I have arthritis on both of my knees, on one knee cap I’m already bone on bone. But I been training on my knees with these type of video information like this. It has given me the ability to do squats again. Practicing isometric squats holds, walking backward and this form of quad extension provides a very good arsenal for training my knee pain. I Believe there’s ways to combat knee problems and I refuse to let knee pain control my life. Just wanted say thanks for this type of information!
I had the same issue: bony growth on the back of my kneecap and arthritis + torn meniscus. I had arthroscopic surgery to grind off the bony growth on the back of my kneecap and repair the meniscus as well as shave down the arthritis. Then I had stem cell injections a month later to grow new cartilage. The result? 100% recovery.
@@kenrocker7427 that sounds good , I might have to take look into stem cell therapy. I might be doing squats, but for me lunges is no no and my knee are crunching and grinding hard. I’m take it little by little.
They are one and the same. On his youtube channel he teaches how to "bullet proof" your elbows :) Spoiler: it's negatives, full range of motion and strengthening your antagonistic muscles.
I've been subscribed to the kneesover toes guy for about a month. He's going to save alot of folks from surgery. His teachings aren't revolutionary. They're evolutionary.
@@ashley-fk6dp if you watch the video, KOT has had 1 knee reconstruction/replacement himself and has insane mobility and strength in that leg without pain which is completely unheard of.
@@EXZACHTPERFORMANCE in addition to that, he’s mentioned having at least 8 or 9 procedures done, which motivated him to find and create the program that he has
I'm 60+, formerly obese, had one meniscus repair, and plenty of knee pain. I have been practicing yoga for the past 7 years, gaining insane flexibility and strength. Then, along came deep squats and sissy squats. Holy crap - within a month, my knee issues are almost entirely gone. My quads have never been this strong. I stretch my arms behind myself during sissy squats, recruiting various oblique, lat, and thoracic muscles. It's almost unbelievable how different I feel. I also walk two miles daily. Last evening I noticed something for the first time. All my life, I have walked with loose knees. They would lock and unlock during full extension as part of my gait, adding to the stress and pain. During an uphill area, I noticed my newfound quads engaging, preventing the loosy-goosy full straightening action. I now realize that weak leg muscles result in extra stresses to the knee. Fully engaged quads put the patella in the right place, relieving pain and reducing wear and tear. With weak leg muscles, the joint bears the brunt of the walking motion. Keep doing what you're doing. Naysayers will complain that you are ruining people's knees. I am living proof that the opposite is true. Increasing leg strength is akin to finding the fountain of youth.
@@skee2335 I started replying (twice) and realized it would be impossible. The specifics are all gleaned from various UA-cam videos to address my specific issues, primarily FAI in my left hip. Most of my pain is gone now. I’d encourage you to search for solutions to your issues and physical shortcomings. Focus on glutes above all else.
When I think of it. All these ranges of motion was how I used to play as a kid. Jumping, rolling, flipping, climbing, wrestling. All of this was natural to us but I guess we just forget
@@lennart275 Me myself are doing these exercises and feels 10 times better than before. I would recomend the exercise in this video, Nordic hamstring curls (progressions) and ofcourse the ATG splitsquat. Thats the main exercises i have been doing for the last two months and now i can sit for a REALLY long time without feeling any pain in the knee. Also I just feel so much more stable, controlled and stronger in my knees. And if you have too much pain to even do any of this exercises you should defently try out the backwards walking on a treadmil. But otherwise, just stick to those 3 exercises and you will be suprised!
Man I really appreciate you not using female fitness models as click bait in your videos. I'm sick and tired of everything being pushed down my throat by that. This is real stuff and it works!
Bro I had surgery in 2019 and I still haven't gained any muscle back. Can you share some tips? I'm honestly ready to give up but I love basketball. It keeps me from being depressed
I am a yoga teacher and I have always had a problem, even in my yoga training, with not allowing your knees to go over the toes. Look at gymnasts and Asian cultures. So glad to find this guy!
I have been doing these for the last month or so twice a day and I can actually hear and feel my knees crack sometimes when I stretch back far enough. Its a good kind of cracking and it immediately makes my knees feel 10x's better. It's amazing.
I kid you not, but having someone in the video trying the exercise in question, and you correcting them, really helps me understand the exercise better. I sincerely think this is something missing from videos of this type. Thank you ✌️
You saved me from surgery! I have been working out off and on for the last 50 years. I always did power lifting squats, never going deep. I tore left quad on a wet floor 14 years ago, rehabbed, didn’t change my squat. I tore my right quad 2 years ago, slipped on a waxed floor. I am 74 , I finally started searching for a solution. I bought a slant board hoping it would help. Last week I fell flat on my back, my left heel by my butt, then I got up up and finished what I was doing
I've been a roofer for 20 years and my knees had gotten really bad, I started doing this stretch almost every day. My knees are actually pretty flexible that way probably from all the squatting I do roofing but I was getting a lot of pain climbing ladders and even steps. I know he says once a week but my knees are strong and I need relief. Knees over toes guy knows his shit because the pain has cleared up drastically. Seriously thank you for such solid advice.
ARE YOU FREAKING KIDDING ME!! BRUH, I PAUSED THE VIDEO AT 4:39, WENT OUT OF MY OFFICE INTO THE OVERFLOW ROOM, SAT ON THE CARPET IN THE POSITIONS YOU SHOWED, DID 6, COUNT EM' 6 REPS OF LEVEL 1, 2 REPS OF LEVEL 2 (TO THE HANDS) - NO PAIN...I LITERALLY SQUATTED 90 DEGREES WITH MY KNEES AND I COULDN'T BELIEVE IT! WOW!!
Honest to God. I’ve had a worsening knee situation. For over 6 months. Now in my fifties I have tried every method on UA-cam and nothing seemed to have worked - UNTIL TODAY. I did level one this morning for the first time and I’m walking up and down stairs in my way home for the first time in months. Honestly I’m so grateful. I highly recommend this routine for anyone with chronic knee pain. Thank you so much ❤
WOW! I had some knee pain and i tried this and it IMMEDIATELY helped relief pain. It worked like magic, god bless you, you're the most useful and legit fitness guy on youtube by far. The fact that this is free is mindblowing
did 100 of these last night and felt wonderful today. Simple and so effective. Thanks Ben and Mark for educating us to live better and pain free. Kudos!!!
What do u mean u did 100 last night and explaining 20-30 reps ? Like 100 add over the weeks of 20-30 or u hit 100 over the momentum build up from 20-30 ?
finding out I have bursitis on my right knee at 26 scared me like no other. Walking is a huge part of my daily routine and being so young had me thinking regular activities wouldn't be normal/enjoyable anymore. Starting to fix the issues now with these videos, before they become worse. Thank you for your knowledge and dedication to help me walk correctly again.
I'm going through a severe knee traumatic experience and man it makes you almost useless when your knees hurt and you aren't able to fully bend them to do the basic things. I hope this video helps me.
Wow tried the things you recommended for one month now. A bit scary in the beginning but now ,...why does nobody else talks about this. You should have a medal 🥇
I'm 75 years old, I also have arthritis in both knees and bone on bone in my left knee. I'm going to try your exercise (slowly) I'll keep you posted in couple of months.
Mind muscle connection is crucial, mental ques and slowly, feel it. Two weeks, you'll feel a lot better. You'll get back to 65, then 55. Time is just a measure ;) Alan Watts is watching over you ;)
I honestly can’t thank you enough for this, I’ve literally suffered with a weird patella issue since I restarted training parkour almost a year ago.. I’ve tried all sorts of stretches and none seemed to work and I felt lost for what to do for a while, then I found a video about walking backwards upstairs and uphill.. this helped but only as a temporary fix and the issue would linger and start gnawing away again.. I tried this stretch here (realised instantaneously that I could barely lean back on my quads) I struggled for 5min back and forth then I walked around and tested my patella strain and the pain was completely gone. This stretch is going to become one I really focus a lot on this year, thank you so much!
@@theanimatedfoxguy1867 hey guys, I'm his dad here to give an update. Unfortunately he slipped and fell while doing parkour and can't walk anymore sorry guys
As a young powerlifting ive always had pain in my knees when squatting im gonna start doing these to help with my squat ill give you guys ab update after a while
Love this! I teach PE and I have seen several students complain about knee pain! I am going to begin implementing a lot if these exercises into my program. Awesome stuff, thanks!
Remember he stress too only do it this once a week. I’d say in general you don’t want to be training front chain behavior that much. Check out mark’s video with goata that’s something you could implement a lot more. Will be better use for knee pain.
Mark, I power lifted and now when I hit 50 I have that same pain when I sit for long periods of time. To those who never experienced it ,don’t understand that when it hits ,especially in a car, you have to extend the leg or it get extremely painful. I’m doing KOT exercises and I’m starting to see some results . I just started the exercise you and Patrick are doing in the video .
Starting watching these videos about a week ago, had my knee reconstructed just over 3 years ago and with a few of these exercises it was the first time I could touch my heel of my ass on my reconstructed knee since the op, keep up the good work 😊
@@willig4692 Honestly, better. I had to stop atg due to another injury but I'm slowly working ATG now and it's truly helping. My knees used to hurt all the time and after doing the exercises for a while, they don't hurt constantly.. I'm hoping after doing it for 6-12 months it'll be better.
Just recently returned to running 🏃♂️ my knees are BUMPIN this morning! Hoping this will help. All pain/soreness is below the knee cap on the inside mostly.
Can’t wait to start adding this to my routine! Thank you for sharing! I’ve done the exercise on the incline box with weights from another video less than 10x and can already feel a huge difference in my knee pain
He’s so frantic about relaying that world class range of motion to the uninitiated masses lol whenever mark tries to pepper in a comment it’s like WAIT THERES LEVELS TO THIS SHIT. Dude’s a crusader🦵🏻🦵🏻
THIS BOY Is amazing. I have had something on the side of my left knee for two months that is a little painful. I have already take pain killers and did not solve the problem. I will start doing these exercises today. I believe in them because this boy had a surgery and now he is the perfect picture of health. Thank you so much.
I started jiu jitsu(BJJ) about a year ago and my knees aren’t as good ever since, I also lift now they been kind of hurting and aching ever since, so I’ve had to stay away from lifting and stuff like that , but I’m doing these exercises and they’ve been helping !!
That initial sitting position with your legs tucked under your body and your butt sitting on the top of your calfs is called "seiza" in Japanese. When I started taking kendo back in 1998, I discovered that at the beginning and end of each class, we had to assume that position while facing the sensei to do a short formal salute/respect to the instructor. At the end of the class, we would sit in that position, close our eyes and put our finger tips together in a circular shape while meditating for short periods (usually about 30-60 seconds). I had the hardest time getting into and staying in that position because we Westerners don't sit in that position or ever use it. Put another way, it's not within our cultural wheelhouse. Meanwhile, the Japanese and other students from other Asian countries had NO problems sitting in that position for extended periods of time. After attending kendo classes, for awhile I got used to it and now I think nothing about sitting in that position for as long as 15 minutes.
Same here. I feel like if I went way back like that i get cramped everything (feet, calves, hip flexors). I'm really going to work hard to get past all of that though.
Our medical establishment is such a bummer, they have no idea how to promote or maintain wellness, all they know is acute care (broken bones, surgery, medication, etc)
I tried this and was surprised that it didn't hurt! I am looking forward to strengthening my knees so going downstairs won't hurt anymore, and so I don't lose strength and mobility as I age! Thank you!
@@churbo9597 I honestly don't remember to do this very often, but since my mattress is on the floor, not a frame, I am mostly doing this every time I get out of bed!
My right foot was cocked to the side from years of driving. This fixed my foot. Really did! Felt so many pops and stuff in my knees/thighs. Magical man lol. Thank you KoTG!!!!!
I’m 58 and never had knee pain until now. I’m a caregiver and not sure how I hurt my knee. I don’t have insurance. It hurt more when I didn’t move. I just figured out how to move without my swollen knee not hurting so much . One of was walking backwards. I think people just need to learn common sense and listen to what their body says. Anyways since I don’t have insurance I went on UA-cam and found this guy ! I’m glad I don’t have insurance because lord only knows what crap the Doctors would have done to me . I know of 2 teenagers in sports that have already had knee surgery.
Bro I cannot stress how good this guy is. It's still winter, so I'm waiting to run and jump, but I went thru his standards and there was a moment the other week where I just didn't feel my lower/mid back. And I realized it's always fucking tensed, like at all times. Even now it's slight and nagging, but you don't even realize my back is just always slight and nagging. I've been working on his 7 standards for 2-4 weeks or so, and I went from being able to touch shins bending over, and I'm just working to get to the standard of palms to floor with fully flexed quads.
I am 59 years old and from Germany. Briefly about my knee problem. For more than a year, my left knee has been swollen after dynamic stress (tennis, jogging) with considerable restriction of movement and pain even when walking. Medical examinations including MRI showed - no structural damage - Over the winter then conventional fitness training in the gym. result at the first tennis training again knee strongly swollen. Then special knee stabilization training with private trainer. Significant improvement, but still after light tennis training the knee was swollen. Then through UA-cam tried the knee over toes training. Result - sensational - no more swelling in the knee even after 1 hour of intense tennis training. I am thrilled and do in the eye only the exercises of B. Patrick. I would like to give one more type, I had considerable problems with the left knee (movement restriction) to go far down in the split squat. Between the split squats, simply incorporate the nordic harmsting exercise. After that it was possible for me to bend the left thigh almost to the calf!!!😀
I had been in pain for over 10 years with excessive muscle/tissue loss, excessive decline in athleticism. I was resigned in the belief that I wd eventually not be able to walk. I will never stop praising Ben. No one I mean no one had solutions for me until I randomly crossed one of his ads on instagram. I’m only 2-3mos into the program and I literally feel like I have new legs
From a doc, it needs to be mentioned that many people with certain comorbidities of the lower extremity should not attempt this without guidance from a professional; too many to list. For some, these exercises can be very provocative and dangerous, creating exponential amounts of torque stress on the knee interfaces, meniscii, ligaments, patellar complex (especially with lateral or medial tracking issues). I see the potential, but proper, safe guidance is key to long term successful improvements here.
I had similar knee pain and couldn’t sit with through class or a movie with my leg bent. Extremely painful over my kneecap. For me the cure was very simple and effective: 1/4 squats with light weight. The exercise is a similar movement to your VMO single leg thing on a block or slant board-just a slight bend in the knee. It strengthened all the small stabilizers and connective tissue and fixed the problem immediately.
Love your videos. Started with bro workouts and bodybuilding videos, into science based workouts for bodybuilding. But this, this is something totally different and is beneficial for both athleticism, body building, overall health and longevity
Hello, found you on Dr. Berg today, I had already been walking slowly backward as a rehab I remembered doing in a swim rehab 20 yrs ago. Side step walking as well. I limited myself as I didn't really have any information as to what was needed to improve. Fast backward (pardon the pun) to a fall in Feb, hip cartlidge tears and knee pain I am going to get injections on the hip pain so I can walk and rehab....but because I have already rehabbing myself, I now know exactly what feels right. Indeed, what you are promoting is true. I am now walking backwards on the treadmill at home, without turning it on and I like it so much better. I thank you for this information and giving me confidence and the mind body connection to balance the muscles front and back...and falls in line with adominals and lower back...same thing.
@@mr.andrew_andrew Jeffrey Wolf TheFlexibull. At least that's my speculation given the fact that they are no longer working together and looking at Jeff's instagram post from March 7. Jeff is on the Ido Portal/Emmet Louis/Kit Laughlin side of things and promote stretching, while Ben and his coach Keegan are on the Poliquin/Paul Chek kind of side and say that stretching is ineficient and that they don't promote it. While i believe that what Ben is promoting CAN be sufficient for the general population, i do still think it's not 'optimal' and that stretching is definitely up there as a priority. You can be strong or weak, but if your flexibility is uneven you will have aches and pains regardless of how strong you are.
@@spiritual_hypertrophy Ben also promotes flexibility, mobility is one level above flexibility, you can be flexible but if you don't have the strength to hold a flexible position you do not have mobility.
Thanks mark for taking the risk and having this guy on. Lots of people poo poo his methods but personally I think he's great and I have a lot of success with some of his protocols.
I have that sitting down knee pain, now I am following your videos and advice. I hope to share good news in the near future, but certainly the focus on stretching under load is helping.
@@brianhurler5876 Hello Brian, It's early days for me, I had a couple of weeks Covid-itus related, but so far I am moving in a positive direction. Yes is my answer to your question. Actually my job involves a lot of sitting down, the more I exercise or simply move, the better I get. This video training I am implementing where I can in my training. It has some new dimensions and I feel is a benefit. Let me know how you get on, in a few weeks or so when you get time to show results.
I work as a physio assistant and I can't believe i didn't realize this. And it makes so much sense too, like it's essentially very similar to preacher curls. Great targeted exercise and format, that's a technique I think I can apply to other aspects of my personal training.
Not necessarily, moves on your knees and elbows have to do more with position, balance and toughness (plus alot of elite bboys use pads because its still a very boney area) . However breakdancers are always in this type of knees over toes position when doing footwork and power moves
day 3 of trying this so far and feeling good. using this as a timestamp to look back on if i an mange to get back to running after being hurt since October 2020
I was told 2 years ago I need both knees repaired. Sorry doc, you're not cutting me open and risk an infection. I use to take ETOLDOLAC for the pain but I just put up with it now. I'll try these exercises. THANKS 👍.
Mark this is a great video, obviously you have practically proven it even someone have knee cap they can bend their knee to an extend. I would like to let you know in case some of you guys don't know. Muslims do this exercise 30 times a day. This is part of our obligatory prayer. So those muslims who pray regularly they have pretty strong knees.
My chiropractor told me to watch your videos to strengthen my knees ,I’ve been working out for over three decades and and I’ve never done exercises for my knees , this looks great ,I’ve tried doing level one but never knew it was great for the knees .👍🏻👍🏻👍🏻💪🏼
@@PTDfan2 look up ATG Ben Patrick or atgonlinecoaching. He sells some books too and also posts a lot of content on his UA-cam channel (called kneesovertoes guy) for free.
I work roadside assistance and my right knee has been locking up and hurting from having it in the same position for hours and hours a day, 6 days a week for the past 10 years... can't wait to start trying this and hope it helps!
These are more difficult on my plantar flexion than in the knees, but that is good to improve also so I guess I'll take the small roll I usually use under my ankles more and more as I do these over time.
In my 40s. Started a job where I am on my feet walking and climbing stairs for my entire shift. I am losing weight fast but I can feel it in my knees. Hope this truly does "bulletproof" my knees.
The initial position looks like rocking in Original Strength as well the positions of the knee in other movements, like crawling. It's cool how different systems and philosophies have a lot in common, because the basic principles and function are the same regardless.
I just discovered your channel after the joe rogan pod cast, I have a Maniscus tear in my right knee, i did this exercise as far down as I could go and then I did 18 sets of the sled, going from 60kg taking a 20kg plate off each 6 rounds, probably one of the best cardio sessions I've done, my legs were jelly after wards.
Wow thank you 🙏🏾 I have had 3 knee surgeries. I have been able to run again at least 7 miles but I’m hurting and I know I need to stretch my muscle to gain length. Thank you again
“Let the little gains add up “ So true! everyone’s after a quick fix these days, taking supplements before learning to work out properly, looking for some magic pill (cough cough) Love this common sense approach to the human body
I did a similar move in my dance class...for belly dance, we sometimes would incorporate a "maya" on our knees. Which is a pelvic wave/isolation, really had to dig into our obliques to do that move. Thank you for sharing the tips on stronger knees :D
I just started playing soccer since like 6/7 I been working out as a bodybuilder but now that I try to run my knees hurt a lot I’m gonna start to do this I will keep you updated.
Howdy! My first viewing of your stuff as I was recommended to your page as I had a complete quad tendon rupture May 25, 2022 and surgery to repair it on the 29th of May. I've been diligent with my rehab so far and can see that in order for me to gain any more degrees of flexion (currently at 107 degree as measured this past Friday at PT) I'm a lifelong weight trainer (56 years old) and a student of mechanics. I have been at a loss for gaining more information on how to get more flexion and now I'm here, ready to learn more. Hope to gain a deeper understanding and more flexion. Thank you!
Was booked for a second meniscus surgery before Covid. Started intense leg workouts and stretching and almost all pain is gone. Only heavy sprinting and deadlift sessions cause pain, and only minor. I'm not even considering surgery anymore.
@@petera4001 na ive just been super pro active on leg strengthening and stretching. Noticed this guy about 3 months ago in IG and have added some of his stuff in. Im the stongest and most flexible ive ever been at 30, but also the least pain since i first injured myself at 25
@Fraser Dazed I had menisectomy 8 months ago and still so much pain if I try to deadlift a little or jog 2 mins.. I dno what to do. I started this dude’s exercises but no big improvements yet
@@petera4001 forget deadlifts for now. I started with boxing and bike work. Just the footwork and bouncing of that helped. Then bodyweight stuff. Slow steady progress. And I've had setbacks here and there but they're getting less and less as i get stronger and more mobile.
@@fraserdazed3668 I’ve been cycling now the weather has warmed up but what kind of boxing footwork would you recommend? Anything on UA-cam that worked for you?
I had bilateral severely clubbed feet at birth and the corrective surgery at age 4 that cut my Achilles tendons, took 2 bone grafts from my shin, inserted them in each ankle and reconnected my Achilles tendons longer than before left me with extremely limited ankle flexibility and reduced flexibility in general in my lower limbs too. I love this exercise / stretch and do it daily!
Never done these before, but I've always been pretty athletic and did many unconventional/functional exercises and I tried these recently and I went nearly all the way. Apparently, I've been doing a ton of knee exercises throughout my years without even knowing. Will do this even more now :D
I have arthritis on both of my knees, on one knee cap I’m already bone on bone. But I been training on my knees with these type of video information like this. It has given me the ability to do squats again. Practicing isometric squats holds, walking backward and this form of quad extension provides a very good arsenal for training my knee pain. I Believe there’s ways to combat knee problems and I refuse to let knee pain control my life. Just wanted say thanks for this type of information!
dude, how long did that take to be on the lvl?
I had the same issue: bony growth on the back of my kneecap and arthritis + torn meniscus. I had arthroscopic surgery to grind off the bony growth on the back of my kneecap and repair the meniscus as well as shave down the arthritis.
Then I had stem cell injections a month later to grow new cartilage.
The result? 100% recovery.
@@kenrocker7427 that sounds good , I might have to take look into stem cell therapy. I might be doing squats, but for me lunges is no no and my knee are crunching and grinding hard. I’m take it little by little.
@@keep-rollin been dealing with this since 1998. In1999 I had micro surgery were they remove tarred tissue from my knees.
same here, less pain overall and more muscle activation, but did you try to run? i did and i needed a two day recovery witha lot of pain
We need a Elbow Over Fingers Guy
Elbows at first
They are one and the same. On his youtube channel he teaches how to "bullet proof" your elbows :)
Spoiler: it's negatives, full range of motion and strengthening your antagonistic muscles.
U mean Saltbae??😂
In need for a shoulder over head guy. That would be fantastic.
@@MrQuarts yeah but he admits that he hasn't had elbow injuries so he doesn't have as much experience helping fix them
I love his openness about what’s backed by research and what’s not
So?
@@girishchawla4776 u tosser
@@jw-vx8im lol
@@girishchawla4776 it makes him seem more honest instead of fitness influencers who claim everything they say is backed by science
@@toheeb07 Right. Because backed by nature>backed by scientISM.
I've been subscribed to the kneesover toes guy for about a month. He's going to save alot of folks from surgery. His teachings aren't revolutionary. They're evolutionary.
So true...!
@@ashley-fk6dp if you watch the video, KOT has had 1 knee reconstruction/replacement himself and has insane mobility and strength in that leg without pain which is completely unheard of.
@@EXZACHTPERFORMANCE in addition to that, he’s mentioned having at least 8 or 9 procedures done, which motivated him to find and create the program that he has
Can you subscribe month to month with him?
This guy saved my life mentally. He reversed my knee for a knee replacement as i have severe osteoarthritis
I'm 60+, formerly obese, had one meniscus repair, and plenty of knee pain. I have been practicing yoga for the past 7 years, gaining insane flexibility and strength. Then, along came deep squats and sissy squats. Holy crap - within a month, my knee issues are almost entirely gone. My quads have never been this strong. I stretch my arms behind myself during sissy squats, recruiting various oblique, lat, and thoracic muscles. It's almost unbelievable how different I feel.
I also walk two miles daily. Last evening I noticed something for the first time. All my life, I have walked with loose knees. They would lock and unlock during full extension as part of my gait, adding to the stress and pain. During an uphill area, I noticed my newfound quads engaging, preventing the loosy-goosy full straightening action. I now realize that weak leg muscles result in extra stresses to the knee. Fully engaged quads put the patella in the right place, relieving pain and reducing wear and tear. With weak leg muscles, the joint bears the brunt of the walking motion.
Keep doing what you're doing. Naysayers will complain that you are ruining people's knees. I am living proof that the opposite is true. Increasing leg strength is akin to finding the fountain of youth.
Wow!
Ur badass Steve sending positive vibrations to u
Steve, the fact that you're this active into your 60's is a huge inspiration. I appreciate your sharing!
At your convenience what are the names of the exercises you are performing? I'm just beginning and would greatly appreciate it?
@@skee2335 I started replying (twice) and realized it would be impossible. The specifics are all gleaned from various UA-cam videos to address my specific issues, primarily FAI in my left hip. Most of my pain is gone now. I’d encourage you to search for solutions to your issues and physical shortcomings. Focus on glutes above all else.
When I think of it. All these ranges of motion was how I used to play as a kid. Jumping, rolling, flipping, climbing, wrestling. All of this was natural to us but I guess we just forget
It’s not that we forget it, I think more we just stop doing it 😆
Dude exactly right. I still try to be silly and playful with movements now to stay youthful. I get so many dumb comments from people.
@@jtkuhne8722 like "grow up" i guess lmao, let's be honest our problems started in the moment we stopped being kids
@@-Saitama i couldn’t imagine better words from saitama himself.
You're taught not to act like a kid and just work
This guy is literally blowing up on UA-cam.
Ikfr
Dude I remember when he had 5k subs
Figuratively
His shit is fucking life changing man
Thats what happens when Rogan starts talking about you.
I've been doing the basics of this for the past 6 weeks. My knee isn't perfect, but, it is MUCH better.
I’m a couple of weeks into doing these exercises and my knee is feeling so so much better after years of pain so thank you!
Which exercises do you do?
@@lennart275 Me myself are doing these exercises and feels 10 times better than before. I would recomend the exercise in this video, Nordic hamstring curls (progressions) and ofcourse the ATG splitsquat. Thats the main exercises i have been doing for the last two months and now i can sit for a REALLY long time without feeling any pain in the knee. Also I just feel so much more stable, controlled and stronger in my knees.
And if you have too much pain to even do any of this exercises you should defently try out the backwards walking on a treadmil.
But otherwise, just stick to those 3 exercises and you will be suprised!
Did you buy any of his programs? Or have you just watched all of his UA-cam content?
@@erikthe_king2671 walking backwards for how long,
He mentions VMO a lot. What is that
Man I really appreciate you not using female fitness models as click bait in your videos. I'm sick and tired of everything being pushed down my throat by that. This is real stuff and it works!
This is an absolute breakthrough in body mechanics and conditioning. Im amazed. Completely EVOLUTIONARY
The Japanese have been doing variations of this, the seiza position, for centuries.
This exercise changed my life and my knee after years and years of pain and frustrations! Thank you so much!
Five years with pain with miniskus surgery.in one month i am jumping again like i am 20 again.bless you
Bro I had surgery in 2019 and I still haven't gained any muscle back. Can you share some tips? I'm honestly ready to give up but I love basketball. It keeps me from being depressed
@@JustWrightHD start to walk backwards and next step do the first exercise zero ability that he doing
@@JustWrightHD you must move.make strong your glutes.do and hip thrust
@@kingharry3526 mine was miniskus sorry I can't help you I don't now
@@kingharry3526 for sure.
I am a yoga teacher and I have always had a problem, even in my yoga training, with not allowing your knees to go over the toes. Look at gymnasts and Asian cultures. So glad to find this guy!
I just got out from my car with deep pain did these stretches and had so much relief. This is amazing and so simple. Straight up, no bs. Just do them!
I have been doing these for the last month or so twice a day and I can actually hear and feel my knees crack sometimes when I stretch back far enough. Its a good kind of cracking and it immediately makes my knees feel 10x's better. It's amazing.
Any updates on this exercise and your knee pain?
I hurt my knees squatting today, did this exercise and heard some weird popping, hoping it's a good thing
How are you today? Did that exercise help you?
I kid you not, but having someone in the video trying the exercise in question, and you correcting them, really helps me understand the exercise better.
I sincerely think this is something missing from videos of this type.
Thank you ✌️
You saved me from surgery! I have been working out off and on for the last 50 years. I always did power lifting squats, never going deep. I tore left quad on a wet floor 14 years ago, rehabbed, didn’t change my squat. I tore my right quad 2 years ago, slipped on a waxed floor. I am 74 , I finally started searching for a solution. I bought a slant board hoping it would help. Last week I fell flat on my back, my left heel by my butt, then I got up up and finished what I was doing
I've been a roofer for 20 years and my knees had gotten really bad, I started doing this stretch almost every day. My knees are actually pretty flexible that way probably from all the squatting I do roofing but I was getting a lot of pain climbing ladders and even steps. I know he says once a week but my knees are strong and I need relief. Knees over toes guy knows his shit because the pain has cleared up drastically. Seriously thank you for such solid advice.
if you think he knows his shit maybe you should only do once a week. the relief will continue to come. wouldn’t want to hurt yourself from overwork
Since you say you have pretty good flexibilty mabe you should try some of his other stuff that's more geared towards strengthening
ARE YOU FREAKING KIDDING ME!! BRUH, I PAUSED THE VIDEO AT 4:39, WENT OUT OF MY OFFICE INTO THE OVERFLOW ROOM, SAT ON THE CARPET IN THE POSITIONS YOU SHOWED, DID 6, COUNT EM' 6 REPS OF LEVEL 1, 2 REPS OF LEVEL 2 (TO THE HANDS) - NO PAIN...I LITERALLY SQUATTED 90 DEGREES WITH MY KNEES AND I COULDN'T BELIEVE IT! WOW!!
Honest to God. I’ve had a worsening knee situation. For over 6 months. Now in my fifties I have tried every method on UA-cam and nothing seemed to have worked - UNTIL TODAY.
I did level one this morning for the first time and I’m walking up and down stairs in my way home for the first time in months. Honestly I’m so grateful.
I highly recommend this routine for anyone with chronic knee pain.
Thank you so much ❤
Love this guy's passion.
WOW! I had some knee pain and i tried this and it IMMEDIATELY helped relief pain. It worked like magic, god bless you, you're the most useful and legit fitness guy on youtube by far. The fact that this is free is mindblowing
did 100 of these last night and felt wonderful today. Simple and so effective. Thanks Ben and Mark for educating us to live better and pain free. Kudos!!!
Do you do this exercise every day or once a week?
@@moab4091 1 time a week. 20-30 reps is enough.
@@DKFX1
Thanks a lot 🙏 💓
What do u mean u did 100 last night and explaining 20-30 reps ? Like 100 add over the weeks of 20-30 or u hit 100 over the momentum build up from 20-30 ?
finding out I have bursitis on my right knee at 26 scared me like no other. Walking is a huge part of my daily routine and being so young had me thinking regular activities wouldn't be normal/enjoyable anymore. Starting to fix the issues now with these videos, before they become worse. Thank you for your knowledge and dedication to help me walk correctly again.
How are your knees now ?
I would like to know, too 🙂 Update? Thank you!
I'm going through a severe knee traumatic experience and man it makes you almost useless when your knees hurt and you aren't able to fully bend them to do the basic things. I hope this video helps me.
Hey are you feeling better now?
Wow tried the things you recommended for one month now. A bit scary in the beginning but now ,...why does nobody else talks about this. You should have a medal 🥇
I'm 75 years old, I also have arthritis in both knees and bone on bone in my left knee. I'm going to try your exercise (slowly) I'll keep you posted in couple of months.
Take it easy Al, I hope it goes well for you
Mind muscle connection is crucial, mental ques and slowly, feel it. Two weeks, you'll feel a lot better.
You'll get back to 65, then 55.
Time is just a measure ;)
Alan Watts is watching over you ;)
Progression?
*I gave these a try thinking they were gonna be easy getting my back on the floor and man did I get humbled real quick 😂..... I got work to do*
Ben is awesome. Info he gives is a gold mine. Glad you had him on.
I honestly can’t thank you enough for this, I’ve literally suffered with a weird patella issue since I restarted training parkour almost a year ago.. I’ve tried all sorts of stretches and none seemed to work and I felt lost for what to do for a while, then I found a video about walking backwards upstairs and uphill.. this helped but only as a temporary fix and the issue would linger and start gnawing away again.. I tried this stretch here (realised instantaneously that I could barely lean back on my quads) I struggled for 5min back and forth then I walked around and tested my patella strain and the pain was completely gone. This stretch is going to become one I really focus a lot on this year, thank you so much!
Did you do this everyday and how much time do you spend doing this ?
did it help so far?
It's been six months, give us an update!
Bro give us the update
@@theanimatedfoxguy1867 hey guys, I'm his dad here to give an update. Unfortunately he slipped and fell while doing parkour and can't walk anymore sorry guys
As a young powerlifting ive always had pain in my knees when squatting im gonna start doing these to help with my squat ill give you guys ab update after a while
Update?
Updates?
Love this dude, his stuff is GOLDEN for knees, hips, shins, ankles, etc
Love this! I teach PE and I have seen several students complain about knee pain! I am going to begin implementing a lot if these exercises into my program.
Awesome stuff, thanks!
Remember he stress too only do it this once a week. I’d say in general you don’t want to be training front chain behavior that much. Check out mark’s video with goata that’s something you could implement a lot more. Will be better use for knee pain.
Mark, I power lifted and now when I hit 50 I have that same pain when I sit for long periods of time. To those who never experienced it ,don’t understand that when it hits ,especially in a car, you have to extend the leg or it get extremely painful. I’m doing KOT exercises and I’m starting to see some results . I just started the exercise you and Patrick are doing in the video .
Starting watching these videos about a week ago, had my knee reconstructed just over 3 years ago and with a few of these exercises it was the first time I could touch my heel of my ass on my reconstructed knee since the op, keep up the good work 😊
This is my favorite collab ever. Ben is so awesome. Saved my knees. I'm still not all the way there, but I have a ton of damage.
How's your knees doing now? ✌️
@@willig4692 Honestly, better. I had to stop atg due to another injury but I'm slowly working ATG now and it's truly helping. My knees used to hurt all the time and after doing the exercises for a while, they don't hurt constantly.. I'm hoping after doing it for 6-12 months it'll be better.
Thanks bro!! cheers, that injury sounds BRUTAL
Just recently returned to running 🏃♂️ my knees are BUMPIN this morning! Hoping this will help. All pain/soreness is below the knee cap on the inside mostly.
Can’t wait to start adding this to my routine! Thank you for sharing! I’ve done the exercise on the incline box with weights from another video less than 10x and can already feel a huge difference in my knee pain
He’s so frantic about relaying that world class range of motion to the uninitiated masses lol whenever mark tries to pepper in a comment it’s like WAIT THERES LEVELS TO THIS SHIT. Dude’s a crusader🦵🏻🦵🏻
THIS BOY Is amazing. I have had something on the side of my left knee for two months that is a little painful. I have already take pain killers and did not solve the problem. I will start doing these exercises today. I believe in them because this boy had a surgery and now he is the perfect picture of health. Thank you so much.
I started jiu jitsu(BJJ) about a year ago and my knees aren’t as good ever since, I also lift now they been kind of hurting and aching ever since, so I’ve had to stay away from lifting and stuff like that , but I’m doing these exercises and they’ve been helping !!
That's odd! I used to do bjj and felt great but when I stopped I started to feel pain from driving all the time!
That initial sitting position with your legs tucked under your body and your butt sitting on the top of your calfs is called "seiza" in Japanese. When I started taking kendo back in 1998, I discovered that at the beginning and end of each class, we had to assume that position while facing the sensei to do a short formal salute/respect to the instructor. At the end of the class, we would sit in that position, close our eyes and put our finger tips together in a circular shape while meditating for short periods (usually about 30-60 seconds). I had the hardest time getting into and staying in that position because we Westerners don't sit in that position or ever use it. Put another way, it's not within our cultural wheelhouse. Meanwhile, the Japanese and other students from other Asian countries had NO problems sitting in that position for extended periods of time. After attending kendo classes, for awhile I got used to it and now I think nothing about sitting in that position for as long as 15 minutes.
I've never seen anyone as enthusiastic as Ben in regards to sharing his knowledge
I've been training hard lately with a bad knee. I followed this along and my knee felt so good after that stretch
My ankle mobility is easily the biggest limitation I have doing this.
knees over toes guys program "zero" would improve that
Same here. I feel like if I went way back like that i get cramped everything (feet, calves, hip flexors). I'm really going to work hard to get past all of that though.
Athlean x ankle mobility fix
Excellent video!👍🏼
Full of details and specifics, like you mentioned: “ do it once a week”
Following this channel from London Ontario 🇨🇦
I listened to him and my knees are better and continuing to get better.
I had ACL surgery back in 06, Ortho told me the pain I have now, is due to the patellar sliding, gave no excercise/rehab protocol, just surgery again.
Our medical establishment is such a bummer, they have no idea how to promote or maintain wellness, all they know is acute care (broken bones, surgery, medication, etc)
I tried this and was surprised that it didn't hurt! I am looking forward to strengthening my knees so going downstairs won't hurt anymore, and so I don't lose strength and mobility as I age! Thank you!
How has it been so far? Any updates? And how many minutes/reps have you been doing this a week?
@@churbo9597 I honestly don't remember to do this very often, but since my mattress is on the floor, not a frame, I am mostly doing this every time I get out of bed!
My right foot was cocked to the side from years of driving. This fixed my foot. Really did! Felt so many pops and stuff in my knees/thighs. Magical man lol. Thank you KoTG!!!!!
This takes Fixed Firm Pose (Supra Vajrasana) from Hatha yoga and adds the strength component of rising out of it using strength.
Really good stuff.
Yeah VAJRASANA
Watching this hurt like heck! Oh my goodness! I better start from your very first video and work my way up..... Thanks Isaiah for putting me on!
I had 3 years of knee pain. Then I misstepped a stair, fell on that knee and it was just gone. That was a very good day.
Your knee pain went after falling on it?
Or was the knee just gone?
lol what
I’m 58 and never had knee pain until now. I’m a caregiver and not sure how I hurt my knee. I don’t have insurance. It hurt more when I didn’t move. I just figured out how to move without my swollen knee not hurting so much . One of was walking backwards. I think people just need to learn common sense and listen to what their body says. Anyways since I don’t have insurance I went on UA-cam and found this guy ! I’m glad I don’t have insurance because lord only knows what crap the Doctors would have done to me . I know of 2 teenagers in sports that have already had knee surgery.
Bro I cannot stress how good this guy is. It's still winter, so I'm waiting to run and jump, but I went thru his standards and there was a moment the other week where I just didn't feel my lower/mid back. And I realized it's always fucking tensed, like at all times. Even now it's slight and nagging, but you don't even realize my back is just always slight and nagging. I've been working on his 7 standards for 2-4 weeks or so, and I went from being able to touch shins bending over, and I'm just working to get to the standard of palms to floor with fully flexed quads.
I’m doing the exact same thing lol
I am 59 years old and from Germany. Briefly about my knee problem. For more than a year, my left knee has been swollen after dynamic stress (tennis, jogging) with considerable restriction of movement and pain even when walking. Medical examinations including MRI showed - no structural damage - Over the winter then conventional fitness training in the gym. result at the first tennis training again knee strongly swollen. Then special knee stabilization training with private trainer. Significant improvement, but still after light tennis training the knee was swollen. Then through UA-cam tried the knee over toes training. Result - sensational - no more swelling in the knee even after 1 hour of intense tennis training. I am thrilled and do in the eye only the exercises of B. Patrick. I would like to give one more type, I had considerable problems with the left knee (movement restriction) to go far down in the split squat. Between the split squats, simply incorporate the nordic harmsting exercise. After that it was possible for me to bend the left thigh almost to the calf!!!😀
When you say you do this once a week, what does that look like? How many sets and reps do you do to make it work? What do you recommend?
any answer?
I had been in pain for over 10 years with excessive muscle/tissue loss, excessive decline in athleticism. I was resigned in the belief that I wd eventually not be able to walk. I will never stop praising Ben. No one I mean no one had solutions for me until I randomly crossed one of his ads on instagram. I’m only 2-3mos into the program and I literally feel like I have new legs
From a doc, it needs to be mentioned that many people with certain comorbidities of the lower extremity should not attempt this without guidance from a professional; too many to list. For some, these exercises can be very provocative and dangerous, creating exponential amounts of torque stress on the knee interfaces, meniscii, ligaments, patellar complex (especially with lateral or medial tracking issues). I see the potential, but proper, safe guidance is key to long term successful improvements here.
A doctor should know that "meniscii" is not a word.
@@sananton2821 ? It’s literally the plural of meniscus. 1 google search.
didn't listen to the video?
knee pain in car rides / airplanes... you nailed me. Been an issue for 15 years. Thanks for putting all this info out there!
I love how he is out of breath with excitement.
I had similar knee pain and couldn’t sit with through class or a movie with my leg bent. Extremely painful over my kneecap. For me the cure was very simple and effective: 1/4 squats with light weight. The exercise is a similar movement to your VMO single leg thing on a block or slant board-just a slight bend in the knee. It strengthened all the small stabilizers and connective tissue and fixed the problem immediately.
Love your videos. Started with bro workouts and bodybuilding videos, into science based workouts for bodybuilding. But this, this is something totally different and is beneficial for both athleticism, body building, overall health and longevity
Hello, found you on Dr. Berg today, I had already been walking slowly backward as a rehab I remembered doing in a swim rehab 20 yrs ago. Side step walking as well. I limited myself as I didn't really have any information as to what was needed to improve. Fast backward (pardon the pun) to a fall in Feb, hip cartlidge tears and knee pain I am going to get injections on the hip pain so I can walk and rehab....but because I have already rehabbing myself, I now know exactly what feels right. Indeed, what you are promoting is true. I am now walking backwards on the treadmill at home, without turning it on and I like it so much better. I thank you for this information and giving me confidence and the mind body connection to balance the muscles front and back...and falls in line with adominals and lower back...same thing.
1:27 "this is not just a party trick" - subtle shade xD
I love both Ben and Jeffrey.
Who is he shading? 👀
@@mr.andrew_andrew Jeffrey Wolf TheFlexibull. At least that's my speculation given the fact that they are no longer working together and looking at Jeff's instagram post from March 7.
Jeff is on the Ido Portal/Emmet Louis/Kit Laughlin side of things and promote stretching, while Ben and his coach Keegan are on the Poliquin/Paul Chek kind of side and say that stretching is ineficient and that they don't promote it.
While i believe that what Ben is promoting CAN be sufficient for the general population, i do still think it's not 'optimal' and that stretching is definitely up there as a priority. You can be strong or weak, but if your flexibility is uneven you will have aches and pains regardless of how strong you are.
@@spiritual_hypertrophy Ben also promotes flexibility, mobility is one level above flexibility, you can be flexible but if you don't have the strength to hold a flexible position you do not have mobility.
Thanks mark for taking the risk and having this guy on. Lots of people poo poo his methods but personally I think he's great and I have a lot of success with some of his protocols.
I have that sitting down knee pain, now I am following your videos and advice. I hope to share good news in the near future, but certainly the focus on stretching under load is helping.
Hi Steve - I have this pain too. Any positive news for you?
@@brianhurler5876 Hello Brian,
It's early days for me, I had a couple of weeks Covid-itus related, but so far I am moving in a positive direction. Yes is my answer to your question.
Actually my job involves a lot of sitting down, the more I exercise or simply move, the better I get.
This video training I am implementing where I can in my training. It has some new dimensions and I feel is a benefit.
Let me know how you get on, in a few weeks or so when you get time to show results.
I work as a physio assistant and I can't believe i didn't realize this. And it makes so much sense too, like it's essentially very similar to preacher curls. Great targeted exercise and format, that's a technique I think I can apply to other aspects of my personal training.
I believe this what breakdancers do to train their standing from kneeling moves
Not necessarily, moves on your knees and elbows have to do more with position, balance and toughness (plus alot of elite bboys use pads because its still a very boney area) . However breakdancers are always in this type of knees over toes position when doing footwork and power moves
day 3 of trying this so far and feeling good. using this as a timestamp to look back on if i an mange to get back to running after being hurt since October 2020
Hi, would you mind giving an update? Did you get back to running?
I was told 2 years ago I need both knees repaired. Sorry doc, you're not cutting me open and risk an infection. I use to take ETOLDOLAC for the pain but I just put up with it now. I'll try these exercises. THANKS 👍.
Mark this is a great video, obviously you have practically proven it even someone have knee cap they can bend their knee to an extend. I would like to let you know in case some of you guys don't know. Muslims do this exercise 30 times a day. This is part of our obligatory prayer. So those muslims who pray regularly they have pretty strong knees.
This is what we are put on this Earth for to help each other and this is very helpful.
My chiropractor told me to watch your videos to strengthen my knees ,I’ve been working out for over three decades and and I’ve never done exercises for my knees , this looks great ,I’ve tried doing level one but never knew it was great for the knees .👍🏻👍🏻👍🏻💪🏼
where can we find the complete program? could you help me ?
@@PTDfan2 look up ATG Ben Patrick or atgonlinecoaching. He sells some books too and also posts a lot of content on his UA-cam channel (called kneesovertoes guy) for free.
@@brandonwood3442 thanks man. Would still like to have/create a workout program. I have a torn acl and meniscus...
I work roadside assistance and my right knee has been locking up and hurting from having it in the same position for hours and hours a day, 6 days a week for the past 10 years... can't wait to start trying this and hope it helps!
roadwork is tough. thank you so much for your work, it is much appreciated!
These are more difficult on my plantar flexion than in the knees, but that is good to improve also so I guess I'll take the small roll I usually use under my ankles more and more as I do these over time.
In my 40s. Started a job where I am on my feet walking and climbing stairs for my entire shift. I am losing weight fast but I can feel it in my knees. Hope this truly does "bulletproof" my knees.
The initial position looks like rocking in Original Strength as well the positions of the knee in other movements, like crawling. It's cool how different systems and philosophies have a lot in common, because the basic principles and function are the same regardless.
Knees over toes guy + Original Strength + Movnat + some traditional strength training = awesomeness
I need to start again. Started as an ashtangi a decade ago. Now I see your clarity. I will study what you teach
I saved my left knee by doing sissy squat. I never felt pain or swelling again!
I wish there was some kind of modification. I can't bend my left knee like that at all.
I just discovered your channel after the joe rogan pod cast, I have a Maniscus tear in my right knee, i did this exercise as far down as I could go and then I did 18 sets of the sled, going from 60kg taking a 20kg plate off each 6 rounds, probably one of the best cardio sessions I've done, my legs were jelly after wards.
Love it. Good to see others appreciating this stuff. Especially the frequency discussion. Cheers!!!
Wow thank you 🙏🏾 I have had 3 knee surgeries. I have been able to run again at least 7 miles but I’m hurting and I know I need to stretch my muscle to gain length. Thank you again
“Let the little gains add up “
So true! everyone’s after a quick fix these days, taking supplements before learning to work out properly, looking for some magic pill (cough cough)
Love this common sense approach to the human body
Ruined my knees doing 200kg on leg press I'm trying to help and increase knee strength thanks for the video
The discomfort is in the back and lateral part of my knee see I sprained my ankle in 2018. I was born to run help me get back. Thank you
The elevated toes is the best exercise I've come across in my life. Thank you soooooooo much
Is this the excericseto do to help alleviate knee pain or is their a beginner level?
He's such an inspiration
I did a similar move in my dance class...for belly dance, we sometimes would incorporate a "maya" on our knees. Which is a pelvic wave/isolation, really had to dig into our obliques to do that move. Thank you for sharing the tips on stronger knees :D
I just started playing soccer since like 6/7 I been working out as a bodybuilder but now that I try to run my knees hurt a lot I’m gonna start to do this I will keep you updated.
”8 year old Swedish olympic weight lifter” 😂 goals
Howdy! My first viewing of your stuff as I was recommended to your page as I had a complete quad tendon rupture May 25, 2022 and surgery to repair it on the 29th of May. I've been diligent with my rehab so far and can see that in order for me to gain any more degrees of flexion (currently at 107 degree as measured this past Friday at PT) I'm a lifelong weight trainer (56 years old) and a student of mechanics. I have been at a loss for gaining more information on how to get more flexion and now I'm here, ready to learn more. Hope to gain a deeper understanding and more flexion. Thank you!
Thank you guys so much !!! Keep up the hard work and your helping so many people !!!
Thank you for the info. I will try this starting today (May 19. 2024) and walk backward as well.
Was booked for a second meniscus surgery before Covid. Started intense leg workouts and stretching and almost all pain is gone. Only heavy sprinting and deadlift sessions cause pain, and only minor. I'm not even considering surgery anymore.
You followed his workout? I’m in the same boat ..
@@petera4001 na ive just been super pro active on leg strengthening and stretching. Noticed this guy about 3 months ago in IG and have added some of his stuff in. Im the stongest and most flexible ive ever been at 30, but also the least pain since i first injured myself at 25
@Fraser Dazed I had menisectomy 8 months ago and still so much pain if I try to deadlift a little or jog 2 mins.. I dno what to do. I started this dude’s exercises but no big improvements yet
@@petera4001 forget deadlifts for now. I started with boxing and bike work. Just the footwork and bouncing of that helped. Then bodyweight stuff. Slow steady progress. And I've had setbacks here and there but they're getting less and less as i get stronger and more mobile.
@@fraserdazed3668 I’ve been cycling now the weather has warmed up
but what kind of boxing footwork would you recommend? Anything on UA-cam that worked for you?
I had bilateral severely clubbed feet at birth and the corrective surgery at age 4 that cut my Achilles tendons, took 2 bone grafts from my shin, inserted them in each ankle and reconnected my Achilles tendons longer than before left me with extremely limited ankle flexibility and reduced flexibility in general in my lower limbs too. I love this exercise / stretch and do it daily!
Never done these before, but I've always been pretty athletic and did many unconventional/functional exercises and I tried these recently and I went nearly all the way. Apparently, I've been doing a ton of knee exercises throughout my years without even knowing. Will do this even more now :D