5 Movements EVERYONE Should Master for Pain-Free Knees

[@PrecisionMovementCoach]

Video highlights: 00:44 - What do we need for pain-free knees? 04:20 - Exercise 1: Extended Knee Ankle Fl-Ex 06:40 - Exercise 2: Short Ham Hip Extension 09:42 - Exercise 3: Supine Tibial Rotation 11:58 - Exercise 4: Short & Skinny Foot / Metatarsal Pressure 14:55 - Exercise 5: Reverse Lunge 17:50 - Routine summary 18:30 - Next steps

[@dstke]

Coach E, having suffered from sore knees for a long time I really appreciate this precise video. Thanks for your continued service.

[@PrecisionMovementCoach]

You are so welcome and thanks so much for stopping by to comment. Keep us posted on your progress and let us know if you have any questions :) - Coach Joshua, Team PM

[@mirahall4736]

Man I love you. You’re calmness and intelligence honestly makes it so easy to learn and feel safer thank you

[@PrecisionMovementCoach]

Wow! Much appreciated. Thanks for watching :)

[@wencoutts2673]

Great instruction and information, as usual. Thanks.

[@PrecisionMovementCoach]

Thanks again!

[@AdrianMcGavock]

excellent instructional vid sir, well done 👍

[@PrecisionMovementCoach]

Thank you kindly :)

[@janicegomoke7753]

Good work! Really enjoy your videos-and pick up something every time. Thank you

[@PrecisionMovementCoach]

Awesome, thank you! :)

[@self-defenseessentials8288]

Always good stuff that help the body and mind!

[@PrecisionMovementCoach]

Thanks for that :)

[@bellaanna3750]

Thank you! I would love to do this too with a follow-along video:)

[@PrecisionMovementCoach]

You are welcome and thanks for the suggestion. Let us know if you have any more great ideas :) - Coach Joshua, Team PM

[@Matthew-n4x3k]

I've been doing therapy/exersice for many years seen a lot of junk out there. Amazing therapist! Thank you .... Oh, and I appreciate your humble nature!

[@PrecisionMovementCoach]

Wow, thanks for that! Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@johncase2934]

Great video! I'm currently working through the knee pain solution and these exercises have been really helpful!

[@PrecisionMovementCoach]

Awesome! Thanks for watching and commenting :) - Coach Joshua, Team PM

[@alannagillis1149]

Your content is just SO good! Thank you for this informative gem of a video.

[@PrecisionMovementCoach]

Thanks so much for that!

[@silverpippin9051]

thank you sir, very helpful with those preceding explanation!

[@PrecisionMovementCoach]

You are welcome and thanks for the comment :)

[@sticksbass]

very good. happy knees, happy life.

[@PrecisionMovementCoach]

Thank you :)

[@mopixel]

Thank you.

[@PrecisionMovementCoach]

You are welcome :)

[@keenanranch849]

Excellent! Thank you!

[@PrecisionMovementCoach]

You are welcome!

[@CarlPendlePhotos]

Excellent thanks very much

[@PrecisionMovementCoach]

You are welcome :)

[@riccardomadini8148]

Thanks for the precise explanations as always…😊

[@PrecisionMovementCoach]

Always welcome :)

[@myhandle321]

Do you have some video for planter fasciitis? I could not find it .. I am suffering from heel pain which is not going away.

[@PrecisionMovementCoach]

Ouch! Check this out next: kzbin.info/www/bejne/rn6XdmammJWfh8ksi=EI_dUayqwlqzzs-y Let us know how it goes :) - Coach Joshua, Team PM

[@kathrynrolston6219]

Me too plus sore tight knees, glutes ,and back pain

[@ingridc9008]

Hello, I want to express my appreciation for all the helpful videos and support you provide here! Currently, I am dealing with persistent pain in my left knee, regardless of whether I am standing, walking, sitting, or sleeping. In the past, I was diagnosed with patellofemoral syndrome, but now I am also experiencing groin pain and occasional pain on the inner side of my feet. I don't see any signs of inflammation in my knee. I have done some of the hip internal rotation exercises but they did not help me. Considering all of the above, would you recommend that I follow the knee program, or should I pursue a different approach? Thank you!

[@PrecisionMovementCoach]

Hi and thanks for reaching out to us. We appreciate your support. The Knee Pain Solution is the best place for you to start. Check it out in the video description and let us know if you have any more questions :) - Coach Joshua, Team PM

[@ellenwilson2660]

I am hopeful these will help! I really had a hard time understanding how to do the short and skinny foot, though. Do you have more guidance on that anywhere?

[@PrecisionMovementCoach]

You got this! Check this out next: www.google.com/search?q=precision+movement+short+skinny+foot&rlz=1C1ONGR_enCA934CA934&oq=precision+movement+short+&gs_lcrp=EgZjaHJvbWUqBggAEEUYOzIGCAAQRRg7MgkIARBFGDkYnwUyBggCEEUYQNIBCTE0MTY3ajBqNKgCALACAQ&sourceid=chrome&ie=UTF-8 Let us know if you have any more questions :) - Coach Joshua, Team PM

[@zekgamerKennyJoy]

Hi there, what Exc. should I do for mu knee pain. You alsohave that 4 quadricept vmo, and this one? Which one should I do if Im.the beginner. Thanks a lot😊

[@PrecisionMovementCoach]

Hi, and that's a great question! Start with these. Do them 2 - 3 times weekly for at least 4 weeks. Send a report so we can help you with the next steps. Talk to you soon :) - Coach Joshua, Team PM

[@agepowerfullybydavidlee]

Yoàre the best Eric.

[@PrecisionMovementCoach]

Much appreciated :)

[@TheresaStevens-s2i]

Suggest getting the fattest foam pool noodle, cut to desired length. Use this under knees at patella-tibial junction for cushioning. The othe part can be used for the hamstring glute work shown on this video. Noodles are great!!

[@PrecisionMovementCoach]

That's a great idea! Thanks for watching and adding your thoughts. Stop by anytime :) - Coach Joshua, Team PM

[@michaelcox9949]

What was the app you had to test for mobility? It then give you a score and recommended exercises for after?

[@PrecisionMovementCoach]

It's called ROM Coach: www.precisionmovement.coach/rom-yt Check it out and let us know if you have any questions :) - Coach Joshua, Team PM

[@terriliggett5377]

Hi Coach, will these exercises for chondromalaci patella? My feet are in bad shape Thanks for any advice.

[@PrecisionMovementCoach]

Yes, absolutely! Try them out and let us know how it goes :) We are here if you need any more advice or assistance :) - Coach Joshua, Team PM

[@secretarypines]

Hello, what exercises do you recommend to prevent radiographic posttraumatic osteoarthritis after ACL reconstruction.?

[@PrecisionMovementCoach]

These are a good start, but make sure you are cleared for such exercise by your surgeon, primary care physician, or rehabilitation specialist. Try them out 2 - 3 times weekly for at least 4 weeks and let us know how it goes :) - Coach Joshua, Team PM

[@MikeAndDawnGineseMusic]

This looks like a great routine to add to the “Knee Solution”. I just completed the program which took me about 9months w the app. I gained a lot of movement & pain reduction. I was looking for some additional routines to help w straightening my knee. Maybe some traction type w bands or repeat a certain section of the program. Is this routine in the app that I can select & add? If you have any recommendations I’d be grateful. 🎵💜Better Knee, Dawn

[@PrecisionMovementCoach]

Hi, Dawn Thanks so much for commenting. We really appreciate the testimonial. It's great to read about your progress and thanks for letting us know. Feel free to try out any of the content on our channel. It's safe as long as it does not cause more pain or you cannot modify it to do it pain-free. Modifications include moving slower and smaller. I love figuring out exercise modifications so let me know if you ever need advice. Tractioning might not be the way to go. You've spent months developing strength and stability and don't necessarily need the passive tenstion on your pelvis or knee. I would like to know what happens when you try to straighten your knee. Do you feel tension in on or more areas? Where do you feel the blockage is coming from. Let me know some more info so I can better assist you. I'm sorry but out YT content cannot be scheduled in the ROM Coach app. That is a great suggestion and I'd love for you to post it here: rom.coach/feature-ideas/ Talk to you soon :) - Coach Joshua, Team PM

[@MikeAndDawnGineseMusic]

@@PrecisionMovementCoach I started with a partial torn meniscus to my left knee. I had a hard fall forward, a slip on a wet cement walkway & fell on both knee & hands. Non straightening Example: when I’m sitting up in my bed w legs straight out, my left leg does not rest on the bed like the right one. There is some discomfort in the inner aspect of the left knee. Many times I will rest the left leg on a pillow. It is better from when I 1st started the knee solution program. On a positive note: we just got back from vacation which had much walking & stairs. I made it without a walking stick. Yay! My goal is total mobility without adapting & compensating which I’m hoping will come with time. I’ll be 2 yrs out from injury this Nov. I’ll give this routine a shot & keep up the knee solution program. If you have any others, I’ll give it a try. Thanks 🙏🏼 Dawn PS This routine is in the app under KZbin.

[@PrecisionMovementCoach]

Thanks for that additional information. Try out the ROM Coach Tight Hamstrings I and II routines and let us know how they go. The KZbin section of the app just mirrors our KZbin channel and it's not connected to the scheduler. We understand that you would like to be able to do that and we'll work on it. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@nikoala2921]

I saw your old video about meniscus tears, and you've said that you also have had yours meniscus injured. Have you healed after 5 years and when have you healed

[@PrecisionMovementCoach]

Hi! Eric is 100% and thanks for asking. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@mawasitm1631]

Hello I’m recovering from torn meniscus and I’m not doing surgery, I noticed you have 2 programs for knee so what is the best for my case ?

[@PrecisionMovementCoach]

Hi and thanks for asking. Knee Pain Solution is the way to go. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@fuibe]

I have behind the knee pain, especially after a squat. Can't do anymore knee flexion without having pain... What do to please ?

[@PrecisionMovementCoach]

Yikes! Start here: kzbin.info/www/bejne/n2qad5ikrptofa8 Let us know what you think :) - Coach Joshua, Team PM

[@fuibe]

@@PrecisionMovementCoach It's absolutely not my problem unfortunately... I have pain in deep flexion and full extension when my leg is behind me.

[@PrecisionMovementCoach]

Got it! Please consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues: www.precisionmovement.coach/knee-pain-solution-yt Check it out and let us know what you think :) - Coach Joshua, Team PM

[@andresmena8278]

Please make a video of how to release shoulder tightness and pain so that it doesn’t go into your forearm and create tennis elbow. I’m a tennis player and would really appreciate a video like this. Like I feel like the pain in my elbow joint cones from shoulder tightness

[@PrecisionMovementCoach]

Here you go: kzbin.info/www/bejne/iWLVdmxuhJuiibcsi=ieuVDXIpSwbKSc4c and: kzbin.info/www/bejne/fHrah2B8q5VnbbMsi=abAMxAmb74CNoTNP Thanks for stopping by to ask and let us know if you have any more questions :) - Coach Joshua, Team PM

[@mariacharles927]

I wanna put this out there as a question because I’m not quite sure which one I’m dealing with. I’ve been experiencing hip problems because my right hip is higher than my left. When I walk, I have pain especially in my left hip. I need exercises to even out my hips. Now here’s the tricky part too. I also have Fibromyalgia which makes it hard in determining whether it’s joint pain or muscle pain. Will these stretches help with both issues? Hard to tell if it will or not. 🤔

[@PrecisionMovementCoach]

Hi and thanks for the question. These exercises are okay but the Hip Pain Solution program can help you to address the root cause of your issue once and for all. Read more about it here and let us know if you have any more questions :) www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@spearofsolomon]

I'm not sure if it was the angle or what, but I have a hard time understanding what exactly you were doing during the tibial rotation exercise

[@PrecisionMovementCoach]

Hi and thanks for asking! What exactly was difficult to understand? Let us know some more info so we can better assist you :) - Coach Joshua, Team PM

[@MaddieWong-fy9mm]

So I’m finding that I am unable to straighten my knee to do the extended knee-flex exercise. I get sharp pain otherwise the knee just doesn’t move. Think my Vmos have switched off as I’m noticing the muscle bulk on the medial side is slowly disappearing. Do you have any other recommendations for exercises to get them switching on again? Thank you!

[@PrecisionMovementCoach]

Hi and great question. In that case you need something more comprehensive and progressive. The Knee Pain Solution program was designed for people like you: www.precisionmovement.coach/knee-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@rebelgurl7948]

Would this apply to someone that has bone spurs?

[@PrecisionMovementCoach]

Yes, but they should make sure to move slowly, stay in complete control and stay pain-free. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@cpatton1]

Do these work if you've had knee replacement surgery?

[@PrecisionMovementCoach]

Yes but not if the surgery was recent. Make sure to clear it with your primary care physician or rehabilitation specialist if you are unsure. Thanks for asking :) - Coach Joshua, Team PM

[@treezmatt]

can i do this even though i have a small fixated screw in tibia? bone is healed but screw still in place. no pain but range of motion is not 100%. almost there

[@PrecisionMovementCoach]

It's worth a try. Let us know how it goes :) - Coach Joshua, Team PM

[@alishasouslesoleil]

I had a partial meniscectomy 14 months ago, and I’m back to ~95% functionality. One thing that's been bugging me is that when I’m seated with legs straight out in front, the effected leg wants to flop to the side; whereas, with my unaffected leg, I can keep the foot/leg relatively upright/straight without any effort on my part. Is it the VMO that helps keep the foot straight when legs are out front?

[@Katuskakalashnikov]

Same for me! Could it be that it has been an issue before the operation? In my case it is, and probably stems from the hip

[@Annachrome]

When I do the skinny foot should I let my last two toes curl towards my big toe…?

[@PrecisionMovementCoach]

Yes and work on supressing that action over time. Thanks for trying it out and keep us posted on your progress :) - Coach Joshua, Team PM

[@Annachrome]

@@PrecisionMovementCoach I have been using my hands to put them in a more forward pointing position and friction with the ground keeps it that way for a few reps, will hopefully improve with consistency

[@SusanBednar]

Unfortunately, my knees are way too damaged to do some of these. I cannot do any type of squat or lunges, cannot move my knee side to side while bent, and have flat feet!

[@PrecisionMovementCoach]

In that case you need the Knee Pain Solution program. It was designed for people like you. Read more about it in the video description and let us know if you have any questions :) - Coach Joshua, Team PM

[@nelliecruise2950]

I have really loud and persistent rice krispie knee crepitus… will these exercises strengthen my knees? I have a bit of discomfort when doing them while I hear my knees going crazy loud and my brain immediately goes into fear mode.

[@PrecisionMovementCoach]

Hi, and thanks for asking. These exercises are a good start. Move slower and smaller to avoid discomfort. Please keep us posted on your progress :) - Coach Joshua, Team PM

[@nelliecruise2950]

@ will do!!!!

[@michaelandersson6249]

🚀

[@PrecisionMovementCoach]

:)