How To Un-F*ck Your Knee - Fixing Inner vs Outer Knee Pain

[@conorharris]

Thanks for watching, everyone! If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training

[@ANITAMaria-n1c]

❤❤❤❤❤

[@WitherStorm-cm6bd]

I have a question @conorharris. Whenever I stand up straight, with my back straight, my pelvis in posterior pelvic tilt, and my knees straight, I feel a stretching pain above and to the sides of my knees, but not in the actual knee itself. Do you know why this is? The pain goes away whenever I bend my knees forward or tilt my pelvis anteriorly. Is it caused by the knee or something else? Thank you.

[@Fitnessenthusiast-86]

My leg below knees look like this upper leg is straight.my knees and calves make a small arc like structure and feets are back below femur😅

[@diogopires3226]

Make a video for this if you have bow leg, tibias externally rotated

[@MS.Gaming50]

Hi 👋 Brother lots of love 💕 to you I have question ❓ for you I am 16-17 y old and I have pain in my lower back of left side and also have left side knee pain I want some Tips and Exercise to fix this please Help me Bro 😭

[@lynneforbes4420]

Overwhelmingly grateful! Thought I was going to need a zimmer soon -inner knee blocked, excruciating pain - unable to walk. Made appointment for scan. Found & did your exercises last night and couldn’t believe it ! Today I walked completely normally , no more acute pain , just a little dull ache but nothing like before! A huge thank you!

[@zeening]

you people realize these aren't one off fixes right??? you need to do these exercises regularly long term lol

[@notdarrell]

Conor, you've helped me out TREMENDOUSLY with rehab at home. I had 2 disc herniations that caused all kinds of problems down my left leg. You're the best help I've found on pelvic tilt, hip rotation, and tibia rotation. You're such a help for myself and I'm sure many others, THANK YOU!

[@conorharris]

Comments like these make my day. Thank you!

[@notdarrell]

@@estebancholisteras281 I was doing about 12-15 hrs/wk w kenpo, bjj, kickboxing, and some light yoga and jogging to get lean. Then I had a lumbar disc absolutely PANCAKE on me one morning, out of the blue, when I was just getting dressed to start the day. I was told by 2 surgical consultants that, unofficially, if I am lucky enough to even avoid life altering surgery, it would take me 3-5 years of doing any and everything I can think to do to rehab. First, I re-learned how to walk. Then, sit up straight(er). I'm about 3.5 yrs in now, and the only big thing I'm still unable to do is load weight in an overhead press motion w over about 60 lbs of pressure. No other mobility is affected at this point. Since that 1st disc popped, I've had a second lumbar disc herniate, tore my left iliopsoas, tore my left hip labrum, both of my foot arches flattened, I had atrophy in my left interior hamstrings, and I dislocated my left tibia. All of which I attribute to nerve damage from the L4-5 disc herniating primarily out the left side of my spine. 3.5 yrs I've spend doing all the rehab I can find, for about 10-15 hrs/wk. And I think I have another 6 months ahead of he before I'm healed up. Over the past year, Connor's exercise recommendations have alleviated almost entirely the issues w my anterior pelvic tilt, foot flexion issues mostly in my left foot, my left hip rotation, and at present I'm working through my left tibia misalignment which with the progress I've made I think will be successful by end of next month. Part of the tibia work is strengthening and lengthening the 2 lower/inner hamstring muscles on that left side to rotate in the femur and pull the knee inward, taking pressure off the knee at the patella. Muscles can improve greatly in 1-3 months. Ligaments and tendons take 3-6. Cartilage takes 6-12. And nerve damage takes 36-48 months to heal, if ever. That's been my experience. Don't expect ANYTHING in an instant. Do this stuff for 30 mins to 1 hr, 5x a week, do just as much ancillary work to improve, and another round of as much basic movements that incorporate the damaged part of your body w walking up and down hills, gardening, sprints vs your doggo, whatever works for YOUR specific needs. That is just what it takes. I watch 3-5 KZbinrs that do PT suggestions, and from the waist down I swear by Connor and KneesOverToesGuy. I practice what they preach and spread the gospel of their good word to help as many others who will listen, lol. Really though, keep at it daily. It just takes time.

[@Roadtodunking0]

@@conorharrisisn’t your legs like that too. It’s slightly bent inwards

[@RjCayman]

Ive spent 1000s on docs, pt, programs still not fixed. I have left tight hip flexors l5s1 surgery years later still not fixed now i have right side inner knee pain. What do i need to do to feel normal again????😢😢

[@RjCayman]

@conorharris

[@JFox4587]

As a PT I can say that this is one of the most well put together and informative channels that I’ve ever seen given for free. Most people that pay out the nose for PT don’t get what this man is giving you, it’s insane and will probably put me outta business one day 😂

[@conorharris]

Providing value that helps others is what gives me the most fulfillment. Appreciate those kind words a ton 🙏🏻

[@DanH-nk1my]

Most PTs are full of shit

[@JulienLeveaux]

@@conorharrisfor how long should I do each exercise for

[@kevinjones2826]

I feel a burning sensation in my knees around the medial side. I had plantar fasciitis in 2011. I have two collapsed arches. I ran track and tended to over pronate. I had shin splints for awhile then I started using the tibia strength machines at the gym. My knees have been burning in that area. What can I do to fix the problem? Thanks

[@kevinjones2826]

What is the significance of that yellow band on his tibia ?

[@21elmoQT]

I am so glad I stumbled across this video Connor. As a person who deals with knee and ankle pain from multiple surgeries and having gone through physiotherapy and now working as a therapist, this has been the best explanation of my pain and issue. It breaks down the issues into the short and tight, long and weak but made it so much better. Definitely will check out the other videos! Thanks for sharing and keep up the awesome work

[@Clay-f5d]

I'm in medical school in the US and gotta say I've learned more from you than my training. You synthesize and bring my foundational knowledge to that next step. You are a great communicator and keep things simple so anyone can understand. You are criminally underrated and I hope your channel keeps growing as you put out more content!

[@p4media_p4m]

@@hsc2104Right!!! Speaks volumes of our learning institutions huh? Overpriced and don't provide what you pay for... interesting. Don't let your schooling get in the way of your education!

[@alisonhowdy8400]

I’m not surprised at the above comment on training as in my experience US PTs are generally useless. Conor though is great.

[@mrmullemunken]

Must feel good to be so competent that when you are speaking it is just true and facts and you become a steady lighthouse in a complex confused situation with sports injury or just bodily nicks.. appreciate the content Conor

[@joecutro7318]

Just ran through these andcan already feel relief. Thank you, Conor. Will keep this video saved and repeat.

[@selmayazici5327]

Denediniz mi bir gelişme oluyor mu

[@jacksonwillymacker-pw1vu]

Keep in mind everybody, this just instantly got rid of my crippling knee pain.

[@joychuafitness8771]

I'm a PT who experiences knee pain and I can't wait to try this! Thank you for your life changing content!

[@MrColdShoot]

this is one of the pioneers bringing PRI or as i call it - the hi tech of rehabilitation to the masses. awesome knoweledge connor , love and light from a fellow therapist!

[@HH-gn9qt]

Fantastic video, Connar. I have seen scores of knee videos but this is by far the best explanation of the fine biomechanic details that I have been looking for. Knowing HOW to move is for some reason the hardest to find explained well. BRAVO.

[@feduprn5765]

This was the best video I have ever seen regarding knee issues. Thank you!

[@johnandres4580]

Twisting the shin and lunging on a box is a game changer. I have been fighting bad knee pain for months and this instantly fixed it. I am gonna buy your lower body program. THANK YOU SO MUCH SIR!

[@Trezzos]

does it fix knock knees or just fixing the pain

[@pauldavie7249]

I have been struggling with inner knee pain and this video is helping me a lot i had twisted it 4 months ago with no relief until now THANK You !

[@ece-57-sumitkumarpandey80]

The way you explain things is incredible!! I understood everything entirely!

[@mostfrozenburrito]

I’ve had knee valgus for most of my life so I’ve had a bit of that inner knee pain for a loooong time. Not unbearable but it’s not something I want to worsen. This video came to me at the right time. Thank you!!!

[@conkcreet4873]

Any results working with these exercises?

[@Trezzos]

any update?

[@allisonbitanga4934]

I’m training as a PT as well and I find your videos so helpful on my learning journey. Thank you so much

[@CH-iy4go]

In 1980 I messed up my right knee playing softball when my spikes slid and then caught on wet grass when I was playing left field. I have had 6 surgeries, the last one decades ago, and now constant pain. The pain didn’t really stop me from doing anything. I just did everything in pain. I’m a cyclist, I lift weights, and I am a rower so I’ve stayed really busy. I’m a 68 year old woman and all the doctors want to do is start replacing parts. The pain that really becomes debilitating is medial knee pain. I did your exercises this morning before my workout (rowing and cycling) and again after my workout and four hours later I still have no appreciable pain in my knee. So I’m going to continue doing these exercises, knowing that my knee is not in great shape, but, the longer I can go without a fake knee, I figure the better off I am! Lol thank you so much for the amazing videos you put out. You are a blessing.

[@arianphilips5777]

Hi madam how's it going 😄?

[@AlexanderHoogsteyn]

Excellent explanation! My leg looks exactly like the thumbnail and now I know how to fix it.

[@markkidman9535]

I literally took off my ice pack and tried this and started to notice immediate inner knee relief, without even using a band. Thank you so much for this. My inner knee has been painful for days and my squash has been affected. Subscribing for sure!

[@evlee5959]

I am so thankful that you exist. I've been living with chronic pain in my pelvis and knees accompanied with instability and prone to injury from the waist down. You dont underatand how much your information sharing is going to assist my skeletal recovery and undoubtedly improve my life and wellness for the rest of my life! I thought I was going to have to live with this pain forever 😭😭 Im only 34 and no person ive seen including physio, chiro, remedial practitioners has made me feel so seen and heard and well treated!! Without even an examination or knowing who i am. You're simply incredible. 🤯❤ ty.

[@Moccsnosocks]

oh my god bro, that felt so good in my knee I cannot even tell you. Subscribing immediately thank you!

[@conorharris]

Thanks for the sub 🙂

[@rohithmohan5028]

One of the best videos on lower body kinetics

[@cathykoltz5760]

Excellent content, very comprehensive and helpful. Thank you. Your factual explanation is the best!

[@waveavant]

I've been trying to figure out how to fix my knee, for so many years I can't find anything until I see this video. Thank you

[@HammadSaleemi-hv9un]

Hey buddy what's happen is there any difference now after 10 months??....

[@justinbrat]

This entire video is just so helpful. Hope you know this is potentially life changing advice for a lot of people. Thank you and God bless!

[@jayjoseph2706]

PERFECT. My outside knee. Thank you.

[@Sha.soliman]

Wow.. I've never seen such a great video explaining this issue. Thank you so much. ❤

[@ivanpuskaric6851]

I am amazed that after almost 3 years of this nagging inner knee pain, I can finally feel releif, and also have a better understanding why is it happening, so I can start working on the issues causing it. Thank you from the bottom of the heart

[@snowmiser6289]

I have extensive knee valgus, with outer pain, following a sports injury in my 20’s. I am 53 with serious knee pain, definitely a comprehensive video on the reasons for knee collapse. Thank you, will complete the exercises and check back in with results.

[@mautonakran1685]

Any update

[@StrifeTheHorseman]

​@@mautonakran1685he only wrote this 6 days ago...

[@jazzochannel]

@@StrifeTheHorseman the internet demands updates.

[@KARENboomboomROXX]

Knees over toes guy zero program. I was out of pain in a week...crazy....

[@omLDN]

@@jazzochannel dudes outside all day now 😅

[@JDell913]

This is my first video from this channel and I wish I found them sooner! I have had knee pain for the past 13 years after PCL reconstruction. Many ups and downs in that time. Over the last year, it had been really bad with major impacts to range of motion and pain on the inside of my knee. I like kneesovertoes guy but very achy and sore after pushing a little too much. I did exercise one and was amazed how much range I was able to get pain free! I found my knew routine. Just need to find a ball for the other exercises. Going to watch the ankle and hip videos next!

[@TheContentDealer]

TLDRToo Long Didn't Read:please send love and peace my way, i dislocated my knee for the second time, this helped slightly, IM STRESSING OUT. I dislocated my knee((i think.) my right knee caved inward.) and after a few weeks i was doing Good, got into a argument and at some point i pivoted to turn and my knee dislocated i probably screamed what i was saying in pain, immediately fell onto the nearby workout bike, mentioned i dislocated my knee passingly mid argument, and after it was all done i could barely walk let alone go up or down stairs (not fun on either) and i had alot of issues compared to now(my knee when i would extend or retract would feel like there was something like a ball or oblong shape under my knee catching/rubbing very obviously but no pain just very obviously just WRONG, i could not extend my leg all the way really without using my other hand to help a little unless i wanted to torture my self with pain etc) and now i don't feel catching not that i noticed bit its still bad, please send love ❤️ this happend not even 6 hours ago and i cried at multiple points thinking my knee is gone and im a very young man and hearing (paraphrasing) If the knee dislocates 1 it increases the chances of it happening by 20-30% and it happening twice leads to an increase of ~50%

[@Sandeep-Ydv-san]

i really like how you explained in a simple way, also i will try if it works. great job.

[@tiagostein4057]

Amazing, that first exercise aleviated my inner knee pain so fast. Not gone, but certanily much better than it was.

[@d5434]

Thank you. I have had problems with my foot and hip after trauma injury to knee which resulted in injuries including 2 menisci tears...thankfully finally I'm in PT after 9 months. All along I have mentioned other parts of leg pain numbness that go back and forth to and from knee. I will watch more of your videos. Appreciate the progressive thinking and information.

[@RabiRose]

The best explanation I've heard yet!

[@jedrashidul6952]

Bro I've been following your chanel for awhile & I'm glad that ya'll are changing up the titles/thumbnails to make full use of the algorithm/platform 😂😂 I hope more people will have access to the info now because ya'll are some of the best I've seen. As a CES, your channel has helped my growth tremendously & for that I thank u with all my heart 🙏

[@frothymilksmiles]

wow! Mad knowledge being kicked down here! I have a stroke patient that will benefit from this as she developed knee genuvalgus due to weak abductors and being casted for a brace into too much eversion to correct her inversion tendencies. I will have to assist and interally rotate tibia for the patient as she only has hand function in less affected side. Thanks so much for sharing here! I had previously been manually stretching tibia in supine blocking the knee and isolating the tib, but i think this might be more effective. Thanks!

[@WhoputhisXhere]

Wow! I followed along for the exercises and the first rep of the first exercise I had ABSOLUTELY NO PAIN IN MY KNEE while doing it! I have had patellar tendonitis since I can remember and recently injured the same knee while running a few weeks back, will have to add these into my PT routine.

[@slamazu9232]

you should also try doing knee isometrics for patellar tendonitis

[@niconine268]

Thanks Connor. Once again. Superb content

[@inlovewithkarate29]

I appreciate your depth explanation, i will apply this into my routine. Thank you!

[@pamvancleave6722]

So I understand the issue I have is on the medial side but I was distracted for a few seconds, now I am lost but still watching bc Conor is so nice to look at.😅😅😅😅 Great thorough explanations, will watch again after coffee.

[@ReynCabarloc]

SHM. Screw home mechanism. Thank you. This was a great explanation of knee movement biased on hip/ankle rotation and these are is dependent on muscle activation of hip/ankle.

[@christina2023]

Thank you for all these videos

[@lauriem.6486]

Relevance, accessible content, thank you Conor and team!

[@piteupitouche]

LOVE THE TITLE !

[@larrysargentjr]

This is incredible....I'll be back after 3 weeks and let you know. My knee just started popping and cracking this summer.

[@HYPIESTBOY]

Hey what happened you got strait legs?

[@larrysargentjr]

@boybeasthurb8194 Not yet but the feel better... I was not consistent for the last week...typical I started getting results and stopped LOL. I will knock out Nov and hit you back 1st wk Dec

[@me.kabir2049]

@@larrysargentjr bro what happened? is it working like it fixed your knocked knees.

[@Qyogre123]

​@@larrysargentjr any news?

[@lubylulubylubylu]

Thank you so much Conor. I have noticed the pattern of tibia "flaring out" since the beginning of rehab for my ACL MCL rupture half a year ago. It wasn't addressed by my PT and I was able to do all the exercises and build muscles. However I always felt the movements are not quite right. I didn't like this pattern and always felt tight on the lateral side. Recently with carrying heavy stuff and moving and travelling, the tightness became pain. I looked through the internet whole day to find a solution and found this video. I think this video really explained what is happening, and after the first day of your exercise I already felt better, moved better and see less external rotation in the tibia when squating and single leg.

[@TheSkillBuilderX]

I did a lot of power lifting so I was confident with my mobility and knees but I did the moves and couldn't touch my butt with my knee. Thankfully I found out early. Thanks G

[@ImZyker]

top tier video, cant believe this was free

[@bennypajoo]

Thank you sir, i will start to implemenf it daily. You gave me hope to fix my pain

[@vision2080]

Not only is this video incredibly useful, it is insane to me that KZbin recommended this specific video to me after I’ve started to develop some inner knee pain after taking up running the last few weeks. I’ve looked down at my legs and I see they have started to become slightly like the thumbnail. Somehow between the gyro in my phone and watch, combined with mentioning slight knee pain a couple times in conversation, the algorithm was able to accurately interpret and determine what I need. This is fascinating and invigorating to me. Thank you for making this informative video. You are changing lives with this direct information.

[@QuocTuyenDang-tp5sy]

Exactly what I'm looking for. Thank you!

[@diperf]

This is wonderfully presented. Thank you so much.

[@KanastaHD]

Will you be my doctor? This is the most help I have had on this specific issue. Thank you so much for your delivery, explanation, and effective improvement on my inner knee pain.

[@Decodificandomundo]

life savior! thnx from Brasil

[@celestesulliman3140]

I have been seeing a plethora of health care professionals for the past 10 years regarding knee pain and this, by far, if the most comprehensive, easy to understand and helpful video I have seen. I am going to work on the exercises for the inner knee pain starting today and will report back :) Thank you for sharing your knowledge here.

[@simen874]

Did it work?

[@Fefe8484]

Thank you for explaining this so well!

[@pandan8867]

Conor, you are a life saver! Thanks.

[@RyanJuliano]

This video is everything I’ve been looking for. Thank you!

[@HammadSaleemi-hv9un]

Hey buddy what's happen is there any difference now after 11 months....?

[@myfreespirit67]

Thank you so much for sharing this comprehensive knowledge.🎉❤🎉

[@michellalivedepinay1866]

Conor, I wish I was an expert so my praise would be of more value. But holy moly, your channel is such a gem. Please never stop.

[@crackpot743]

Very helpful thank you for putting so much effort .

[@JD83000]

Surely, by far the most common type of knee pain is not inner or outer but at the front. Patella pain.

[@aminebarnat]

I wish he did a video on this. Patellar tracking disorder is really hard to get rid of.

[@BjerntTheMagnificent]

This isn’t the case.

[@myroslavhaievskyi9862]

Maybe, but please don’t call him Surely

[@BLOT171717]

I am not a doctor but i think this is one of the best videos for knees .

[@sondersaga1366]

Great educational video. It was helpful to see the medial knee explanation

[@ashutoshjadhav7224]

sir each and everything u said matches with my problem, thanks sir for such helpful video, i will definitely try this

[@austintool]

Heya, after having meniscus repair surgery it's been quite difficult for me to achieve full extension - my leg felt misaligned. After three days of rotating my tibia gently the back of my knee was once again able to touch the ground when I engage my thigh. Thank you, my PT was stumped and I thought that would be what I'd live with.

[@noureldinmohamed3878]

This video helped me a lot . Thank you very much .

[@felipequintas7280]

great content, subscribed !! please a video about patellofemoral dysfunction // patellar maltracking !!

[@wujeson3921]

Like your sharing. I am suffering from knee pain for couple of years. need to find right exercise to heal issues

[@turkoglu7178]

Thank you for all information.

[@Ali-uf1sq]

thats the best video title i have ever seen for sure

[@caosmedia1]

Conor, previously you posted a video about the squat, it quicky was unavailable. Are you going to repost it? It was great.

[@conorharris]

Was this the one about how I cue bracing in the squat?

[@caosmedia1]

@@conorharris yes, i think that was It. I remember something about pushing the tongue against the palate.

[@RiesLP]

Really enjoyed the video!

[@jvnonu54njl]

The first exercise addressed the external rotation of my right food after 5 reps. Crazy!

[@mifster83]

This helped me a lot, I have a "sensation" in my right knee, not pain but a feeling if I can continue doing what I do it will become an injury. So Ive scaled back and realized my hip and/or ankle is the problem, so Im working on my mobility and strength in that new range of motion

[@MelanieSakowski]

13:19 great hamstring cue with the dumbbells 👌🏻

[@jayaye9926]

I don't have knee pain.... & I don't want it. I've been knock-kneed my whole life, so the picture was intriguing. Great info.

[@JesusCarreno8]

This is a good explanation, i casually have an internal knee pain, new sub!

[@user-hj5le6lo9w]

God Bless you! I’ve been dealing with inner knee pain for over 10 years. That exercise for inner knee pain really helps! Thank you for sharing!🤙🏽

[@mustangcody]

Hey! Another video that applies to me.

[@tudonghoabkhn]

Awesome Conor !

[@CHSN-1]

Good video man! Thx brotha 🙏🏼

[@VijayKumar-gh5lv]

Good information ❤❤❤

[@betula-pendula]

Top explanation! Greetings from PT to PT

[@amirbhatti4294]

Nice one knowledge of the knee bow and the other things 😮

[@randallhockemier6356]

What if my knees look like the thumbnail but I don’t have any pain

[@samit5650]

we cant change our genes tho just build muscle so it looks good💪

[@Mancalius]

​yes you can hange your knees because hey are a joint and hus not rigid, unlike bones. So with enough effort, you can fix your onees@@samit5650

[@lichh64]

Same, I feel like after too much sitting around especially during quarantine, my knees especially have gotten weaker

[@true_plays_games]

Wait ten years.

[@boomer19450]

You're still f*cked. You just dont know it yet

[@TheManik10]

Need This Video

[@sutriz]

Hello.. Amazing video and very helpful! 👍 I have suffered bow-legged... Are these exercises can be applied for bow-legged as well?

[@sophiawanders]

Very helpful!! Just found your channel looking to remedy my APT and knee caved in which causes so much pain in hip, knee, leg. I have been to so many chiropractors, always get different opinions even with xrays. Practiced a few sets of exercises shown and already feel a release on hip, femur, knee! Thank you. Thank you. Thank youuu!! 🙏🏻🤩🙌🏼

[@HighIMan1ck]

I've gone through and watched all of your "Best & Recommended Content" playlist. I suffer from a tight upper back, lack of shoulder rotation, and recently had medial meniscus surgery on my knee. My question is how come one of your exercises for practically every ailment is the same lying on the floor, tailbone up, and firing the obliques?

[@JesusLightsYourPath]

It worked immediately

[@shirinramezankhani6382]

Lol, that’s exactly what I call the knees, the dumb joints. I recall taking a yoga course 20 years ago where I told the instructor that the knee also rotates when she told the class the knee only flexes and extends. I got a scolding from the instructor for being wrong about knee rotation and that she was a kinesiology major so she knew best then she turned to the class and made sure to repeat that the knee has absolutely no rotation. I was a kin student at the time so I was taken aback by her response.

[@fontanic1]

The same thing happened to me when I corrected a teacher about knee rotation in massage school.😂

[@orejerobort8816]

this is great, thx a lot for sharing

[@dianesmith2555]

Should try this if you have a knee replacement????

[@ServantofChrist12]

I love knowledge of the human body

[@peanuts7503]

I am shocked by the results of doing this exercise just once. I'm suffering from inner knee pain for almost 2 years now. A very nasty pain. Had physical therapy for 7 months that didn't do anything at all. After watching this video I understand why the treatments didn't do anything for me. This is a completely different approach. really, I just tried the position etc. ....and instantly I could better and straighten de leg. So weird.But I wonder,how often do I have to do this exercise. And is it fixing the knee problem for the long term?

[@allany27]

yoga from India has had the cure for all body problems since more than 5 thousand years ago, we in the west are still very behind, the 12 basic asanas and the 8 basic pranayams with a whole food diet and swimming everyday will fix any injury

[@pzimusic]

My question is about the first exercise, where you mechanically twist the tibia. What's the effective mechanism there? Will this twist, done each day regularly actually re-setup the configuration of the bone angle or change muscles behavior? Is it more than a temporary relief? @Conor Harris