Hope these help you! Comment your experience below (I love to hear from you guys!), let me know what else I can cover for you, and I hope these help you along your journey!! 🙌🏼🙏🏼
One question! Now I had my kneecap broken to pieces a year ago and most of these exercises are what I had to do to rehabilitate. Would you say these are something you could do regularly to support the muscles in the knee or is there a point when you could move on from these. So in short, having any kind of knee injury, will it be essential to do these (or other knee strenghtening) exercises the rest of your life in order to avoid future trouble and pains?
I'm 74. Between meniscus injuries from car accidents, osteoporosis and osteoarthritis, I was told I would be in a wheelchair in two years time. Well, I' m not... but I have a lot of pain and pain pills don't really work. I've noticed that I can't activate or tighten my glut muscles on the right side, which is the side where I have pain. I had walked around with a dislocated tibia for about five months because I was told the pain was all in my head before finding someone who immediately saw what the problem was and corrected it. But there was no follow up on the fact that the connective tissue was pretty damaged and the knee was easily destabilized. Thank you for these simple exercises and explanations. They look very doable for my current condition, not too much or too little.
Loving the progression of these exercises. Clear instructions and visuals. Thanks for this! Having had a meniscus tear surgery months ago, I find these moves very helpful!
I'm 68 and have done yoga for 48 years. I've got hyperextended knees and in a class a new teacher pulled on my quads as I was fully extended, for me, hyperextended. I've had problems since. I have problems getting into child pose or squatting. I've never had any knee problems before then. I'm doing your exercises. They help. I've almost fixed the right knee but the lateral left going down to left gastrocnemius and above on the lateral quad give me problems if I'm.standing too long. It's exhausting trying to get it all figured out. Im.a bodyworker so I'm aware of more than most. I'd appreciate any input you have! And thank you for your videos. They are really wonderful!
I wish, wish, wish you were in SF. My knee 'went out' on me a couple of months ago - after limping forever, going to acupuncture, Kaiser PT (no help at all), I finally stumbled upon your site - within days of starting to do exercises in other vids for knee pain and swelling, well, it's been the ONLY thing that has worked. I cannot thank you enough for sharing your wisdom, time and training, and I look forward to continuing with your vids. Once again, many, many thanks....
Love this workout. Did all of them and got rid of my knees problem after 2 days working through several of your workouts for knees throughout the day. Learned a lot about placement of the muscles and tendons and how to take care of this area. I went to my ballet class yesterday and was relieved not to have any pain whatsoever. More work now but worth the efforts. 🙏😍🌿
I really like all your videos and they have helped me a lot. My question is thar my knee is swollen and it’s difficult to bend it, can I still do these exercises? I injured my knee from running 3-5 miles/ day and did not stop even if it was hurting.
Thanks so much for this, great instructions! I’m trying to strengthen my knees so I feel less pain when doing steep descents while hiking 😢 My favourite is the single leg deadlift!
I have knee pain and diagnosed with meniscus tear. Since I won’t be doing surgery and can’t afford physical therapy right now, this is a very helpful place to start. Thank you
Sorry to hear about your knee. FYI I do have a video specific for meniscus tear exercises! Search "Tone and Tighten Meniscus Exercises" and it should come right up for you here on TH-cam!
I was doing plyos over a year ago and noticed that my knee started to hurt. I didn't hear a pop, nor did I have a moment of sharp pain. I just noticed as the weeks progressed that something was wrong with my knee. I followed the knee acronym RICE for almost 6 months. While my knee doesn't hurt as much as it used to, it still bothers me today. I'm very thankful that a knowledgeable professional like yourself posted these demos. I was able to do pretty much all of the exercises with varying degrees of pain. From now on, I'll be doing them every day. Thanks again for the information. Truly a godsend.
I am 17 years old. I had been sitting in front of my laptop all day long n the lockdown on my chair with really bad posture which had made my knees weak and I literally couldn't walk. I Your earlier videos on knees helped me out immediately and within 2 days my knees were cured. Thank you for that. For all of you watching, make sure you stretch out every joint if you sit for too long.
Thank you so very much for making this excellent video. My knees are killing me & making my movements, rather my overall well being a big challenge. I will definitely try them. God bless you and your family with more success, happiness & great health. With lots of love & respect, Sir.
My pleasure, Muhammad! I hope they help you with your goals. Thanks so much for your comment and kind words; means a lot to me. May God bless you and your family as well!
Thank you, sir! I’ve been doing these for just a few days and already notice improvement. Is the goal to do each exercise every day? That’s what I’ve been doing, but just looking for clarity on what the maintenance level is.
We recently had a winter storm. I had to shovel a lot of ice and snow. Normally I would have sore arms and abdominal muscle soreness. With these 12 minute plank and the 15 minute dumbell exercise no soreness at all! I am amazed. My weight just hit 147 pounds! That is from about 8 monthes ago hitting 175 pounds. I do cardio at the YMCA also. Feeling great!
I'm a masters level cyclist and trail runner, but have had knee stuff plague me for years: nagging pain that isn't ever extreme, just very annoying and can be unpleasant. I'm going to try these now that the off-season is here! I'm hoping it will segue into me eventually being able to squat at the gym pain free. How many times a week do you recommend doing the exercises outlined above? Thank you!
Today was my first day. I did about 5 of the simple exercises, and i feel better already. I'm only 49, but my knees are starting to act up. I know if i can commit to these, i will be good as new. How many times a week do you recommend these ?
Sir, you are one of the honest person I came across, benefited on many issues, just following your advice. Your method are easy and very safe. Thank you.
Hi ! Thank you for this video. I go to the gym 3 times a week. I have been working out my lower body with weights (guided bar squat / hip thrust / bulgarian split squat) and have ignored my knee pain for 2 months now. I'm going to start doing your knee exercises to heal this pain, do you think I can continue doing my workouts with weights on the side? And do you think I have damaged my knees ?
Thanks for this, I'm an older athlete doing a sick load of road, mtn and gravel bike riding. I'm moving into a fall, winter with hot yoga and indoor rock climbing and trail running mixed in. I get some knee discomfort from time to time and I think maybe I need this kind of session regularly. I went thru your full routine just now with 15mins on the C2 rower to warm up. I'm adding a small kettlebell and dumbbells to the squats and lunges.
Thank you for the demonstrations. Been doing these a while now on rest days and it helps quite a lot. The earlier exercises I do weighted too which always helps to build some good resistance. Cheers.
I can't believe how much better I feel so quickly. I'm very thankful for this and other videos of yours. I recommend you to everyone I know with knee issues.
Dr. Jared I loved your video on knee strengthening exercises. I am 66 . Can you show some exercises to sit on floor & get up without anybody’s help. Thanks 🙏
Thank so much for the video that is very helpful to me. If you can please share with us more exercises for knee arthritis patients. Again thank you so much.
In these days, my legs are totally getting weaker. So sometimes my low back is a little painful with knee pain ^_______^ Thank you for this recent video I need it! How do you know??
great exercises, thanks. I noticed that when I got to the squat, I felt a pain in my knee, like click/crunch, which I have been experiencing lately. Is this a familiar problem and anything you'd suggest?
Great tips my favorite video thank you I start to feel better. All are my favorites. Straight leg raise gave me immediate mobility on my knee to do the rest of the exercises.
First here! Thankyou doc for all of your videos. They are helping me with sciatic nerve pains. What state are you in? May god bless you and your family always❤❤🙏🙏🙏
Thanks so much for your support, Nan's Global Kitchen! I'm glad to hear your sciatic symptoms are improving and thanks so much for your comment and support!
Thank you so much. I recommend you to all my riends because your videos alwaus help me. Now to get my knee back in shape. Thank you or making things so simple
I just stumbled upon this video! I plan to get started doing these exercises today. I’d like to know if you have any videos that would help me with being able to go down stairs better. So my story is that I broke my right calcaneus back in 2018. I had surgery and had pins put in and then had them removed in 2020. Unfortunately the surgeon didn’t remove all of them and I’m still having some issues with getting my strength and flexibility back. My biggest problem is going down stairs without Having to hang on to railing like normal. Thanks for any guidance!
I started looking up knee strengthening exercises because I have hypermobility. Hypermobility has made it easier for injury and tendonitis... Do you have any videos specific to hypermobility patients?
10. 2:30 Quad sets. Hold 5-10 seconds, 3 sets of 10 reps 9. 2:38 Straight leg raise. 3 sets of 10-20 reps 8. 3:18 Bridges. 3 sets of 10-15 reps. (hold 3 sec) 7. 3:58 Calf raises. 3 sets of 20 reps. 6. 4:52 Long arc quad (knee extension) 3 sets of 10-15 reps. 5. 5:38 Wall sits. Hold 20-60 seconds, repeat 3 times. 4. 6:18 Air squats 3 sets of 10-20 reps. 3. 7.09 Single leg deadlift. 3 sets of 10-15 reps per leg 2. 7:54 Star lunges. 3 sets of 10 reps per leg. 1. 09:02 Bulgarian split squat. 3 sets of 10-15 reps per leg.
First off, I do not have knee pain (WF, 77). When I try to do a leg raises (one at a time) while lying down, my leg will not straighten at knee unless I push down on knee and pull up on lower leg, or have someone do that for me. So, they're not "frozen" in bent position. In my younger days (into 60s), I danced a lot (weddings, parties, etc.), I'm wondering if I wore out my "lifter." I had xray done after I fell when my shoe got caught in elevator space, and was told there's a bit of fluid on knee (along with an avulsion on top of of bone next to talus), but looks the same as other knee and other knee is almost same re straightening, but a smidge stronger. I can raise a bit better if I'm sitting, but it's messy when lying down. Also, left knee will buckle at times. I can catch myself, but tend to walk where I can reach a solid wall, pole, etc., just in case I don't. Are these the exercises I should do? Note, I cannot sit down, or stand up out of chair without using hands, so squats are out, nor can I sit back onto lower legs, or get up off floor. These have been long-time issues, tho the buckling is new-ish. I don't just fall, the 4-5 times I have gone down, it's been due to stepping in a hole, or catching foot under a cart or elev. space; only once I stepped down of high step and knee collapsed. I'm going to try doing these on daily basis. Blessings!
Need this as my knees paining soooooooooooo much Thanks for vidoes i love them as always love your channel sooooooooooooo much love your exercises soooooooooooo much Thanks Ramya
Never had much of a problem with weak knees myself. Took after my dad's side of the family descended from one of the earliest employees form Europe who were often marrying into indigenous tribes while they were working for a company like the Hudson's Bay company. You need very strong legs when often portaging across Canada in a canoe. My knee hurt for awhile after being in a roll over car accident at age 63 a couple of years ago and so I better do the above exercises if taking on anything new.
Jared, I’ve been getting some left and left ankle and hip pain at age 20 from a muscle imbalance. Could this be healed after I’ve strengthened the other side? Thanks!
Thank u so much , it worked wonders ❣️❣️❣️💜💜💜💟, I am glad I discovered this goldmine of a channel , You are so much better than my doctor , Thank you so much mate
❤️Love the video I did some of them last night. I got injured for not stretching before and after. I learned that the hard way. Even I have insurance, it cost me about $2,000
These exercise I need to do every day now I have found them in one video thank you sir for your wonderful videos,I have difficulty in doing longes and no 1 exercise but still I do in a couple of times . After a year of my ankle surgery I follow your useful videos and doing your exercises .Thanks a lot sir .🙏🙏
I complete 10kms a day. 3kms running (not continously) and 7km walking and then some jumping jacks , lunges etc. I have knee pain and my knees are so weak. So whats the reason i think i am working out more. My goal is reduce fat. Specially underbody fat
Thank you so much im trying to so these exercises but my problem is..that my knee hurts when i walk and in the morning it's very stiff and I have that clicking sound when I lift my leg up and down.Can you pls help me, I love walking and im missing my every day routine as am have to slow down my pace because of this problem. Thanks in advance.
In your another video I found my glutes, abductor aductor ankle all weak.. My total lower body from last 2 year.. Not able to walk properly... I have diagnose with congenital myshenia syndrome but I have recovered alot... Problem is only with lower body... I wish you could train me personally for my healthy life...lots of love From India...
Great list, well presented. I will say you need to improve the sound however. You need a lav mic and throw down and or hang some sound or moving blankets for the room. Used to do this for a living. Audio is only noticed when it is bad.
@@toneandtighten much appreciated! Although I exercise daily with walking 4 miles, my common physical therapy stretching exercises are not working. Do your type of exercises work better than stretching?
This is an awesome video. Exactly what I was looking for. Already feel the benefits just doing the first 5. I had known about the wall squats and air squats previously.
Hope these help you! Comment your experience below (I love to hear from you guys!), let me know what else I can cover for you, and I hope these help you along your journey!! 🙌🏼🙏🏼
Thanks allot i love your channel. I want to ask you about the knee pain
Does calcium deficiency or vitamin D have anything to do with knee pain?
Tips for strengthening ankles. Executing Deep squats for those with knee issues.
One question! Now I had my kneecap broken to pieces a year ago and most of these exercises are what I had to do to rehabilitate. Would you say these are something you could do regularly to support the muscles in the knee or is there a point when you could move on from these. So in short, having any kind of knee injury, will it be essential to do these (or other knee strenghtening) exercises the rest of your life in order to avoid future trouble and pains?
How often in a week should this be done? And do you need all these exercises at the same time or just a combo?
👍👍👍
1) Quad Set- 1:58
2) Straight Leg Raise- 2:37
3) Bridges- 3:17
4) Calf Raises- 3:57
5) Long Arc Quad (Knee Extension)- 4:49
6) Wall Sit- 5:36
7) Air Squat- 6:16
8) Single Leg Deadlift- 7:07
9) Star Lunge- 7:51
10) Bulgarian Split Squat- 9:01
I'm 74. Between meniscus injuries from car accidents, osteoporosis and osteoarthritis, I was told I would be in a wheelchair in two years time. Well, I' m not... but I have a lot of pain and pain pills don't really work. I've noticed that I can't activate or tighten my glut muscles on the right side, which is the side where I have pain. I had walked around with a dislocated tibia for about five months because I was told the pain was all in my head before finding someone who immediately saw what the problem was and corrected it. But there was no follow up on the fact that the connective tissue was pretty damaged and the knee was easily destabilized. Thank you for these simple exercises and explanations. They look very doable for my current condition, not too much or too little.
Loving the progression of these exercises. Clear instructions and visuals. Thanks for this! Having had a meniscus tear surgery months ago, I find these moves very helpful!
Thank you so much, Josephine Sciortino! I'm sorry to hear about your surgery and I hope these things help you. Thanks for commenting!
I'm 68 and have done yoga for 48 years. I've got hyperextended knees and in a class a new teacher pulled on my quads as I was fully extended, for me, hyperextended. I've had problems since. I have problems getting into child pose or squatting. I've never had any knee problems before then. I'm doing your exercises. They help. I've almost fixed the right knee but the lateral left going down to left gastrocnemius and above on the lateral quad give me problems if I'm.standing too long. It's exhausting trying to get it all figured out. Im.a bodyworker so I'm aware of more than most. I'd appreciate any input you have! And thank you for your videos. They are really wonderful!
I wish, wish, wish you were in SF. My knee 'went out' on me a couple of months ago - after limping forever, going to acupuncture, Kaiser PT (no help at all), I finally stumbled upon your site - within days of starting to do exercises in other vids for knee pain and swelling, well, it's been the ONLY thing that has worked. I cannot thank you enough for sharing your wisdom, time and training, and I look forward to continuing with your vids. Once again, many, many thanks....
You are welcome, Emily! I am glad these are working for you and thanks for commenting.
Love this workout. Did all of them and got rid of my knees problem after 2 days working through several of your workouts for knees throughout the day. Learned a lot about placement of the muscles and tendons and how to take care of this area. I went to my ballet class yesterday and was relieved not to have any pain whatsoever. More work now but worth the efforts. 🙏😍🌿
I am so happy to hear this, Elsa J! I am glad you are feeling better and thanks for sharing!
I really like all your videos and they have helped me a lot. My question is thar my knee is swollen and it’s difficult to bend it, can I still do these exercises? I injured my knee from running 3-5 miles/ day and did not stop even if it was hurting.
Thanks so much for this, great instructions! I’m trying to strengthen my knees so I feel less pain when doing steep descents while hiking 😢 My favourite is the single leg deadlift!
You're so welcome! Glad this was helpful!
Six months now from quadriceps rupture surgery. Your exercises help me to recover my strength. Thx a lot.
You are welcome! So glad they are helping!
I have knee pain and diagnosed with meniscus tear. Since I won’t be doing surgery and can’t afford physical therapy right now, this is a very helpful place to start. Thank you
Sorry to hear about your knee. FYI I do have a video specific for meniscus tear exercises! Search "Tone and Tighten Meniscus Exercises" and it should come right up for you here on TH-cam!
@@toneandtighten Thanks so much. I’ll follow up as I do need additional exercises.
I was doing plyos over a year ago and noticed that my knee started to hurt. I didn't hear a pop, nor did I have a moment of sharp pain. I just noticed as the weeks progressed that something was wrong with my knee. I followed the knee acronym RICE for almost 6 months. While my knee doesn't hurt as much as it used to, it still bothers me today. I'm very thankful that a knowledgeable professional like yourself posted these demos. I was able to do pretty much all of the exercises with varying degrees of pain. From now on, I'll be doing them every day. Thanks again for the information. Truly a godsend.
You are welcome! I hope they continue to help you and thanks for commenting.
I am 17 years old. I had been sitting in front of my laptop all day long n the lockdown on my chair with really bad posture which had made my knees weak and I literally couldn't walk. I Your earlier videos on knees helped me out immediately and within 2 days my knees were cured. Thank you for that. For all of you watching, make sure you stretch out every joint if you sit for too long.
That is great news! Thank you so much for sharing!
Which video you were following?
I am facing the same problem
@@Yesrd_21 I followed his videos..It helped me a lot. Then I also went to a physio therapist and that almost cured my problem
@@vsagarlogs9938 ok thanks for your suggestions
I had very painful knees but watching and doing this for only 5 minutes am relieved
Great to hear and thanks for sharing!
Thank you so very much for making this excellent video. My knees are killing me & making my movements, rather my overall well being a big challenge. I will definitely try them. God bless you and your family with more success, happiness & great health. With lots of love & respect, Sir.
My pleasure, Muhammad! I hope they help you with your goals. Thanks so much for your comment and kind words; means a lot to me. May God bless you and your family as well!
Thank you, sir! I’ve been doing these for just a few days and already notice improvement. Is the goal to do each exercise every day? That’s what I’ve been doing, but just looking for clarity on what the maintenance level is.
Yes, daily is great! Glad they are working for you!
single leg deadlifts are my favorite exercise- balance and stability are so important for knee pain!
Absolutely! Thanks for sharing!
We recently had a winter storm. I had to shovel a lot of ice and snow. Normally I would have sore arms and abdominal muscle soreness. With these 12 minute plank and the 15 minute dumbell exercise no soreness at all! I am amazed. My weight just hit 147 pounds! That is from about 8 monthes ago hitting 175 pounds. I do cardio at the YMCA also. Feeling great!
Amazing progress, Samuel!
Just wanted to say, you're amazing Jared!
I appreciate that!
Thank you so much for your channel and all videos'. 🙏🙏🙏🙏
You are very welcome! I hope they are helping!
I'm a masters level cyclist and trail runner, but have had knee stuff plague me for years: nagging pain that isn't ever extreme, just very annoying and can be unpleasant. I'm going to try these now that the off-season is here! I'm hoping it will segue into me eventually being able to squat at the gym pain free.
How many times a week do you recommend doing the exercises outlined above?
Thank you!
Today was my first day. I did about 5 of the simple exercises, and i feel better already. I'm only 49, but my knees are starting to act up. I know if i can commit to these, i will be good as new. How many times a week do you recommend these ?
Sir, you are one of the honest person I came across, benefited on many issues, just following your advice. Your method are easy and very safe. Thank you.
I appreciate your comment so much!
Hi ! Thank you for this video. I go to the gym 3 times a week. I have been working out my lower body with weights (guided bar squat / hip thrust / bulgarian split squat) and have ignored my knee pain for 2 months now. I'm going to start doing your knee exercises to heal this pain, do you think I can continue doing my workouts with weights on the side? And do you think I have damaged my knees ?
Thanks for this, I'm an older athlete doing a sick load of road, mtn and gravel bike riding. I'm moving into a fall, winter with hot yoga and indoor rock climbing and trail running mixed in. I get some knee discomfort from time to time and I think maybe I need this kind of session regularly. I went thru your full routine just now with 15mins on the C2 rower to warm up. I'm adding a small kettlebell and dumbbells to the squats and lunges.
Love your site!
Everything you show is EXCELLENT!
Thank you so much, Yvonne Burks! I really appreciate that comment!
Thank you for the demonstrations. Been doing these a while now on rest days and it helps quite a lot. The earlier exercises I do weighted too which always helps to build some good resistance. Cheers.
You are welcome! I hope you are finding these helpful!
I can't believe how much better I feel so quickly. I'm very thankful for this and other videos of yours. I recommend you to everyone I know with knee issues.
Thank you so much!
Dr. Jared
I loved your video on knee strengthening exercises. I am 66 . Can you show some exercises to sit on floor & get up without anybody’s help. Thanks 🙏
Thank you so much for your comment and suggestion, chandrashekhar Thakkar! I hope these things help you, and I'll see what I can do!
Great video with detailed explanation. Thank you very much!
Thank so much for the video that is very helpful to me. If you can please share with us more exercises for knee arthritis patients. Again thank you so much.
In these days, my legs are totally getting weaker. So sometimes my low back is a little painful with knee pain ^_______^
Thank you for this recent video I need it!
How do you know??
Just a gift I hav, 리뉴얼바디! 😂😂 You're certainly not the only one with these struggles; I just hope they help anyone who needs it! Thanks for commenting.
Nice video on presentaion of exercises for knee stregnth.Thanks
Glad you liked it!
First day doing these exercises and feel a relief on my knee, still recovering from a knee problem and trying to get back on the soccer field
Glad they are helping and best of luck recovering!
I'm feeling very good right now after knee injury. Thank you so much sir ❤️
Great news!
Thank you so much for demonstrating these exercises
My left knee was hurt when it got hit against a iron rod
Will these exercises help?
Doc saves our knee again. Perfect exercises at time like this at home. No. 2 and 3 not only strengthen our knee also have lots of fun doing it.
Thanks so much for the comment! I am glad these are helping you!
great exercises, thanks. I noticed that when I got to the squat, I felt a pain in my knee, like click/crunch, which I have been experiencing lately. Is this a familiar problem and anything you'd suggest?
Thank you Sir for your excellent video on knee pain. Kindly give some video on correction of Bow Legs. 🙏🙏🙏
Thank you Jared! I really needed these exercises! Continue your good work!
My pleasure!
Thank you sir.The exercises you teach in you tube have helped me alot.God bless you.
You are welcome, Charity! I’m so glad they are helping!
Great tips my favorite video thank you I start to feel better. All are my favorites. Straight leg raise gave me immediate mobility on my knee to do the rest of the exercises.
I just started doing these exercises. Thanks for your efforts.
You're so welcome!
These exercises are terrific - thanks so much April 2023
So glad you are finding them effective!
First here! Thankyou doc for all of your videos. They are helping me with sciatic nerve pains. What state are you in? May god bless you and your family always❤❤🙏🙏🙏
Thanks so much for your support, Nan's Global Kitchen! I'm glad to hear your sciatic symptoms are improving and thanks so much for your comment and support!
This video was so helpful! I just started doing these exercises and I can already feel the difference. I’d say the star lunges was my favorite 😍
Thank you so much. I recommend you to all my riends because your videos alwaus help me. Now to get my knee back in shape. Thank you or making things so simple
I appreciate your support!
I just stumbled upon this video! I plan to get started doing these exercises today. I’d like to know if you have any videos that would help me with being able to go down stairs better. So my story is that I broke my right calcaneus back in 2018. I had surgery and had pins put in and then had them removed in 2020. Unfortunately the surgeon didn’t remove all of them and I’m still having some issues with getting my strength and flexibility back.
My biggest problem is going down stairs without Having to hang on to railing like normal. Thanks for any guidance!
I just started a new Driving job. My knee started to hurt from how hard I have to hold the brakes. This really helped me!
I am glad this helped you and thanks for sharing!
I just need to train my knees and my foot and boom I can run again like 1 year ago. I was mega fast lol. Hopefully the exercises will work ty sir
Getting back to 100% - that's the goal! Hope these help you to get there. Thanks for commenting!
I love the exercises. Sometimes I practice them while on lunch.
Thank you for sharing.
Good for you! You are very welcome!
I love this! Do you have a video for fixing a knee cap that moves laterally while extending?
thank you, I feel relief in my knees. Your exercises are awesome and will keep watching and doing the exercises
Wonderful news! So glad to hear!
I started looking up knee strengthening exercises because I have hypermobility. Hypermobility has made it easier for injury and tendonitis... Do you have any videos specific to hypermobility patients?
10.
2:30 Quad sets. Hold 5-10 seconds, 3 sets of 10 reps
9.
2:38 Straight leg raise. 3 sets of 10-20 reps
8.
3:18 Bridges. 3 sets of 10-15 reps. (hold 3 sec)
7.
3:58 Calf raises. 3 sets of 20 reps.
6.
4:52 Long arc quad (knee extension) 3 sets of 10-15 reps.
5.
5:38 Wall sits. Hold 20-60 seconds, repeat 3 times.
4.
6:18 Air squats 3 sets of 10-20 reps.
3.
7.09 Single leg deadlift. 3 sets of 10-15 reps per leg
2.
7:54 Star lunges. 3 sets of 10 reps per leg.
1.
09:02 Bulgarian split squat. 3 sets of 10-15 reps per leg.
Thanks for helping others out!
Hi doctor. How often should we do this and for how long a day? My main concern is i cant bend enough it hurts but tolerable. Thanks much
You are the best. You explain so clearly and precisely , thank you Dr.
Thank you so much and you are welcome!
You are welcome Dr. You are the best.
First off, I do not have knee pain (WF, 77). When I try to do a leg raises (one at a time) while lying down, my leg will not straighten at knee unless I push down on knee and pull up on lower leg, or have someone do that for me. So, they're not "frozen" in bent position. In my younger days (into 60s), I danced a lot (weddings, parties, etc.), I'm wondering if I wore out my "lifter." I had xray done after I fell when my shoe got caught in elevator space, and was told there's a bit of fluid on knee (along with an avulsion on top of of bone next to talus), but looks the same as other knee and other knee is almost same re straightening, but a smidge stronger. I can raise a bit better if I'm sitting, but it's messy when lying down. Also, left knee will buckle at times. I can catch myself, but tend to walk where I can reach a solid wall, pole, etc., just in case I don't. Are these the exercises I should do? Note, I cannot sit down, or stand up out of chair without using hands, so squats are out, nor can I sit back onto lower legs, or get up off floor. These have been long-time issues, tho the buckling is new-ish. I don't just fall, the 4-5 times I have gone down, it's been due to stepping in a hole, or catching foot under a cart or elev. space; only once I stepped down of high step and knee collapsed. I'm going to try doing these on daily basis. Blessings!
Thank u for these helpful exercices. Should we do a warm up before doing these exercices ?
You are welcome! A warm up is not necessary.
Need this as my knees paining soooooooooooo much Thanks for vidoes i love them as always love your channel sooooooooooooo much love your exercises soooooooooooo much Thanks Ramya
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
Never had much of a problem with weak knees myself. Took after my dad's side of the family descended from one of the earliest employees form Europe who were often marrying into indigenous tribes while they were working for a company like the Hudson's Bay company. You need very strong legs when often portaging across Canada in a canoe. My knee hurt for awhile after being in a roll over car accident at age 63 a couple of years ago and so I better do the above exercises if taking on anything new.
Thank you for the video! I’ve done it once and already feel relief. How often should I do these exercises per week?
Jared, I’ve been getting some left and left ankle and hip pain at age 20 from a muscle imbalance. Could this be healed after I’ve strengthened the other side? Thanks!
All Good stuff.....the first 6 really helped me from day 1. Thanks so much! Canadian fan.
Wonderful news, John! You are very welcome and thanks for sharing!
Number 1 for sure!!!!
Thank you sir because of your exercise my knee joints has been recovered
Wonderful news! You are very welcome!
This is definitely going to help me. No equipment needed and safe to do at home. Thank you
You bet! I hope it does help!
Life saver ...this worked like magic thanks mate ..
You're welcome! I am so glad to hear it helped!
My knee pain reduced drastically tysm.. Btw should i do all this before a run or after?
Ty for all your videos very helpfulty so much
Thankyou sooooo much sir for the wonderful knee exercises.I just want to know the level of the bench for exercise no 1.pls suggest.God bless you .
Thank u so much , it worked wonders ❣️❣️❣️💜💜💜💟,
I am glad I discovered this goldmine of a channel , You are so much better than my doctor , Thank you so much mate
You're welcome 😊 I appreciate your kind words and support!
Good exercises. If knee in pain, can go for advance exercises from no 6 to 1.
❤️Love the video I did some of them last night. I got injured for not stretching before and after. I learned that the hard way. Even I have insurance, it cost me about $2,000
Thank you for sharing! I hope you find these helpful!
Look interesting.
Coz my knee need thi xercize.
Tq for sharing
You are welcome! I hope it helps!
As always this was very informative. Thank you Dr. Beckstrand.
You bet, Ricky! I am so glad you found it helpful!
These exercise I need to do every day now I have found them in one video thank you sir for your wonderful videos,I have difficulty in doing longes and no 1 exercise but still I do in a couple of times . After a year of my ankle surgery I follow your useful videos and doing your exercises .Thanks a lot sir .🙏🙏
You are welcome! I hope you feel better soon!
@@toneandtighten
Thank you sir.
Very impressive,keep making vedios and thanks for tips i pray you always be happy ❤❤❤❤
Thank you so much 😀
Superb exercises. God bless you. 🙌
Thank you, Shilpa Dhoot! I hope these help you out!
Please help me. What to do when it just hurts so much, I can't do more than half of them because my knee hurts when i do the exercises.
Thank you
Please make more videos this really helps
Maybe this is a silly question.... but what's the difference between the lateral lunge and the rotating lunge? Thank you!
Thank you so much for this helpful tips, my knee pain feel much better 🙏😇
You're so welcome!
It’s a great find for me. And a great resource. Thank you so much.
You are welcome, Jonathan! I am glad you are finding this helpful!
Thanks Doctor for the big help
You are welcome, C Vega! I am glad you found these helpful!
I'm from Pakistan
Sir your video very helpful for me ☺️😊😉 thanks a lot 😊
You are welcome!
Thanks for sharing
Wonderful set of exercises. Thanks you.
You're so welcome! I am glad you like them and thanks for sharing!
I complete 10kms a day. 3kms running (not continously) and 7km walking and then some jumping jacks , lunges etc. I have knee pain and my knees are so weak. So whats the reason i think i am working out more.
My goal is reduce fat. Specially underbody fat
Thank you so much for your video I will start doing it.
You are welcome! I hope these exercises help!
Thanks Doc! I wish my knees would just work, but I suppose I'm gonna have to do the work. Great ecercoses :)
You can do it! I hope you feel better soon.
Thank you so much im trying to so these exercises but my problem is..that my knee hurts when i walk and in the morning it's very stiff and I have that clicking sound when I lift my leg up and down.Can you pls help me, I love walking and im missing my every day routine as am have to slow down my pace because of this problem.
Thanks in advance.
In your another video I found my glutes, abductor aductor ankle all weak.. My total lower body from last 2 year.. Not able to walk properly... I have diagnose with congenital myshenia syndrome but I have recovered alot... Problem is only with lower body... I wish you could train me personally for my healthy life...lots of love From India...
My favorite was number 2 because it seemed to exercise/stretch every muscle, tendon, and ligament impacting the knee
I am so glad you enjoyed that exercise!
Great list, well presented. I will say you need to improve the sound however. You need a lav mic and throw down and or hang some sound or moving blankets for the room. Used to do this for a living. Audio is only noticed when it is bad.
Very helpful 👏
Glad you think so!
Very effective excercises ...I got relief from knee pain in two days...
Great to hear! Thanks for sharing!
Great video, Jared. Can these exercises be done daily?
Yes, absolutely!
@@toneandtighten much appreciated! Although I exercise daily with walking 4 miles, my common physical therapy stretching exercises are not working. Do your type of exercises work better than stretching?
Could you do a few stretches to help planter fascialtis
Here you go! th-cam.com/video/zMUWbzxuw7s/w-d-xo.html
I am seventy six years old.kindly guide me excercise to get relief from knee pain.Thanks
This is an awesome video. Exactly what I was looking for. Already feel the benefits just doing the first 5. I had known about the wall squats and air squats previously.
Awesome! Glad you found this video helpful.