0:31 - 1 Leg Box-Assist Squats: 3 x 15-20 0:45 - Band Activated Squats: 3 x 15-20 0:58 - Band Sidewalks: 3 x 15-20 1:09 - Band Leg Extensions: 3 x 15-20 1:16 - Hip Ab/Ad-duction: 3 x 15-20 1:31 - Clockwork VMO: Around the clockface 3x 1:43 - Box Step-Ups: 3 x 10-15 1:53 - Box-Assisted Squats: 3 x 10-15
I injured the ACL on both my knees twenty odd years ago playing football and as a result I have suffered osteoarthritis for many years, over the last two or three years the pain has started to be constant and I started to limp and struggle to walk down gradients. I have tried most things like cycling , swimming, weights even jogging! but nothing has really helped, then I came across this video. I have started to do the exercise demonstrated at about 0.33 secs raising on one leg from seating position, at first my knee felt unstable and crunched and grinded but after a couple of days my knees are better than they have been for years, I have played golf today and walked down hills carrying a set of clubs and I cannot tell you how much better and more stable my knees feel. Apologies for the long post but I want people to hear my story so they will try this I know how miserable knee pain can make you feel. Thank you for posting it whoever you are.
Hi Brian, I snapped my acl from doing karate and had my surgery last year. I'm taking time out karate until it fully recovers. My aim is to make my knee stable and strong (hopefully I return eventually but no rush). It's nice to know that I'm not alone. Thanks for your comment. p.s. Any suggestions tips welcome.
Hi Brian I ruptured my ACL in the mid 80s. Like you I had a lot of crunching at times but cycling really helped me. I have had about 7 ACLs replacement ops ( was a guinipig) and 17 ops on that knee ( ACL. torn cartilages clean ups etc) 3 Years ago I tore my cartilage and was told that I would require a knee replacement as I hardly had any Cartilage left. After extensive research on cartilage replacement I found the only surgeon in the UK who could help me Two years ago I had my 7th acl done and a cartilage replacement done using my stem cells to regrow my own Cartilage. So far so good. A few hiccups but generally good. I have been looking into pain management on bad days ( I obviously have the same arthritis as you. ) and I find that a couple of slices of pineapple helps. So do Walnuts (Omega 3) I am going to start doing these exercises once the torn calf muscle in the other leg has healed. ( don't ask! ! ) Looking forward to getting back on to the Cricket pitch and cycling.
Nice video content! Forgive me for butting in, I would appreciate your opinion. Have you thought about - Dinanlinson Rocky Position Approach (should be on google have a look)? It is a smashing exclusive guide for learning how to fix chronic knee pain minus the headache. Ive heard some extraordinary things about it and my close friend Aubrey after many years got astronomical results with it.
Thanks for the detailed video. I did like 15 wk of PT and it drastically improved my knee (patella tracking, PF syndrome, chondrosis). Started out mcconnell taping and by the end of PT, no tape needed. Got lazy and in 3 months lost all progress. Im training my knee on my own now bc the pain is unbearable even after Synovial fluid injections. Thanks! Much love!
I am glad I found this channel because I am also a Martial Artist and I damaged my knee from a bad landing after a spin kick. My left knee has been very weak ever since. I cannot jump as high and the knee doesn't feel like it will hold itself together during high-stress activities. Let me know if you have any extra recommendation to further strengthen my knee so I can get back on the action. Thank you!
Thank you so much! I've had many knee injuries while skateboarding so at this point it doesnt take much for my knee to pop out, which is why I've been trying to build more support for it. All of the other knee strengthening videos involve very little stress or tension and are mostly for severe rehab cases, but none of that was building enough muscle to hold my knees in place. THESE exercises however have strengthened my knees enough that I havent had a subluxation or dislocation in months!!! Thank you so much!!!!!!!
@@footygirl4639 I'd say to start, the box squats are really good, as well as the "one legged knee bends" at 1:31. Another thing not covered in his video are split squats (start with just body weight) and backwards walking/backwards sled drags. You don't have to always do all of these exercises, just find a combination and frequency that works for you. As for my knees, I found out I have hyper-mobility of my patellar tendon so my knees are naturally a bit easier to dislocate....that being said they do still dislocate from time to time but way less frequently and now because of the knee strengthening work I've done, I recover from it WAY faster now. Like I can get back to running within 1-2 weeks after a dislocation now.
I really think I have this runner's knee, yes I have been running and maybe because I ran 3-4 times a week. My right knee feels pain when I ran the stairs going up as if rub edges on the surface and was happy to find you; I appreciate your exercises and will follow it for a better result, I hope so. Thank you.
I just found your channel while i was searching for best knee strengthening exercises for knee pain as i have knee pain in both knees. I started to go to gym 4 days a week. And on my leg day i do leg curls, deadlifts, glute bridge and calves as they’re knee-friendly and dont have any sort of discomfort or pain. ButI don’t do leg extensions on the leg extension machine cos they hurt my knees like hell. So Do squats. Do u think i should stop weight training and do these 10 exercises to strengthen my knees first? Or can i do it along with weight training? Please let me know how to inculcate your 10 exercises in my routine. Would be of great help!! Thanks in advance.
New subscriber, great videos. Question ,I had orthoscopic meniscus surgery 5+ years ago. My knee clicks/cracks, almost pops at least 5x a day. Imy still active /workout 3x a week but always go easy on leg days. I squat , leg extensions on plate loaded machine, modified lunges etc. Should I not do these exercises? Any suggestions? When I don't lift legs I feel like it's worse but I try to maintain a strength in my quads / hamstrings.
Love this, one of my go to workouts each week. Curious what's the difference between the single leg squat on a box and the double. Seems redundant. Thx
Hey, hello. I have a question for you. I have a patella problem cuz it is not tracking in the way it should, a kind of condromalasia. Do this exercises will help for strength the VMO and make the patella go on the track it should? And if you could make a video of speficic stretching for the opposite zone of the VMO. Thanks, hope you can answer and congratulations for the video exactly what i was looking for!
I have a question. I injured my knee a while ago from over training I practice wushu and I jump a lot so my left knee hurts right under my knee cap and on the outside of the cap. My question is should I ice my knee after I do these rehab exercises or is icing only good in the early stages ?
I’m currently 5 months into my lateral meniscus injury and I want to keep strengthening my knee so I can avoid future injuries, and idea how days a week and times a day I should be doing this. Thank you!
Hi activ chiropractic not sure if you'll see this but are all of these exercises safe for knees with a completely torn acl?ive been starting prehab for surgery in one to two months. Wanting to get best start but i find i struggle between gym sessions every two or three days to find a way to work out. So im hoping to buy therabands and exercise balls for home use. Just wondering which of these exercises and therabands are best for building muscle strength that assist post surgery? Do the tubes work differently to bands?? Be keen if you had a video on daily stretching. Hoping prehab stretching will assist post surgeries as i assume if you take a hamstring graft for example and your muscles tight to begin with..youll feel more pain or tweak it in the months after surgery??
The best videos in RUclips in these subjects! Thanks for your time sharing them! I started foam rolling for my back/knee. I've got pain in my knee (right hand side) only when I'm running. What else would you specifically recommend apart from the foam rolling?
just love your video . but I have a little query that if we are planning a rehab program for a patient with P.F.P.S do you think they will be able to do 3 sets with 15 repetations ?
Great video very informative. I had a meniscus tear 6 years ago it still bothers me but I'm somewhat of a power lifter so I recovered quite well. I'm looking to getting back into weighted squats but I want to strengthen my knee first.
Hi there. Are these exercise suitable for a post-knee surgery recovery? I'm not supposed to bend more too much and was told I shouldn't be doing squats for now.
definitely subs. Good information right here. I have patella tendonitis in my right knee since october 14 2016 (last squat session) and since that i didnt perfom a back squat only box squat since last week. Im a strength training athlete and for us moblity is really important (which i do have) but increasing the mobility and DO STRETCHING especially static is a must after each workout. I had tight quads thats why i got tendonitis.
Are yoooou trying to build muscle, but not seeing results? Read on for the top 5 muscle-building supplements for faster gains twitter.com/ab7c2fc6cdbd6bb20/status/742668391975096320 10 BEST KNEE VMO STRENGTHENING EXERCISES
Hey Nick, Happy New Year. Question, is it safe to do "every" single exercise with the amount of reps and sets you have listed throughout this video in one session 3-4 times a week or would that be a little overboard?
I tore my ACL and meniscus a year ago and had reconstructive surgery 10 months ago. I was cleared by a doctor and I can run and move well, but my knee gives me a lot of pain. Are there any exercises that I could use to target getting rid of the pain specifically?
I was suffered from patella dislocation before and did surgery a year ago. But my my squad muscle, esp VMO are still so weak. I would feel so unstable during downhill long run. Could i do these exercises every day? Any more workout routine suggested?
My doctor has diagnosed me with patellofemoral pain syndrome and said I basically have weak quads and my knee is not tracking right. It grinds when I straighten it. Will this help with the issue? Thanks!
Thank you so much for this video. I'm having to strengthen my knee after knee surgery six years ago. I'll let you know how everything is working in a few weeks. thanks again. Hilda
love this just as i needed!hmm started rehab yesterday for my medial meniscus(no surgery)..just had one session and the therapist advised to do this at home...
Hi...I have chondromalacia patella in both knees.....Can i do these exercises or it will make the knees worse ? My doctor said me that I must do vmo isometric exercises.....Are these isometric ? (Sorry if the questions are silly)
I believe I injured my knee doing karate about a year ago..is it to late to start working out and fixing my knee with these exciseres myself at the local gym ..went to the ortho offices and said it wasn't strong
0:31 - 1 Leg Box-Assist Squats: 3 x 15-20
0:45 - Band Activated Squats: 3 x 15-20
0:58 - Band Sidewalks: 3 x 15-20
1:09 - Band Leg Extensions: 3 x 15-20
1:16 - Hip Ab/Ad-duction: 3 x 15-20
1:31 - Clockwork VMO: Around the clockface 3x
1:43 - Box Step-Ups: 3 x 10-15
1:53 - Box-Assisted Squats: 3 x 10-15
As a skateboarder who spent years jumping down stairs onto concrete, both myself and my knees thank you for this.
Looking to get back into skateboarding & came here for the exact same reason.
@@adavis3215 same bro.
Partially tore my knee ligament.
No way I'm skateboarding too and needed knee exercise 💪🏿
dislcoated my kneecap
it hurts like hell :(
I injured the ACL on both my knees twenty odd years ago playing football and as a result I have suffered osteoarthritis for many years, over the last two or three years the pain has started to be constant and I started to limp and struggle to walk down gradients. I have tried most things like cycling , swimming, weights even jogging! but nothing has really helped, then I came across this video. I have started to do the exercise demonstrated at about 0.33 secs raising on one leg from seating position, at first my knee felt unstable and crunched and grinded but after a couple of days my knees are better than they have been for years, I have played golf today and walked down hills carrying a set of clubs and I cannot tell you how much better and more stable my knees feel. Apologies for the long post but I want people to hear my story so they will try this I know how miserable knee pain can make you feel. Thank you for posting it whoever you are.
Thanks for that mini story it's encouraging
thanks for sharing your story , its comments like yours that keep this channel alive . i really appreciate it.
Hi Brian, I snapped my acl from doing karate and had my surgery last year. I'm taking time out karate until it fully recovers. My aim is to make my knee stable and strong (hopefully I return eventually but no rush). It's nice to know that I'm not alone. Thanks for your comment.
p.s. Any suggestions tips welcome.
Hi Brian I ruptured my ACL in the mid 80s.
Like you I had a lot of crunching at times but cycling really helped me.
I have had about 7 ACLs replacement ops ( was a guinipig) and 17 ops on that knee ( ACL. torn cartilages clean ups etc)
3 Years ago I tore my cartilage and was told that I would require a knee replacement as I hardly had any Cartilage left. After extensive research on cartilage replacement I found the only surgeon in the UK who could help me
Two years ago I had my 7th acl done and a cartilage replacement done using my stem cells to regrow my own Cartilage.
So far so good. A few hiccups but generally good. I have been looking into pain management on bad days ( I obviously have the same arthritis as you. ) and I find that a couple of slices of pineapple helps. So do Walnuts (Omega 3)
I am going to start doing these exercises once the torn calf muscle in the other leg has healed. ( don't ask! ! )
Looking forward to getting back on to the Cricket pitch and cycling.
Nice video content! Forgive me for butting in, I would appreciate your opinion. Have you thought about - Dinanlinson Rocky Position Approach (should be on google have a look)? It is a smashing exclusive guide for learning how to fix chronic knee pain minus the headache. Ive heard some extraordinary things about it and my close friend Aubrey after many years got astronomical results with it.
Thanks for the detailed video. I did like 15 wk of PT and it drastically improved my knee (patella tracking, PF syndrome, chondrosis). Started out mcconnell taping and by the end of PT, no tape needed. Got lazy and in 3 months lost all progress. Im training my knee on my own now bc the pain is unbearable even after Synovial fluid injections.
Thanks! Much love!
I am glad I found this channel because I am also a Martial Artist and I damaged my knee from a bad landing after a spin kick. My left knee has been very weak ever since. I cannot jump as high and the knee doesn't feel like it will hold itself together during high-stress activities. Let me know if you have any extra recommendation to further strengthen my knee so I can get back on the action.
Thank you!
Training for a half marathon and hoping to continue to do these on my cross train days to help build my knee strength! Thanks so much very helpful!
Awesome tutorial 👏. Thank you 🙏. Exercises worked very well.
Thank you so much! I've had many knee injuries while skateboarding so at this point it doesnt take much for my knee to pop out, which is why I've been trying to build more support for it. All of the other knee strengthening videos involve very little stress or tension and are mostly for severe rehab cases, but none of that was building enough muscle to hold my knees in place. THESE exercises however have strengthened my knees enough that I havent had a subluxation or dislocation in months!!! Thank you so much!!!!!!!
hello, ik this is an old comment but which exercises do you recommend the most for strengthening and how are your knees now?
@@footygirl4639 I'd say to start, the box squats are really good, as well as the "one legged knee bends" at 1:31. Another thing not covered in his video are split squats (start with just body weight) and backwards walking/backwards sled drags. You don't have to always do all of these exercises, just find a combination and frequency that works for you.
As for my knees, I found out I have hyper-mobility of my patellar tendon so my knees are naturally a bit easier to dislocate....that being said they do still dislocate from time to time but way less frequently and now because of the knee strengthening work I've done, I recover from it WAY faster now. Like I can get back to running within 1-2 weeks after a dislocation now.
@@EvanMac22 okay! thank u very much that’s so useful. I’m glad your knees are getting better. dislocation are the worst
Very good vid. Short, straight to the point, easy to understand
Excellent, quick, to the point
Great video! Love the pacing.
Very good exercises. Thanks so much
Thank you Nick!
awesome video! this was a ton of help for me!
Thank you! I'd love a follow-along version of this as well.
Thanks for the Video. Great Exercises.!!!👍🏼👍🏼
Great video thanks
Vielen Dank. Thanks.
Great video, these have really helped my knee, thanks so much 👌
very very very good. I was looking just for this. great. this is so vital. such an useful video. thanks.
Thank you!!
Thank you very much.
Nice one. Thanks man.
thank you!!
Nice set of exercises, very commendable.
Fantastic thanks
Thanks ❤
I really think I have this runner's knee, yes I have been running and maybe because I ran 3-4 times a week. My right knee feels pain when I ran the stairs going up as if rub edges on the surface and was happy to find you; I appreciate your exercises and will follow it for a better result, I hope so. Thank you.
Just had partial knee replacement in both knees(patella) some of these i am not ready for others are great! Thank you
thank u for this
This is an awesome video, really helpful!! Should I do these exercisers 3 times a week or everyday?
More deitaled VMO exercises please. Congrats!
Your my hero 😌 I'm a runner and my knees started turning in and I didn't know what to do because it hurt whenever I ran thank you.
Awesome video, I subbed.
great content!
Thank you, this is cool. Have you also a Video for a healthy hip?
thank you
nice video man, ill subscribe! :), one question, do you have some exercises for knee hoffa fat pad problem?
I have a dislocation knee and I hope this video will help me get stronger and walk again
appreciate it.
VERY good video
Best video I've seen on the vmo issue
Thanks for watching. I'll make more in the future
Thanks
👍🏾👍🏾👍🏾👍🏾👍🏾 Will be doing these regularly!
U still doing it dawg?
Good stuff! Currently rehabing knee/MCL, and these exercises are definitely filling in some gaps in my recovery. Thanks for producing this video!
great!
thanks
I just found your channel while i was searching for best knee strengthening exercises for knee pain as i have knee pain in both knees. I started to go to gym 4 days a week. And on my leg day i do leg curls, deadlifts, glute bridge and calves as they’re knee-friendly and dont have any sort of discomfort or pain. ButI don’t do leg extensions on the leg extension machine cos they hurt my knees like hell. So Do squats. Do u think i should stop weight training and do these 10 exercises to strengthen my knees first? Or can i do it along with weight training? Please let me know how to inculcate your 10 exercises in my routine. Would be of great help!! Thanks in advance.
Very good video
it's the fact that it's 2021 and i still watched this xox
Thanks for your help
I'm really need your help to improve my pain in my knee due to patellar femoral injury
Same here. How's your recovery going? I'm looking for info from people w/ the same injury.
New subscriber, great videos. Question ,I had orthoscopic meniscus surgery 5+ years ago. My knee clicks/cracks, almost pops at least 5x a day. Imy still active /workout 3x a week but always go easy on leg days. I squat , leg extensions on plate loaded machine, modified lunges etc. Should I not do these exercises? Any suggestions? When I don't lift legs I feel like it's worse but I try to maintain a strength in my quads / hamstrings.
Merci beaucoup !
Loving the content! Twisted my knee 1 week ago and was looking for something to rehab !
Love this, one of my go to workouts each week. Curious what's the difference between the single leg squat on a box and the double. Seems redundant. Thx
Double should be easier then progress to single
Hey, hello. I have a question for you. I have a patella problem cuz it is not tracking in the way it should, a kind of condromalasia. Do this exercises will help for strength the VMO and make the patella go on the track it should? And if you could make a video of speficic stretching for the opposite zone of the VMO.
Thanks, hope you can answer and congratulations for the video exactly what i was looking for!
Great video. Very informative and extremely helpful, thanks!
+Mark R Thanks for watching Mark
lovely and easy to practicing..
Thanks for watching
Nice, everything in 2 minutes
I have a question. I injured my knee a while ago from over training I practice wushu and I jump a lot so my left knee hurts right under my knee cap and on the outside of the cap. My question is should I ice my knee after I do these rehab exercises or is icing only good in the early stages ?
I’m currently 5 months into my lateral meniscus injury and I want to keep strengthening my knee so I can avoid future injuries, and idea how days a week and times a day I should be doing this. Thank you!
Awesome
hey bro. hows it going? I wanted to ask if I should do these before/during/after my workouts? or are these a seperate thing.
This was a great video :) Nice energy man!
***** thanks for watching :)
Good video
Hi activ chiropractic not sure if you'll see this but are all of these exercises safe for knees with a completely torn acl?ive been starting prehab for surgery in one to two months. Wanting to get best start but i find i struggle between gym sessions every two or three days to find a way to work out. So im hoping to buy therabands and exercise balls for home use. Just wondering which of these exercises and therabands are best for building muscle strength that assist post surgery? Do the tubes work differently to bands??
Be keen if you had a video on daily stretching. Hoping prehab stretching will assist post surgeries as i assume if you take a hamstring graft for example and your muscles tight to begin with..youll feel more pain or tweak it in the months after surgery??
ACTIV CHIROPRACTIC thanks for the video! Small question 2:04 says 15-10 repetitions is this suppose to be 10-15 or 15-20?
THANK YOU SOOO MUCH FOR SHARING THIS
+Braydin Darskii thanks for watching
Really it's effective I am doing it for a month and I get good results
The best videos in RUclips in these subjects!
Thanks for your time sharing them!
I started foam rolling for my back/knee. I've got pain in my knee (right hand side) only when I'm running. What else would you specifically recommend apart from the foam rolling?
+Zsolt Szigetvari try these popliteus massage
ruclips.net/video/0t03rzBn8lo/видео.html
Pls anything for patellor tendinitis.
nice....
i ordered the orange serious steel band as in the video. however it seems alot thinner than the one show. is that the correct band 2-15lbs?
just love your video . but I have a little query that if we are planning a rehab program for a patient with P.F.P.S do you think they will be able to do 3 sets with 15 repetations ?
Seem goood. Can you give set/reps? And how otfen we should do this?
Great video very informative. I had a meniscus tear 6 years ago it still bothers me but I'm somewhat of a power lifter so I recovered quite well. I'm looking to getting back into weighted squats but I want to strengthen my knee first.
+Brenden Kaaikala these will definitely help you
Thanks for the video, I have minor ACL(stretched) injury, can I do those exercises?
.
Hi there. Are these exercise suitable for a post-knee surgery recovery? I'm not supposed to bend more too much and was told I shouldn't be doing squats for now.
definitely subs. Good information right here. I have patella tendonitis in my right knee since october 14 2016 (last squat session) and since that i didnt perfom a back squat only box squat since last week. Im a strength training athlete and for us moblity is really important (which i do have) but increasing the mobility and DO STRETCHING especially static is a must after each workout. I had tight quads thats why i got tendonitis.
+Truee Seven hanks for watching . Share to anyone
Are yoooou trying to build muscle, but not seeing results? Read on for the top 5 muscle-building supplements for faster gains twitter.com/ab7c2fc6cdbd6bb20/status/742668391975096320 10 BEST KNEE VMO STRENGTHENING EXERCISES
Hey Nick, Happy New Year. Question, is it safe to do "every" single exercise with the amount of reps and sets you have listed throughout this video in one session 3-4 times a week or would that be a little overboard?
+Quincy McDuffie it will definitely be over board . Just start with ones you are comfortable first
Okay cool. Thanks and I appreciate that.
I tore my ACL and meniscus a year ago and had reconstructive surgery 10 months ago. I was cleared by a doctor and I can run and move well, but my knee gives me a lot of pain. Are there any exercises that I could use to target getting rid of the pain specifically?
Puedo.hacer con pesas de tobillo?
Can i do those exercise with ankle weights?
Awesome!!
I was suffered from patella dislocation before and did surgery a year ago. But my my squad muscle, esp VMO are still so weak. I would feel so unstable during downhill long run. Could i do these exercises every day? Any more workout routine suggested?
My doctor has diagnosed me with patellofemoral pain syndrome and said I basically have weak quads and my knee is not tracking right. It grinds when I straighten it. Will this help with the issue? Thanks!
Awesome thanks Asian guy with an Aussie accent
Going to prevent my knee from injury by doing this, thank you very much.
any vids for patients that have suffered TPF injuries?
i have issues with the ligaments on the inside of my knees from surfing...what excersises will strengthen these ligaments?
Thank you so much for this video. I'm having to strengthen my knee after knee surgery six years ago. I'll let you know how everything is working in a few weeks.
thanks again.
Hilda
love this just as i needed!hmm started rehab yesterday for my medial meniscus(no surgery)..just had one session and the therapist advised to do this at home...
+Bernadette Gutierrez im glad these can help you
Bakpe ni. ade masaalohkee
Which type strap resistance band ( colour) should I use for Patellae femoral syndrome... ✌🏼
May I know what's the suggested frequent of the exercise?
Hi...I have chondromalacia patella in both knees.....Can i do these exercises or it will make the knees worse ? My doctor said me that I must do vmo isometric exercises.....Are these isometric ? (Sorry if the questions are silly)
should i do these after a leg workout during the work out or before>
does this work out works on patella tracking does patella will align properly
thanks!
+David Hann thank you for watching
For lower back pain please
do you have any videos on elbow pain. my elbow bothers the crap outta me when i do tricep extensions
+Rene Villarreal that is probably cause you stick your elbow out during tricep push . try tricep stretch
I believe I injured my knee doing karate about a year ago..is it to late to start working out and fixing my knee with these exciseres myself at the local gym ..went to the ortho offices and said it wasn't strong
does it work for bow legs