4 Moves for Healthy Knees Video


Knee Strengthening Exercise Routine (Bulletproof Knees)

Video taken from the channel: Strength Side


Knee Strengthening Exercise for Healthy Knees

Video taken from the channel: Strength Side


3 Strengthening Moves for Healthy Knees

Video taken from the channel: AARP


Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees

Video taken from the channel: Tone and Tighten


10 Best Knee Pain Exercises Ever Created (Stretches & Strengthening)

Video taken from the channel: Bob & Brad


How to Fix Patellar Tendonitis (No More KNEE PAIN!)

Video taken from the channel: Squat University


7 Best Knee Strengthening Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo

4 Moves for Healthy Knees [Video] by Grokker. September 9, 2015. 16 Comments. Share it: Stabilize your knee joints to help ease and prevent pain.

The first video of this three-part series shows you simple movements you can practice throughout the day wherever you are for a lifetime of knee health. Instructor Sam Brown will also teach you how to. These 4 Moves Can Help to Build Stronger Knees The key to strong, healthy knees is knowing which leg muscles to target in your training. By Brett Williams. 4 Moves for Healthy Knees [Video] | MyFitnessPal Stabilize your knee joints to help ease and prevent pain.

The first video of this three-part series shows you simple movements you can practice throughout the day wherever you are for a lifetime of knee health. The Best Moves for Healthy Knees It may be common, but knee pain is not inevitable. We asked a sports medicine doctor, a physical therapist and a Pilates instructor for the most effective exercises for healthy, pain-free knees. 3 Easy Moves for Stronger Knees AARP. 1:46.

Prevent injury and reduce tightness with Denise Austin’s three simple moves for stronger knees. Share on Facebook. For the weighted moves, start with body weight, then build to a 12to 16-kg (26to 35-lb) kettlebell. your still-healthy knees will thank you.

The Simple Running Trick to Avoid Knee Pain. 6 Exercises That Keep Your Knees Healthy. Bring your left knee in, then back. Alternate legs and move as fast as you can while maintaining good form.

Do 3. Prevent knee pain and move better with these exercises for stronger knees. In this 2-minute video, you will learn four moves to strengthen the muscles around the knee.

The way we jump, land, squat, and sit affects the long-term health of our knees. So too do other joints, such as our ankles and hips. In general, in everything you do, think about keeping your.

Fix your posture in 90 days http://athleanx.com/x/my-workouts Subscribe to this channel here http://bit.ly/2b0coMW If you have poor posture, you not only.

List of related literature:

Fundamental moves include bringing the knees to the elbows while leaving the arms straight.

“Coaching Youth Track and Field” by American Sport Education Program, USA Track & Field, Hershey Company
from Coaching Youth Track and Field
by American Sport Education Program, USA Track & Field, Hershey Company
Human Kinetics, 2008

Assisted hip flexion (heel drag) and hip abduction 3.

“Essentials of Orthopaedics & Applied Physiotherapy E-Book” by Jayant Joshi, Prakash P Kotwal
from Essentials of Orthopaedics & Applied Physiotherapy E-Book
by Jayant Joshi, Prakash P Kotwal
Elsevier Health Sciences, 2016

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Knee Hinge Flexion: Bring heel BODY PART TYPE OF JOINT TYPE OF MOVEMENT Hip—cont’d Ankle Hinge Dorsiflexioni: Move foot so that toes are pointed upward.

“Foundations and Adult Health Nursing E-Book” by Kim Cooper, Kelly Gosnell
from Foundations and Adult Health Nursing E-Book
by Kim Cooper, Kelly Gosnell
Elsevier Health Sciences, 2018

Mistakes to correct include allowing the feet to come together between steps, allowing the leg that follows to “snap” back to the starting position, walking with the knees locked in the straight position, bending forward at the waist, rounding the shoulders, and looking down at the feet/ground.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

Make it a point to incorporate moves in the frontal and horizontal planes, such as grapevines, side-to-side step touches, standing hip abduction, lateral raises, seated spinal twists, diagonal reaches, and more.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Prevent the person from sliding or falling by doing one of the following: (1) Brace your knees against the person’s knees.

“Mosby's Textbook for Long-Term Care Nursing Assistants E-Book” by Clare Kostelnick
from Mosby’s Textbook for Long-Term Care Nursing Assistants E-Book
by Clare Kostelnick
Elsevier Health Sciences, 2018

Bend knees and lower body as patient slides to the floor (Fig. 4-3) 2.

“Nursing Interventions & Clinical Skills E-Book” by Anne Griffin Perry, Patricia A. Potter, Wendy Ostendorf
from Nursing Interventions & Clinical Skills E-Book
by Anne Griffin Perry, Patricia A. Potter, Wendy Ostendorf
Elsevier Health Sciences, 2015

THE MOVE: Step forward with your left foot, bending your left knee until your left thigh is parallel to the floor, keeping your back as straight as possible.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Technique: thumb walk Area of the body: shoulder, arm, elbow, lower leg, knee, hip, lower back Part of the foot: lateral edge from base of little toe, down lateral edge, following edge of 5th metatarsal up to feel along the cuboid bone and across on to the calcaneum.

“The Essential Guide to Holistic and Complementary Therapy” by Helen Beckmann, Suzanne E. Le Quesne
from The Essential Guide to Holistic and Complementary Therapy
by Helen Beckmann, Suzanne E. Le Quesne
Cengage Learning, 2005

Alexia Lewis RD

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  • Purchase a printable worksheet with the Knee Strengthening Exercises in this video here: https://www.askdoctorjo.com/buy-knee-strengthening-worksheet
    Purchase the knee sleeves featured in this video here: http://amzn.to/2pojTED (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I recently remember that you have great exercises for hurting bodies and I definitely needed a reminder about the knees. Thank you ever so much

  • My knee hurts when I put pressure on it especially when I try to run or jog on the spot. I don’t know what happened it just started hurting. Will this help? I tried doing stretching and that helped but as soon as I moved onto the strengthening bit of the exercise, it put too much pressure on it and it hurt afterwards.. help!

  • I got a brain injury and due to it…my left leg and hand suffers very much in all the physical activities and in walking also…Can you please make a video for it as it troubles me very much

  • Dr. Jo, I recently dislocated my patella in April and its still not 100% healed. Will these exercises help? Have you heard of any supplements that can strengthen or help speed up healing recovery process? TIA:)

  • Thank you for these exercises! My doctor recommended strengthening my quads for my knee pain, so I tried them yesterday. I know they’re working because I can feel every little muscle in my legs today. Looking forward to getting stronger!

  • How long after an injury like a stretched/partially torn MCL can you start doing exercises? Is it once your knee starts feeling normal and stable again?

  • Dear Doctor Jo
    If i can do the long arc quad, should i bother with the short arc quad?
    Is there any added benefit to holding the leg up before bringing it down?

  • Hi
    My name is alyia.plzz solve my issue actually i was fine after birth of my daughter sudden i suffered in knee stiffness my serum uric acid was 6.8 i took tab zyloric
    Stiffness nature is i can not stand properly after sitting long time.x ray knew is normal

  • Dr. Jo, for the two exercise performed with and without the tension bands, if I don’t have knee pain (just want to strengthen my knees post-op from a knee scope three months ago) and can perform the exercise with the band does the exercise without the band provide additional benefit?

  • Hi dear sister, Before 6 month i have played foot ball match,while i kick the ball i got sound in my knee joint i thought like ligament tear still now I Have been suffering knee join medial pain,and discomfort to walk,some days good,if i do any cardio excersie that time again feeling same pain please give me solution sis…

  • Thank you for the video! Can the squats you are demonstrating at about 8:30 be performed if you are using a walker for balance after a broken leg and surgery? The walker is not being leaned on or bearing weight. The leg has healed, but still needs improved strength and movement nearly two years after surgery.

  • My knee hurts so much when I bend it like pressure at all on it when I go to like sit down with like my legs underneath methat’s very painful and if I squat I cannot put any pressure on that need to get back up and that’s if I’m able to squat that dated some days it’s too painful for me to bend it

  • Hi Dr Joe I’m super excited to see how this routine will strengthen my knees. I’m so happy I found your channel. Your content is exactly what I need so I quickly subscribed. Thanks for all you provide I truly appreciate you.

  • can someone help me pls ahah. my parents won’t take me to a doctor so i was wondering if any of y’all have the same situation so i can know what to do. when i do the first exercise, my knee pops at the top. when i do squats, i get a sharp pain under my knee cap. and when i run i get a pain on the inner side where 2 bones connect.
    if you read that, thanks ahah. and if you know what’s wrong that would be amazing

  • madam i diagnosed with mystheniagravis,which is a serious muscle disorder from last 4 yrs and im in medication now. from last 3 months i just started walking in the morning daily and i am walkg better than before and even my muscle got strengthened but suddenly when im walkg my thigh muscle became stiff and after sometime i got relief and startd walkg slowly…and my question is can i try this exercise to strengthen mu knee muscle or should i keep away from this exercise.

  • i’m a young athlete that’s rather tall for my age, my knees get really sore within a couple minutes of my practices would this help with that

  • Dear Bob & Brad. Thanks a lot for these exercises. I also have osteoarthritis in my knees. And one knee in morning points higher than the other. I want my 2 knees flat on the floor in morning. How can i improve my knee flexibility and can you give more info about this joint problem in the knees and how to solve it with exercise, the right food or supplements?

  • I have got this knee injury while playing the day before. Should I start exercising now or wait for three four days. Swelling is gone already.

  • Hi, I’m going to be have patella realignment surgery this coming November, would you recommend I do this most days to get my knee ready for surgery?

    Many thanks

  • Ill appreciate if you help me.I had an injury 3-4 months ago during football which made my knee swell for 1-2 months. I was told my knee had calcium burst or something which made my knee swell. And now it has been quite some time my knee looks alright but doesn’t feel the same. Please respond.

  • Hi dr Jo
    After my normal delivery a year back my knees are not like earlier.
    I mean i feel weakness there after standing for long, i have to use stairs more often during the day, can sit on knee or crossed legs for long.
    Will these exercise be useful or any other if u can help plz.
    Thank you

  • Hi, My father (53 years old ) have pain in left knee during walk and some swelling….but after doing these exercises my father is feeling some relief so I wanna ask that should he go along with the fast walk ( around 3 kms ). Is it good if he continues with fast walk??

  • I just found you and subscribed. I have what looks like Osgood-Schlatter that never went away to my left knee, can’t squat or kneel on the floor, slight discomfort when I got up several flights of stairs, would I benefit if I use a patella band while doing the knee exercises or just do them without?

  • I need to do these more often. Thank you!
    When I first started working out I used to go crazy on the Stairmaster and on the squats, no foam rolling or stretching and now it hurts to even bike.

  • Im a mountain biker and there are some trails that i cycle to which takes about 1 hour 45 mins there, riding all day then the same back, sometimes the next day my right knee will be quite swolen and stiff and i have sores on the inside of my right leg. Do you or anyone know what i could do to stop this as i need to be able to access the location. Thankyou.

  • I think I might have a problem with my hamstring lateral tendon. The tendon on the outer side of my knee. It clunks/catches (silently) when flexed. Will these exercises help?

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • Hi dr.
    Iam from india, my knee ligament is broken in a bus accident eleven years ago, but it’s hurting Still. And from last week I have very bad pain. Plz help me����

  • Hi I’ve had chronic knee pain from mis-aligned knee joint, it seemed to start after a fall I had scraping, not hard but I do remember it on the inner side of my knee joint. I’ve had it for two years, and it’s probably because I stop remembering to do the specific or even correct knee exercises regularly, once the pain goes. I exercise a lot, either running or doing HIIT sessions, 2 4 times a week. not necessarily massive ones, between 7 45 mins a time, but really regularly and as a Pilates Instructor doing that at least 4-6 times a week. I really want to get it right this time, so I’m wondering how long you’re meant to stay off the exercise while you rehabilitate. I usually go back to the running and HIIT sessions, the minute the pain goes, so I’d only rest for maybe a week. Thank you for the videos, they’re really great.

  • Hey Jo, great video!

    I tried all of them because I get slight knee pain whilst running/cycling, all exercises are fine except the one with the roller and the one sitting down on the chair, when I extend my right leg and contract the thigh, I feel slight pain in the lower front part of my knee (at the bottom of the kneecap). Would you know what may be going on?

  • I have swelling in my left knee and leg but I also have a fused left ankle. What kind of stretches and exercises would you recommend to help strengthen and reduce swelling in my left leg and knee?

  • Ive been running for 5 weeks 3 times a week. I believe I have self diagnosed this problem of knee tendinitis. The pain is where you said and jumping inflames it. I also surf quite a bit and have to jump over waves. I got patella tendon straps that help enormously but don’t want to be reliant on them for obvious reasons.

  • Thanks for the video.
    One question: sometimes my knee make a noise like tuck while straighting with a sharp pain though the pain subsides in a few seconds. Is this serious?

  • Im 15 and I played volleyball before so I’ve already experienced a lot of body workouts but recently I started working out at home because of the quarantine and while doing plank my right knee started to hurt (you know that feeling when u feel that your knee is gonna break anytime soon if kept on going) so I immediently stopped, I actually dont know what to do with this, I dont wanna get a knee injury lol> >>> help me>>>

  • I’d had ligament injury 4 and half years ago and still my knee is making creaking sound and have pain. So will it be good to follow all your exercises

  • Very helpful tips indeed. I felt a significant improvement in my knee pain after doing these exercises. Thank you, and like you said PROPER FORM is key!

  • Hello, I had a quad tendon acl reconstruction with meniscus tear and it’s almost a year and I’m still in pain when I squat or lunges, Bulgarians and etc. it’s a sharp pain on the outside of the knee. I have full flex with hypertension as well. What should I do to strengthen the knee?

  • How many reps should I do to start? I’m recovering from Lateral Patellar Compression and can’t go to a physical therapist right now because of COVID.

  • The #SquatUclub is now on YouTube! As soon as I upload a new video, “like” it and comment with the hashtag #SquatUclub ASAP. I’ll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!

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  • Amazing video, I had very intense lateral knee pain when squatting and leg pressing to points where it felt it was going to snap, doing the band and split squats alone has eliminated all pain and I’m starting to put confidence back into my knees, recommend this to anyone with knee pain.

  • Great Video clip! Excuse me for butting in, I would love your initial thoughts. Have you thought about Taparton Lard Destroying Takeover (Have a quick look on google cant remember the place now)? It is a good one off product for finding the trick to deal with knee pain minus the normal expense. Ive heard some unbelievable things about it and my old buddy Taylor at very last got cool results with it.

  • Wish I could like this video 10k times, usually a lot of these quick relief videos are BS, but this guy gave good info in a short amount of time and is saving my left knee right now, God Bless you brother

  • I’ve been getting in a cycle of working out with high load, getting knee pain, stopping, recovering and then starting all over again for so long now. I’m gonna try and slowly build up my load which I learnt from you and stretch every day. Hopefully it works. Thanks!

  • My son suggested naturekindness .com as he’s into natural bodybuilding. I had a talk with a representative who told me about multiple purity tests they do on every batch. Used them for over 3 months now. Excellent quality!

  • jointstrong.best has helped my friend so much with his pain in the knees. He also follows a lean diet. I have never seen him so happy and confident.

  • this is really helpful and it works, but skateboarding/longboarding also works but it got only my right knee stronger so I recommend doing both legs. *note (idk how it got stronger or how it works lol)

  • Hey dude.
    I have pain in my knee starting. In morning when I get u pain so much. That why I am stop running and morning walk.
    You please suggest what should I do?

  • so should i do these 3 exercises as a warm up before a leg day? or on days I’m not doing legs??! My question is when do i do these exercises to make them the most effective?

  • I felt a pop in the patellar point of my knee midway up a heavy deadlift PR and it didn’t hurt afterwards but now it occasionally flares up during leg day and squats, also more range of motion like ATG squats make it hurt worse, does this sound like patellar tendinitis?

  • i suffered from patellar tendonitis 2 years ago when i was preparing for a powerlifting meet. i was a physical therapy student back then and asked all the teachers and professors and even went to the doctor. they all said i have fucked up knees or i have stress fructures and i should stop lifting etc. but i knew it was different cuz the pain was soothing when i apply ice or massage the area. also i had pain when i push my finger over tibial tuberosity. took me around 6 months to completely eliminate the pain and get back to my normal workout routine. i wish i found this video back then. these could make the process a lot faster.

  • ohhh..man, where were you all this time….I just tried it and I know this is the right kind of exercise for my knee problem. And I thank you for that, brother.

  • Cheers for the Video clip! Sorry for butting in, I would appreciate your opinion. Have you ever tried Taparton Lard Destroying Takeover (search on google)? It is a smashing exclusive product for finding the trick to deal with knee pain minus the normal expense. Ive heard some incredible things about it and my work buddy after many years got excellent success with it.

  • Lovely video content! Forgive me for chiming in, I would love your initial thoughts. Have you thought about Taparton Lard Destroying Takeover (just google it)? It is a great one off product for finding the trick to deal with knee pain minus the normal expense. Ive heard some unbelievable things about it and my work buddy finally got amazing results with it.

  • Nice Video! Sorry for the intrusion, I would love your thoughts. Have you heard the talk about Taparton Lard Destroying Takeover (just google it)? It is an awesome one off product for finding the trick to deal with knee pain without the normal expense. Ive heard some amazing things about it and my mate got excellent results with it.

  • Hi. If my feet doesn’t bend enough to do a squat on the feet as a whole, instead it’s done on toes. It’s bone structure that blocking it. What kind of squat I should do? Sumo or I should put something under my heels and do a squat? Please advise.

  • I get sore on occasion when going long distance treks/mountains/hikes. Anything I can do? I stretch quads and hams for relief, but it’s usually temporary. maybe it’s the big boots? Never happens during squats.

  • Thank you so much sir �� I was so disappointed in my knee and was about to give up leg day… but then I ran into your video and tried the wall sit and went back to finish leg day with no knee pain thank you so much I liked and subscribed ��

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  • interesting points,if anyone else is searching for patellar tendon definition try Mackorny Treat Bones Blueprint ( search on google )?

    It is a smashing one of a kind product for dealing with chronic knee pain without the headache. Ive heard some unbelievable things about it and my work buddy got cool success with it.

  • hi everyone,if anyone else wants to discover knee pain tendonitis symptoms try Mackorny Treat Bones Blueprint (do a search on google )?
    It is a good exclusive product for dealing with chronic knee pain without the headache. Ive heard some awesome things about it and my mate got excellent success with it.

  • Can i just wait? My knee is normal, i was jumping the rope, and pain in knee came, and it hzrta becuase i’m jumping the rope every day.. Should i just wait like 2-3 days?

  • Thanks dude! That helped me understand what’s going on with my knee.
    Not to sound like a weirdo, but I just did those lunges (lunges usually aggravate it), and the pain seemed to be less. I’ve been off my bike for a month, and in in pain for 8 months. This is the first thing that’s worked.

  • This is glorious, I’ve been looking for “slight knee pain when walking” for a while now, and I think this has helped. Ever heard of Jeneah Lansaiah Framework (do a google search )? Ive heard some super things about it and my neighbour got amazing results with it.

  • My knees constantly crack and crunch while going up the stairs etc, and doing these exercises there was constant cracking and crunching sounds, is there any chance the exercises could be doing further damage? the sounds just sound really bad, but I will keep going if it will help.

  • i have been skateboarding quit a lot lately and also been running. So guess i just overloaded my knees. Hopefully this will help me.

  • I started hiking about 3 months ago and did something to my knee when I stepped off a tall rock..and I think this is the problem. So…if I’m not an athlete, will a wall sit or single leg wall sit be ok?

  • This is the first time im dealing with knee issues after powerlifting for 6 years+. Felt pain after squatting two weeks ago. Progressively become a little worse. Do you recommend i keep my knee sleves on for the rehab period or no sleeves? I usually just wear them for working sets and thats all.

  • I have this injury a long time ago and when i get better and start working out normal the pain goes back again, what should i do for a total recovery, i am doing what you said in your video, and feel better now, but i am afraid pain goes back when i start working out again, so how many time it takes or how can i be totally recover from this injury

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  • Is tendinopathy completely reversible? I suddenly got it simultaneously in both of my abductors and both knees and I’m afraid my legs won’t be the same even with physical therapy

  • If you can relieve patellar tendinitis by working out chances are you have a very…VERY mild case and should be embarrassed to even say anything…I had to to get surgery because I had tears in my tendon and no exercise can fix that. If you truly have patellar tendinitis to the point where you can’t even work out to lose weight and take stress of your tendon then your options are:
    1) PRP Injections
    2) Cortisone Injection and
    3) Clean up surgery to prevent irritation and inflammation.
    The first two options are good for tolerating the pain; allowing you to stay active and try and lose weight. For every pound of fat you lose that is equivalent to 3lbs off your knee so loosing 20lbs will feel like 60lbs off your knees.

    Overall this video provides great information, but given his physique and sculpted legs my guess is that he’s never had any knee operations whereas someone whose had can provide a different perspective and get straight to the point.

  • I think your brillant. I just subscribed. I’m hoping you can do a video on athletic pubalgia or what was called a sports hernia. I’ve been dealing with this issue for well over a year in a half and I can’t rehabilitate it. My MRI doesn’t show a tear. It’s a super complicated injury and there are athletes all across the country who comment about having it for years but it doesnt go away. You are a man who can research better than the rest of us. I’m a smart guy but this injury has beat me. Can you help? Physical therapist and primary doctor were baffled. My insurance wont cover a sports medicine doctor that treats this injury. Any help would be awesome?

  • Are Spanish squats the same as sissy squats? As I have a sissy squat machine at my gym. And also do quad extensions work similarly?

  • Hey Doc! Thank you so much for this video. I have been suffering with this for years. Had PRP with tendonomity, pulse therapy… was at my wits end. Started this two days ago and already feel a difference! Do you have any suggestions or videos for golfer’s elbow? I play a lot of racquetball and too much flairs this injury up as well

  • Thank you very much!! I been having knee pain and looking for a situation found your videos. I have used your method for a week and my knee are back to normal. Thank you very much!!!

  • When I eat cooked foods such as Potatoes and rice then I get knee pain, but when I eat a 100 percent raw food diet then my inflammation goes away

  • Would seated leg presses on a machine have any place? The machine where you are seated.upright and not at an angle close to the ground.

  • Read the link in his bio about patella tendinitis you learn a lot and might help you! I’m about to start tomorrow and see how it goes����

  • Just subscribed, I have all kind of knee problems since my teens,and soon I´ll be 64 and very active life, refused to have surgery. To heal my knees always used that Romanian stretch and wall sits and it helps a lot, first time seen the Spanish Squat and I am going to use this one as well.Thank you

  • thank you so much, my knee pain has been for three days and it getting better everyday, but I decided to your video and it worked for me.

  • I actually enjoyed the first one!!!!! Thank you. It’s been hard to figure out what to do. If it is only one knee should I be doing both anyway or just the weak one?

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • I don’t know what to do with my sister she had a knee surgery which worsened her level of pain in her knee… and she refuses therapy because it worsens her pain and everytime I encourage her to workout her knee she refuses as if everything is hopeless.
    She’s gained a lot of weight because she does nothing active. I encourage her to workout but it’s like she can’t get a job bc her knee hurts to bad she can’t workout because her knee hurts too bad… I don’t want her to be like this the rest of her life and use pain as an excuse to give up.

  • I have watched several youtube videos about how to strengthen knees and this one by Brad & Bob is the best ever and I am going to start right now even though it is now 12:49 A.M. Keep up the good works Brad & Bob Thank you

  • Wow, instant relief to my right knee… yesterday I took my daughter’s dog for a walk around the block and after returning my knee felt out of place and started to have pain in which I could not walk right…long story short-you guys have a great demonstration here for it!
    Thank you so much ����


  • Both knees hurt when I squat, or walk up the stairs. When I run, it feels like their giving up on me. The knee sleeves help but they irritate my skin when I have them on for too long

  • I added the straight leg raise to my routine a few weeks ago to strengthen my quads with the goal of eventually doing squats. It helped a lot and now I have added squats to my sessions. Thank you gentlemen for your great advice!

  • Amazing the first exercise relieved my aching knee and I am going to buy that exercise ball and that belt to be able do other exercise. God bless u both

  • I cycled almost everyday for 6 months and my knees started to hurt I just cycled through it, in hindsight that was definitely not a positive thing to do, quite stupid actually. They eventually cracked under the pressure (not literally). I couldn’t bend them for 2 months and into the 3rd month now they are still tight and are sore when I climb stairs or even walk sometimes. I am 18, so very young to have this sort of pain and I don’t think I will ever be able to cycle again. It is my favourite hobby and now I cannot even cycle 20 meters.

  • Thank you so much! I was having inner knee and low back pain on my left side. I felt immediate relief after doing these excercises. ����

  • I was attempting these exercises while watching the video; I found new muscles. I am a dentist and often find myself in non-ergonomic positions. The pain I am having tends to radiate up and down from the knee joint approximately 6-8 inches 360 degrees. The greatest pain is during flexion. Will these exercises be of help. I love stretching and in the past have spent numerous hours with physical therapy having great results. I have not been able to locate part two of your instruction. Please point the way.

  • To Bob and Brad or anyone else who may know the answer: is it better to do these BEFORE or AFTER regular exercises (i.e. cardio, weights,etc. )? Thanks.

  • Hello Bob & Brad, I just found your youtube site and seeing what you can offer me to relieve the pain I have in both knees. I have arthritis in both knees and injury to both left & right shoulders. I just turned 62 and trying to figure out how to exercise without hurting myself (Too much). I am also overweight I should be around 180, but sit at 250, so I would love to lose the weight as well. I have subscribed and ticked the Bell, for more information that can help me… Stay Safe…

  • So the muscle tissue above the knee looks and feels bloated and when I stretch my quads I feel pain in that tissue like it will pop or explode…what type of problem can I have? I am still able to do my squats and lunges, walk, stand, and cycle without a problem. This problem started 3 weeks ago. Also, on the back of the other leg where the crease line is behind the knee i feel a jab when I walk and it feels like it is between the epidermis and tendon…sound like something you can name? This started a week ago. BTW, I have arthritis and I have not seen a doctor about it yet. The arthritis manifested itself 4 years ago. So far the arthritis is in my shoulder, elbow, and, finger joints…with large nodules on my first finger joints…what type of arthritis is that?

  • Would be helpful if you have shorts or gym trousers so one can see the leg shape and knees better. The loose office trousers makes it difficult to see what exactly the legs are supposed to do

  • I am 8 weeks out from a partial hip replacement resulting from a fall & tear. Pain in the knee on my affected side is making me skip my exercises. Any suggestions?

  • Haven’t tried these yet but i have a damaged knee which i can barely walk on there is so much pain in there will these exercises work for me ive been like this for thr last 3 months

  • Please reply to me I had sprained a ligament in my knee but it got better and now it’s gone so sore when I run upstairs or go downstairs or even run at all can u tell me what I need to do to kind of fix it and when I was raising my knee it hurt so badly please can u help

  • Had a pretty serious knee injury last season for football and I’m trying to strengthen it but the problem is the official diagnosis was inconclusive and all I was told was ur back in to weeks but now that I’m outta szn and not working out as much it’s starting to hurt and I need to strengthen it before next szn

  • hey there, why “pressure on, pressure off’ and not continuous stretch for 20-40 seconds? and why use a strap as appose to an elastic band? -THANK U

  • I’m watching this video because I have pain on my left knee. It’s been two weeks and took prednisolone from the doctor but still, my knee has been swollen, stiffed and pain when I walk and bend.

  • Question for you guys: If I am incorporating another senior aerobic and also floor routine, say 3 times per week, how often should I perform the exercises on this video? Can I alternate days and still gain effectiveness? Please advise-thank you!

  • I’m 68, healthy, and can move around pretty easily and I climb a 1 story set of stairs easily several times a day. But know I need to strengthen my knees & legs in other ways for sure! I see that many of these exercises will be easy enough to perform and I am going to do them. Thanks!

  • Thank you for posting this this routine is making a huge difference in my bilateral knee pain. Trumps the physio routine I received from the Dr.

  • I love both of you guys! Two months ago, I fell and fractured my upper tibia bone. Fortunately, I didn’t have to have surgery because the depth of the fracture was small. The exercises that you have shown me has helped tremendously in gaining my mobility and strength!! I still have to use crutches for now and wear my immobilizing brace. Recently, my brace was reset from 30 degrees to 110 degrees!! ��. I’m exercising everyday to get better and stronger!! ��. God bless you both!! Thank you for your guidance and advice ����!!! Semper Fi!!!!

  • Doing the push of the kneecap forward toward the toes causes pain and grinding for me. Only on my left kneecap not the right. I am an active 68 y/o male. Any suggestions? The pain is not severe but definitely there. No pain with the other kneecap manipulations. Thanks

  • Senior i am one request to you.i watch your video for my knee pain.In the last if you repeat according to numbers as1,2,3,like that.Then it is easy to remember.with thanks.

  • Do you have knee pain? Did you try these exercises? Let me know how they worked for you in a comment below, and thanks so much for watching!

  • All you need to do strengthen your knees is to do mini-squats. “Mini” means you DON’T do a full squat, which is damaging to your knees. Pro baseball catchers have proven that. Instead, keep the angle between your thigh and lower leg greater than 90 degrees when you at the greatest depth of the squat. And a large range of motion is not needed for this exercise. So on each cycle/repetition, you don’t need to straighten out your legs.

  • Hey Dr. Jo!

    Last two exercices, the squats, can they be done if one has very flat feet? Let’s say I have concerns that very flat feet are causing knee pain?


  • Its rilly help me with my left leg n now my right leg has started 2 be very painful but am doing it so hopefully am sure It will work

  • Thanks for the great detail on how to do these exercises. Especially with the hips, those small adjustments made a big difference.

  • Very very helpful, thank you Strength Side! This helps a lot. I continue to struggle with weak knees so I will most def apply this!

  • Im currently dealing with a knee problem, but weirdly it only happens to my right knee. If i keep my knee bent for too long (approximately 15 minutes) i start to feel an urge to stretch it but when I stretch it i instantly start to feel mass amounts of throbbing pain. Its so weird because I’ve had this problem when i was 11 and it naturally went away I guess. But Im now 17 and Its comeback I’ve been hoping it would just go away already but this pain is killing me. its been a month since its comeback, i’m looking for answers now.

  • Hi,
    I have a swelling in knee. Checked with doctor and he said that no issues with ligament but there is a swelling around the knee. I have been asked to take rest for 3 weeks but still swelling not reduced. Could you pls suggest some excercise for this.

  • Sir I am just 14years and my knee injury caused during workout,there is no swelling but a lot of pain while walking so for how many days shall I rest

  • Nice routine…just one suggestion about your bridge set. Maybe consider having the knee/s stacked over the ankle/s by walking feet closer to glutes for greater stability and less knee strain and make sure pelvis tips up to protect lower back.

  • Thank for showing us these exercises, i did these yesterday and today helped my mom to do these exercises.
    We both now feeling relieved in our knee,and no pain. It’s just amazing.
    Thank you…☺
    Please upload videos for back pain remedy also…☺

  • Do you have anything for Poly-Neuropathy??? It’s not from Diabetes, it’s from spine injuries and muscle weakness. I think the Rx’s are making the Neuropathy worse. I’m 55 and I’m watching this because all of this is starting to effect my knees and I now have Sciatica. (I’m a mess) HELP! Thanx! Be blessed…. Kathy

  • I have been flexible with my muscles and can do lotus bending with my feet (both feet point upwards) even at my age (over 60). But about a month ago, I started to feel pain with my left leg when i tried to bend my left leg. I feel pain and tension along the left side of my left knee. My physiotherapist suggested i might have a moved knee cap and possibly due to wear out of medial meniscus. What do you think i may possibly suffer from and what sort of exercises will you suggest?

  • Thank you for the great video. Can you please advise how often would one need to do these exercises to make it efficient and actually help relieve knee pain? Thank you

  • I over pronate both ankles, my hips, and my lower back. I also have fallen arches. Is there any good exercises to do to decrease knee pain as well as strengthening the muscles related to my fallen arches? I already do the tracing abcs, circles, toe touches, and scrunching the towel up. Need more ideas to help relieve the constant pain I am in. Thanks! Great video

  • Hello there Dr Jared. Good video. However when I try to do the straight legged quad tightening while sitting up and trying to force the back of my knee into the mat the under side of my patella starts to hurt. Shouldn’t I just tighten my quads only and not force the bottom of my knee into the mat? I get no pain then.

    Also when I short arc bend my knee on a foam roller my knee cap seems to grind and crackle a little. Do you think that’s bc my quads needs to be strengthened more? Thanks.

  • do these exercises help with the stability as I find that if I stand on my feet too long then I lose my balance in my legs and find it difficult to even lift my leg

  • Hi can you explain to me please
    When I sit I can’t get up I need to hold some things and I sit toilet seats difficult get up
    Have you got any solution

  • Very good Dr! Very clear! Will the knee be free pain as time goes by? Can I take paracetamol or ibuprofen for the pain?
    Many thanks. ��

  • Thank you! I will try these exercises! I started knee injections for slight OS! Can you believe I have OS because of a knee meniscus surgery! I needed something like this to help strengthen! Will keep you posted!������

  • Lovely Video! Forgive me for the intrusion, I would appreciate your opinion. Have you heard about Dinanlinson Rocky Position Approach (do a search on google)? It is an awesome one of a kind product for learning how to fix chronic knee pain minus the headache. Ive heard some incredible things about it and my best friend Jordan at last got amazing success with it.

  • @Jared it was a great video. I was suffering from light knee muscle pain due to thigh workout.
    After doing this pain drastically reduced in the muscle. Thank you very much.

  • hello sir i am 40 years. when i walk stair my knee sound is there this problem is from 5years ago sometime it’s pain but not all the time. can i have any advice sir Thank you.

  • Had some pain after running today I’m 20 years old and 6 foot 8 so I’m just trying to keep my knees strong while I’m young hopefully I can alleviate the pain before it becomes anything major I’m trying to join the Navy

  • this was an enjoyable and educational video, but i would like a complete “workout” video with th enumber of reps you recommend that I can mirror while watching without all the explanations. Do you have such a video, or can you make one?

  • Great video! I have some pain in my left knee due to a tennis injury (doctors can’t find it), so I can’t put pressure on it like the bridge does. Can you recommend an alternative? Love the video.

  • Hi. I got muscle tear in one knee 10 years ago. Its not interfering in daily routine but it starts painting while running. Do i need surgery or exercises will help.?

  • Hello Jared, I just discovered your channel and this video. I love how everything is explained so professionally. I will get started on the exercises right away. I had a knee injury 1.5 years ago. I banged my knee on the sharp edge of the stairs and it’s been in great pain since. In particular, when I’m walking I feel a burning pain behind my knee (going up the hamstrings) and soreness in general in the front. Biking long distances does not bother my knee. Xrays did not show much, there is some arthritis, so one side of the joint is slightly bent. I was not able to find the Part 2 of the video. Could you please post the link? I’m determined to strengthen my knee through exercise. Thank you so much

  • Hi Dr. J! Found your channel a little while ago, and I couldn’t be more grateful to you. I am dealing with bad knees d/t decades of being an ICU RN, and I’ve been pretty frustrated with PT up to now. I tried your treatment advice, and just after one session, I noticed a difference, and I was elated! Thank you so very much. You truly have the medical/PT knowledge to back up everything you teach, and that’s been half the comfort of knowing some relief and healing is possible. Thank you and blessings! ��

  • I have left knee pain all the time working with patients and many stretchers/ big beds.this is good exercise tips. Thank goodness ��⭐️

  • I started Improving my Knuckles Long Ago, and now I can literally almost Pierce wood without it barely hurting, but I’ll need lots of Strength.
    My Knuckles Tough Asf.
    I kept Fracturing(I think) My Bones and when they repair, they also Make it stronger soooooooooooooooooooo…. Yea.
    I started doing this at like 11, now I’m 13.

  • When ever I put my full body weight on one of my knees, after a while it will start do hurt, do these exercises help with solving that?

  • I have A mild tear in my knee. my L 4,5 spodiliothysis
    and, DDD in Entire spine. I have been in tears for 2 yrs.
    Now I knew my Muscles are A major source of these medical issues continuing.
    No Dr. Knew why I hurt in my bones, hips and ankle issues too!
    Now I found Yo.
    I knew It Was my mussels, and PTs have confirmed that these excersizes are GOOD for Me!
    Thank you. I just started, I will update this comment later A week. Wis me Luck?

  • Thanks for these!!! Just want to asked 1 question my left knee is hurting and i begin trying this exercise but suddenly when the lifting begin im hearing a tick sound on my left knee while doing this…while the right knee has no sounds…Can you tell me what is the meaning of this sounds..ThAnk’s a lot..

  • Maybe you can help me. At 5:18 when I release the tension there is a loud pop in the entire leg. You can also see, that when the loaded tension is released the whole leg shakes one time. Happens multiple times but the tension and popping intensity decreases.
    One other phenomen occurs while standing: My right leg is relativly straight. I lift the ankle on my left leg and bend & straigthen the knee while keeping my forefoot on the ground. While bending, at a certain angle I can hear a deep lying popping in the knee, I can provoke that popping repeatly.

    Now the correlation to your exercise: When I do your exercice and had some popping in the knee area, I don´t get the deap popping sensation while standing and bending.
    After a while I can provoke that popping sound again and when I do your exercise there is another huge tension release again.

    Backstory: Feb 2020 I hade one opponent in football falling against my shinbone while running forward. My leg got overextended. Could not straighten the knee for two month properly. I have been at two doctors who checked for ACL and Meniscus tear, but the tests were painfree.

    Huge text wall, but maybe you have experience with these phenomena. Have a great weekend.

  • i have been suffering from knee pain for a month but when i did this exercise three times my knee healed, keep making best video like this will help more peoples who like sport

  • Josh I’ve decided your the only person I want to train with because I know you know your shit and we are both in the bay area so as soon as you doing in person training again let me know please and Thanks

  • missing some smooth cartilage from my knee. It couldn’t fix that, because that’s going to require medical intervention (obviously), BUT…… It has made a huge difference!!!! These exorcises have worked wonders for me!!!
    A big Thank YOu!!!

  • Knee circles? I used to do those. However, every trained therapist and doctor I have seen on YouTube says not to do knee circles. Why, because the knee works like a hinge. It was not made to circle. They claim you run the risk of damage. So, why do you say to do knee circles? Is this personal experience? Or, did a doctor or trained physical therapist recommend this? Thanks…

  • Anybody tested out the Episoketren System (just google it)? We’ve noticed several awesome things about this popular training program.

  • Full Disclaimer:
    This workout only bulletproofs your knees against bullets made out of foam.
    For real bullets please try the workout that includes wearing full body plate armor for stretching.
    Alternatively, don’t get shot.

  • years ago I have an acidente and my nee is not the same n ow I am 52 and has a lot of pain and dificult to run adn do most of exercises

  • Hi I’ve just subscribed. I have a question and it seems no one is answering me. Whenever I stoop or let’s say sit and raise up from a sitting position, my right knee feels powerless, I have to use my left knee more to help me raise up. Can you tell me what is probably wrong with my right knee and sometimes I feel as if a needle is sticking me directly in the centre of my knee. Will these exercises in this video help me? I’m really getting desperate to find something that will help me. Thank you for replying.

  • Kudos for the video content! Apologies for the intrusion, I would love your opinion. Have you tried Dinanlinson Rocky Position Approach (probably on Google)? It is a smashing one off guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some unbelievable things about it and my friend Sam got excellent success with it.

  • Hello doctor, I usually run like everyday in the morning and for the past few days I’ve been having knee pain when i bend the knee, it makes a cracking sound will these exercises help?

  • That high peterson step up is a bitch hurts like hell on the second day so that tells me the muscles around my knees are under developed.

  • When I try clicking on the link to the full routine it doesn’t work. I would really like to try this out as I’m experiencing a little bit of knee pain from running and I don’t want to get injured.

  • Definitely going to do these. My bilateral knee pain has stopped me from exercising and riding my bike to work as I’m worried they will be worse. The GP I saw about it didn’t suggest anything like these moves so will be very interesting to see what effect they have on me..

  • Excellent video content! Apologies for butting in, I would appreciate your thoughts. Have you heard the talk about Dinanlinson Rocky Position Approach (do a search on google)? It is a good one of a kind product for learning how to fix chronic knee pain without the headache. Ive heard some pretty good things about it and my best friend Jordan finally got cool results with it.

  • Isn’t this a pretty unnatural movement for the knee? In my club, we are actually advised against doing this exercise, as it places load on the knee in a position it is not meant to be in as the knee is not a ball-type of joint like hip or shoulder, but is made only for movement on one axis… would love to hear what you think about that?

  • Nice Video clip! Sorry for chiming in, I am interested in your thoughts. Have you considered Dinanlinson Rocky Position Approach (do a search on google)? It is a great one of a kind guide for learning how to fix chronic knee pain minus the headache. Ive heard some amazing things about it and my buddy finally got great success with it.

  • Hello! This is my first time coming across your channel. How long would you say it took you to recover and be able to lift weights again? I hurt my knees from running back in January of this year. I was training myself to run a marathon, but unfortunately could not continue due to sharp pains coming from my knee. It usually would start hurting once I hit my 6th mile during my runs. I was running an average of 6-8 miles daily and after only two weeks of training I noticed sharp pains in my knee where I couldn’t even run or walk without my leg feeling like it was going to collapse on me. After about two months I was not feeling pain in my knees anymore and I began to do bodyweight workouts without an issue, but I was unable to lift weights due to the pain arising again in my knee. It has been about 5 months now of bodyweight workouts only and my knee is feeling better than ever, but I am still nervous about lifting weights.

  • but I am a martial art student; as a (kick boxer and shaolin kungfu beginner)can I try it?? and what is the side effect for my flexibility; sorry for my poor grammar

  • I have leg problems i get hurt quick the longest ive been injured is when my knee got hurt 1 month i still have it when the pain first started i couldn’t run i could bend my left knee i still have this knee pain its getting better i could better i hope this would help not to get this injury again because i play soccer and couldn’t play well.

  • Thanks bro!! I’ll be implementing these in my training.. cause unfortunately knees keep getting injured. I guess if you do sports in general, you are bound to get some type injury

  • This looks like it’s going to help. I did the exercises with you in the video and then did a few squats. After the squats most of my pain was gone so I have no doubt that doing this every day will eventually alleviate all the pain. Thanks!!

  • When should I be doing this routine? I really like it but I worry about doing it on days where I’m doing other training I stay pretty active. Am I risking injury if I do this in the morning and training jiu-jitsu in the afternoon/evening? Or should I only do this after I’ve finished what ever strenuous activity I have for the day?