Check out these helpful resources for your knee pain! 🎥Ben Patrick Teardrop (VMO squat): ua-cam.com/video/aF9dWYfloOQ/v-deo.html 🎥Why We Get Knee Pain: ua-cam.com/video/dy5l1CtvN-s/v-deo.html 🎥Knee Pain Workout for Beginners: ua-cam.com/video/ZMUF3coCP4Y/v-deo.html 🔖Knee Arthritis and Knee Pain NOT linked: pubmed.ncbi.nlm.nih.gov/10852280/
@@Uprighthealth I was a runner for 3 years, treadmill runner, i have little bit of cartilage consumption, i wasn't running for 11 month's ( walking regulary every day for 3 4 km in total) and today i tried just a little bit, i ran 500 m od speed 12, before that i was walking for about 1.1 km on highest incline (15) on speed 6, right now i don't feel any pain in my knees, but i feel like little bit of heat in my quads, in that vmo region, what do you think about that ?
Oh yes!!!!! Finally I can feel them working!!!!!!!!! My issues are linked to VMO and I dont stick to the exercises because I dont feel they help. But this is definitely targeting the right bit!! Yessssss. Thankyoooooooooou 😊
I started with 5 reps on the ladder last week. This week I did 6 reps! I don't hurt,and the exercise did bring some fatigue burn.😊 I did not push through; I only put enough force as I could handle and let my VMO relax. I'm so proud of myself and happily excited! Thanks so much!👍👍👍😎😎😎
Hi Matt! Your channel and Knees Over Toes Guy are my favorites for learning all kinds of great stuff! I’m constantly sharing what I learn with my Yoga students. Win/Win! Thanks!
@@thelaboringheart So happy for you! I’m doing my best to share what I’m learning from these guys with my yoga students. Lots of chronic concerns. I do what I can to support them. Have you watched Matt’s video, “One Shoulder Exercise Everyone Should Do?” I bought myself 3 lb weights and have been doing it a few times a week. I’m blown away by how much this has done for my neck and shoulders! Game Changer!
I am post acl surgery and my vmos have been struggling to regain strength. It’s hard for me to get into a deep squat right now, but I tried out the sitting leg curl with some resistance and I think this will be the exercise I needed to get myself back to full recovery 🙏
Thank you so much for your very clear, thorough, detailed, yet lighthearted information on this very important area of the body.❤ I am 75 years old. I am in good shape. But squatting is getting harder for me. I think squatting is absolutely the best. I have watched your other videos on squatting. And I can see that this video is quite wonderful to help condition for the squats. Thank you thank you thank you.❤
It is amazing....been following your vids (and "atrophy hurts",love it)....my thighs vmo ache (hip capsule problem)....but if I wrap a dumbell to my foot with stretchy band and sit on a table and do some raises,it completely goes away,love it.
Def going to try this!! Thank You Matt for this video. After improving my labrum now I just gotta get these knees in order. Staying in bed during my injury really took a toll on my body. With this being my first injury I had no idea I was supposed to get up & move around while being injured. Lesson learned motion is my lotion✨ Hopefully one day once I’m back to work I’ll be able to afford fly to Cali to get some one on one training. Dreams come true! Continue Greatness
This is amazing and exactly what I was looking for!! Thank you! I am especially impressed by how you segwayed the knees over toes guy into your video. I can’t wait to do these exercises AND the exercises that you have shared and will share in the future.
I tried three of the easiest, beginning with sitting, then the step ladder highest step (it has two steps). Both of those went well, so I did the lower step: this is where I need to be a while.
Fantastic. I can't deep squat yet, and the split squat version was a pretty challenging hip stretch for me but by the end of the second set I could feel the VMO actually working. If I understand correctly, working on my knee strength in this range of motion should also help with eventually getting strong enough to do deep squats -- which I would love to be able to do. Am I correct in that? I know you have various videos with other exercises to help with both joint flexibility and strength for getting to the point of being able to deep squat comfortably and safely. I'm trying not to take on too many new movements at once though: I want to give my body time to adapt.
When I was younger I fell through a glass door and cut my patella tendon below the knee cap. I had to get stitched up was on crutches and in a leg brace for a while. Once it healed my patella moved up higher on my thigh and my left leg experienced some atrophy. I want to know if its possible to regain some muscle through these exercises? I've been trying to strengthen my leg but I can't really tell if its activating the VMO muscle and its bumming me out.
Thanks for this. I'm trying to get my knees to work for walking up and down stairs. Right now I can only do one stair step at a time. I want to get back to one foot after the other. And one of my goals is to get back to rock climbing. I miss it. My history is both broken ankles with pins and plate put in one leg. 2 courses of physical therapy for ankles. A few rounds of cortisone shots to reduce knee pain that became ineffective quickly. Physical therapy for knee (beyond cortisone shots). I still can't walk up and down steps in tandem,much less run up and down them like I want. I'm going to try this. I'm desperate for getting to normal use of my legs, feet, and joints, not just one at a time.
I just tried this on my own step ladder exactly like yours! I did 5 reps each knee,allowing, as you said, the knee to get used to the stretch. I am experiencing good feelings in my knees as I do when I properly exercise my other, commonly-exercised muscles like biceps and core muscles. I look forward to a few days from now to do it again!
I'm 59. My left VMO screamed, so after two, I sent to the split squat on the stair which was almost too easy. I'll wait two days and see how I feel, but work the split squat for a week or so before going full again.
would be interested to hear your thoughts of usefulness of slantboard for beginners, i keep seeing knees over toes guy using it, but it's hard to understand if it makes things easier or harder, or what's the benefit
Shattered my right ankle 30 years ago. It has ten screws and a plate. It doesn’t bend enough to do this. I may be able to sit and do the late in the episode exercise.
...and yet everything else I've even found talks about shallow squats or extensions focusing on that last few degrees before straight! (Ignoring strength at every length I guess 😉) Thank you so much for this, I'll be trying starting tonight, I've never gotten a good burn in the VMO so hoping for better!
I was a runner for 3 years, treadmill runner, i have little bit of cartilage consumption, i wasn't running for 11 month's ( walking regulary every day for 3 4 km in total) and today i tried just a little bit, i ran 500 m od speed 12, before that i was walking for about 1.1 km on highest incline (15) on speed 6, right now i don't feel any pain in my knees, but i feel like little bit of heat in my quads, in that vmo region, what do you think about that ?
Is it also possible to strengthen the VMO when the leg is extended? My knee trouble is not when my legs are bend, but when trying to extend the leg fully the kneecap scrapes/pops over something and it 'blocks' when trying to extend. Any tips for that? I will also be doing these excersises, but my knees feel least strong when juuust coming out of the extension. That was also the stand of my leg when my kneecap popped out to the side!
What is your recommendation for recovering from a compression fracture in the lumbar vertebrae L1. Not caused by osteoporosis. I fell on a hard surface
In most videos I do that. In this video I felt it was important to show it hardest to easiest so you clearly see what you're eventually trying to achieve. 💪
at first i was confused bec the way you are doing it seems different from the way i have seen him do it, using a slant board and going straight down; i wasn't able to do his, but if this is a regression from that, it's great as it seems easier
@ 1:00 . . I can do this without holding on to anything. Even adding 50 pounds of weight. It does not hurt but I'm still battling patellofemoral pain syndrome (what my doctor calls it) that comes and goes in severity but I don't feel like I've had a proper diagnoses despite being to the doctor TWICE and having xrays that show I have healthy knees. How does one get a definitive diagnoses??? I dont have big quads but I dont feel much burn unless I do about 30 of those squats but I have been hiking for many thousands of miles. What really makes then burn is the leg extension machine at the gym that I hate going to because of all the people that have no *etiquette* and just camp out on equipment. They just sit there and play with their phones between reps. And they dont share even if you ask them. Makes me want to punch them in the face but that would ruin my day even more.
That deep squat, no way. But I'm happy to find I can do the split squat quite easily, with a chair next to me to help maintain balance. Will do these in moderation until I feel safe to progress lower.
@@Uprighthealth I've got a quiver of 3, but 2 of them are old. One's a massive 9'6" long board from around 1968 which weighs an absolute tonne and the other is 5'10" Fish Thruster from around 1985/6 bought off an Aussie bloke who spent the summer at the beach I lived on over the summers of 86 and 87 life-guarding. I caught up with him in the early 2000's on FB and he informed me that this board was made for one of the famous Aussies from 85/86 on the world pro circuit. He hadn't liked it and gave it to him and he then sold it to me. At 62 and 300 miles from the beach I rarely get to do it now. Should sell 'em really, they''re probably worth a fair bit.
Any ATM suggestion for avoiding injections and surgery for a partially torn proximal hamstring tendon (that happened in 2018 but everyone diagnosed as FAI :-/)? Thank you!
Heyup Matt, what are those shoes, And can ya list the benefits of them, & are they good for people that have had Planta fasciitis. or anyone here know. Thanks
My right hip rotators are tight. One right leg has become shorter because of that. I feel tightness in back of my hips. When i do pigeon strech, it get better for 15 minutes, but after sometime it get back to how it was before ( tight and short). I don't know what to do. Please help
Check out these helpful resources for your knee pain!
🎥Ben Patrick Teardrop (VMO squat): ua-cam.com/video/aF9dWYfloOQ/v-deo.html
🎥Why We Get Knee Pain: ua-cam.com/video/dy5l1CtvN-s/v-deo.html
🎥Knee Pain Workout for Beginners: ua-cam.com/video/ZMUF3coCP4Y/v-deo.html
🔖Knee Arthritis and Knee Pain NOT linked: pubmed.ncbi.nlm.nih.gov/10852280/
The question is, where did you get those shoes? Are they gym shoes, or what are they? They are very impressive.
You deliver so much info without any BS or showing off, it's great and refreshing
I appreciate that!
@@Uprighthealth I was a runner for 3 years, treadmill runner, i have little bit of cartilage consumption, i wasn't running for 11 month's ( walking regulary every day for 3 4 km in total) and today i tried just a little bit, i ran 500 m od speed 12, before that i was walking for about 1.1 km on highest incline (15) on speed 6, right now i don't feel any pain in my knees, but i feel like little bit of heat in my quads, in that vmo region, what do you think about that ?
Oh yes!!!!! Finally I can feel them working!!!!!!!!! My issues are linked to VMO and I dont stick to the exercises because I dont feel they help. But this is definitely targeting the right bit!! Yessssss. Thankyoooooooooou 😊
Guitar is a good balance aid haha
You healed my knees ,through your excersizes
I started with 5 reps on the ladder last week. This week I did 6 reps! I don't hurt,and the exercise did bring some fatigue burn.😊 I did not push through; I only put enough force as I could handle and let my VMO relax.
I'm so proud of myself and happily excited!
Thanks so much!👍👍👍😎😎😎
I love your way you present the material and exercises.
I love the way you watch my videos! 😀
Hi Matt! Your channel and Knees Over Toes Guy are my favorites for learning all kinds of great stuff! I’m constantly sharing what I learn with my Yoga students. Win/Win! Thanks!
Matt and Ben saved me from knee surgery--my heroes!
@@thelaboringheart So happy for you! I’m doing my best to share what I’m learning from these guys with my yoga students. Lots of chronic concerns. I do what I can to support them. Have you watched Matt’s video, “One Shoulder Exercise Everyone Should Do?” I bought myself 3 lb weights and have been doing it a few times a week. I’m blown away by how much this has done for my neck and shoulders! Game Changer!
@@BRPeterYoga wow, I'll look it up right now!
@@BRPeterYoga Nice job, Barbara! Make sure you challenge yourself by increasing the weight just a little bit over time!
Will do, Matt!
Love your excercices and listening to your words of encouragement and common sense. Love your humour too, a good thing to awaken to.
I am post acl surgery and my vmos have been struggling to regain strength. It’s hard for me to get into a deep squat right now, but I tried out the sitting leg curl with some resistance and I think this will be the exercise I needed to get myself back to full recovery 🙏
Thank u I'm going to try this today I've been doing your knee exercises for this past week and I can tell the difference ❤
Thank you so much for your very clear, thorough, detailed, yet lighthearted information on this very important area of the body.❤
I am 75 years old. I am in good shape. But squatting is getting harder for me. I think squatting is absolutely the best. I have watched your other videos on squatting. And I can see that this video is quite wonderful to help condition for the squats. Thank you thank you thank you.❤
Matt you rock, thanks! I can feel the burn!
Thank you so much.. because of your help - my knees are great! Keep up the good work!!! ❤🎉
Thank you so much!! Excellent vid & great shout out to Ben🙌
I follow yours & his channel, & i think you guys are the best🤙
Thanks Matt.
These videos are great.
👍👍🎯
Wow, this exercise is a straight up painkiller! Awesome and huge thanks, Matt.
YES knee over toes guy rules. i now do it every day . knees feel strong and awesome
It is amazing....been following your vids (and "atrophy hurts",love it)....my thighs vmo ache (hip capsule problem)....but if I wrap a dumbell to my foot with stretchy band and sit on a table and do some raises,it completely goes away,love it.
Love you channel! Thank you 😊🙏🏻
Def going to try this!! Thank You Matt for this video. After improving my labrum now I just gotta get these knees in order. Staying in bed during my injury really took a toll on my body. With this being my first injury I had no idea I was supposed to get up & move around while being injured. Lesson learned motion is my lotion✨ Hopefully one day once I’m back to work I’ll be able to afford fly to Cali to get some one on one training. Dreams come true! Continue Greatness
Thanks for sharing this!
Great information/explanation. The regressions/progressions are a must. Thanks
Love this
Well explained with lots of motivation
Thank you
Thanks for sharing
Thanks This could be life changing for me ! I will try it. I have been resisting the knife for years.
This is great just what I need 🎉
Thank you for the modifications!
This is amazing and exactly what I was looking for!! Thank you! I am especially impressed by how you segwayed the knees over toes guy into your video. I can’t wait to do these exercises AND the exercises that you have shared and will share in the future.
please do a vastus lateralis video next
I tried three of the easiest, beginning with sitting, then the step ladder highest step (it has two steps). Both of those went well, so I did the lower step: this is where I need to be a while.
Great video very helpful ❤
Will definitely try it
Fantastic. I can't deep squat yet, and the split squat version was a pretty challenging hip stretch for me but by the end of the second set I could feel the VMO actually working. If I understand correctly, working on my knee strength in this range of motion should also help with eventually getting strong enough to do deep squats -- which I would love to be able to do. Am I correct in that? I know you have various videos with other exercises to help with both joint flexibility and strength for getting to the point of being able to deep squat comfortably and safely. I'm trying not to take on too many new movements at once though: I want to give my body time to adapt.
That's right AND good idea on taking it slow and limiting how many different new things you do!
Love these videos! You are great.
Is this exercise good for knee tendonitis pain?
Excellent video. Subscribed.
Thank you
When I was younger I fell through a glass door and cut my patella tendon below the knee cap. I had to get stitched up was on crutches and in a leg brace for a while. Once it healed my patella moved up higher on my thigh and my left leg experienced some atrophy. I want to know if its possible to regain some muscle through these exercises? I've been trying to strengthen my leg but I can't really tell if its activating the VMO muscle and its bumming me out.
Thanks for this. I'm trying to get my knees to work for walking up and down stairs. Right now I can only do one stair step at a time. I want to get back to one foot after the other. And one of my goals is to get back to rock climbing. I miss it.
My history is both broken ankles with pins and plate put in one leg. 2 courses of physical therapy for ankles. A few rounds of cortisone shots to reduce knee pain that became ineffective quickly. Physical therapy for knee (beyond cortisone shots). I still can't walk up and down steps in tandem,much less run up and down them like I want.
I'm going to try this. I'm desperate for getting to normal use of my legs, feet, and joints, not just one at a time.
I just tried this on my own step ladder exactly like yours! I did 5 reps each knee,allowing, as you said, the knee to get used to the stretch.
I am experiencing good feelings in my knees as I do when I properly exercise my other, commonly-exercised muscles like biceps and core muscles.
I look forward to a few days from now to do it again!
Excellent!
I like this!! Thank you!
Matt, my knees hurt just watching this!
Do the LAST variation!
Outstanding. Thanx!
I'm 59. My left VMO screamed, so after two, I sent to the split squat on the stair which was almost too easy. I'll wait two days and see how I feel, but work the split squat for a week or so before going full again.
Thanks so much
Should I even do this if my knee is already in bad pain?
Should we concentrate on doing the VMO squat on our toes? I only ask as I can go flat footed with no ankle issues.
Thank you👍🏻
I'm curious about the differences between VMO Sitting Knee Extension and Leg Extension in terms of their effects.
Love the Sofstar shoes! I love all of their primal series,mmm 👣
wow, super helpfull!
What is the brand's name of your chair you're sitting on if I may ask?
would be interested to hear your thoughts of usefulness of slantboard for beginners, i keep seeing knees over toes guy using it, but it's hard to understand if it makes things easier or harder, or what's the benefit
Thanks for the suggestions. What do you do if you are trying the sitting knee extension but you have tight hamstrings?
Shattered my right ankle 30 years ago. It has ten screws and a plate. It doesn’t bend enough to do this. I may be able to sit and do the late in the episode exercise.
...and yet everything else I've even found talks about shallow squats or extensions focusing on that last few degrees before straight! (Ignoring strength at every length I guess 😉)
Thank you so much for this, I'll be trying starting tonight, I've never gotten a good burn in the VMO so hoping for better!
I know! That's what makes the exercise so mind-blowing. The accepted "right answer" clearly doesn't work. This method clearly DOES. 🔥
@@Uprighthealth Thanks Matt, I've just watched Ben's teardrop squat video too. Great stuff 👍
Can i do these exercises? I am suffering with Grade 2 tear Posterior horn of medial meniscus and Buckling of PCL?
Sir can I do this exercise in ligament injury??
I was a runner for 3 years, treadmill runner, i have little bit of cartilage consumption, i wasn't running for 11 month's ( walking regulary every day for 3 4 km in total) and today i tried just a little bit, i ran 500 m od speed 12, before that i was walking for about 1.1 km on highest incline (15) on speed 6, right now i don't feel any pain in my knees, but i feel like little bit of heat in my quads, in that vmo region, what do you think about that ?
I tore my acl a while back and ever since then my knees have struggled i went to dr after dr and i never got better I’m hoping this would fix it😅
What shoes are you wearing? Is there a link you can share?
My knee tracks laterally because of vmo weakness. It's visually pulled out to the outside at all times. Will this help with tracking?
Is it ok if the feet are flat? I am a breakdancing instructor of 22 years and my ankles mobile. Thank you!
Is it also possible to strengthen the VMO when the leg is extended? My knee trouble is not when my legs are bend, but when trying to extend the leg fully the kneecap scrapes/pops over something and it 'blocks' when trying to extend. Any tips for that? I will also be doing these excersises, but my knees feel least strong when juuust coming out of the extension. That was also the stand of my leg when my kneecap popped out to the side!
Can you do these if you have had knee surgery?
Thank you so much. Sometimes you talk a bit fast. I listen slow. Thanks again.
What is your recommendation for recovering from a compression fracture in the lumbar vertebrae L1. Not caused by osteoporosis. I fell on a hard surface
Mat in your presentations can you present the easier method first and then add the more advanced movements and stretches
In most videos I do that. In this video I felt it was important to show it hardest to easiest so you clearly see what you're eventually trying to achieve. 💪
Been getting pain on leg press and leg extensions and just don’t know what to do. It’s so annoying.
at first i was confused bec the way you are doing it seems different from the way i have seen him do it, using a slant board and going straight down; i wasn't able to do his, but if this is a regression from that, it's great as it seems easier
Usefull
Just heard of him!
On Dr Berg’s channel. He teaches the importance of walking backwards
I can go down that low but cant get back up ! Any suggestions ?
my legs are quivering, mostly while doing the last 2 but not the main first workoutsup with that?
Thanks for the video, very helpful! Is it safe to do if I have a small meniscus tear? (nothing serious, just don't want to make it worse)
Read this article (meniscus tears mentioned in the middle): www.uprighthealth.com/blog/avoid-orthopedic-surgery-joint-pain
Can the sitting execise be done laying down.Just recovering from surgery, but need to strengthen my leg muscles? thank you
Yes
Why do the heels need to be off the ground?
I needed this one! Matt, sorry to ask you here, but did you get my donation of Feb 1?
Hi Rita! Yes, I just checked my paypal account and saw your GENEROUS $100 donation! Thank you very much! 🙏🔥
I actually thanked you in this video! ua-cam.com/video/Km2LSneB4-4/v-deo.html 😀
@@Uprighthealth Of course….the one I missed!
I need an exercise for above knee fat
is it okay to ice my knees after every exercise?
Have a swollen on my knee sides
@ 1:00 . . I can do this without holding on to anything. Even adding 50 pounds of weight. It does not hurt but I'm still battling patellofemoral pain syndrome (what my doctor calls it) that comes and goes in severity but I don't feel like I've had a proper diagnoses despite being to the doctor TWICE and having xrays that show I have healthy knees. How does one get a definitive diagnoses???
I dont have big quads but I dont feel much burn unless I do about 30 of those squats but I have been hiking for many thousands of miles. What really makes then burn is the leg extension machine at the gym that I hate going to because of all the people that have no *etiquette* and just camp out on equipment. They just sit there and play with their phones between reps. And they dont share even if you ask them. Makes me want to punch them in the face but that would ruin my day even more.
That deep squat, no way. But I'm happy to find I can do the split squat quite easily, with a chair next to me to help maintain balance. Will do these in moderation until I feel safe to progress lower.
Good stuff!
Matt; The quiver - all thrusters or do you surf twin fins?
I have a twin fin, a couple thrusters, and a configurable 5-fin that I prefer as a quad. None of them make me a ripper. 😅
And two longboards.
@@Uprighthealth I've got a quiver of 3, but 2 of them are old. One's a massive 9'6" long board from around 1968 which weighs an absolute tonne and the other is 5'10" Fish Thruster from around 1985/6 bought off an Aussie bloke who spent the summer at the beach I lived on over the summers of 86 and 87 life-guarding. I caught up with him in the early 2000's on FB and he informed me that this board was made for one of the famous Aussies from 85/86 on the world pro circuit. He hadn't liked it and gave it to him and he then sold it to me. At 62 and 300 miles from the beach I rarely get to do it now. Should sell 'em really, they''re probably worth a fair bit.
Curious...you are a physio ? Or...what else ? Thanks 😊
Any ATM suggestion for avoiding injections and surgery for a partially torn proximal hamstring tendon (that happened in 2018 but everyone diagnosed as FAI :-/)? Thank you!
Don't get caught in RIIPS: www.uprighthealth.com/blog/riips
And train your hamstrings to be strong at varying lengths. SHORT and LONG.
Myrna Road
I thought it isn’t ok to have the knees go over the toes when rising from squatting
Heyup Matt, what are those shoes, And can ya list the benefits of them, & are they good for people that have had Planta fasciitis. or anyone here know. Thanks
ua-cam.com/video/qOLUDIogm0Y/v-deo.html
My right hip rotators are tight. One right leg has become shorter because of that. I feel tightness in back of my hips. When i do pigeon strech, it get better for 15 minutes, but after sometime it get back to how it was before ( tight and short). I don't know what to do. Please help
Pelvic rotation videos:
ua-cam.com/video/wImvBCm8dYE/v-deo.html
ua-cam.com/video/w5aq2MTsgOs/v-deo.html
When I started riding a bike to work every day back when I was a teenager my VMO's blew up like balloons. It was so weird to look at hahaha.
Knee extension. If you'd only hear how my knees are cracking and popping. I'm always just waiting for knee to fall into million pieces.
I keep hearing rice kirspys every time I go down. Stopped immediately and it hurt. What do I do? I'm sacred man!
DO WHAT I SAID IN THE VIDEO!!!!
DO THE EASIER EXERCISES!!!!! DO THE LAST ONE IN THE VIDEO FOR ABSOLUTE EASIEST
Yup stay away from romanian split squat with weights until you've done these....painful to walk today
Pasquale Light
oof, it really burns. i dont think i ever felt that muscle before
2956 Beahan Roads
❤
9883 Bernier Island
How does he know these exercises work when he doesn't have any muscles ?
I heard that pushing your knee ahead of your toes is bad for your knees.
My concern also...
ua-cam.com/video/HBOBr_4NrGY/v-deo.html
It's all part of the physically feeble fallacy: www.uprighthealth.com/blog/physically-feeble-fallacy