My Top 3 Knee Stability Exercises | Ligament and Meniscus Injuries

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  • Опубліковано 24 гру 2024

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  • @gjrmorgan78
    @gjrmorgan78 Рік тому +10

    I was struggling to normalise my walk nearly 3 months after MCL tear, experiencing duck foot & sore back. I incorporated these plus others which work on quad, groin, hamstrings & hip into a more intense rehab regime focusing on stability. 2 weeks in and progress looks good. I'm walking more normally & running again. Thanks so much.

  • @hjhj742
    @hjhj742 Рік тому +9

    Beautiful explanation of purpose and dynamic of exercises which I didn't find anywhere else.

  • @olga.klimova
    @olga.klimova 3 місяці тому +2

    Thank you! My knee already feels better after just one time doing these. I am almost 6 months after ACL and meniscus surgery. My PT is not great (not enough equipment in the office and doesn’t feel challenging at all) so I started working out in the gym following a lot of UA-cam videos. Not sure if it’s the right thing to do, my knee got swollen at some point and I feels like small muscles in my knee are not catching up with the bigger ones… knee feels not 100% balanced and somewhat unstable in certain positions … so now I am backing off just trying to strengthen all the leg muscles specifically focusing on balance. The knee does feel much better after these kind of exercises but I am also scared to stretch out my ACL or even retrear it… do u think these are safe for me at this stage of my rehab?

    • @RehabScience
      @RehabScience  3 місяці тому

      Hello, I’m glad the video was helpful. Yes, based on the fact that you are six months out from surgery, these exercises should be safe for you at this point. Also, my book has a more comprehensive knee instability program for people with meniscus and ACL injuries. The book guides you through three phases of rehab and has pictures of me doing all the exercises. Here is an Amazon link for my book, if you need another resource to help with your rehab. a.co/d/5VtN4X5

  • @Geistkaempferin
    @Geistkaempferin Рік тому +5

    Thanks so much! The best stability exercises and the best explanation... Just right for my problem. Excellent video! Kind regards from Southern Germany

  • @francisalob6945
    @francisalob6945 2 роки тому +3

    A very timely upload. Coincidentally, I need this exercises. Thank you Dr. Tom!

  • @JT-mn5uu
    @JT-mn5uu Рік тому +1

    Great exercises! Thank you!

  • @Txis2kdl
    @Txis2kdl 6 місяців тому +1

    Thanks mister, I will try these due to Plica Irritation and come back later for feedback.

  • @bigma0h697
    @bigma0h697 9 місяців тому

    Awesome for pre warm-up before soccer training 👏

  • @TomTakesTime
    @TomTakesTime Рік тому +1

    This is great!

  • @RichardBoyd-n9m
    @RichardBoyd-n9m 8 місяців тому +1

    very good!

  • @annlaurel6100
    @annlaurel6100 2 роки тому

    Beautiful exercises.. will do these exercises to help me with knee stability.
    Thank you so much for sharing
    Until next video

  • @cervelott
    @cervelott 11 місяців тому

    Excellent

  • @jjj-d1f
    @jjj-d1f 9 місяців тому

    Gratitude!!!

  • @naseerbarakzai628
    @naseerbarakzai628 Рік тому +5

    Hi
    I was the best footballer of my school the best scorer of my school but I had a knee injury about 2 weeks ago and at the first week I was unable to walk so I went to the doctor and the doctor gave me two tablets one for pain and other tablet of calcium now I can walk but I still can’t run and I want to get back like I was before so I had the exact same injury like the them nil so I hope it will work I will do the exercises thank you when ever I get like I was before I will come to this video again and comment how helpful your video was
    Thank you 🙏 ❤

    • @RehabScience
      @RehabScience  Рік тому

      Sorry to hear about your injury. These exercises should be helpful. Let me know how it goes.

    • @therealkiko2747
      @therealkiko2747 5 місяців тому

      Same for me😢I was a competitive Judo player but it's been 3 months now since I got injured and until now actually my left knee is still giving out whenever I try to do a slightly explosive move😢

    • @naseerbarakzai628
      @naseerbarakzai628 5 місяців тому

      @@RehabScience it went really well and I’m back to normal now and even better then before
      Thanks

    • @naseerbarakzai628
      @naseerbarakzai628 5 місяців тому

      @@therealkiko2747 don’t play a lot but move your leg and don’t worry it will be fine just take everything slowly slowly
      6 months after the surgery you will be as fine as you were before the injury

    • @RehabScience
      @RehabScience  5 місяців тому +1

      @@naseerbarakzai628 That’s great to hear!

  • @Rafa-zx1on
    @Rafa-zx1on Рік тому +1

    I tore my mcl and acl and still fear this happening again, thanks for getting me back up

    • @RehabScience
      @RehabScience  Рік тому +1

      No problem! I also have an MCL video and two ACL videos that might be helpful to you.

  • @nonietundag2702
    @nonietundag2702 Рік тому +1

    Excellent explanation doc. My only question is, by doing this exercises, will my torn ligament turn back as it was?

    • @RehabScience
      @RehabScience  Рік тому

      In some cases, the ACL ligament can heal, but it doesn’t always heal.

    • @nonietundag2702
      @nonietundag2702 Рік тому

      @@RehabScience is it for ACL case only? Or the same with MCL & LCL

  • @pauljennings4587
    @pauljennings4587 Рік тому +1

    Great

  • @tenesantos
    @tenesantos Рік тому

    Hey doc, thanks for the video… just wanted to know if it’s advisable to these exercises with knee osteoarthritis??

    • @RehabScience
      @RehabScience  Рік тому +1

      Yes, stability and strength exercises have been shown to reduce pain and improve function in people with osteoarthritis. Obviously, if an exercise causes pain, then we would need to modify it or replace it with another option.

    • @tenesantos
      @tenesantos Рік тому +1

      @@RehabScience thanks doc 🙏🏽

  • @antonzhylenko2132
    @antonzhylenko2132 10 місяців тому +2

    The downside of these is that each requires some equipment, but it seems to me that 2nd exercise can be done without a stepper, as it is almost the same as one leg squat (but if done with the same range of motion, so 1/5 of a full squat).

    • @oejrgoewrjgwelrg
      @oejrgoewrjgwelrg 6 місяців тому +3

      yes, but it costs like maybe two coffees together, it's investment in your health

    • @johnwarren6762
      @johnwarren6762 4 місяці тому +1

      @@oejrgoewrjgwelrgwell said thought the same thing

  • @Entertainment-mz8it
    @Entertainment-mz8it Рік тому +1

    I had meniscus surgery 10 months ago . Im still struggling to bend my knee. I ice it and elevate it everyday. Does anyone have any recommondation? its very painful when im sitting and laying down in the floor. your third exercise, I wouldnt be able to sit on the floor and do that . I have too much stiffness on my knee.I cant sit down and get up like I used to do because of my knee being stiffed

  • @Tdawg46-dd2wb
    @Tdawg46-dd2wb Місяць тому

    Will bracing with arms to lightly assist in balancing defeat the purpose of the exercise? Thanks

    • @RehabScience
      @RehabScience  Місяць тому

      It’s OK to use your arms to lightly assist with balance. If the assist is too strong, it will reduce the demand on the muscles that stabilize the knee joint and lessen the positive impacts of the exercises. However, if you need to use your arms to maintain your balance and stay safe, I would definitely recommend performing the exercises in that way.

  • @radimcermak154
    @radimcermak154 Рік тому

    Oh, hello.😊 I recorded myself during running and realized my right knee is falling inward while running. During back lunges as well. This looks exactly as what I need to try. How many times do You think I should be doing these per week 3x? And what about the stronger leg? At least once a week? Nice video. Thanks

  • @adnanmookhtiar4626
    @adnanmookhtiar4626 Рік тому +1

    I tried doing the first exercise without the band and I was falling on the side and now the side part of my thigh is paining.

  • @micheledavies2927
    @micheledavies2927 6 місяців тому

    Should you really start exercising a sprained knee (inner knee injury) if you have some pain and stiffness? X-Ray revealed moderate to severe sprain, with heavy swelling that after 8 weeks .. Swelling subsided about 90%.( No blood clot, no break) Still hurts when standing .. Using 1 crutch now.

    • @RehabScience
      @RehabScience  6 місяців тому

      I would recommend implementing the exercises in my MCL injury video below. Perform only the exercises that can be done with mild pain or less.
      ua-cam.com/video/R_BfT1ykhzQ/v-deo.htmlsi=gnOS3Jzqx2CQe3mq

  • @pkre707
    @pkre707 Рік тому

    Haven't torn anything yet, but I've started playing a lot of tennis and I have a very lanky build that is prone to injury. Will these exercise help prevent tears and injuries?

  • @DianaMoon11428
    @DianaMoon11428 Рік тому

    Can you do the hamstring curl on an exercise ball? That's easier for me. (Put feet on ball & roll it towards you, and back.)

  • @adeeeeeeeeeey
    @adeeeeeeeeeey Рік тому

    How often should I do these exercises, per week? As well as for how long to see any improvement in knee stability?

  • @emily28038
    @emily28038 2 роки тому

    Where is the Amazon link and do you recommend particular platform to stand on?

    • @RehabScience
      @RehabScience  2 роки тому +1

      Sorry, I just added the links to the description. There really isn’t a particular platform that is best. It just needs to be around 10 inches in height.

  • @letostileto
    @letostileto 4 місяці тому

    Hey please reply on this🙏🏻🙏🏻. I was told from doctors to avoid stairs and squats cause if my kneecap instability.. are those exercises safe??

    • @RehabScience
      @RehabScience  4 місяці тому

      Yes, these should be safe for your situation. However, it’s not possible for me to say for sure without performing an evaluation on you. I would try each of these exercises and see if you feel safe doing them.

    • @letostileto
      @letostileto 4 місяці тому +1

      @@RehabScience Okay thank you I’ll try them out and see if they’re safe. Thanks 🙏🏻 much appreciated

  • @satishdixit4296
    @satishdixit4296 Рік тому

    Hi, It’s a very informative video, Thank you!
    Had some queries..
    From when could one start performing these exercises post injury?
    It’s exactly two weeks now post my MCL sprain and with pain killing tabs I’m able to do everything but once the tab effects stop my pain and discomfort is back. My doc doesn’t want to do the MRI till 4 weeks. I’m concerned whether it’s a sprain or tear. Could you pls help.

    • @RehabScience
      @RehabScience  Рік тому

      These would probably be OK to do at this point, but it really depends on your symptoms, and how your body responds to the movements. If you experience more than mild to moderate discomfort, then I would wait another week or two before implementing them.

  • @stephanivandermars3263
    @stephanivandermars3263 2 роки тому

    Whats the name of the lirtlefiatera to move the feer

  • @kuletho5067
    @kuletho5067 Місяць тому

    Should you warm up and stretch out for these excercises?

    • @RehabScience
      @RehabScience  Місяць тому

      A 10-15 minute warmup is generally a good idea. Stretching beforehand usually isn’t necessary, but you would have to base it on how your body responds to these types of exercises.

  • @yuiopoli9601
    @yuiopoli9601 Рік тому

    Hey there! On the stair step down is it okay to do if there is a pop (without discomfort or pain), or should I find a smaller step that I can do the squat just up to the pop?
    I've been told I need to "strengthen my stabilizer (or stabilizers)".
    Thank you!
    PS I do have knee pain, just not when it pops.

    • @RehabScience
      @RehabScience  Рік тому

      If the pop isn’t accompanied by pain or instability (feeling like the knee will buckle or give way), then I would say you’re fine to proceed with the exercise.

    • @yuiopoli9601
      @yuiopoli9601 Рік тому

      @@RehabScience Yeah it pops every single movement!
      I'm guessing that the more strengthening do the better of I'll be, and maybe the pop will go away?

  • @boogeyshorts2345
    @boogeyshorts2345 2 роки тому

    Hello dr, from Instagram - i am recovering from disc bulges L4-L5 L5-S1, i had sciatica also, pain reduced from calf to gluteus medius now. Sometimes pain on low back, shall i try this work-out to strengthen my GM? Pain always on right GM & right hip flexors.. plz help me sir...

    • @RehabScience
      @RehabScience  2 роки тому

      I would recommend the exercises in my gluteus medius video instead.

  • @DJMarkmann
    @DJMarkmann 9 місяців тому +2

    i had meniscus trim 15 months ago and my lateral knee still hurting me badly and popping. Are these exercises worth a try ? I'm going to a PT and still not getting any help . Thanks .

    • @RehabScience
      @RehabScience  9 місяців тому

      Yes, these exercises would be worth trying. Also, my book has a much more comprehensive meniscus program that would probably help you. It guides you through three phases of rehab and has pictures of me doing the exercises. Here is a link for my book, if you want to learn more about it.
      Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/bBzKPPh

  • @fitphysioclub
    @fitphysioclub 2 роки тому +2

    👍

  • @Nafa11111
    @Nafa11111 Рік тому

    Well me need u contact
    My leg pain problem 😩
    Football playing !!, Pls give contact

  • @mongolloyd
    @mongolloyd Рік тому

    Nace

  • @_fifaworld_
    @_fifaworld_ 3 місяці тому

    Like a Dog peeing on a fire hydrant 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

  • @teem833
    @teem833 11 місяців тому

    I would be on the floor!

  • @dreamervanroom
    @dreamervanroom Рік тому

    I cant stand on one foot like that.

    • @RehabScience
      @RehabScience  Рік тому

      Then, I would recommend working on your balance as your starting point. Single-leg balance work will also help with knee stability.

  • @vidyapraveen2697
    @vidyapraveen2697 2 роки тому

    Hi sir my name is praveen
    I have back pain in lost 2 years
    I do the Mri scan
    The let and s1(minor)
    Different shape growth its paining now my age is 20 what to do sir please 🙏

  • @vidyapraveen2697
    @vidyapraveen2697 2 роки тому

    Hi sir my name is praveen
    I have back pain in lost 2 years
    I do the Mri scan
    The let and s1(minor)
    Different shape growth its paining now my age is 20 what to do sir please 🙏