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.
Thanks so much! The best stability exercises and the best explanation... Just right for my problem. Excellent video! Kind regards from Southern Germany
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 🙏 ❤
Same for me😢I was a competitive Judo player but it's been 3 months now since I got injured and until now actually my left knee is still giving out whenever I try to do a slightly explosive move😢
@@therealkiko2747 don’t play a lot but move your leg and don’t worry it will be fine just take everything slowly slowly 6 months after the surgery you will be as fine as you were before the injury
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
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?
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. ruclips.net/video/R_BfT1ykhzQ/видео.htmlsi=gnOS3Jzqx2CQe3mq
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.
Yes, these should be safe for your situation. However, it’s not possible for me to say for sure without performing an evaluation on you. I would try each of these exercises and see if you feel safe doing them.
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
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).
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.
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.
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.
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 🙏
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 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
Thank you! My knee already feels better after just one time doing these. I am almost 6 months after ACL and meniscus surgery. My PT is not great (not enough equipment in the office and doesn’t feel challenging at all) so I started working out in the gym following a lot of RUclips videos. Not sure if it’s the right thing to do, my knee got swollen at some point and I feels like small muscles in my knee are not catching up with the bigger ones… knee feels not 100% balanced and somewhat unstable in certain positions … so now I am backing off just trying to strengthen all the leg muscles specifically focusing on balance. The knee does feel much better after these kind of exercises but I am also scared to stretch out my ACL or even retrear it… do u think these are safe for me at this stage of my rehab?
Hello, I’m glad the video was helpful. Yes, based on the fact that you are six months out from surgery, these exercises should be safe for you at this point. Also, my book has a more comprehensive knee instability program for people with meniscus and ACL injuries. The book guides you through three phases of rehab and has pictures of me doing all the exercises. Here is an Amazon link for my book, if you need another resource to help with your rehab. a.co/d/5VtN4X5
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 🙏
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!
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!
A very timely upload. Coincidentally, I need this exercises. Thank you Dr. Tom!
Glad it was helpful!
Thanks mister, I will try these due to Plica Irritation and come back later for feedback.
Great exercises! Thank you!
You’re welcome!
Awesome for pre warm-up before soccer training 👏
Definitely 👍
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.
Same for me😢I was a competitive Judo player but it's been 3 months now since I got injured and until now actually my left knee is still giving out whenever I try to do a slightly explosive move😢
@@RehabScience it went really well and I’m back to normal now and even better then before
Thanks
@@therealkiko2747 don’t play a lot but move your leg and don’t worry it will be fine just take everything slowly slowly
6 months after the surgery you will be as fine as you were before the injury
@@naseerbarakzai628 That’s great to hear!
Gratitude!!!
Welcome!
Beautiful exercises.. will do these exercises to help me with knee stability.
Thank you so much for sharing
Until next video
You’re welcome!
This is great!
Thanks!
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.
very good!
Thanks!
Excellent
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
Great
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
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?
How often should I do these exercises, per week? As well as for how long to see any improvement in knee stability?
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.
ruclips.net/video/R_BfT1ykhzQ/видео.htmlsi=gnOS3Jzqx2CQe3mq
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 🙏🏽
Hey please reply on this🙏🏻🙏🏻. I was told from doctors to avoid stairs and squats cause if my kneecap instability.. are those exercises safe??
Yes, these should be safe for your situation. However, it’s not possible for me to say for sure without performing an evaluation on you. I would try each of these exercises and see if you feel safe doing them.
@@RehabScience Okay thank you I’ll try them out and see if they’re safe. Thanks 🙏🏻 much appreciated
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
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 👍
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
@@oejrgoewrjgwelrgwell said thought the same thing
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.
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.
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.
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?
Whats the name of the lirtlefiatera to move the feer
Sorry, what was the question?
Nace
👍
🙏👍
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.
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.
Well me need u contact
My leg pain problem 😩
Football playing !!, Pls give contact
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
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.
Like a Dog peeing on a fire hydrant 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
Thank you! My knee already feels better after just one time doing these. I am almost 6 months after ACL and meniscus surgery. My PT is not great (not enough equipment in the office and doesn’t feel challenging at all) so I started working out in the gym following a lot of RUclips videos. Not sure if it’s the right thing to do, my knee got swollen at some point and I feels like small muscles in my knee are not catching up with the bigger ones… knee feels not 100% balanced and somewhat unstable in certain positions … so now I am backing off just trying to strengthen all the leg muscles specifically focusing on balance. The knee does feel much better after these kind of exercises but I am also scared to stretch out my ACL or even retrear it… do u think these are safe for me at this stage of my rehab?
Hello, I’m glad the video was helpful. Yes, based on the fact that you are six months out from surgery, these exercises should be safe for you at this point. Also, my book has a more comprehensive knee instability program for people with meniscus and ACL injuries. The book guides you through three phases of rehab and has pictures of me doing all the exercises. Here is an Amazon link for my book, if you need another resource to help with your rehab. a.co/d/5VtN4X5
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.