Did you try the exercises in this video? What did you think? Leave me a comment below! Also remember that in many cases the hips are half the problem - in order to address this issue fully you must also consider what's happening at the foot and ankle. Be sure you check this video out as well: th-cam.com/video/MHqMLLjmDPI/w-d-xo.html Hope this helps you to feel better soon! Thanks so much for watching 🙏🏼🙏🏼
Sir I have knock knees with little bit fat on thighs so it possible that the fat could be burnt with these exercises as well as knock knees correction.
I saw many comments asking how often and after how long you should see results, from the Doctor's answers: you should do these exercise *5 TIMES A WEEK* and if you're consistent you should see an improvement *after 10-12 WEEKS* . Hope it helps 🤗
Personally, I have been getting a lot of inner knee pain due to weak abductors, over-active adductors and general hip instability working as a builder for 17 years. I actually notice the difference immediately after I do these exercises and a significant reduction in pain. But I agree, it takes weeks to train the right muscles to activate and strengthen. Consistency and correct progression is key in my experience
I would strongly recomend everyone trying to do this also look into flat foot exercises, i tried for years to fix my knoc knees with minor improvement, altough less injuries, until i stumbled accross a video from japan about fixng knock knees and false hips by fixng your flat feet.... it was instant improvement. These exercises in combination with flat foot exercises (wich he has as well) are making HUGE difference. I can see my knees straight for the firs time in my life! Atm only whe im consciously holding it, but it gets easier everyday and less bad when relaxed. 😊
Sir , I said thanks to you before, and I want to say it again, I followed your method for neck pain, and it totally changed my life, with pain I faced it very difficult to concentrate on studies and felt lazy most of the time. But now I feel really great, God bless you .....
@@toneandtightenI recently noticed this problem and have been trying to fix this for years but none worked. I have been watching you for a long time and you are my last hope. I feel sucidal
I need to start practising this out. I have serious knock knees, and because of that, i don't no longer wear tight jeans or shorts in public places. I will come back here to confirm improvements after 12 weeks of consistent practice starting from April 1st
If you have knock knees and are considering surgery please DONT. It seems like an easy out but it will not fix the problem. This issue is 100% correctable through various exercises. I had pretty bad knock knees most of my life and got rid of them thru exercises. It was a HUGE self conscious thing for me and I now I feel better than ever.
@@rjuyyy2778 The ones in the video do help but what seems to help me the most was doing a weighted and seated good morning. It opened my hips and made it feel natural to walk with arches in my feet and my knees further apart. I did it with a barbell behind my upper back. The main thing for me was strengthening the arches in my feet before I saw the progress with that “good morning” exercise. When you have knock knees one of the biggest hinderance causing it is flat feel. You can also practice the “primal squat” to progress your hips and feet. Just make sure that your feet aren’t flat and that your forcing the arches in your feet. It will be hard at first because when you have knock knees your whole life you never use these muscles but in about a month I had fully reconstructed arches that felt natural. I know with knock knees it’s easy to think the problem is with the knee but it isn’t. Strong foot arches, hip flexors and abductors are key.
1.1:54 figure 4 step, hold for 20 seconds each side and 3 sets 2.3:48 groin stretch, hold for 20 seconds 3 sets 3. 4:14 Clamshell, 10 to 20 reps on both sides 3 sets 4. 5:26 side lying hips abduction, 10 to 20 rips on both sides 3 sets 5. 6:22 Side plank 10 reps on each side 1 set 6. 7:28 squats,10 to 20 air squats 3 sets 7. 8:45 heel touches ,10 to 20 reps each side three sets
Thank you so much. I’ve been doing these types of stretches for a long time (each time I go to the gym, so not super consistently) and I have suffered with these knees for my 25 years 😂 but these stretches and exercises have always helped with relief. I’ve been able to get over most of the self consciousness about my knees over time, so now I’m fully focused on doing these just for relief and not cosmetic reasons. It’s a lot easier to stay consistent when you’re doing it for your own health.
@@harshalrasaniya5351 No, not corrected. Just relieved. The difference in how they used to look is only slightly noticeable maybe because I was inconsistent. But do these exercises anyway. I’ve been doing exercises like these really ever since I began going to the gym about 12 years ago off and on. I’d do these stretches at home every once in a while too during those years. If you could be consistent on this you may have even better results. But there’s not much out there that will truly correct knock knees to straight legs without medical intervention if you suffer severely. Above all else, you got this either way. Don’t give up. Good luck my friend!
@@jonfonts4050I’m wondering this too, I think they do but this person said they weren’t consistent with it. Other people in the comments said it corrected their knees though.
This is helping a lot with knee pain and stiffness, especially on the side where I had the tibia fracture. I feel like I’m walking better, too. I’ve decided to take a picture of my legs once a week, and I’m keeping a journal. Oh, and it’s also helping with some stiffness I’ve had across one side of my foot on the injured side. I’m in a support forum for TPF, and I’m going to share this with them. Thank you!
@@IssaKhanBrat Honestly not much. I’m back in PT for back pain, and part of that is due to tight quads and hips. That actually is part of the reason I’m still having problems with knee valgus. I really worked hard at this, so it’s frustrating. But, I’m also 70, and I know it takes longer to heal (and get in shape).
@@Mori575 I was really hoping this would help, but honestly, I gave up, and maybe I should have given it more time. Still, I’ve worked hard to “solve” my problem. I did PT, and I have been doing exercises for well over a year now, and nothing. It’s really disappointing. I’ve tried several videos that claim to help correct this condition, and I don’t think they work. My PT said that building up the thigh muscles helps, so I keep working on that. It’s a really difficult muscle to enlarge because it’s so big to begin with. Also, I had a tibia plateau fracture that required surgery, so that has made things even harder. I’m able to do everything I want, but it is frustrating seeing how my knees tend to bend towards each other.
I would love to see this work with someone who actually has their knees in this condition. With someone who doesn't have the problem, demonstrating this is very easy. Do you have any case to show before and after these tips?
I’ve been suffering from knocked knees since I was a child without even know this was fixable. I believed I was born with it therefore had to live with it. But I learned from ur video I still have hope. I’ll do those exercises religiously!!
omg i have knock knees and the only thing i ever worked on is normalizing my walk but it never worked on knock knees… im on a marathon of you videos but this is such an emotional journey for me ironically the pain you pointed out are also pains i have felt and i never thought it was due to knock knees… i could cry😭
I've been doing this exercises once or twice a day for 1 week now. I'm already feeling a great improvement, my pelvis used to make a loud and painful cracking sound everytime I tried to get it in right posture, that's now almost 100% gone. I now tend to stand in correct way more naturally. Also my legs used to be kind of an insecuritie since I go to the gym, and knock knees made them look so weird, that's getting fixed too. Still tryna figure out how to walk correctly lol
@@fakhrimasmoudi4671 yes, they are helpful. I do them every day before going to the gym. Results don't come instantly, but just do the exercises and eventually you will feel the effects
@@dantevalentin8849 thank you my friend im just scared of useless of this exercices but now you bring back the hope to me but i want to Ask you how old are you?
I’m so glad I found this video. I have scoliosis, pelvic tilt, knock knees, duck feet, and forward head posture. I think these exercises along with the ones my physical therapist gave me will get correct my problems. I just don’t want to have to get surgery to correct my problems.
@@queenofhearts9186 no haven’t seen any improvement yet only been doing it once everyday from this week I will try to do it twice everyday consistently will keep you updated
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
I was searching for this type of video but after long time I got this, When I was walking my right leg knee is moving or leaning inside but after watching this video I hope, I will make it better by Your Exercises. Thanks a lot sir ❤ .
woah I'm so happy to have found this channel. putting a band around my knees while I squat is a game changer for my form!! can I always use a resistance band or am I supposed to graduate off it?
Appreciate your efforts, I am 38 and have sedentary lifestyle. Watching your video motivates me. From past 20 years I haven’t gone for jogging and it would be great if you can guide us on to start again.
I had a tibial plateau fracture that required surgery in early November 2021. I’ve been very vigilant about continuing to do my PT exercises, and I’ve made a lot of progress. However, I’m definitely having trouble with my knee rotating in. In fact, I had a TPF on my other leg about 12 years ago that wasn’t nearly as bad, but I have a similar problem with that knee. It’s also not as bad, but I definitely look knock kneed, and it’s the one thing that really bothers me. These are all exercises I know I can do, although my range of motion is complete on my injured leg yet. It’s close!! I’m going to start doing these right away, and I’ll definitely report back. Thank you!
@@tannerwiseman5325 I think it takes a lot longer than people expect. It’s 7 months since I posted, and it doesn’t look any better. However, I’m just finishing up PT for back pain! I discovered that my quads are very tight, and that impacts my hips. Both of those things can contribute to *collapsed knees.* I’m continuing to work on it, but I’m trying some other things for now.
@@MrScofield7 Not really. I was hoping this would help, but it’s not a miracle cure. I will tell you that I’m doing much better overall. I’m using my treadmill on a regular basis, riding, cleaning horse stalls, and doing everything I did before. But I’m still knock kneed. It’s not horrible, and I’ve somewhat gotten used to “the look,” and as long as that’s not holding me back, I can’t really complain. I’ll also be 72 next month, and I haven’t looked great in shorts even before my injuries!! What’s most important to me is being active.
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
The more I learn about anatomy, the more I'm amazed at how connect every muscle is. I have knock knees, flat feet and tight hips and tight low back as well as tight pelvic floor. Who knew it was all related? 😂
✨️I have had this issue for several years but didn't notice it until 2019. Did I do anything about it? No! Now I will! I will try this for 10-12 weeks and give a review! Hope this helps!!✨️
I have a mild knocked knees nothing serious but i am not happy with it.. As it's affecting my confidence.. I am starting today... I will be updating this every week......
I had some major breakthrough so I thought I’d share!! If anyone is like me and their knees go in when they run, I searched for a long time to try to fix it and did all kinds of exercises. What finally helped me was a chiropractor. Obviously all are not the same but I’ve been going for about four weeks and my knees are already almost to the level of a normal person as well. I’ve searched for so long so I thought this might help someone, everybody isn’t the same though but it’s worth a shot!! Another exercise they gave me was lying on the ground with my legs on a chair or short table at 90 degrees. I do tbis for 20 minutes a day
@@katherinebarahona4878 They started by taking x rays and he explained that my pelvis was tilted forward 48 degrees, and the normal amount is 20 degrees. So apparently that’s what was contributing to the problem and I had some other issues such as scoliosis and my head is too far forward. But I go 2-3 times a week and it’s so much better. He has been hitting the spots around I guess my tail bone, knees, hips, pretty much everything in that area to try to get my legs straightened up. For reference I am only 16 years old so it could be different, but it should help a good bit!!
@@MrScofield7 I thought it was working and maybe it did some but it didn’t fix the problem completely. I would suggest just do hip and glute strengthening exercises.
After learning of 'banana legs' and 'knock knees' I see so many people on the street suffering from either or both and feel like telling them all this. Thank you for the demonstrations, very helpfull.
Agar aapko knock knees ki samasya dur karni hai toh iske liye physiotherapy sabse achcha treatment hota Hai isme Bina cut or dard ke treatment hota Hai agar aapko yah treatment karana hai toh aap mujhe bataiye mai experience doctors ko jaanta hu 😊
Will These Exercises Help Correct Knock Knees?plz tell me, I am 16 years old And since 1 year I have this problem plz tell me should i go to the doctor or do this all exercises will cure my knockknees,🙏🙏🙏🙏
I am excited about trying these exercises! I have very bad knock knees since childhood. Always thought it was just how I was built! Anyway...my other issue is high arches in my feet which make my feet supinate and I roll my ankle outward. As a result, I have sprained my ankles quite a few times in my 67 years. What are some exercises that can help with that issue?? Thank you for this video!
@@King_Crimson69 I have knock knees and I’ve been trying to cure it for 2-3 yrs. I don’t know what to do specifically. The exercise in this video will be enough? Or do you have any thing to add(?).
Dear Doctor JARED THANK you for those videos. I am at the knee pain category. 77 years old but filling and being good. I am following for a year now a hormonal anti androgen therapy one shot every 3 months. We have decided with my oncologist to follow intermittent scheme and stop it until PSA rises again. After one year I fell that I have lost some muscle mass and this could be one of the causes of my knee pain. I Am planning to follow this routine for a month before going to second step. My question is: Is something that I could do to help myself with this muscle weakness I experience? Thank you once again Doc Chrys Fountoulis retired veterinarian who has treated many horses feet. Warmest regards from Greece
Cant wait to do this for me i slip and fall yesterday and today my knees and arms were paining love your channel sooooooooooooooooooo much love your channel sooooooooooooo much
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
Normally not, only if your heavy and put alot of weight on the knees they will become knocked again. If your not heavy the knees will stay like they are.
Thank you so much for this video! I'm going to do these exercises every day over the summer. I have pretty severe knock knees, and I have marching band in just a couple months. For marching band, I need to be able to touch my heels and then march. This is impossible for me right now because my knees overlap a ton if I touch my heels. Not only does this cause pain, it makes me not able to march because my knee has to go out and around my other knee. I was a freshman this past year and just did the best I could with overlapping my knees, which often left bruises, but it's gotten a lot worse. I couldn't march at all right now. My band is tiny. They really need me marching and I really want to. Do you think fixing my knees in 2 months is a realistic goal? Doesn't have to be perfect. Just good enough
Update: I started the exercise routine, and I can already touch my heels!!! Obviously, I still need to do it every day to build the muscles up, but I figured out how to activate them. I'm going to be able to march thanks to you. Thank you so much
Tysm for sharing the video I've been feeling alot insecure cuz of my knees i hope ill have the same normal leg as b4, Started the exercise today will share the improvement later!
Ive always had issues with my knees. Im 16 and when i was younger my physio therapist gave me exercises to do but i never did them because i hated exercise and was too lazy. Im hoping this video can help!!!
Thank you so much for this video. I have a knock knee problem, I would appreciate that if you tell me how many times I have to do these exercises?, and how long will it take for treatment this problem?
I realize now I've been doing it wrong and making it worse. I've been using the resistance band but I had it below my knees. I've been doing squats like that for weeks and lately I felt like my knees are getting so bad I can barely walk right, like my balance is off and I walk like I'm drunk. Now I realize after watching this the band has to be ABOVE the knees. 🙈 When you mentioned it's caused by the hip ( and ankle), I never knew that before. thank you
When I was a baby, my legs were tied together and I was kept in that position a lot of the time until I was 6 months. I have had leg problems all my life and I'm not sure but I think having my legs tightly tied together for the first 6 months of my life really messed with me.
Have had this problem since I embarked on aerobics, that is about six years ago. Think I've been doing it wrongly, but with the correct positioning of my knees, they'll be normal again .
Is there a difference between having knock knees that are due to structural issues vs muscular? I do not have knee valgus anymore when squatting because I worked on pushing my knees out. However I still have knocked knees. I still cannot stand with my feet together because my knees touch. I don't have pain from having knock knees but I'd like for my body to be able to function normally especially.
Hi doc. I lean forward when I squat which makes my lower back hurt, any tips to help and what do you think might be causing it? Thank you, I love your videos, very helpful
Hi Haider! Most causes of the forward lean are lack of a hip hinge (make sure your butt goes back first and your weight stays through your heel, not your toes) and limited ankle range of motion. Work on improving your ankle mobility and you should notice a difference! th-cam.com/video/D327Pwt-ONs/w-d-xo.html Hope that helps!
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
for the side plank I cant put my feet together because I have knocked knees also for the clamshells and sidelying abduction I dont feel it in my hips I feel it more in my knees and leg. It would be great if you could answer those questions for me. Thanks!
Thnkuh bro i came to watch yr video beacuse i play cricket and im a fast bowler so my coach said it will be oky till state team but it would be a big problem for you in international team.. And i thought i just walk and run in that way but now i discovered i have knock knees i noticed that in batting also my legs bump each other while taking a single run and while bowling most of the time my legs bump and i fall sometimes while taking jump.. Even in my Run up my legs bump 🥲 tysm i will try this and fix this.. But im a 14 yr girl so.. Will it be oky?? Edit: And plz dont delete this video😢
first of all thank you very much! Very helpful. I am a Pilates reformer and yoga instructor and see that many people have weakness in only one leg and a markedly different muscle tone. In such a situation would you recommend stretching and practicing unilaterally? Or just more sets on the weak side?
Great question! Imbalances are typically overcome with more unilateral work. Work each leg/side of the body independently and, with consitency over time, the problem should resolve. Hope that helps and thanks for commenting!
Hi Dr Jared - just found your video last night and I'm trying it out. I have trouble with the heel touches with my left leg on the stair - one reason is railing is behind me. Any suggestions on a way to get started on that side? i can only lower the right leg an inch or two.
How many times a week do you do it? I've been doing mine for about five times a week for about a month now. My knees are not as knocked together as before, my knee pain has reduced and my knee is coming gradually into alignment with my foot. Oh yeah. So I do these exercises in the mornings and I do the flat feet exercises at night. I recommend you do both to see results. But it's gradual and requires a lot of consistency even if it hurts sometimes to do it. All the best.
So I definitely have knock knees and I’ve had them since childhood, I don’t know what the reasons are. I also noticed I have flat feet. I am 31 years old, and my question is at this age is it possible to change or fix them with these exercises?
Hi doc , exactly 2weeks back I sprained my left ankel so currently I am able to walk but not very good . Anyways I'm doing exercise to increase mobility and strength of the ankel after a sprain (from your own TH-cam video) , so is it okay if I walk and will it worsen the injury or should I take rest ?
Sorry to hear about your ankle. Honestly it depends on the severity of the sprain, but after 2 weeks you should be able to start some gentle rehab exercises within your pain tolerance. I don't know if this is the video you found, but these are some good, simple exercises to get you started: th-cam.com/video/Ehan_VI7p4c/w-d-xo.html Hope that helps!
@@toneandtighten but I was able to walk from 10th day after my injury,and after 3 days I have a basketball tournament so is it possible I can play si can you please let me know some fast method to recover
Hi Jared, any chance you could share a video on how to stretch sore hips from long running? I’m a runner and one of my hips started to bother me. Thanks a lot
Did you try the exercises in this video? What did you think? Leave me a comment below! Also remember that in many cases the hips are half the problem - in order to address this issue fully you must also consider what's happening at the foot and ankle. Be sure you check this video out as well: th-cam.com/video/MHqMLLjmDPI/w-d-xo.html Hope this helps you to feel better soon! Thanks so much for watching 🙏🏼🙏🏼
i tried it really it's very useful to me thank you so much sir again.
This is exactly what I need!! Thank you! So grateful I found your channel! ❤️🙌🏾
Sir I have knock knees with little bit fat on thighs so it possible that the fat could be burnt with these exercises as well as knock knees correction.
ITS RELLY VARKING OR NOTTT..
@@khusboosingh7894kya apka knock knee shi hua kya age h apki?
I saw many comments asking how often and after how long you should see results, from the Doctor's answers: you should do these exercise *5 TIMES A WEEK* and if you're consistent you should see an improvement *after 10-12 WEEKS* . Hope it helps 🤗
Will the knees go back if I stop doing the stretches
@@iAmTheFoeOfInhumans yes as long you keep good posture
@Marina Silvia Finetti what if a person with healthy legs do these streches
@@pranavreddy817 I guessed they would just have stronger legs, the purpose of the exercise is to train muscles that support the knee 🤔
Personally, I have been getting a lot of inner knee pain due to weak abductors, over-active adductors and general hip instability working as a builder for 17 years.
I actually notice the difference immediately after I do these exercises and a significant reduction in pain. But I agree, it takes weeks to train the right muscles to activate and strengthen. Consistency and correct progression is key in my experience
I would strongly recomend everyone trying to do this also look into flat foot exercises, i tried for years to fix my knoc knees with minor improvement, altough less injuries, until i stumbled accross a video from japan about fixng knock knees and false hips by fixng your flat feet.... it was instant improvement. These exercises in combination with flat foot exercises (wich he has as well) are making HUGE difference. I can see my knees straight for the firs time in my life! Atm only whe im consciously holding it, but it gets easier everyday and less bad when relaxed. 😊
Thanks so much for sharing!
Still..how much time does it take
Does it matter? As long as you improved, it's never going to take more than a year.
Xan you tell me which video from japan?
where can i find those exercises for flat feet
Comments are giving me hope that my knock knees, knee pain and flat foot deformity can get better... I'll definitely start doing these exercises!
Same bro
Doc, I’ve had my fair share of knee issues, you are the ONLY one who has helped. Your various knee pain video are INCREDIBLY helpful. Thank you sir.
You are so kind, Dhruv Patki! I am happy to hear you are improving!
please update, does this exercise help, if yes how much time does it take
Update?
@@Hridoy7-Ralmost all good now! Occasionally some pain from my martial arts training, but this really helped.
@@toneandtightenhello sir i have one knock knee are this exercises are helpful to me also
My issues is that when I stand up my knees go slightly inward. It makes me feel self conscious especially when I wear shorts. Thank you for this
Hey any progress with these exercises?
Bro sameeeeee
Fr
hi any progress with this Exercises?
Same here 😢
I’m only nine yrs old and cause I’m young this really helped I just looked at the comments and did it 5 times a week for literally 10-12 weeks Thanks!
You are welcome!
I'm doing these every other day for 2 months straight already and I'm seeing results. So happy😽
What's your age
And what type of exercises you are performing can u please tell us?
Sir , I said thanks to you before, and I want to say it again, I followed your method for neck pain, and it totally changed my life, with pain I faced it very difficult to concentrate on studies and felt lazy most of the time. But now I feel really great, God bless you .....
This totally makes my day, Amal! Thanks so much for sharing with me and may you continue to be blessed with health! 🙏🏼
I got a lot of hope from your words💗🥺
@@toneandtighten please help me , I don't have knock knees but doing gym for years I got big quads and now they both touch so what should I do ?
What machine in the Jim should I use for this
@@toneandtightenI recently noticed this problem and have been trying to fix this for years but none worked. I have been watching you for a long time and you are my last hope.
I feel sucidal
I need to start practising this out. I have serious knock knees, and because of that, i don't no longer wear tight jeans or shorts in public places. I will come back here to confirm improvements after 12 weeks of consistent practice starting from April 1st
mee too broh
Bro what is ur age just asking cuz I’m almost 15 so I want to know that this age is good or not for starting
@@unknownguy4358 don't worry bro im 2 year older then you and im saying from expereince you can start right now its better you start it right now
Remind me when you come back
Let's do this brother ❤
If you have knock knees and are considering surgery please DONT. It seems like an easy out but it will not fix the problem. This issue is 100% correctable through various exercises. I had pretty bad knock knees most of my life and got rid of them thru exercises. It was a HUGE self conscious thing for me and I now I feel better than ever.
Thanks for sharing!
which exercises did you do? the ones shown in this video?
@@rjuyyy2778 The ones in the video do help but what seems to help me the most was doing a weighted and seated good morning. It opened my hips and made it feel natural to walk with arches in my feet and my knees further apart. I did it with a barbell behind my upper back. The main thing for me was strengthening the arches in my feet before I saw the progress with that “good morning” exercise. When you have knock knees one of the biggest hinderance causing it is flat feel. You can also practice the “primal squat” to progress your hips and feet. Just make sure that your feet aren’t flat and that your forcing the arches in your feet. It will be hard at first because when you have knock knees your whole life you never use these muscles but in about a month I had fully reconstructed arches that felt natural. I know with knock knees it’s easy to think the problem is with the knee but it isn’t. Strong foot arches, hip flexors and abductors are key.
@@logos29 How much days a week?
@@logos29 Is it recommended to do it before a session (specifically lower body)
1.1:54 figure 4 step, hold for 20 seconds each side and 3 sets
2.3:48 groin stretch, hold for 20 seconds 3 sets
3. 4:14 Clamshell, 10 to 20 reps on both sides 3 sets
4. 5:26 side lying hips abduction, 10 to 20 rips on both sides 3 sets
5. 6:22 Side plank 10 reps on each side 1 set
6. 7:28 squats,10 to 20 air squats 3 sets
7. 8:45 heel touches ,10 to 20 reps each side three sets
Thanks
Thnx
Thnx
I Can't do The Side Plank 😭 Can I Skip it ????
Yes you can @Aryaman_Mehta
Thank you so much. I’ve been doing these types of stretches for a long time (each time I go to the gym, so not super consistently) and I have suffered with these knees for my 25 years 😂 but these stretches and exercises have always helped with relief. I’ve been able to get over most of the self consciousness about my knees over time, so now I’m fully focused on doing these just for relief and not cosmetic reasons. It’s a lot easier to stay consistent when you’re doing it for your own health.
so ur knock knees got corrected? and after how much time
???
@@harshalrasaniya5351 No, not corrected. Just relieved. The difference in how they used to look is only slightly noticeable maybe because I was inconsistent. But do these exercises anyway. I’ve been doing exercises like these really ever since I began going to the gym about 12 years ago off and on. I’d do these stretches at home every once in a while too during those years. If you could be consistent on this you may have even better results. But there’s not much out there that will truly correct knock knees to straight legs without medical intervention if you suffer severely. Above all else, you got this either way. Don’t give up. Good luck my friend!
@@waterclosetco okok
So basically these exercises don't correct knock knees?
@@jonfonts4050I’m wondering this too, I think they do but this person said they weren’t consistent with it. Other people in the comments said it corrected their knees though.
Just after a few minutes I already feel relief in my hip. Thank you!
You're welcome!
This is helping a lot with knee pain and stiffness, especially on the side where I had the tibia fracture. I feel like I’m walking better, too. I’ve decided to take a picture of my legs once a week, and I’m keeping a journal. Oh, and it’s also helping with some stiffness I’ve had across one side of my foot on the injured side. I’m in a support forum for TPF, and I’m going to share this with them. Thank you!
You are welcome! Great news!
So, 6 months later, what's your progress if I may ask?
@@IssaKhanBrat Honestly not much. I’m back in PT for back pain, and part of that is due to tight quads and hips. That actually is part of the reason I’m still having problems with knee valgus. I really worked hard at this, so it’s frustrating. But, I’m also 70, and I know it takes longer to heal (and get in shape).
@@annewatman677you're 70 years old?
Also any improvements yet, I have this condition and I want to do anything to correct it
@@Mori575 I was really hoping this would help, but honestly, I gave up, and maybe I should have given it more time. Still, I’ve worked hard to “solve” my problem. I did PT, and I have been doing exercises for well over a year now, and nothing. It’s really disappointing. I’ve tried several videos that claim to help correct this condition, and I don’t think they work. My PT said that building up the thigh muscles helps, so I keep working on that. It’s a really difficult muscle to enlarge because it’s so big to begin with. Also, I had a tibia plateau fracture that required surgery, so that has made things even harder. I’m able to do everything I want, but it is frustrating seeing how my knees tend to bend towards each other.
I used to go to PT and these are the exact exercises they told me to do. I’m starting to see why in my knees.
I would love to see this work with someone who actually has their knees in this condition. With someone who doesn't have the problem, demonstrating this is very easy. Do you have any case to show before and after these tips?
I’ve been suffering from knocked knees since I was a child without even know this was fixable. I believed I was born with it therefore had to live with it. But I learned from ur video I still have hope. I’ll do those exercises religiously!!
I hope you find these exercises effective!
How has it been going? What is the update?
Kuch fayda hua
Did this video actually help?
omg i have knock knees and the only thing i ever worked on is normalizing my walk but it never worked on knock knees… im on a marathon of you videos but this is such an emotional journey for me
ironically the pain you pointed out are also pains i have felt and i never thought it was due to knock knees… i could cry😭
Did it work
@@loopacatz6385same question here bro , have you tried?
I've been doing this exercises once or twice a day for 1 week now. I'm already feeling a great improvement, my pelvis used to make a loud and painful cracking sound everytime I tried to get it in right posture, that's now almost 100% gone. I now tend to stand in correct way more naturally. Also my legs used to be kind of an insecuritie since I go to the gym, and knock knees made them look so weird, that's getting fixed too. Still tryna figure out how to walk correctly lol
Please these exercices are helpful for you and fix your knock knees please don't lie i want to begin but i want to see experience from someone
@@fakhrimasmoudi4671 yes, they are helpful. I do them every day before going to the gym. Results don't come instantly, but just do the exercises and eventually you will feel the effects
@@dantevalentin8849 thank you my friend im just scared of useless of this exercices but now you bring back the hope to me but i want to Ask you how old are you?
@@fakhrimasmoudi4671 I'm 19 years old
@@dantevalentin8849 nice im 17 years old i Can fix knock knees right ?
I’m so glad I found this video. I have scoliosis, pelvic tilt, knock knees, duck feet, and forward head posture. I think these exercises along with the ones my physical therapist gave me will get correct my problems.
I just don’t want to have to get surgery to correct my problems.
Right I have very bad knock knees will be starting this exercise tomorrow and will do it for a month and keep you all updated
Did you find any improvement ?
@@queenofhearts9186 no haven’t seen any improvement yet only been doing it once everyday from this week I will try to do it twice everyday consistently will keep you updated
A month is over
Haven’t see any improvements !
@@ShivanshBansal-wi7pi haven’t seen any improvements
Thanks. I actually had a bit of body dismorphia with this, but now that I see that my legs are fine, I'm willing to let that go.
Thank you for this ❤️ this is really gonna make me feel more confident
You are welcome! I am glad you are finding it helpful!
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
This is exactly what I need! Thank you for taking the time to make such an informative video.
My pleasure! I hope it helps!
It's been a year now, did it work?
Please answer it's working ?
I was searching for this type of video but after long time I got this, When I was walking my right leg knee is moving or leaning inside but after watching this video I hope, I will make it better by Your Exercises. Thanks a lot sir ❤ .
I hope you find these helpful and thanks for commenting!
Update?
Anything?
woah I'm so happy to have found this channel. putting a band around my knees while I squat is a game changer for my form!! can I always use a resistance band or am I supposed to graduate off it?
Appreciate your efforts, I am 38 and have sedentary lifestyle. Watching your video motivates me. From past 20 years I haven’t gone for jogging and it would be great if you can guide us on to start again.
Yaar
Bro it's working ? Please answer 🙏
I had a tibial plateau fracture that required surgery in early November 2021. I’ve been very vigilant about continuing to do my PT exercises, and I’ve made a lot of progress. However, I’m definitely having trouble with my knee rotating in. In fact, I had a TPF on my other leg about 12 years ago that wasn’t nearly as bad, but I have a similar problem with that knee. It’s also not as bad, but I definitely look knock kneed, and it’s the one thing that really bothers me.
These are all exercises I know I can do, although my range of motion is complete on my injured leg yet. It’s close!!
I’m going to start doing these right away, and I’ll definitely report back. Thank you!
You are welcome and best of luck!
How did it go I just found this video is it worth giving a go
@@tannerwiseman5325 I think it takes a lot longer than people expect. It’s 7 months since I posted, and it doesn’t look any better. However, I’m just finishing up PT for back pain! I discovered that my quads are very tight, and that impacts my hips. Both of those things can contribute to *collapsed knees.* I’m continuing to work on it, but I’m trying some other things for now.
@@annewatman677any progress?
@@MrScofield7 Not really. I was hoping this would help, but it’s not a miracle cure. I will tell you that I’m doing much better overall. I’m using my treadmill on a regular basis, riding, cleaning horse stalls, and doing everything I did before. But I’m still knock kneed. It’s not horrible, and I’ve somewhat gotten used to “the look,” and as long as that’s not holding me back, I can’t really complain.
I’ll also be 72 next month, and I haven’t looked great in shorts even before my injuries!! What’s most important to me is being active.
You are a miracle worker. Saw results on day 2.
Oh, great to hear!
does it work?
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
@@cndrDIMENSITYwhats ur age nd gap between ur ankles
@@cndrDIMENSITYnow how is you bro ?😢
Good morning Doc, thank you for this video. God bless🙂🙏
You're very welcome, Mercy Ong! I hope they help you! Thanks for commenting.
Bro it's working? please answer
I have knock knees from being sedentary most of my life. I hope these exercises can help with aligning my legs. Will start these stretching daily
Best of luck!
Did it helped?
Did anything change?
did it help you?
Did it help?
The more I learn about anatomy, the more I'm amazed at how connect every muscle is. I have knock knees, flat feet and tight hips and tight low back as well as tight pelvic floor. Who knew it was all related? 😂
same here, it all stems from the flat feet i guess?
1 like : 10 squats challenge lets go
Edit: 20 squats done.
✨️I have had this issue for several years but didn't notice it until 2019. Did I do anything about it? No! Now I will! I will try this for 10-12 weeks and give a review! Hope this helps!!✨️
Thanks for sharing!!
@toneandtighten Got to break it to you. The exercise was a mission and a half, but I'm sure it'll cure this issue of mine.
Kindly share the review
Exercises start from 2:26mints,3:23mints,3:57mints,4:33mints,5:41mints,6:41mints,8:14mints,9:30mints 👍
Thanks for helping others out!
@@toneandtighten for howmany days to correct knock knees by following these exercises..
@@venkymudhiraj6398 yes I am wondering about that as well
@@miketemper7599 Till it’s healed
@@Abdullah00234 😂😂😂🌝
I have a mild knocked knees nothing serious but i am not happy with it.. As it's affecting my confidence.. I am starting today... I will be updating this every week......
I hope this helps!
Update pls
Update plz!
update plss
Ahh these exercises bring me back to my time in basic training and AIT
I’ve knocked knee issue & ur videos helped a lot much thanks from Egypt, doctor
You dont have knock knees anymore? How many moths did it take for correcting knock knees? Please reply
Waiting for a reply too.
Thank you so much work for me, after my knee locked today playing soccer ⚽️
Yeah bro now my knee doesn’t hurt while crossing
I'll try your exercise so I can fix my knock knees, praying it'll be corrected.
I need someone to confirm that they have tried this and it worked.
It will work cause your training the muscles on that knee, it's knocked like that cause the muscles are weak
I had some major breakthrough so I thought I’d share!! If anyone is like me and their knees go in when they run, I searched for a long time to try to fix it and did all kinds of exercises. What finally helped me was a chiropractor. Obviously all are not the same but I’ve been going for about four weeks and my knees are already almost to the level of a normal person as well. I’ve searched for so long so I thought this might help someone, everybody isn’t the same though but it’s worth a shot!! Another exercise they gave me was lying on the ground with my legs on a chair or short table at 90 degrees. I do tbis for 20 minutes a day
What specifically did the chiropractor do? Alignment? I made an appointment hoping they can help me. I’m also a runner!
@@katherinebarahona4878 They started by taking x rays and he explained that my pelvis was tilted forward 48 degrees, and the normal amount is 20 degrees. So apparently that’s what was contributing to the problem and I had some other issues such as scoliosis and my head is too far forward. But I go 2-3 times a week and it’s so much better. He has been hitting the spots around I guess my tail bone, knees, hips, pretty much everything in that area to try to get my legs straightened up. For reference I am only 16 years old so it could be different, but it should help a good bit!!
@@katherinebarahona4878any progress?
did u improved?
@@MrScofield7 I thought it was working and maybe it did some but it didn’t fix the problem completely. I would suggest just do hip and glute strengthening exercises.
After learning of 'banana legs' and 'knock knees' I see so many people on the street suffering from either or both and feel like telling them all this. Thank you for the demonstrations, very helpfull.
You're very welcome, Kenan Kagan! I hope they help you! Thanks for commenting.
I have cerebral palsy and I am going to have knee replacement surgery I have started to do these exercises in hopes that I can recover faster
I will start this from today
Agar aapko knock knees ki samasya dur karni hai toh iske liye physiotherapy sabse achcha treatment hota Hai isme Bina cut or dard ke treatment hota Hai agar aapko yah treatment karana hai toh aap mujhe bataiye mai experience doctors ko jaanta hu 😊
hows it going
@@0ganyu81 aapko chahiye knock knees ka Treatment without cut and pain?
Lord I WISH U were in Philly. You would definitely be my PT. Thx4 ALL these stretch exercises.
Will These Exercises Help Correct Knock Knees?plz tell me,
I am 16 years old And since 1 year I have this problem plz tell me should i go to the doctor or do this all exercises will cure my knockknees,🙏🙏🙏🙏
hello 👋
is there any progress?
I am excited about trying these exercises! I have very bad knock knees since childhood. Always thought it was just how I was built! Anyway...my other issue is high arches in my feet which make my feet supinate and I roll my ankle outward. As a result, I have sprained my ankles quite a few times in my 67 years. What are some exercises that can help with that issue??
Thank you for this video!
in 12 weeks time my knock knees got straightened , thank you Doc
Wonderful news! You are welcome!
Really???
@@Gojo99Satoru yes it worked but it does take time
@@King_Crimson69 I have knock knees and I’ve been trying to cure it for 2-3 yrs. I don’t know what to do specifically. The exercise in this video will be enough? Or do you have any thing to add(?).
@@King_Crimson69how many reps for each exercise?
Dear Doctor JARED THANK you for those videos. I am at the knee pain category. 77 years old but filling and being good. I am following for a year now a hormonal anti androgen therapy one shot every 3 months. We have decided with my oncologist to follow intermittent scheme and stop it until PSA rises again. After one year I fell that I have lost some muscle mass and this could be one of the causes of my knee pain. I Am planning to follow this routine for a month before going to second step. My question is: Is something that I could do to help myself with this muscle weakness I experience?
Thank you once again Doc Chrys Fountoulis retired veterinarian who has treated many horses feet. Warmest regards from Greece
Cant wait to do this for me i slip and fall yesterday and today my knees and arms were paining love your channel sooooooooooooooooooo much love your channel sooooooooooooo much
Sorry to hear about your slip, Ramya! Hope you're feeling better today. Thanks so much for watching and commenting! I appreciate your support!
did it work?
share your experience please
@@mishita3104 i havent tried yet as am super busy with work
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
Doc, are knocked knees reversible? If you stop doing exercises? And how long it takes to correct them?
Normally not, only if your heavy and put alot of weight on the knees they will become knocked again. If your not heavy the knees will stay like they are.
Thank you so much for this video! I'm going to do these exercises every day over the summer.
I have pretty severe knock knees, and I have marching band in just a couple months. For marching band, I need to be able to touch my heels and then march. This is impossible for me right now because my knees overlap a ton if I touch my heels. Not only does this cause pain, it makes me not able to march because my knee has to go out and around my other knee. I was a freshman this past year and just did the best I could with overlapping my knees, which often left bruises, but it's gotten a lot worse. I couldn't march at all right now. My band is tiny. They really need me marching and I really want to. Do you think fixing my knees in 2 months is a realistic goal? Doesn't have to be perfect. Just good enough
Update: I started the exercise routine, and I can already touch my heels!!! Obviously, I still need to do it every day to build the muscles up, but I figured out how to activate them. I'm going to be able to march thanks to you. Thank you so much
@@hamilton6142 congratulations, good luck in your marching band
@@hamilton6142 any updates plz respond I might start doing this if it actually works
Thank you! I'm so excited and relieved.
Bro what's the update
Exercises start from 2:26mints,3:23mints,3:57mints,4:33mints,5:41mints,6:41mints,8:14mints,9:30mints
Thanks for helping others out!
Tysm for sharing the video I've been feeling alot insecure cuz of my knees i hope ill have the same normal leg as b4, Started the exercise today will share the improvement later!
What did happens with your legs?
Hey! Did they improve?
Av dey gotten better
Any update please?
@@sophiag3570 Yes they've gotten better from b4! I highly suggest these exercises
Ive always had issues with my knees. Im 16 and when i was younger my physio therapist gave me exercises to do but i never did them because i hated exercise and was too lazy. Im hoping this video can help!!!
This is not something that goes away in a day. Stay Consistent Brothers
Thanks for sharing!
Thank you so much for this, it is taking me confidence.
I'll try these exercises for knock knees and then I'll drop a comment of results. 😊😊😊
You are so welcome!
Bro it's working ? Please answer 🙏
Thank you so much for this video. I have a knock knee problem, I would appreciate that if you tell me how many times I have to do these exercises?, and how long will it take for treatment this problem?
My knock knees is a personal complex of mine. Any improvement
I realize now I've been doing it wrong and making it worse. I've been using the resistance band but I had it below my knees. I've been doing squats like that for weeks and lately I felt like my knees are getting so bad I can barely walk right, like my balance is off and I walk like I'm drunk. Now I realize after watching this the band has to be ABOVE the knees. 🙈
When you mentioned it's caused by the hip ( and ankle), I never knew that before. thank you
I am glad this helped!
I have a mild case of knock knees but I’ve always disliked it! Thank you for this video! How often should we do these exercises per week?
You're so welcome! Shoot for at least 5 days a week.
Any changes?
I have a mild case of knocked knees and I will try to do these daily to see if they work! Will update later
I hope they help you out!
sooo? has it gotten better?
thank you doctor for this great video ❤️
I Will try this exercises now
I hope these exercises help me🥺
Best of luck!
How is going today ?
What were the results??
When I was a baby, my legs were tied together and I was kept in that position a lot of the time until I was 6 months. I have had leg problems all my life and I'm not sure but I think having my legs tightly tied together for the first 6 months of my life really messed with me.
Starting today, will be commenting again in 12 weeks to see if there is any improvement!
Any improvements so far?
Thank you from India ❤
Fixed my knees in just 8 weeks ... 🎉🇧🇪
Wonderful news!
How many days a week did you do these exercises?
Please give us more information explain
Thankyou so much for these easy and effective exercises.
You're so welcome!
My knees are so knocked in there is no thigh gap😂
🫂
Bro you did ?
Have had this problem since I embarked on aerobics, that is about six years ago. Think I've been doing it wrongly, but with the correct positioning of my knees, they'll be normal again .
This is exactly wht i need right now..my legs look weird whn i wear something skinny..
I've started doing the foot exercises as well as these and I can see improvement after 3 days already
Great news!
@@toneandtighten sir help me out plz
How is it going now?
Hey no bullshit. I don’t ever leave comments on nobody’s page. This shit works.
Sir I want to join Army..but I have Knock kneee problem. But I saw your. Video , maybe I can join Army.
Love from India 🇮🇳🇮🇳🇮🇳
Bro it's working ? Please answer 🙏
@@sushilkumarverma-fi2yz yes ... I am in soldier in Assam rifles 😊
@@kapins_yadav thanks bro God bless you 🙌
Please i have Osgood schlatters disease and knock knees. Should i still go on with this exercises
Is there a difference between having knock knees that are due to structural issues vs muscular? I do not have knee valgus anymore when squatting because I worked on pushing my knees out. However I still have knocked knees. I still cannot stand with my feet together because my knees touch. I don't have pain from having knock knees but I'd like for my body to be able to function normally especially.
Thank you.
Hi doc. I lean forward when I squat which makes my lower back hurt, any tips to help and what do you think might be causing it? Thank you, I love your videos, very helpful
Hi Haider! Most causes of the forward lean are lack of a hip hinge (make sure your butt goes back first and your weight stays through your heel, not your toes) and limited ankle range of motion. Work on improving your ankle mobility and you should notice a difference! th-cam.com/video/D327Pwt-ONs/w-d-xo.html Hope that helps!
@@toneandtighten Thank you for taking the time to respond, and thank you for being generous with your knowledge, I appreciate you doc.
OMG I have the same problem and I thought it's because of knock knees.
Perfect training video that I was searching for for a long time
But the sound quality isn't so good
Thanx
You're welcome!
@@toneandtighten sir, some people say that only surgery is the one & only one option for knock knees and exercises can't fix it, so pls tell me the truth. Can I fix my knock knees only with the help of these exercises..... Cause I can't afford money for surgery in 🇮🇳 & it's a dream for me to join defense academy 🙏🙏🙏🙏 so pls help me sir 🙏
for the side plank I cant put my feet together because I have knocked knees
also for the clamshells and sidelying abduction I dont feel it in my hips I feel it more in my knees and leg.
It would be great if you could answer those questions for me. Thanks!
Thnkuh bro i came to watch yr video beacuse i play cricket and im a fast bowler so my coach said it will be oky till state team but it would be a big problem for you in international team.. And i thought i just walk and run in that way but now i discovered i have knock knees i noticed that in batting also my legs bump each other while taking a single run and while bowling most of the time my legs bump and i fall sometimes while taking jump.. Even in my Run up my legs bump 🥲 tysm i will try this and fix this.. But im a 14 yr girl so.. Will it be oky??
Edit: And plz dont delete this video😢
December 21, 2024
I will do this for about 2 months and i will update on this comments
update?
Does anyone know how long it usually take? After how long do you see results? Please 🙏
first of all thank you very much! Very helpful. I am a Pilates reformer and yoga instructor and see that many people have weakness in only one leg and a markedly different muscle tone. In such a situation would you recommend stretching and practicing unilaterally? Or just more sets on the weak side?
Great question! Imbalances are typically overcome with more unilateral work. Work each leg/side of the body independently and, with consitency over time, the problem should resolve. Hope that helps and thanks for commenting!
Hi,can you teach me yoga? I will need certificate at end.I made before yoga
I got result just in one day ❤😮
Really 😶
@@rupakhadka2007 chigga no 💀
am 24 and am thinking of trying the exercises how old are you
Hi Dr Jared - just found your video last night and I'm trying it out. I have trouble with the heel touches with my left leg on the stair - one reason is railing is behind me. Any suggestions on a way to get started on that side? i can only lower the right leg an inch or two.
hello,wht is better morning or evening for this exercise, thanks for answer
Anytime is fine!
@@toneandtighten thank you so much
It’s been 3 months I see little progress, advice?
How many times a week do you do it? I've been doing mine for about five times a week for about a month now. My knees are not as knocked together as before, my knee pain has reduced and my knee is coming gradually into alignment with my foot. Oh yeah. So I do these exercises in the mornings and I do the flat feet exercises at night. I recommend you do both to see results. But it's gradual and requires a lot of consistency even if it hurts sometimes to do it. All the best.
Love from india mann❤
Man, those clam shells & side lying hip abductions hurt.
So I definitely have knock knees and I’ve had them since childhood, I don’t know what the reasons are. I also noticed I have flat feet. I am 31 years old, and my question is at this age is it possible to change or fix them with these exercises?
hey have u tried this exercises?
Hi doc , exactly 2weeks back I sprained my left ankel so currently I am able to walk but not very good . Anyways I'm doing exercise to increase mobility and strength of the ankel after a sprain (from your own TH-cam video) , so is it okay if I walk and will it worsen the injury or should I take rest ?
Sorry to hear about your ankle. Honestly it depends on the severity of the sprain, but after 2 weeks you should be able to start some gentle rehab exercises within your pain tolerance. I don't know if this is the video you found, but these are some good, simple exercises to get you started: th-cam.com/video/Ehan_VI7p4c/w-d-xo.html Hope that helps!
@@toneandtighten but I was able to walk from 10th day after my injury,and after 3 days I have a basketball tournament so is it possible I can play si can you please let me know some fast method to recover
How much time does it take ??
Hi Jared, any chance you could share a video on how to stretch sore hips from long running? I’m a runner and one of my hips started to bother me. Thanks a lot
Here are some videos you may find helpful: th-cam.com/play/PLT4Yite3Tx5nM85jGgd2P09jIMNcP_bnt.html
HELLO SIR I AM AN INDIAN, AND THANK YOU FOR THIS VIDEO ☺️❤️❤️❤️ REALLY HELPFUL😶✌️✌️✌️
You are very welcome and thanks for commenting.
Bhai theek hui phir aapke ?
Apke knock knees thik huye?
@@1xfrost891 Haa abhi too thik hai
Work out chalu hai.........................
@@SilverFox_91 thanks a lot ❤
Legs, they are so kneedy.
Ha ha! Good one!
is it okay to do these exercises when you also have sciatica ?
I can do all these with ease. I think its not effective for me
Is it normal to feel your calf’s burning during these?