11 Knee rehab exercises for fix knee pain, strengthening after knee injury. Knee workout - Part 1

Our body will be grateful to us in the future if we make at least small but regular investments. So this time I would like to share with you some knee rehab exercises which will help you to fix knee pain in case of knee arthritis, runners knee or jumper's knee.
Also it works just for knee strengthening to keep you out of knee injury and stay healthy in future as well. It lets you do the things you love the most. So my advice: just do this easy knee workout couple times per week, it will not take much time but your ligaments will be strong and healthy.
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Knee workout routine:
1. 0:12 One leg press with resistance band - 10 reps for each leg.
2. 0:39 Squats - 10 reps
3. 1:00 Squats with band around knees - 15 reps.
4. 1:22 Side leg raises with resistance band - 10 reps for each leg.
5. 1:43 Split squats - 10 reps for each leg.
6. 2:13 Static wall squat - 60 seconds.
7. 2:34 Pelvic tilt - 15 reps.
8. 3:02 Single leg pelvic tilt - 5 reps for each leg.
9. 3:24 Leg curl with resistance bands - 10 reps for each leg.
10. 3:44 Leg extension with resistance band - 10 reps for each leg.
11. 4:02 Clock reaches - 3 lap for each leg
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• 11 Knee rehab exercise...

[@marianadesouza2274]

Exercise 1: 0:12 (One leg press with resistance band) Exercise 2: 0:39 (Squats) Exercise 3: 1:00 (Squats with band around knees) Exercise 4: 1:22 (Side leg raises with resistance band) Exercise 5: 1:43 (Split squats) Exercise 6: 2:13 (Static wall squat) Exercise 7: 2:34 (Pelvic tilt) Exercise 8: 3:02 (Single leg pelvic tilt) Exercise 9: 3:24 (Leg curl with resistance bands) Exercise 10: 3:44 (Leg extension with resistance band) Exercise 11: 4:02 (Clock reaches)

[@bogdanbondarenko1589]

thanks! i will ediit now!

[@paleochora]

Thanks for taking the time to do this

[@lannycornel8050]

How many series.by exercise?

[@nehayadav2736]

This is the best comment. Very helpful.

[@168grhp]

I stretched my MCL about 4 months ago and it's been in pain off and on ever since, especially on MTB rides. I started doing these exercises and after a week I'm feeling quite a bit less pain. thank you!

[@asbasf2382]

How do you feel now? I did my ACL 8 months ago and I still feel pain in some movement.

[@168grhp]

I still do the exercises in this video at least three times a week. Both of my knees feel stronger than ever and have no pain!

[@reza_dc2]

how are you feeling now?

[@reza_dc2]

@@168grhp are you taking any vitamins or anything?

[@168grhp]

Still strong. I now do more difficult variations of these exercises to keep my knees healthy. If I were to injure my knee again, I would go back to doing these exercises as demonstrated.

[@sammybananny]

Would be great to see a video where you actually go through this routine to follow along :) That way we don't need to keep pausing or need to remember all the exercises. Thanks!

[@Raquel-smile]

Thank you so much for demonstration of the resistance band! You made it simple for me to know what to do and how many times to do the exercise for. 👏✨ Keep up the good work!

[@nihonbunka]

I am a cyclist and I need these too. I found that the split squats really helped but if I did all these they would help more. The cause of cyclist knee pain is not the cycling so much as weakening of the smaller muscles which causes a poor pedaling form.

[@karenrylander3008]

I am just recovering from a severe tibial plateau fracture and, after 3 months, may bear weight. This looks like a good set of exercises to gently work towards. Thanks for posting! 🙂

[@jveeze2551]

I just got out of a meniscus fracture I was on crutches for 2 months and 2 weeks

[@chifan7]

Dear Sir, two months ago I hyperextended my knee. Dr. Just now tells me( am over 60) to do some of these type of exercises. These look Great!!! Thanks.

[@bogdanbondarenko1589]

Hi, the fastest recovery, happy to help you

[@KR-ei2fw]

Fabulous exercises. Exactly what i used to do post-op in Pt session. Wish I had kept it up so I wouldn’t have to get another operation. I appreciate that there isn’t a lot of talking taking up time. THANK YOU!

[@sren1446]

My both knee are finito…. I Will try your great program 👍

[@dragicaibrani7413]

Super smart ideas.❤❤❤❤❤thank you.

[@jaihdedits]

Thanks you I feel so much beter

[@bogdanbondarenko1589]

hi, super!

[@nouredineelfounini1323]

Bravo. Good job.Thanks so much

[@kurilladesign]

love it ... slow it down that's why I hurt my knee. I did not SLOW IT DOWN!!

[@dimapaladin-lw3bs]

Very good job 👏 👍💪

[@kenshua]

Thank you for these!!

[@fgfg633]

Can't wait to try these (quad tendonitis).

[@woifmachatch2101]

Great exercises , not much talk too, straight into exercises, good show!

[@cmthakur1220]

Thankyou for useful information ♥️

[@freehubadventure]

Awesome video. Hopefully this will help me to recover from my acl injury soon. Thanks man.

[@bnattapat]

Quite useful. I just begin jogging. My knees needed to be taken care of.

[@kendurks7592]

Peter Crouch doin bits 💯🫡

[@Meyamer]

Im suffering from runner’s knee pain. Hope this exercises help😖

[@victoriaalvarado8635]

Amazing!

[@kendraper8156]

the exercises are great. What is the size of resistance band you are using for the leg curl? Any links to purchase it?

[@ostojicnikola81]

Awesome! Easy to follow and nicely presented. Thank you!

[@nigararaofficial5876]

Good job

[@borisanderson6582]

Excellent video on something so pivotal and crucial to an athletes life for anyone runner, long or high jumper thanks!

[@hygmedput4650]

Thanks for it bro it helpd a lot

[@bogdanbondarenko1589]

Super!

[@lannycornel8050]

@@bogdanbondarenko1589 porque no responde mis preguntas llevo dias preguntando cuantas series.de cada ejercicio how many series by exercise ? Please answer. Thanks

[@laserhubdp]

Very cool exercises!

[@valprokhorov4083]

thank you!

[@evamarfilrull8606]

very good exercices

[@bogdanbondarenko1589]

Eva Marfil RULL 👍👍👍 thanks

[@nehayadav2736]

Can the exercises be done in Meniscus tear?

[@maumihajohn]

Thanks for posting the routine in the description.

[@languagelearningwithap]

Thank you, sir. Very cool.

[@fuadmir-movsum5336]

P

[@swimfan6414]

*Just try do the exercise in **_Bulletproof Your Knee_** and you won't have to worry about knee pain again.*

[@elgincomputers3621]

Good one

[@AnonPerson2005]

Very nice video and explanations...thank you!

[@lannycornel8050]

Sirve para una rehabilitación por fractura?

[@conniekefyalew609]

Excellent workout 👍🏽

[@paulsherman522]

Could you post Part 2

[@jpeach17]

Did the wall squats kill everyone else as well?

[@jack7078]

Great video bro. I am doing these exercises after both menisci surgery to rehab.

[@rashmiguha4575]

Does it helpful for acl rehab?

[@Mohammedalmawali1993]

Improve my knees

[@bluwater1496]

Im athletic & I need this badly

[@gregworrel2623]

Link to part 2?

[@MrsBzable]

Very helpful thank you!

[@ravsingh5347]

Excellent... Will give it a go.... Are u tall... Or is it me just known as GIRAFFE 🦒🦒😇🇬🇧🦒🙏

[@farmanullah6]

Suffering from Medial Meniscus Tear. Need some good exercise

[@buttergirlist]

How often do you have to do this?

[@prakashparasuraman5770]

If you could do it with the timer on and people can follow it would be great.

[@isaacjovel6852]

¡thanks! You are the Best!

[@allymoon1149]

It was good to watch them doing those exercises and doing them with them at the same time lol xD

[@gajendrarawat5307]

Can you please suggest some exercise with acl t injury.

[@TilleTheo]

Great video! I am gonna try. The thing is my knees start to hurt even from simpel exercises. Is that "okay"? Does it need to get worse before it gets better?

[@clifftonist]

Take ur multivitamins n healthy diet

[@lannycornel8050]

Cuantas series de.cada ejerciio?

[@dovileseinauskaite7069]

Fantastic video!

[@boertush]

Thank you slenderman, I kneeded that

[@dreamtimeeu]

💀

[@colorfulcodes]

I'm scared about bent knee excercises but I'll give these a shot

[@mitzydelvalle4155]

Hi Bodgan, I had a knee cirugy two months ago, I want to ask you if this exercices help my knee to be strong and healt

[@brennaarthur2173]

What can I do instead of split squats? it hurts way too much.

[@w2diki]

Крутое видео, а будет вторая часть?

[@chrisv9204]

Thank you! Though i can't do squats at all... I hurt a lot the day after.

[@laurieparis2203]

Just do one a day and work up to more. Or try a wall squat!

[@azammuhammad4908]

Me too same problem, dr advised me to not squat

[@lamarpray5324]

Pain=growth. You can’t be afraid. Their will always be pain but then their will be growth too to make it easier. Just keep at it

[@timdowney6721]

@@lamarpray5324 Depends on the cause of pain.

[@ilonakrause2308]

How far are the feet placed from the buttocks during the pelvic tilt_ this distance influences which muscles are to be addressed?

[@steinarslettedal2606]

I've struggled with my left knee for about 6 years now (i'm 24). The pain is just below the left knee cap and some pain down the shins. It feels like I have one and an half knee.I used to skate a lot and I was pretty active in sports. The last 3-4 years I've been talking it more easy and I don't skate much, but the pain always comes back when I put a little bit more pressure on my knee (like running, playing soccer, skating). I've talked to a doc/ physio and they say It's possible to fix it by exercising. I've tried to exercise but I didn't see much progress and I kinda want to be sure what the problem is before I spend months exercising. Anyone familiar with this? Thanks

[@sergioh061]

I would suggest looking into natural supplements such as Turmeric which can be found In Holland & Barrett or online. Also massaging the knee with oils and a gel (green lipped mussel extract gel) which you can also find in Holland & Barrett. They have helped me. Hope it helps you too :)

[@steinarslettedal2606]

@@sergioh061 thanks I'll look it up!

[@ZeroCoolBoss]

Did you ever solve your knee issue steinar slettedal?

[@A....S....]

Howd that resistance band come off at the end? Just want to make sure that doesnt happen to my son

[@allenallen4658]

I think this is great, thanks a lot

[@painrelieverstech]

Man, you should make a tutorial to workout the VMO. A lot of people has diseases related with. Congrats for your work!

[@lannycornel8050]

how many series and reps by execrise?

[@KP-dd2ci]

Man, he's tall and lanky just like me

[@bradvasquez224]

I have very bad jumpers knee how often do you think I should do these exercises and will it help me ?

[@hardbodytraining100]

How is your knee now?

[@judithllaguno4355]

how often should the workout be done

[@sainirajinder]

Simply on target

[@sfsamkari1549]

You do know how much it mean for me .. thanks a lot

[@KAnE3o1]

Are these exercises good to do daily?

Excellent!!

[@bogdanbondarenko1589]

Ramón Roldán Vergara thanks

[@lannycornel8050]

how many series ans rept by exercise?

[@masterchief167]

What is the song?

[@kCedarwood]

This video!

[@octaviakf]

Am I the only one thinking this guy is tall as crap LOL

[@cecilymacnamara1228]

@octaviakf He's 6ft 51/2in. I googled his name and found out that he's a Ukranian high jumper. Well there's a surprise. LOL

[@gussi123]

😂😂😂

[@ArtisanDommy]

He's Elite Olympian Athlete and he really know about this stuff.

[@ninjaboy0071]

Here for the sam comment

[@SocialSignalHub]

Thanks man nice video very informative and insightful and great for old guys like me getting on a bit cheers!

[@jenperry9231]

If anyone sees this in next few days... i sm 7 days post TKR. i am still not unable to life that oeg off the floor without holding ny calf. Has anyine dealth with this? I have sdie effects nobody will give an answer that is the same as another- i have a large rash/burn behind that leg on thigh with blisters some smallish somd as large as golf balls on lower leg. Any thoughts? Any tips if so on which exercise is best?

[@renfraser1279]

Hey man thanks for these great tips. I'm not really an athlete but these can still be very helpful as I'm getting on a bit now cheers! +1

[@MikeBikerton]

You getting old Ren? =)

[@allymoon1149]

hahaha ren is old! :D

[@agapenathanael3623]

Great Video clip! Apologies for the intrusion, I would love your opinion. Have you researched - Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a good exclusive guide for learning how to fix chronic knee pain without the headache. Ive heard some great things about it and my BF at very last got cool success with it.

[@Ta-Tchou]

Many thanks, been searching for "exercise knee mat" for a while now, and I think this has helped. Ever heard of - Zenevad Exercise Eaglestone - (search on google ) ? Ive heard some pretty good things about it and my colleague got amazing success with it.

[@lalaess2426]

How do squats fix bad knees? I’m curious cause I can barely do a squat without feeling like my knees are going to snap

[@AakashGeorgeMathai]

Issues in bad knees often stem from weak supporting muscles. Squats will strengthen your quadriceps which play a key role in knee movements.

[@AakashGeorgeMathai]

If your knees hurt while doing squats, then consult a physio before starting out on this routine.

[@lalaess2426]

Aakash George Mathai I don’t think it’s weak quads. My quads are strong like a horse. I think it’s arthritis or bursitis.

[@EastonKingsley]

Awesome video man these are great exercises to learn and do every day even if you're not an athlete. I think anyway right?

[@MikeBikerton]

Nice video Bogdan thanks for sharing these knee workouts, even anyone can benefit from doing these regularly right? :)

[@allymoon1149]

regularly is right mr ideal mike! lol

[@kostaspanagiotidis932]

Thank you so much I need it that

[@bozhkom6851]

А что это за резинки для занятий? Красная для приседаний ещё понятно. А вот жёлтая - где её брать и на какую нагрузку она?

[@eliyashaibjames3747]

How many days of the week should this be done

[@bogdanbondarenko1589]

eliyashaib james hi, 2-3 times in per week

[@horsearcher6852]

Smooth

[@nadiinworld7452]

Cool! Thank you!

[@vikasmaitreya1562]

Is that Ishant Sharma?

[@jasoncooper3939]

Hi my knee pops when I do the first exercise do you no why?

[@amarolopez1319]

If the knee hurts when pop, you have to stop

[@miked.4586]

Is ths helpful for my Jumpers Knee that I suffered sad..

[@altaz8477]

im a basketball player and very scared of jumpers knee and just wondering if you will recover from it? like enough to play basketball again

[@DailyVideos66]

Show some exercise for ppl with injured knee...these are not possible for ppl with recent injuries

[@cheekbones1984]

Hey is this workout safe for dislocated knee ???

[@bogdanbondarenko1589]

BFor my opinion - yes, if you dont feel big pain. BBut better ask you doctor

[@flashg1494]

What's up man thanks for the knee workouts man @Bogdan I do a lot of running and this comes in handy to know thx.

[@travisbalthasar9544]

Great video thank you!

[@thanhbinhnguyenho8473]

Your video is very useful, how many times should i do this exercise per week

[@bogdanbondarenko1589]

Hi, thanks, maybe 2 times per week.

[@thanhbinhnguyenho8473]

thank you bro, except this exercise, should i do other exercises in gym

[@manuel6963407]

Muy buenos!!