My Top 3 Knee Stability Exercises | Ligament and Meniscus Injuries
ฝัง
- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Today's video covers three of my favorite exercises for improving knee stability. I prescribe these often when working with patients who have suffered ligament or meniscus injuries or who simply experience knee instability with functional tasks.
Injuries to the passive stabilizers of a joint (ligaments, meniscus, etc) can lead to mechanical instability. Surgery can be utilized to restore deficits in mechanical stability, but does not necessarily correct impairments of the sensorimotor system. Failure to address such changes can increase one’s risk of suffering a future injury.
If you are looking for knee stability exercises, give the ones in this video a try. Aim for 3-4 sets of 8-12 repetitions of each movement.
Loop Band Link: amzn.to/3mTBOjL
Hamstring Slider Link: amzn.to/3HXj1xH
My new book contains rehab exercise programs for the 50 most common injuries and pain issues, including programs for meniscus and ligament tears in the knee. Click the link to learn more! a.co/d/0HDOdYI
*Please remember that my videos are intended to be educational and not a replacement for actual care. If you have pain or are experiencing functional limitations, please speak with your local rehab provider.
I was struggling to normalise my walk nearly 3 months after MCL tear, experiencing duck foot & sore back. I incorporated these plus others which work on quad, groin, hamstrings & hip into a more intense rehab regime focusing on stability. 2 weeks in and progress looks good. I'm walking more normally & running again. Thanks so much.
Beautiful explanation of purpose and dynamic of exercises which I didn't find anywhere else.
Thank you! Glad it was helpful!
A very timely upload. Coincidentally, I need this exercises. Thank you Dr. Tom!
Glad it was helpful!
Excellent
Thanks mister, I will try these due to Plica Irritation and come back later for feedback.
Thanks so much! The best stability exercises and the best explanation... Just right for my problem. Excellent video! Kind regards from Southern Germany
I am so glad the video was helpful!
Great exercises! Thank you!
You’re welcome!
Great
This is great!
Thanks!
Beautiful exercises.. will do these exercises to help me with knee stability.
Thank you so much for sharing
Until next video
You’re welcome!
Oh, hello.😊 I recorded myself during running and realized my right knee is falling inward while running. During back lunges as well. This looks exactly as what I need to try. How many times do You think I should be doing these per week 3x? And what about the stronger leg? At least once a week? Nice video. Thanks
Gratitude!!!
Welcome!
very good!
Thanks!
Awesome for pre warm-up before soccer training 👏
Definitely 👍
Haven't torn anything yet, but I've started playing a lot of tennis and I have a very lanky build that is prone to injury. Will these exercise help prevent tears and injuries?
Hi
I was the best footballer of my school the best scorer of my school but I had a knee injury about 2 weeks ago and at the first week I was unable to walk so I went to the doctor and the doctor gave me two tablets one for pain and other tablet of calcium now I can walk but I still can’t run and I want to get back like I was before so I had the exact same injury like the them nil so I hope it will work I will do the exercises thank you when ever I get like I was before I will come to this video again and comment how helpful your video was
Thank you 🙏 ❤
Sorry to hear about your injury. These exercises should be helpful. Let me know how it goes.
How often should I do these exercises, per week? As well as for how long to see any improvement in knee stability?
I tore my mcl and acl and still fear this happening again, thanks for getting me back up
No problem! I also have an MCL video and two ACL videos that might be helpful to you.
Hi, It’s a very informative video, Thank you!
Had some queries..
From when could one start performing these exercises post injury?
It’s exactly two weeks now post my MCL sprain and with pain killing tabs I’m able to do everything but once the tab effects stop my pain and discomfort is back. My doc doesn’t want to do the MRI till 4 weeks. I’m concerned whether it’s a sprain or tear. Could you pls help.
These would probably be OK to do at this point, but it really depends on your symptoms, and how your body responds to the movements. If you experience more than mild to moderate discomfort, then I would wait another week or two before implementing them.
Australian here and I noticed that when I do the airborne Heisman exercise and land on my right foot my lower left leg feels loose and I've had pain in around and behind my knee for years (played Aussie Rules my entire life, retired 10+ years ago). I can't sit on my heels anymore if that information helps any, so I think this is the right exercise for my knee issue. If not let me know if you can, thanks 👍
Yes, these exercises probably would be useful in regards to the feeling of instability when landing on that leg. You may also want to work on your flexion mobility since you are having pain with sitting on your heels. Here is another video that may help. th-cam.com/video/u7W10eo0BIk/w-d-xo.htmlsi=Pg1UP7MtKA4CP-WW
Also, my book has a much more comprehensive knee instability program that may help you. The program guides you through three phases of rehab and has pictures of me doing all of the exercises. Here is a link for the book if you want to learn more about it. amzn.to/3wAMRqE
Hey doc, thanks for the video… just wanted to know if it’s advisable to these exercises with knee osteoarthritis??
Yes, stability and strength exercises have been shown to reduce pain and improve function in people with osteoarthritis. Obviously, if an exercise causes pain, then we would need to modify it or replace it with another option.
@@RehabScience thanks doc 🙏🏽
Excellent explanation doc. My only question is, by doing this exercises, will my torn ligament turn back as it was?
In some cases, the ACL ligament can heal, but it doesn’t always heal.
@@RehabScience is it for ACL case only? Or the same with MCL & LCL
I had meniscus surgery 10 months ago . Im still struggling to bend my knee. I ice it and elevate it everyday. Does anyone have any recommondation? its very painful when im sitting and laying down in the floor. your third exercise, I wouldnt be able to sit on the floor and do that . I have too much stiffness on my knee.I cant sit down and get up like I used to do because of my knee being stiffed
Hey there! On the stair step down is it okay to do if there is a pop (without discomfort or pain), or should I find a smaller step that I can do the squat just up to the pop?
I've been told I need to "strengthen my stabilizer (or stabilizers)".
Thank you!
PS I do have knee pain, just not when it pops.
If the pop isn’t accompanied by pain or instability (feeling like the knee will buckle or give way), then I would say you’re fine to proceed with the exercise.
@@RehabScience Yeah it pops every single movement!
I'm guessing that the more strengthening do the better of I'll be, and maybe the pop will go away?
Where is the Amazon link and do you recommend particular platform to stand on?
Sorry, I just added the links to the description. There really isn’t a particular platform that is best. It just needs to be around 10 inches in height.
Can you do the hamstring curl on an exercise ball? That's easier for me. (Put feet on ball & roll it towards you, and back.)
Yes, definitely 👍
Should you really start exercising a sprained knee (inner knee injury) if you have some pain and stiffness? X-Ray revealed moderate to severe sprain, with heavy swelling that after 8 weeks .. Swelling subsided about 90%.( No blood clot, no break) Still hurts when standing .. Using 1 crutch now.
I would recommend implementing the exercises in my MCL injury video below. Perform only the exercises that can be done with mild pain or less.
th-cam.com/video/R_BfT1ykhzQ/w-d-xo.htmlsi=gnOS3Jzqx2CQe3mq
I tried doing the first exercise without the band and I was falling on the side and now the side part of my thigh is paining.
Hello dr, from Instagram - i am recovering from disc bulges L4-L5 L5-S1, i had sciatica also, pain reduced from calf to gluteus medius now. Sometimes pain on low back, shall i try this work-out to strengthen my GM? Pain always on right GM & right hip flexors.. plz help me sir...
I would recommend the exercises in my gluteus medius video instead.
Whats the name of the lirtlefiatera to move the feer
Sorry, what was the question?
👍
🙏👍
The downside of these is that each requires some equipment, but it seems to me that 2nd exercise can be done without a stepper, as it is almost the same as one leg squat (but if done with the same range of motion, so 1/5 of a full squat).
yes, but it costs like maybe two coffees together, it's investment in your health
Hi sir my name is praveen
I have back pain in lost 2 years
I do the Mri scan
The let and s1(minor)
Different shape growth its paining now my age is 20 what to do sir please 🙏
Please see my first response.
Nace
Well me need u contact
My leg pain problem 😩
Football playing !!, Pls give contact
I would be on the floor!
I cant stand on one foot like that.
Then, I would recommend working on your balance as your starting point. Single-leg balance work will also help with knee stability.
i had meniscus trim 15 months ago and my lateral knee still hurting me badly and popping. Are these exercises worth a try ? I'm going to a PT and still not getting any help . Thanks .
Yes, these exercises would be worth trying. Also, my book has a much more comprehensive meniscus program that would probably help you. It guides you through three phases of rehab and has pictures of me doing the exercises. Here is a link for my book, if you want to learn more about it.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh
Hi sir my name is praveen
I have back pain in lost 2 years
I do the Mri scan
The let and s1(minor)
Different shape growth its paining now my age is 20 what to do sir please 🙏
Please see my first response.