How To Get Rid of Arthritic Knee Pain and Improve Deep Knee Bend

[@sportsrehabexperts]

Get access to ALL our online fitness and rehab programs for one low cost (including our knee pain workouts!) sports-rehab-expert.aweb.page/workout

[@sportsrehabexperts]

@@deedeebrecht4687 thats a pretty significant injury! Will definitely take time. Never say never, but a lot of factors to healing go into range of motion. Strength, range of motion, strength in the lengthened range of motion after you obtain new range of motion. Plate, screws, Cartlidge. Best to be working with someone you trust in person or online to give better guidance then what a generalized video will ever be able to accomplish.

[@nasrisaleh4162]

You are a genius! The towel trick is fantastic to decompress my knee. Within few 5-minute tries using the towel, I was able to fully bend my knee without any paint. I sincerely thank you for such a great therapist advice!

[@sportsrehabexperts]

Love it!

[@chrissiwu7616]

It works…tq so much 🙏🙏🙏👍👍👍

[@dirtfreek]

I'm 7 months PO from knee replacement and I have been doing variations of your exercises daily to increase ROM in my knee. I've been slowly continuing to improve the flexibility of my knee and I plan to make a few changes to my routine such as the towel behind the knee. Thanks for the great routine ideas.

[@sportsrehabexperts]

Most welcome! Glad you found them helpful!

[@grahamhutchison8036]

This is a seriously underrated video. Very clear step-by-step guide to progressive stretching and loading of the knee. Most other videos on this topic seem to skip a lot of the intermediate stages, so thank you for showing how to move at such a gentle pace between the different positions.

[@sportsrehabexperts]

Thanks Graham, I appreciate that!

[@TahtahmesDiary]

My knee popped and was buckling...scariest thing Ive had to go through. Now as it heals best I can help it, it will not bend much and thats also terrifying, I'm only 32 and work a busy job and have two young kids. I NEED healing. This is the first ACTUALLY helpful video I found, I have stairs and towels I can use for what you described. I feel so relieved to know my slow and steady instincts so far were good because Ive had someone close to me INSIST i should force it once and for all into the bent position. I'll take your expertise over their assumptions any day, thank you.

[@vikasanandame]

Hey! How are you doing now that it's 6 months since you commented. Is there any improvement? I'm pretty much in the same potision as my knees strarted acting up for no reason. It started with poping, and increased over time. Now I have the same issue with occasional buckling. I am 32 and live a pretty active life. All the doctors I've seen so far haven't really given any solid answer as to why it's happening.. the only conclusion I could come to is the Vitamin D deficiency. Let me know if you found anything useful that worked for you. Thanks!

[@1977michaelsmith]

Absolutely great video! I've been thinking my knee would get better with time but it just got worse. I can already feel it improving after trying just a few of the class 1 exercises. I plan to do these exercises daily to improve my mobility.

[@sportsrehabexperts]

Love it, glad you found it helpful!

[@mmapinkall]

This is an award winning presentation. Thank you. Far and away the most helpful video I've seen in over a decade of struggling with these knees

[@bowler8]

Great info, coming up 12 months since femur and hip fracture, 2 surgeries, feeling comfortable doing these exercises

[@sportsrehabexperts]

That's solid progress given the extent of everything it sounds like! Nice work

[@Eucalyptus45]

This is what I need!! I don’t have arthritis I had ankle fracture/surgery and over compensated and now have the opposite leg knee pain and can’t deep knee bend now. Thank you! Going to try!!

[@sportsrehabexperts]

Glad to hear that!

[@chriscantor6329]

Brilliant. I'm a fit 69 year old but arthritic knees have made it difficult to get up from the floor, not to mention stand up on my surfboard. The exercises sound just what I need, thanks.

[@sportsrehabexperts]

Love it! Take it slow, let me know how it goes.

[@chuyv4760]

Great video . It's helping me. I have so much knee pain . When I walk for extended time my knees get stiff and tight. So I'm gonna keep doing this like you said gradually and in time I hope to be much better

[@teachdanz]

thank you so much for this!! I have always been just told " it's because you have arthritis" that I had knee pain. But the knee pain was never in my knee (or rarely), it was restriction - I cannot sit on my heels so lacking flexion and eventually lacking extension. I have been on a quest to restore both this past year and your video helps me on my journey!!! I would prefer to avoid a knee replacement and feel confident these exercises could help

[@sportsrehabexperts]

Most welcome, glad you found it helpful! Your story is like many unfortunately who are told its simply just arthritis and nothing you can do about it....sad :( glad you are persistent!

[@amritpalsidhu6454]

Never do surgery until its too late , surgery makes things worse . I had minor surgery of patella and now i am worse than before and just trying to recover from last 10 month

[@raymondmccarthy4675]

Great Post and thanks for adding the Study. Questions 1.) what frequency do you recommend 2.) do you do sets reps or hold for time 3.) how do you prescribe differently with different clientele (athlete, post-surgery knee replacement, regular Personal Training clients) Again great post Ray McCarthy

[@sportsrehabexperts]

Hey Ray, thanks for commenting! Real answer is it varies with everyone. Non loaded could be daily if not even more frequent. Otherwise 3x - 5x a week depending on the extent of effort required and any issue they might be working through. Its perfectly fine to pick one they tolerate daily and another they tolerate just 2-3x per week too!

[@leew159]

Excellent video and proper instructions on how to do these exercises and movements as well as how to gradually progress

[@sportsrehabexperts]

Thanks Lee much appreciated!

[@ltaylor2238]

I am not understanding how someone with arthritis can do these exercises without making their arthritis worse?

[@sportsrehabexperts]

Really depends on where you are at. Do not force this, the longer youve been dealing with arthritis the longer the game of trying to make a change. Dont go into this thinking it will be a 1 week thing, a 1 month thing. Its ongoing and cooking it slowly

[@prettymet1]

I had a meniscus repair 3 weeks ago, trimming. I also have arthritis and my ortho doc says that he cleaned up some areas in my knee as well. PT is very painful most days while trying to gain full range of motion back. I am in PT 3 times a week. The knee bending is very painful but I do feel like I am making slowwwe progress. I am 34. Is it concerning that I don’t have full range of motion at 3 weeks?

[@sportsrehabexperts]

You should have full extension back at 3 weeks! Full knee bend (sooner the better obviously) can take upwards of 3 months. Should still be very diligent! But does take time and correct progressions to make progress. Make sure you have full active and passive extension tho too!

[@General_Maloomaat]

Your video is very helpful knee deep bending

[@omanduhuislife3367]

Thanks for the science behind over the knee and knee bending, gives me a bit of confidence. I get lot of heavy crunching on both knees with some discomfort...I hope these can help?

[@sportsrehabexperts]

You're welcome! Let me know how the journey goes. As long as no pain, it's okay to work through. No difference then cracking a knuckle. Take your time and good chance it improves with time :)

[@omanduhuislife3367]

@@sportsrehabexperts thanks 😊

[@denstad]

Yo, my guy! You are a life saver! Recently I got diagnosed with arthritis in my right knee, age 33. The arthritis is due to a soccer-related meniscus injury at age 16, followed by a series of surgeries performed at age 16-17, where the first of them was a failed attempt to sew the meniscus. The range of motion has decreased over the last couple of years, and since being diagnosed with arthritis, the pain has increased drastically. As I want to keep being my athletic self, I will start this program as of today, also focusing on strengthening my tibialis. Do you have any further input? I will make sure to have a slow progression. Thank you for posting quality content, and backing it up with research articles! Found your channel through your review of kneesovertoesguy. BIG UPS from Norway

[@sportsrehabexperts]

Much appreciated man! Without seeing how you move and the structure of your knee its hard to make any more specific recommendations. Realize certain exercises probably will progress quicker than others. But regardless all the movements will be useful for you!

[@annemarie4063]

How do I heal the displaced connective tissue above my knee? My knees look fat due to this issue. Thank you in advance. From Essex, Ontario

[@danafatujr7214]

Sir, I have been searching for you. Of all the videos i have saved and wanting to go back and methodically absorb, scratch that and delete some of the other videos. Your video is on point, the exact stretching for a soon to be 56yrs old, coaching sons jr. high wrestling team. I always was heavyweight wrestling back in 85" and big boys back then didn't really shoot with a deep, lower level, single leg, double leg; however, todays heavyweights, more agile, more fit and definitely big boys taking shots....I have always admired lower weights when they shoot a perfect shot, so smooth like a dance....Through the years of wear and tear, meniscus shaving, college football, and again crackling knees. The blessing is i am back on the mat, slowly getting the lungs and nice sweat again, creating memories with my son in the 7th grade. I know i will be incorporate weight training for the muscles surround the knees to help these battled knees, but I'm excited to slowly and methodically incorporate your common sense stretches...I am working to get that full on compressed calf on the butt, loading to take a nice shot to a take down. Mahalo from Paradise...I will let you know...Btw I have subscribed to your channel to see what other common sense tactics you have....Dana PS. would you recommend a specific or certain neoprene knee pads, covers, wraps OR just leave the knees to breathe..

[@sportsrehabexperts]

Appreciate the subscription! You can use a neoprene sleeve - I like these on Amazon for people and are reasonable in price amzn.to/3TDLA7u

[@danafatujr7214]

@@sportsrehabexperts Mahalo Sir, I bought them...before they get here on paradise. Ill be incorporating these stretches...Mahalo again...Dana

[@songbird372p7]

Will this help me bend from standing position!? I can get on all fours but difficulty bending to pick something off the floor

[@sportsrehabexperts]

It could definitely help out with that!

[@MOVIEKICKS]

There couch stretch hurts right above the right knee cap somewhere around where the quadraceps tendon connects to the knee cap. Can OA w/ swelling in the knee cause this? Is there a progression I can use?

[@antmnmz487]

Can you do a video on progression to improve hip flexion and mobility

[@sportsrehabexperts]

you got it!

[@adamkhan2007]

Excellent video

[@sportsrehabexperts]

Thank you!!

[@simonepetito8163]

Hi, can you do a specific video on patellofemoral pain syndrome pls? Great Channel 🔥

[@sportsrehabexperts]

Definitely will do in the future!

[@genciestebanez1314]

Support that too. Really interested.

[@jamesgallant3553]

I have a flexibility issue in my right knee, (71 with arthritis) PAIN PREDOMINANTLY BEHIND THE KNEE. Any ideas?

[@sportsrehabexperts]

pain behind the knee is a bit different and generally speaking these progressions are less effective for it

[@clarencemainjk9231]

Many years ago I crushed both knee caps and I have limited mobility in my knees. Will this towel work for someone like me. I understand this may be impossible to answer without seeing how much damage I actually have to my knees.

[@sportsrehabexperts]

worth a shot, but very hard to say without seeing you

[@louisejordaan4855]

Any advice for a complete knee dislocation and all ligaments torn? Stretched VMO&ACL muscles - leg locked on a trampoline and bended backwards 🙈 happened 4 months ago. Struggling with VMO not firing 😫

[@diarmuidkuhle8181]

Do these work for ligament injuries in the knee too? (stress / overuse)

[@geertabrahams4656]

Very good

[@monicab28]

When I try to do any if the ones where the calf meets the hamstring, I get a Charlie horse down the back of my leg! I try to do it but it almost immediately starts cramping! What am I doing wrong? Or what can I do to stop the cramping?

[@sportsrehabexperts]

Lot of reasons for this! Why its important to be assessed by someone you trust locally or online. In general, likely need to shift your focus from stretching the knee to strengthening the knee (usually hamstrings).

[@robr7200]

Are the first two exercises with the towel behind the knee something you do daily? I really appreciate your videos thank you for sharing this info.

[@sportsrehabexperts]

Really depends on the person. For some, yes I give it every day. Others just once a week. Find a frequency that works for you and is comfortable and build from there

[@jamesgallant3553]

70 here and suffering from this problem, about 12 years since I could sit on my heals.

[@mohammedilyasvaja7798]

Good excercise

[@DGMongol]

So I have had 2 acls replaced and missing my medial meniscus. My knee gets pretty inflamed when I work it and it effects my range of motion. Would doing this workout help? I would need a pretty big towel to do it with no pain.

[@sportsrehabexperts]

It can definitely help. If you have to big of a gap where you can't use a towel. You will have to start with some form of unloaded and assisted loaded movement to progress. So biking at increasing knee bend is useful. Stretches kneeling on ground or on bench as shown in video. Then supported lunge with foot elevated through range you are comfortable. You need to find a variation that is comfortable to do daily. Then a variation that is comfortable to do 2-4x per week.

[@virgilcosta6543]

got hit by a car 7 months and broken leg,,got surgery,metal plate,screws on side of my right leg right under knee,7 monts ago,november 27 2020,now its june 1st and knee bends now but knee is not fully straight with leg,been going to therapy alot cause leg was straight after i got surgery for 3 months,dr got my leg to bend 90 degreese after 60 sessions, but needs to go another quarter the way and hurts when i bends it, its been bending,also i started to worked out on my bench to work on my hamstrings and caffs and all leg muscles my bench lets me do, also,if i put weights on top of my leg up of my knee or push my leg,it goes straight but then it bends a little again and leg dont stay straight especially shows when im standing and making it hard to walk,so im in a wheel chair since this happened 7 months ago,i use a walker also to get around,my left leg has been taking all my weight and is well built,i weigh 200pds and was weighing 230 before while i was at a stop sign until i started working out agin,i keep in shape,my right leg is just starting to get muscle in it,but wont stray straight when standing or laying,it only staightens when i push it straight,been dealing with alot of pain but i can handle it and will try whatever u think,even if u can send me a link to a video to help out,im not giving up on this and refuse any surgery because im willing to deal with pain by stretching my knee until my leg is straight,this is a very serious injury,need all help advice,please,,any opionions u think or help advice u can give,if anything u can also email me at [e-mail] thank you

[@sportsrehabexperts]

Hi Virgil, sorry to hear about the accident. I admire your persistence! Sounds like you need to do more quad strengthening to keep the passive straightening you are able to achieve when you stretch the leg. The tibialis can also be super useful muscle as well to train. I have a lot of videos on the tibialis on this channel. I also have a lot of quad strengthening videos as well. Many of them are higher level and probably not appropriate for you current scenario. Hard to give specific recommendations when I can't see how you are currently capable of moving.

[@srt8up4shot]

How long did it take you to become a PT? Think it can be done in less than 8 years lol? Maybe you could make a video detailing your experience and give some advice to those who wish to work this beautiful profession. And thank you for the videos/knowledge!

[@sportsrehabexperts]

Typically takes most 7 to 8 years. I was able to do it in 6 years at the University of Findlay. There are schools out there that quicken the process and I would definitely recommend them. School teaches you the generalist side of the profession. It's up to you to get more specialized in the field. Definitely a good idea for future video!

[@andrewhadjimichael9616]

You mention cycling the knee. Which is better for knee pain cycling versus sledge backwards?

[@sportsrehabexperts]

Depends on what type of knee pain you are experiencing, what your movement ability is, availability of equipment, frequency. Both are great. Sled has less range of motion.

[@caroleprestedge]

Is it ok to start this with swelling behind the knee - Bakers cyst?

[@sportsrehabexperts]

Its okay to start, you might have to reduce the motion and not force depth. Likely hamstring strength and improving concentric muscle activity to close the angle of knee will be of more value to you.

[@caroleprestedge]

Thank you but not sure what you mean - do you mean hamstring curls?

[@naizondj]

i can get my calf to touch my harmstring but i soon i rotate my foot inside right it hurts like hell at the knee area!! so much pain!

[@GratefulThird]

This is excellent. Thank you so much for posting this. When I bend my knees under load (just body weight) past about 110 degrees, they hurt a LOT, like there is too much fluid in the joint and no place for the fluid to go. 62-year-old female gym rat with moderate bilateral knee arthritis. Would this progression be perfect for me?

[@sportsrehabexperts]

It could be, don't push through pain. Temporary pressure usually fine, but perform under your discretion

[@lynnwilliams5432]

81 not arthritis after hip replacement no pain just want to heal. Backward straightening is my problem. Not sure if it is damaging to push it back.

[@lynnwilliams5432]

Thinking it is IT band involved too.

[@Kushmoma]

This has been so useful even after 1 day! Great video. Thank you.

[@sportsrehabexperts]

Happy to hear it!

[@Kushmoma]

@@sportsrehabexperts Knee pain practically gone! Do you have an online program for ankles and feet?

[@sportsrehabexperts]

@@Kushmoma I do! Feel free to email me [e-mail] I have a variety of programs. If you let me know what's going on I can direct you in the best way!

[@ltaylor2238]

I have knock knees, this misalignment has caused alot of extra force on my knee joint. I now have arthritis in the joint and cartilage wear under my knee cap as well. Since I have misalignment, will anything be beneficial since the misalignment will still be there. Also, I had a tibial plateau fracture and orif surgery 4 months ago and no longer have complete ROM

[@sportsrehabexperts]

Hi, thanks for watching! Unfortunately with this complexity it would require more specific one on one attention to give you a great answer. I would find someone local who you trust or work with someone directly online. Between the alignment and especial tib plateau fracture history, it can be a bit more tricky trying to work through. In general, yes these can be helpful. But I would proceed with caution and again seek specific help. This is not considered medical advice.

[@ltaylor2238]

@@sportsrehabexperts I'm going to PT but am in a small city, they aren't sports oriented and seem content to just get me back to everyday tasks, not to sports which is what I want. Do you do online consultation or can you suggest someone who could help me more than what I'm currently receiving. Thank You!

[@sportsrehabexperts]

@@ltaylor2238 yep! I do online consultations as well as write workouts for people and use an app to track progress. If you send me an email [e-mail] more than happy to list the various options to work together and you can pick what best fits you!

[@hjr834]

Great video, thank you very much for it. Just a couple of doubts... 1- For how long should I hold the positions? 2- How many sets should I do?

[@sportsrehabexperts]

Very person to person dependent. Could be as little as 3x 20 seconds done a couple times a week. Could be upwards of 5 total minutes in the position done daily. Really just depends and can't give specific advise to your issue without giving a direct online or in person consult.

[@lukasvoithe5359]

I had an Acl Injury and my knee developed fibrosis. I cant fully bend my knee, but if i do the towel bend i just lack about 5 degree of flexion. Thats really good and i am happy with that. BUT this doesnt maintain, after a few hours i again lose the mobility and on the next day im back with like 15 degree of missing for a full knee bend. This goes on for 6 monts now. Do you have any tipps to progress to that and maintain consistent.

[@sportsrehabexperts]

Generally that means you do not have strength in deeper knee bend positions. Find ways to challenge strength in deeper ranges. If you'd like my help email me at [e-mail] and we can discuss what working together looks like!

[@lukasvoithe5359]

But what has a week depth squat to do with the fact that i lose the mobility again. I trained deep squats, atg splits squats, pistol squats (strength is overall very good) and in the end it just hurts a lot when i go in these restricted positions. The mobility is good after that but i lose it again. The scar tissue does basiclly not adapt to it. Btw i am PT by myself and i really tried so much. Have you had such cases? For me and my co workers we ve seen it just once in young athletes, very rare.

[@sportsrehabexperts]

@@lukasvoithe5359 how far out are you? Could take more time. Problem with closed chain exercises is the hip can do a lot of the work. Probably need to isolate the knee more. Could also be doing too much volume and not enough load. Could also be something going on. Would need to ask deeper questions and watch you move to make any real recommendation

[@Shinobi.Alexander]

This is great!!

[@ethiotube814]

Tnx helps a lot

[@sportsrehabexperts]

Glad to hear it!

[@nikitaverma9490]

Hope this works for me i had multiligament surgery 1.5 months ago

[@Optimization_Coach]

Excellent

[@sportsrehabexperts]

Thanks Anthony!

[@sheetknows]

thanks for this! I've been doing these exercises because they feel good, but was in doubt that i could be causing more harm then good (even though i do them carefully, 3 knee surgeries so far)

[@sportsrehabexperts]

Glad they feel good! Yep, slow and steady progress!

[@the1tfactor]

Oh sweet man, I am 60 years old and have been bone on bone in my left knee for over 40 years, and have torn meniscus in my right knee. While I love your gradual approach, I am wondering if there’s actually any hope for my osteoarthritic left knee ever flexing past its current 90 degrees. I am going to start with the seated stretch, but I’m not sure I have a towel big enough to bridge the gap. Yeah, it’s that bad. Is there anything else you would recommend as a starting point?

[@sportsrehabexperts]

appreciate the comment and thanks for watching! You are not the only one who has asked that question, I'll have to do one for those who can't get to 90 degrees too lol. Short answer it will take a long time, but in most instances can improve. As long as you start gradual with these (unloaded and assisted versions mentioned) even though you cant get full range. If no pain or lingering pain after then it is okay to work on the exercise still.

[@the1tfactor]

@@sportsrehabexperts What it feels like is that when I get to 90 degrees, fluid compression (right knee) or bone growth (no cartilage, bone on bone) restricts further bending. I am certainly open to some of this being tight quads or weak hammies. So it seems like I get to the point of max compression and stretch go boom!

[@sportsrehabexperts]

@@the1tfactor yea sounds like something I would need to see to give a clear recommendation. Take it slow!

[@charleslxiong]

Hey Greg, I know you mention at the beginning of the video about surgery. I had an injury about 3 years and I'm fairly confident something is torn inside my knee. I'm hoping its just the meniscus and not any of the CL's lol. I still haven't had an MRI due to dumb insurance things, but would you recommend surgery or rehabilitation? Even though my knee does get sore and aches, it doesn't really affect me besides "pain". I can still run at 100% speed, make hard turns, jump with full power, etc.. I just heard that surgery should always be last option (money wise and if it only needs to be completely repaired).

[@gregschaible2597]

Hey Charles, just speaking in generalities because we aren't working together and I haven't seen you move to assess. But usually only when you feel a "catching" or "locking" sensation around your knee is when surgery is more warranted. Otherwise, many people do great without surgery! Likely 3 years out from the injury, your body has had a good amount of healing that has occurred. Tissue in the knee can heal and adapt, it just takes time and the right amount of stimulation with the right approach. I wouldn't necessarily fear deep knee bending. But I would approach it very gradual and modest at the same time. Hope that helps!

[@charleslxiong]

@@gregschaible2597 Thank you Greg! I guess my knee should be fine then lol. It only gets sore from odd positions, like if my knee is bent in a certain way. But oddly enough, i'm actually stronger. I've been squatting heavier, jumping higher, and etc.. I'll just continue to build the muscles around my knee to keep anything super serious from happening! Thank you!

[@gregschaible2597]

@@charleslxiong yea odd positions are fixed when you can get to end range loading. That however, takes much longer as you can get very strong in the mid ranges. You just want to build that resiliency in those outer ranges to prevent little tweaks in awkward positions. The medical system likes to make you feel more broken then what you typically are...

[@mv3x1]

I can sit on my heels with no problem stretching the knee massive...but then when go to stand up straight about half way a massive click/pop that is painful feel like about to pop off the bone until i get it full straight again

[@creakyjoints8300]

Great video.

[@gzpmtf12]

Great video! My problem is my right arthritic bone on bone knee is very painful to bend more than 90deg. Should I go a point of pain and return for every rep?

[@henryokonkwo7901]

Is this something I should warmup before doing or roll out before doing? Or is this seen as a sort of warmup? (holding or rep version)

[@RalphCornwellJr]

Hello, would you add a link to where you purchased your slant board? Thanks

[@sportsrehabexperts]

Tons of them all over, but here is a link to a solid dense foam one that is cheap starter: www.amazon.com/OPTP-PRO-Slant-Professional-Incline-Stretching/dp/B07NPS2C2D/ref=sr_1_7?dchild=1&keywords=foam+slant+board&qid=1621011079&sr=8-7

[@RalphCornwellJr]

@@sportsrehabexperts Thank you.

[@user-em2nc2gv7k]

Thanks 🎉

[@amirbhatti4294]

Nice one 😮

[@thomasrozen]

Is it okay to do while having patellar tendonitis?

[@sportsrehabexperts]

Possibly, I can't give specific recommendations to your situation as we are not working together online or in person. I do use some of these movements depending on a persons circumstances. However, in some instances it can be irritable. All person dependent, which is why I cant give specific advice unless I know someone's situation. All these videos should be considered general advice.

[@gunwitch1584]

Great video, my left knee hasn't been able to fully bend after acl and meniscus surgery. When Im warm it bends but not cold, sometimes it cracks and is able to fully bend. How often (you mention every day?) and how long do you recomend doing these excercises?

[@sportsrehabexperts]

Depends on the person and how the specifically respond to the exercise. But often I will do the high box daily and flat ground or low box 1-2x per week. If either is painful need to regress them. But concept is something comfortable/easy often. A harder version/variation of the same exercise 1-2x per week. Don't work through any pain or lingering discomfort.

[@gunwitch1584]

@@sportsrehabexperts thanks alot!

[@yashgaud4845]

Can this be post op recovery for full knee flexion?

[@sportsrehabexperts]

Certainly an option depending on what you had done! Just take it slow and listen to your body. Seek actual help as needed (video is not medical advice)!

[@yashgaud4845]

@@sportsrehabexperts i understand, i try to push my knee in small increments with pain post-surgery which is helping me in a good way, also I learned the towel trick from you, it really helped me a lot to improve me flexion and extention! Thank you so much!

[@sportsrehabexperts]

@@yashgaud4845 most welcome!

[@hikerJohn]

Why so many versions of the same decompression knee bend? They all seem to feel exactly the same on the knee? I can do all of them at 68 years old but I still have one knee that bothers me. Doctor called it *patellofemoral pain syndrome*. It always feels better if I do a deep squat but the squat does not cure it. It's getting better after doing nothing for three months and now hiking again for the last two months but it's not CURED yet. Walking backwards up a steep hills seems to help a lot. I'm now thinking about doing leg extensions.

[@sportsrehabexperts]

Great question! Sounds like you do not have a range of motion issue or even a joint issue for that matter! Sounds like a tendon capacity issue relative to the task you are trying to do (maybe hiking? Just a guess from the name lol). This is a youtube video that has no specific information. Just general advice for 1 specific issue...Range of motion. Which again, does not sound like your issue! If you'd like more specific help with your specific issue, email me [e-mail] and we can talk about what working together online would look like!

[@hikerJohn]

I'll consider it, I have a Medicare Plan with Kaiser (not strait medicare) but they gave me two different diagnoses with two doctors in two years for the same issue. The first one said he thought it was a pinched nerve and the second one said patellofemoral pain syndrome. Xrays show nothing abnormal and and when they tested it by twisting and bending my knee they both said the knee itself was good. Nothing loose.

[@sportsrehabexperts]

@@hikerJohn sounds good, just let me know! Just FYI - the knee is never a pinched nerve...Just not possible, so not sure what they are talking about.. Unless you also have a back/hip issue. Patellofemoral sounds more reasonable, but doesn't seem like they gave you much actionable advice.

[@hikerJohn]

@@sportsrehabexperts Yeah, I had sciatica 30 years ago and this is not that.

[@phopi0001]

Please save me. I broke my tibia, and ever since, I can't bend my knee fully and have bad knee pain ( it happened 10 months ago) ☹️

[@danerogers1178]

Great information on the calf to hamstring wrapping effect! Could you explain the reasoning behind “never working through pain” or even “no lingering symptoms”. I have progressed my ATG split squat from initially about 18” height to now only 2 inch height over almost a year. Though I don’t usually work into the pain, I definitely have lingering aggravation that usually takes a day or two to heal before I can do the work again. So my progress still seems to require lingering pain even though I am taking it very slowly. Comments?

[@sportsrehabexperts]

Hey Dane, Thanks for the comment! The never work through pain response on KZbin is mostly because in short videos it is hard to get nuanced in description. When I work with people directly, I typically say nothing lingering past 24hr 48hr at the most and the pain should be reasonable not excessive. Age, injury history, etc. will all influence how much pain or discomfort I allow someone to work through. So from the sounds of it, you've noticed improvement which is great!

[@danerogers1178]

​@@sportsrehabexperts Thanks MUCH Greg. I was hoping that would be your response. Without intimate knowledge of your viewer, "never work through pain" is the most responsible advice. Mine has been aggravating and recovering for probably 30 years. Bike rides every other day used to be my norm and fully recovered between rides. As I approached my 70's, my recovery rate has slowed somewhat but generally I'm within your 48 hour, or maybe slightly more, for recovery. I've found I need to remain somewhat aggressive in order to make progress at a noticeable rate. Don't know that I can ever eliminate my knee issues but I can say, with your help and that of others, my functional ability continues to improve. Thank you for sharing your knowledge. I appreciate the depth of your explanations.

[@sportsrehabexperts]

@@danerogers1178 most welcome, happy to hear its helping!

[@rema6821]

U

[@rema6821]

Uw

[@redboar7336]

No pain, long and steady gain, I got it.

[@sportsrehabexperts]

100% love it!

[@Jknudsen0523]

Can’t seem to get my heel to butt the last 15% or so. I’ve worked on this off and on for years. The problem I experience is a knifing sensation at the ends of my hamstrings. If I use the towel or grip tightly with my hands the pain shifts to the tops of the calf muscles and the sides of my shins. I’ve had people inadvertently shove my heel to my butt while doing Jiu jitsu and i get a large pop behind my knee, it hurts really bad but I don’t seem to be permanently injured. I’m not going to give up but I would love to know what is causing my particular issue.

[@sportsrehabexperts]

This video will not help you, its not a quad/ flexibility issue. You have a hamstring issue and closing strength problem. Don't force yourself into positions that cause sharp or persistence pain.

[@sportsrehabexperts]

Tibial IR is also a consideration

[@Jknudsen0523]

@@sportsrehabexperts I do have a history of walking pigeon toed. Any suggestions? Work on hamstring strength? I am deadlifting and back squatting and working on holding primal squat, it’s very uncomfortable but doable for seconds at a time.

[@sportsrehabexperts]

@@Jknudsen0523 yes, likely concentric hamstring exercises. But to suggest anything more specific I would need to actually see you move and do an assessment

[@philippkassing1619]

Great video, thanks for sharing! I have patellar tracking syndrom in both knees and fear that the range of the split squat will further grind away cartilage (i have level 3 chondropathy in my right knee). Is it still safe to perform the split for me? Will it help with maintaining the cartilage in my knee if I do these.? Thanks again for the video!

[@sportsrehabexperts]

If you focus on your pain free CURRENT capabilities and give it time and consistency then it will help you. If you push through pain or aggressively force range or weight you will run the risk of something happening. Doesn't mean the movement was bad. Just means your approach to introducing the movement was poor.

[@PRODIGYTOFFER]

Can you do a video on knee extension

[@sportsrehabexperts]

Will put that on the list for future ideas. Thanks!

[@paulsmith869]

Why is only one knee has pain when both has been through the same movements ?

[@sportsrehabexperts]

because life is not symmetrical and we do things differently side to side on our body

[@kevink1005]

how long should we be holding the first knee bend with towel stretch or whats the sets and reps?

[@sportsrehabexperts]

Very dependent on the person...Anywhere from 10" holds to 1 min holds. In general you are trying to accumulate 1-3 minutes total in the position daily or multiple times throughout the week depending on your circumstances. Harder to give anything more specific without working with you.

[@kevink1005]

@@sportsrehabexperts ok thank you! Also I have knee pain but I’m on the kneesovertoesguy program However I’ve never went to a doctor to get it checked out in your opinion should I? Would it make any difference?

[@sportsrehabexperts]

@@kevink1005 I would recommend @thekneesovertoesguy over most general docs anyways haha. Don't work through pain. Take your time and be patient. But also if things don't feel right, good idea to get a trusted medical opinion by a physical therapist or orthopedic.

[@kevink1005]

@@sportsrehabexperts I appreciate it a lot thank you. Lastly if I feel a sensation of pain on the inside or medial of my knee do you know what could mean?

[@sportsrehabexperts]

@@kevink1005 your welcome! It could be a lot of things. I could ramble off a bunch of them but likely its simply just that aspect of the knee structure does not have the capacity to load at that range, depth, or weight yet. As a result you need to build capacity near that range, depth, or weight but not push into it or through it...Especially if that sensation lingers.

[@shirleychang2071]

I can’t bend like that and do any if those exercises. My knee can’t even bend 80°.

[@sportsrehabexperts]

Everyone has to start somewhere. Need to get more support so that you can comfortably (within reason) bend your knee to your level of your current capability. Then sustain that hold for as long as you can (within reason). Then do that day in and day out. If it hurts too much to do that, or even think about doing that then likely you need to speak with an orthopedic surgeon.

[@livinthedream4479]

Yeah but i’d take painful to do that it would be hard

[@sportsrehabexperts]

There is a difference between painful and hard. That being said, the movements here are not right for everyone. It is a very generalized recommendation. Working with a skilled clinician, they will know how to modify the activity to your capability.

[@notgesund]

nice nice

[@Woke365]

Cannot bend my left knee since 95.

[@sandgroper2037]

this is almost the same as te kneesovertoesguy

[@billymills4238]

walking backwards/rokp before bending can REALLY MAKE A SIGNIFCANT DIDFFERENCE, huge missed opportunity

[@jillgreenaway9688]

Are your clientele in the fit and under 30 range ?! For the majority of people with knee pain this is a very very aggressive routine - a killer for arthritic knees. People be cautious !

[@sportsrehabexperts]

More like 30 - 65 age range. I don't think this is aggressive at all. Of course need to consider comorbidities and previous history. But this is a youtube video. Never going to apply to everyone!

[@sanjaygulati9047]

Knee arthritic pt should not put weight of his body on knee

[@sportsrehabexperts]

every time you go for a walk you put weight on your knee. So not really understanding that logic. Various ways to unload the knee and not rush the amount of pressure you use. I prefer to prepare the body instead of avoid more and more things out of fear

[@denniscruz4847]

I tried this and all of a sudden my knee swelled up to the point I had to see my Orthopedist. Not sure if I did anything wrong but I was doing this in hopes to try and get my ROM back on my left knee. Also had ACL surgery and a menisectomy over 10 years ago. Did I overdo it ?