully replaced now, after 6 operation dramas to keep me walking up straight.
Because of this follow along and daily "can't sit on your heals in combination with 2 minutes slow standing march"; Now, after only 6 weeks, I can sit on my knees, deep crouch, and balance on 1 foot without holding on
Wow amazing! You legend 💪💪
This is awesome and helpful. Also love your t-shirt !😊
Thanks so much!!
Thank you Tom! I’m a professional driver and after a 12 hour shift,I feel my legs have lost 90% of my flexibility. Thank you for being a big part of my wellness journey
Will be really good to get into a habit of moving before you go out and then when you get home too!
Ayyy- men driver! Especially if you keep those doors closed for hours - knees hips back 😤
I’m a professional driver too and my knees are a mess! Just trying to get some of that mobility back!
I had a body boarding incident three years ago. A wave hit my bent left knee and my right bent knee. I didn’t know it at the time, but it tore meniscus in both knees and did other damage that I never addressed. I’m now dealing with OA and my right fibula pops out at the most unexpected times. It hurts like heck and sometimes very difficult to get popped back in. This has had me stop everything. I don’t walk. I don’t bodyboard I don’t mountain bike. I’m 68 and was an avid hiker and mountain biker. I’ve gone through PT had the MRI etc. and the fibula issue stumped everybody. I figured it out on my own, but don’t know how to rehab it. I will start out slowly with these exercises and see how I progress. Thank you for considering people who are struggling with more in-depth issues.💜💜
Definitely would be great to see you getting back to some things again! Even if you need to start with a stationary bike, not as fun but may lead to more!
Hi Tom. Thank you for this. My knees are definitely delicate! The feet-on-chair exercises were painful near the end range of motion, but I will give these a try (but avoid the painful range)and see if I can get stronger. I'm hopeless at the toe-bility too, I hope that will improve.
That will
Great stuff 👍👍👍👍
Thanks!! So surprised how popular this one is!!
My right knee has been very painful for a few weeks now. After following you through on this video its already feeling much better. Thanks. Will definitely find time to do this daily 👍
Brilliant!!
you are a legend!
Thanks so much!
Thank you so much! I will try this after work. I fell on a very hard surface when I was 28 (1986!). They wanted to operate but I refused. I opted out for weight lifting and keeping all the muscles around my knee strong. Well, It is no longer 1986 and I am not the slender young woman than I used to be. I know that some of my issue also. I fell twice over the last year and both of my knees have suffered as a result. I want to get back to being able to go hiking or even just walking on the Appalachian Trail, which is about 30 -45minutes from my house. Getting my mobility back is part of it. I am getting a little bit better everyday with my mobility.
Would be a good one to try a few times per week yeah!
Most unusual feet movement, great!! Chemo induced neuropathy.
Was able to do
Thank you. Really needed that. Cannot currently sit back down on my heels, but know these exercises will help build my knees up again.
Try to do it a few times per week until it feels much easier 😄
@TomMorrison Got to this video via your email giving easier version of 90/90s. Just so you know your social comms are working!
Wow! I just did this and the pain in my left knee has gone 👏🏻👏🏻 I know I need to keep working on it as I’ve had issues with this knee off and on since I was 12 (I’m 54 now) and the last 8 weeks has been constant pain… I will definitely keep this up 🤩
Awesome!! Keep it up! Our knee blog is great to check out at tommorrison.uk
what kind of exercises would you recommend someone that has undego a partial menisectomy? thankx in advance.
Thanks so much Tom. Wish I'd found you years ago!
Never too late to start 😄
This is so helpful. Exactly what I need. I feel I’m hitting a block with SMM because my knees are really unhappy with the lunges and squats. I’ll focus on these for a bit and see what happens. Thank you, Tom!
Make sure to keep using the full regressions in the exercise breakdowns for SMM too! They’ll come eventually 😄
15:50
Thanks Tom great exercise I have arthritis in the left knee when I do the single leg hinge hold it just cracks should I keep doing that 1
Don’t aggravate it but keep working with it and see if it changes for sure!
ohhh my goodness. These are the best excercises ever. I finally feel like I will be getting my knee flex b ack!! Thank you!
Awesome news! Glad it is helpful to you! Just gotta practice now 🙌
@@TomMorrison yep...determined to keep it cute lol
Nice explanations. I'm wondering if this exercises could help with inner knee pain in the back leg in lunges.
Yeah it might help! You can also search TH-cam for Tom Morrison Inner Knee Pain
I wrenched my R knee several months ago by stepping too far off a step stool - really hurt to bend it, still stiff and won't tolerate bend all the way yet. How can I get rid of the soreness (all the way around the knee), and regain full mobility so I can run, jump, bike, and use it fully again?
Yes!! Osgood Schlatters!!! That is exactly why I'm here. My daughter has had knee pain from this for 2 years now. She can't kneel or squat and if she is down on the ground she needs help to stand up. Are these an ok place for her to start as tolerated for strengthening and lengthening the surrounding muscles and tendons? Do you have any other things you recommend??
I was able to manage mine for a long time with lunge variations and single leg balance, I eventually got shockwave therapy on it and it hasn’t bothered me since, it’s incredibly painful to get done though
Great drill! Is this good for knee replacement and ability to sit crossing the legs like a man? My brother had a double replacement and doesn’t have that ability anymore- says he’s disappointed in the results. Been going on 2 years
Knee replacements are tricky as the range will always be limited, it’s best with in person guidance unfortunately, may have to try a few different professionals to get some good guidance
Hey Tom, i'm Theo from Brazil. Hope you're fine.
I just found out i'm having chondromalacia patellar. Grade 2.
Can I try these exercises? Hugs.
it's worth a try to keep good movement in your knee! But, move slowly & listen to your body! Don't push through pain 💪🏻
Hi Tom, would these excercises help on recovering from a medial meniscus tear? I injured it a couple of months back and have flare ups when i try to improve my range of motion.
Thanks!
Worth the try as they’re lighter on loading, would check out our hips playlist also for things you might find challenging!
As my doctor said, I got soft cartilage (or runner's knee?, idk) while doing bulgarian split squat with more rom and too heavy weight. Now, I can't even squat with weights properly. I even felt a subtle pain during chair split squats while following this video. Hopefully, I will be able to do this everyday to see what it can do.
Yes gentle loaded movements to bring it back up to strength, would focus on your hips and feet for now
V interested to try this. Osteoarthritis in both knees…..
did it help ?
Do you have a fix ankle one? I have a good routine for my knees but it highlights my weak ankles.
Yeah! Here you go: th-cam.com/video/n6ADu6pRJhQ/w-d-xo.htmlsi=blInk8fwcqPRU4aA
Are these excersises okay post knee injury? I dislocated my knee a year ago and Im so scared to mess it up again, but even after a year of physio my knee has not had much improvement
Been four days since my comment, and after doing this everyday I can say that my knees are feeling really good again.
Do you have exercises for pain behind the knee ?
Do these exercises in this video help at all?
Cartilage damage under patella, so I've found my glutes, hams, soleus have taken over quad functions. Even adductors are trying to help. Isolating quads - like 1-leg dips, sissy squats can really aggravate it. Any tips for restoring quad functions?
It might be worth trying some isolated exercises like leg extensions at first, either using a machine or a resistance band 😁
If you rock forward at the hip for the last one you’ll be doing what is often referred to as a “dickie bird” or drinking bird and it’s amazing for hip strengthening 🤍
Hi Tom, what's your view on bunny hops?
Really like them! Something you should also want to maintain
I am able to bend my right knee confidently (split squat) or kneel; the left is weaker and can be painful! Not sure how to resolve, any pointers?
Keep working on the exercises in this video! Just go as far as you can without pain and with practice the strength will come 💪
Hey Tom. I find that kneeling position really difficult (it’s the same as the Zenith Rotation position), most often because my left foot cramps so much as it hates being bent back like that (like with the tops of my toes on the floor). Is this something to try and ride through and eventually better or is there something you can do to help it? Or can I just do it with my foot toes on the floor - if that makes sense?
Yes you can adjust your feet position to whatever way works best for you 😁 but it possibly would get better with a bit of daily practice!
@@TomMorrisonthanks mate. Tried the routine and I like how my hammies feel! I think the term I was trying to think of is plantar flexion of my foot. I’ll keep trying. I think it’s hated this position since I was a kid so can’t expect things to change overnight!
I've been doing this regularly. My Osgood schlatters bump is nearly gone. I still have a lot of difficulty (pain) kneeling on the chair with r leg ...can't lean back at all.
Be a good one to take out separate and try to do gently 2-3 times per day!
What exercises are good for sciatica?
This blog is a great one to start with
tommorrison.uk/blog/sciatica-lets-kick-its-ass
I have severe arthritis in my knees. Will this help?
Would be good to do regularly yeah!
Good video but I have a replacement knee so most of the knee bends are not possible!
Just go to where you can comfortably, learn to adapt things to what suits your knee
In the first lunge on chair, what if back leg knee hurts?
Bring the leg in a bit closer that should help!
My right knee continues to “pop” when I do any of these-is it something I should push through?
As long as it’s not painful I wouldn’t worry
Is bone on bone on both considered delicate?
If you have a lot of weakness present it can feel like that but gradually strengthening can be a massive help, we have lots of people that have been told they have no cartilage and the knees of a 90 year old or “the worst arthritis they have ever seen” that are actually fine and train just like anyone else, takes a good bit of consistent effort just
my inner (medial) knees were impairing my sitting (Indian style: impossible) after doing a few of Tom Morrison's videos and following along (very very simple movements) I am 95% better. I swear it. My side above my right buttock was just killing me don't know why but after the knee exercises even that's 95% better. OMG, i just needed to work it out. Tom Morrison is SPOT ON. Gonna tell all my pickleball friends about him !!!!!!!!!!
Brilliant!! Keep it up 😄😄
My issue is quad tendinitis its right above the knee and on the quad thats the pain area for me
how did this routine feel on your knee?
I just found out that i cant move my toes at allll its actually crazy all i can move is my big toe i cant move the other toes is this a problem ?
Can cause issues in some people but it’s easy to practice and work on! You’ll find you can do it if you work on it daily for a week or so 😄
Tom.. need your help!!!!
Can you please do a video on pain in the muscles behind the knee?
I've tried hundreds of morons and exercises but nothing works...
(Ache happens when doing long walks or squatting for a period of time. Pain is located at back top left corner of calf)
Can I also do the exercises if I have osteoarthritis?
Absolutely!
@@TomMorrison Thanks, that's great for me!
@@TomMorrisonhow can you be so sure? i myself have destroyed my knees over the last 5 years, trying to make exercises like asian-squat and heel-sits work, although they were promoted as "knee-healthy". I want to do more, but i have lost trust. I can´t afford to destroy them further.
@@cartmansuperstar because these are designed with poor hip mobility and lack of stability and strength in mind, not just the usual “the human body was designed to squat so squats fix everything” which is very bad information, some people need a lot of prep to build a resting squat
@@TomMorrison I am pretty sure, that my menisci won´t even tolerate the pressure from the elevated split-squat and most people with OA are likely to also have degenerated menisci and probably torn. So are you also recommending this with meniscal-issues or only for isolated knee-OA?
Tom you should reshoot this video with closeups of your feet so that we can see the motion in the toes and foot you describe.
We have another few feet ones in a playlist too!
its not working for me .i have problems since adult i cant do squats its painfull if i sit i cant stand up without help
In-person training would be good for you 😁💪
Foot control seems to require ( at least in my case) my fingers going through odd contortions while guiding the toes
Haha yep! Everyone does it!!
My knees are not too bad, but i cannot split my big toe independently from the rest and vice versa.
Good thing to practice!
I tried this for the first time today, October 10, 23.
I had no idea how weak I really was!
I can't lift my toes independently 😭
I also can't do much of the hinges... 😮💨
I feel nauseous and out of breath.
Is that normal?
I am a bit disappointed, but I'm not giving up.
Yeah! If you haven’t been to certain ranges or challenged something for a long time you can get that sick sensation, just keep up with it at your own pace and things will improve don’t worry!
@@TomMorrison, WOW!
Thank you for responding! It's 3:20 am where I am.
You're amazing!
An I will keep going!
@@ayemiksenoj5254 just coming up 9am for me! 😄
@@TomMorrison, good morning and have a great day!