Best knee exercise ever
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- Опубліковано 22 сер 2024
- Starting with your feet, this lesson will help stabilize your knees and hip joints, give relief from stress and subpar alignment. It also makes for an excellent warm up before walking or running. This is a mix of Neuromovement, Somatics and Feldenkrais. No matter whether you want to improve strength, speed, power, balance, of your knees, feet, hip joints, or even your whole body coordination, this is the movement sequence to try.
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A shorter version and additional info:
KNEE HEALTH EXERCISE
• KNEE HEALTH EXERCISE
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The Feldenkrais Method offers a unique opportunity to explore the difference of performing and sensing, of becoming more mature in movement patterns, in how to stay out of pain and to be better at everything you choose.
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Please use the comment section to share your experiences, questions, and insights. You're welcome to read and discuss everyone's comments.
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Wish you a good time on the floor,
thanks for your support,
Alfons
UPDATE 2022: if you follow this routine, but focus on moving your knees over your toes, that is to bring your knees closer and further away from the wall on the down part, you will have a splendid SOLEUS exercise... and once again the best knee exercise ever. Stay playful, stay creative, I wish you all the best! Alfons
goat
Good Morning Mr. Alfons, This is Batchu from India, a spastic dipllegia, aged 54 and have been on physiotherapy since my childhood. Recently, I happened to watch your videos and have followed it since 2 days and i am acknowledge that the videos are EXCELLENT EXCELLENT EXCELLENT. Thank you very much. Its giving a lot of relief to my spastic muscles. Namaste ( ""Good Morning" kind of Greetings in Indian language).
Hi Batchu, good work! Thank you for watching and please continue practicing 😊 Best greetings, Alfons
I am an (old) ex dancer, my legs are strong, my knee doctor does not want to operate( my torn meniscus) he says I can keep my knees strong with exercise until I REALLY feel I can't anymore, I have been pain free for three months now ,after seeing this video and doing this as well as my regular exercise , for that I would like to sincerely thank you 😀
please tell me how this helped your knee I am in the same boat. It hurts my knee.
Drew Kennedy and I love Ty👹👺
Happy I volleyball today y
This is what I was told before my Injection's then later Physical Thearpy then total knee Replacement! so I put more strain on my other knee and now that one is getting bad to compensate for the Injered Knee so I need to help that knee to avoid another Replacement!
I totally tore my knee’s ACL, I don’t know if I can have a normal life again, Please help, I am using crutches
@@ashley-fk6dp still doing these exercises 5 years later- and a few new ones- still no knee surgery or pain - thankfully
Your open-minded response to my question today about where to move weight on to foot says it all. I especially like "...skip and jump happily...". Thank you for your straightforward approach with humor in Feldenkrais movement. I will observe foot placement more carefully now and try to do the best placement for the activity.
Worked for me! Here I am at 70 doing ballet and wondering how I can soften my plie releves. Here it is...without the formal position, which after these exercises, is so much easier. This is great.
It’s pronounced pile relief ,,😊
I have been following you for more than 2 yrs. I love your presentation and calmness. Your exercises and explainations have changed my life and my lower body health. Thanks and keep on the great work.
Fantastic - I felt a change in my feet immediately after doing this. Thank you for sharing it.
Very "canny" and sensitive presentation of some very useful material. You're a born coach and teacher. Keep up the great work.
Utterly amazing lesson. My feet feel alive. They are alive. My head and neck also relieved. Thank you, thank you, thank you Alfons. Shall be repeating this one often. Have been so struggling for MONTHS with numb feet. Feel hope and deep relief.
thank you! maybe also try this class: ua-cam.com/video/pbVus-gyMvg/v-deo.html towards the end of the lesson focus on your rear foot with standing toes and pushing (like a sprinter starting)
I'm recovering from meniscus root repair surgery 8 weeks now....and this video is quite helpful with regaining balance, awareness and strength. Thank you!
Hello Alfons, I participated in this video again after a long time, and afterwards felt my legs as having more energy pulsating in them. Also while going up on the toes and coming down using the spine, I felt a nice release in the lumbar spine. So thank you for these subtle lessons. Love it! And by the way, your English is pretty good and you are quite adept at describing some otherwise complex instructions.
Gyan S. Tomasic of
I came for meniscus minor tear related knee pain and thank you for your nice awareness increasing explanation. I was both surprised and enjoyed the relaxed explanation's simplicity and scrunity on the unconsciously done basic movements.
Looks like this is indeed the BEST knee exercise ever. At least for me. Had a stiff left knee for months .After doing this exercise twice the stiffness has gone completely. Feldenkrais realy helps , and not only for the knee. Thanks Alfons !!
Yes you are on the picture. And we are on the other side learning...thank you very much!!!
Love from Brazil 🇧🇷
This is awesome. I now do this before my dance class, and it is such a great awakener and warm up at the same time. Thank you!! Need more like this we can do standing up wherever we are. Not always home and not always can l lie down :)
It is ! isn't it ? :-) Thank you for sharing. I love this small up and down movement too... and I do it frequently too.... about the lessons in standing, I hear you :-)
Just beautiful and helpful. I am in Bolzano about to trek and having knee pain. I just did this lesson. I will keep meine fingers crossed! Danke.
Thanks Alfons. Great regular practice for a 'barefoot' walker like me, especially with your amazing improved standing and walking series. The difference between these and the actual exercise advice offered by purveyors of barefoot footwear is night and day. The latter is shockingly superficial. It's stuff like this they should be talking about.
John, I had the strangest thing happening to me: four days ago I was going for a run with my new barefoot running shoes (Vivobarefoot). I never took them to a hard run, so I ran 5k quite fast without stopping. I enjoyed the run, but my calves started to hurt badly even while running. However, the next day was much worse. I could hardly walk. I looked at some of the barefoot running online advice, but could not find anything sensible.
A day later (two days ago) the pain was the same, it was terrible. I could still hardly walk, sharp pains in the calves. I put various cooling, heating, soothing creams and tried to rest as good as possible, but alas, no change.
Yesterday the pain was still there. Went for a walk outside, which was beautiful, but painful. Yesterday evening I was editing a Feldenkrais lesson in german language, and the lesson was about the leg and feet (in English it will be in My Happy Healthy Feet workshop, coming soon, I promise). I thought "oh well I might as well try to move to my own recording". I did 5 minutes on the floor, with my right leg only, then I was interrupted by a phone call and after I went to bed, watched a movie and went to sleep.
This morning I had to go to a meeting. Already on the way I noticed the strangest thing: my right calf was completely pain free! It actually felt really good. However my left calf still hurt a lot, I was limping, really painful to put the foot down. I was wondering: "what in the hell??" Why did all the pain move from my right calf to my left one??
Then I remembered I did 5 minutes of my foot lesson yesterday! I couldn't believe it at first. How is this possible?? With new motivation during the day I tried to fix my left calf as well, but failed. It still hurts, even now during writing. It's super strange. What is it... ? Maybe it's something about my voice in the recordings, or the pacing. Some magic thing I do in my recordings I don't even know I'm doing. But whatever it is, it really works. It's the strangest thing.
Very odd, very interesting.
Sorry to hear about the pain!
My Feldenkrais teacher in London when I still lived there was very interested in the relationship between the two sides of the body and the way the brain learns. Quite often he would have us do an exercise with only one side of the body, based on the theory that the learning would still be applied by the brain to the other side. I simply don't have enough knowledge or experience to know what I think of this, but it sounds sort of relevant to your experience.
The pain in your calves sounds like the pain I suffered when I first got my barefoots and ran a long way hard to catch a bus one day. My calves were extremely sore for quite a long time afterwards. I doubt if this is what you did, but in my case it was simply a result of what the barefoot folk call 'heel striking', i.e. landing, as one does in ordinary running shoes, on my heels rather than the balls of my foot. I don't think it's that the balls are better cushioned. It think it's that landing on them makes use of the foot's natural springiness, whereas landing on the heels is jarring. An ordinary running shoe cushions this jarring, so you don't feel it as much, but it doesn't mean it's not happening. As a recent BBC documentary about the foot explained, this is why so many ordinary runners injure themselves so often.
The best advice I've found on barefoot running was one of Barefoot Bob's videos on YT. It basically just boils down to landing on the balls of your foot and keeping a low centre of gravity. When you get it right, it feels amazing. As he says, you should feel better after a run than you did before.
This video of yours we're talking under is helpful particularly in identifying the optimal place on the balls of the foot to put the most weight (at the place just below the big toe and the second toe). Some experimental play, as always, seems worth applying, but for me this seems helpful for standing, walking and running.
I very much look forward to the Happy Healthy Feet video.
This exercise seemed tediously slow at first, but that is of no consequence now because I find it truly transforming. So much reward from so little effort -- that alone is profound.
Be practical to take advantage of this video.Watching video will help.Stay healthy and be practical.Thanks for the efforts and time spent to make this video.
I do like this exercise very much. Thank you.
Thanks very much.I enjoy very much doing exercises with your instructions.
Your a great coach and VERY FUNNY ! And make it fun. THABK YOU!
Great demonstration and description. Thank you very much
I have restless foot problem. the vid really helped in overall feet strengthening and alleviating the restlessness
I tend to roll out on my outer edges of my feet and after this excise I immediately began walking with the weight more between my big toe and 2nd toe. Amazing!
This is a GREAT lesson, Alfons! So many applications. I think I am going to give it as part of a class or workshop soon.
Carole Bucher, Feldenkrais Method thank you Carole! I also like this lesson a lot, been playing with it now over 2 weeks and it keeps being interesting :-)
Thanks for this, Alfonso- it is fun and to the point and has helped me strengthen my knees without hurting the injured one! My feet feel fully present and comfortable. :-)
That was like a lovely foot massage. Thank you!--Apanakhi from Seattle
Thank you so much Alfons. I really noticed the difference in the feet, and it was obviously working the knees too. The subtlety of these exercises is what attracts me.....the movements are often small and subtle, yet much more beneficial than larger movements and stretches. And your English is perfect for these teachings.
thank you Phil :-) and good observations... these movement sequences really present to us an abundance of insights and benefits
Phil Gardner and
Phil Gardner
Phil Gardner
very useful and interesting - Thank you!
I dealt with my broken ankle in 2014 but still I am suffering from different pains not he same foot; it is my big toe.
look forward to see more of your video.
Hi :-) thanks for your feedback! I haven't done a dedicated video for the ankles yet, but plan to do so. There's some other videos up that might help too, for example ua-cam.com/video/-tfF4QR5ToU/v-deo.html ... I wish you a good recovery ! :-)
Alfons, this is a great study. Thank you. To help with words, I suggest you add some typed text into your video. In post production you can get help on finding the right words for the text you overlay. Your points are worth making. Very good for seniors who have stiffened up.
"Don't do funny things when you come down"... showing us that was so funny!
Another great video! Thank you, Alfons.
This is also very similar to Bones for Life(R)/Movement INtelligence process of Ruthy Alon's ingenuity..."Roman Sandal"...this is easier to do, her's differentiates all the toes/metatarsals from small toe to big toe in weight -bearing...excellent for activating lazy toes, which creates more functional knees of course also...all your videos are wonderful Alfons! I think I should just play them in my classes and do them along with the class--your enthusiasm is inspiring!
+Deborah Lotus , thank you for bringing Bones for Life up, wonderful ! And thank you for the encouraging feedback :-)
Brilliant!!
This was amazing. I couldn't feel much at the beginning, but felt a bit unbalanced, a weaker left foot maybe. Afterwards I felt a huge difference, a much better mind muscles connection and could feel exactly where my weight was. I do this before strengthening my feet for ballet.
Alfons, I really need that , thank you very much. 😍
{ am glad I found your youtube posting it will help me a lot
Thank you so much, wonderful video...
nice learning about gravity ,thank u . and so funny u insert the dance from my country ,the music was also classic .
這個跳舞被我在太魯閣晶英酒店錄像了，我覺得很有意思！
Excellent lesson! This has helped me so much with my knee problems (which are kinda severe...)
Thank you I did enjoy it very much, by the way I love your accent.
Sei unico e formidabile, un modo davvero geniale e creativo per mantenersi attivi. Grazie
Peccato che non riesco a seguire le parole, non conoscendo l’inglese.
Awesome thxs
I will try this. I would like to be able to perform squats and burpees without knee pain.
This was also helpful, THANK YOU! Also, your english is GREAT!! 👍🏼
Thank you Erica ! 😀 🌻
Большое спасибо за урок. Думаю, что со стопы все и начинается. Хороший урок.
Omg my feet feel a lot better with more balance after a session. Thank you!
That’s how it should be 😊👍🙏❤️⭐️
Good exercise very help like video
Tremendous help. Thanks
I was told, never demonstrate the wrong movement. Only the right one.
Thank you
It's a great exercise
Thank u this is very good really helped me please post more videos
That was great
Thank you, Alfons. Through my life chickens have laughed at my legs, but with these movements I think I am going to have some killer calves!. 🤣🤣🤣✌️
very much enjoyed this Alfons....Many thanks,
Jerry Karzen
thank you Jerry Karzen, your comment means the world to me ! I'm thinking about you often
a good lesson deserves a recommended response! Glad you are doing so well. My knees were bothering me a bit and this lesson came recommended to me and it was very helpful...I will do it again from time to time.
Jerome Karz
Jerome Karzen w
Excellent so happy to find u I can't stop From watching and afraid to lose u.
I loved the lesson. Thanks! I I immediately felt a difference in my feet. But after, my right foot and also the entire leg started to shake like involuntary trembling, specialliy I bend mi torso forward. I was crazy, strange. I imagined that all my nerve system was rewiring. Was it?
I'm Miki Kimura and dance teacher.
This movement was very useful and changed how to dance,especially posture.
Thank you very much
Thank you Miki, your comment and participation is very much appreciated :-)
Great video thanks for sharing :)
I would like to ask you how eliminate my knee pain which is upper outside of my left knee. Left side of the patella and a little bit is swollen
Thanks in advance😀👏
I just tried this exercise for the first time and I feel great! Thanks!
One question - how many times a day/week do you reconmend doing this exercise? For soccer players (and such) - is it good to do it before a match?
I personally practice these movements 1-3 minutes before I go for a run, and usually a minute or so in the evening to prevent and eliminate knee pain and weird noises coming from my knees.
@@ImprovingAbility Thanks a lot!
good Video.Thanks.
interesting sequence
My smiling feet are so grateful for this video.
Helpful video
omg...great, fun. I am having a good time with my feet. Thank you so much.
btw...My dog loves you
Im 53 years old and. I still workout it started.some pain in inner. Part of my left knee
I am from Bangladesh. Thanks
Great Video! Thank u!
ধন্যবাদ আপনাকে খুবই ভালো লাগল
Your English is really good. Goes well with your accent. Nice video
ahh thank you +Fahad K ! I myself I feel like as if I need to fish for words all the time, but I'm getting better :-)
hey man, i have a peripheral torn meniscus, that i've been avoiding surgery for almost a year now. still not recovered. actually now im a bit worse, i can't squat right now, i could before. is this type of exercise what i should be looking for to recover? should i keep avoiding surgery or not?
I just did the exercises and i feel good, i'm looking for a non invasive solution.
oh by the way, i'm a mover/parkour athlete. any advice would be greatly appreciated.
Alexandre... peripheral torn meniscus, good heavens ! :-/ It's impossible to give advice from a UA-cam comment,. Furthermore I'm not a doctor, I don't give medical advice, and my videos should not be treated as such.
That having said: in general I had great results with this kind of mini squat heel raise exercise combination and variations thereof. I have a couple of videos on this. It seems to be a great stabilizer. If you felt better after this, keep going doing this exercise and its variations. Train consistently, but don't exceed your tolerance + capacity (look up Stuart McGill's definition of these 2 words).
I would strongly advice against sitting on heels, or any movement where you sit on heels and roll your pelvis over your feet (e. g. moving from sitting indian fashion into standing on all fours, hands and knees).
A good way to go with chronic biomechanical problems seems to be: take away the pressure, assess, build again wisely and consistently. McGill calls this "virtual surgery". To act like you had surgery and you're in rehab now.
I know this is 4 years old but if you haven't yet check out KneesOverToesGuy on UA-cam, he does precisely that: fixing knees without surgey
I like your english alfons
Top!
nice, thank you
Hi do you have shoulders and arms stretches or excercises? and hip ? thank you in advance i liked your video !
Hi Sal, for sure I have ! Look for "Relief for Shoulder and Neck" in my channel. I don't do stretches though, because stretching is an unnecessarily crude way to work with the body.
Sal Montana
Can you please elaborate on that, why stretching is crude??
Good
This may be unconventional but this exercise wearing silicone toe spreaders was helpful for me in ‘finding’ the smaller toes I could not press into the floor.
Crunchy.
Hello teacher Alfons, can we do this every day? Or how often should we do it? To strengthen our knees and calves.. 👏💪
Good question! I’m still searching for an answer as well
@@ImprovingAbility thank you teacher Alfons, is there videos on how to relax or lengthen the calves? I feel if I over used it like playing badminton, I have to move on the balls of my feet and I'm 55 years old, and this affected my left calves more. And my back left knee will hurt climbing and going down stairs. I've tried your videos re lengthening the hamstrings too.. 😊
... großartig! ... :-)
Danke ! :-)
Hello , I have a osteochondral defect in my knee. I had surgery 5 months ago and it's a slow recovery. Are these
exercises very good to help me build strength I need to recover fully? I don't want to re-injure my knee. I do a similar exercise
as the one one you are demonstrating but not the combo of both together.
+spudmonkey , the principles of taking the load off to let them settle and desensitize and then build them back into pain-free joints are universal with all joints. I am also aware of the importance of good hip mechanics to spare the knees. "Good hip mechanics" also mean well functioning buttock muscles. And well functioning feet. Never go into pain. Always work in your comfort zone, avoid going over your limit and capacity for movement. But after that you need a good assessment to understand the pain triggers and then you have solid guidance to create a rehab plan. I will add one more video for the knees soon, hopefully beginning of may.
Thank you for answering I really appreciate it.
I tried your exercises and I like them. The goal is to build up the muscles around enough to
put more weight on them. I am a firefighter
and I wear a lot of heavy gear.
Do you do rehab planning service?
Enjoy Your Day No, because I'm not in the medical field. Feldenkrais is somatic education... but I do make lesson plans and I give homework in one-on-one appointments
spudmonkey 1. desensitize 2. remove/replace pain triggers and faulty movement patterns (could be your running shoes, could be overstriding, could be the rotation of your leg etc) 3. built strong again
Are these exercises recommendable, when one has knee arthritis? In some of them your knee is in front of your toes: Is that good or bad for arthritis?
big questions ! I know there are rumors and rules in the think-o-sphere, one is about the squat and the knees shouldn't come in front of toes. However, in this exercise we focus on a neutral pelvis position and how to move through center, how to distribute weight on the feet. Think BIOTENSEGRITY. Unfortunately (or fortunately) there's no 5-minute fix for knee problems, we need to re-think and re-learn movement. Move with care, but not anxiously. Know your limits. Go slow. Slower. 50 % of that. Smaller. 50 % of what you think is small. And cut it down another 50 %. Have a look at my "Hip Joints Workshop" here on my UA-cam channel as well. Additionally, I recommend diet to every client once (one time, then I don't mention it again). Google "Dr. McDougall only hope for arthritis"
Thank you for the quick response. I've discovered, that your video 'KNEE HEALTH EXERCISE' and the advice you give there, is a good place to start, which I have planned to do within a few hours.
Question--there are those who advocate pushing heel (calcaneus) down and then moving weight toward ball of fourth toe and rolling toward the first toe then back to the heel. I'm interested to learn more on why this lesson advocates coming up between first (big) toe and second toe. Am trying both ways and just might feel your way is more efficient for me (not sure yet...).
+Natala G, I guess that depends on what one wants to do. When someone wants to carry a heavy piano up a flight of stairs he will probably use a different technique than when he wants to skip and jump happily or when he wants to run fast .. or when he wants to dance the Lindi Hip. Therefore I guess we should know and be good at all techniques and find out which is appropriate for which situation (and not be stuck with just one way of putting weight on and over our feet). In this lesson we explore options and variations. Does this answer your question or did I miss the point (or tip of the toe in this regard)?
Is this good for medial meniscus tear?
Yes I like it
I like video
This workout is help in knee pains?
Podrías decirme si hay alguno en español los ejercicios..
i habe problem to folding my knee due of accedent and frecture
Question please, after I do 20 min of your video for my hips, which are in pain always, I am sore for 3-4 days later. Should I repeat everyday or rest until pain is less? Appreciate any help. Am a loyal subscriber. Dorit
Hi Dorit, it shouldn’t be like that... there’s something going on... better not to do the video then. If you contact me by email I can make some suggestions.
I am trying to strengthen my left knee muscles - an old injury. How often should I repeat this exercise in one session? Thank you.
+walterleipzig I can't say without assessment. As a general rule of thumb stop before it hurts. Train within your tolerance and capacity. Adjust number of reps and number of sets. Fine tune rests in between sets anywhere from minutes to hours. Adjust as you progress. After a few days and once you really have a feel for this lesson be creative, you can add hoping for example. Hoping a couple of times on right/left leg alternatively, with this lesson in mind. When doing squats, short stop squats or side lunges always feel out for the safest pathways of movement. Be nice to yourself, progress slowly, safely, but steadily.
Thank you for your lightning fast response. Truly a gentleman.
the 5th toe or the 4rd toe - but my weight is on the metatarsals, not on the toe at all....I can only shift from metatarsal 5-4 to say 3-2...
Hello, Alfons! tell me, the exercises from this video should be done as quickly as you show? or slowly?
Here on UA-cam I go through the lesson quickly, I found it is the most acceptable speed for this kind of media positioning. Please find your own tempo.
@@ImprovingAbility Thank you very much, you are doing a useful thing for people. When will your videos be in Russian? And when will your book be in Russian))? I'd love to buy it.
My ankles are clicking every time 😂😂
I have pain in my left knee I visited my Doctor he put two injection in knee the pain still You think that's ok
+Florence Zach, doctor's tools are: medication, injection, cream, surgery, referal. Your tools are: study, rest, improvise, adapt, overcome.
How can this be effective if your left arm & leg are numbed from stroke?
You need to start small. There might be other lessons that will be more helpful at first, did you already try my "Getting better day by day" series, available for free on UA-cam? Also it's challenging to learn by yourself completely DIY, it's probably best to look for lessons in person with a Feldenkrais Practitioner in your area, complementary to your training at home with UA-cam. I wish you all the best!
I train in martial arts and experince knee pain when I stretch for the side spit, would this help with that?
No easy, short answer for that. This exercise is in the realm of movement education, rehab and prevention. You are in the realm of performance training. You need assessment (either from a professional or you figure it out on your own). Once an injury mechanism has been identified in a client, we try to replace it with a safer version. You would need to find out why/when you injure your knee (e.g. when you exceed tolerance or capacity) and replace that with a more suitable exercise - or built tolerance and capacity (which would mean less load, less repetitions, more sets, with breaks in between).
I think this movement lesson here will help you to built tolerance (you might need to add weight and work out a training plan with repetitions/sets), but you're still missing the assessment and you need to replace your injury mechanism (the faulty/flawed movement that causes your pain) with something that does not cause injury.
Danblukk xd we
Feldenkrais with Alfons
Aren't your feet supposed to be parallel during the movements?
In downhill skiing yes, in this Feldenkrais lesson no. I'm aware of that parallel stance is taught in other disciplines, but here it's not useful. This is about exploring possibilities, variations, and letting your nervous system chose the best distribution of body weight over the feet. You might finish with a near parallel stance though.
Can we do this exercise with arthritis in knee, diagnosed by X-ray I am 68
Please follow your doctor’s recommendations. Having that said, if you want to work with my videos maybe start with my “Getting better day by day” series, and then do this video here. It’s pretty save to do provided you do the movements small and move carefully . Wish you well!