How to Strengthen Knees - Rehab, Prehab, and Performance

[@TheKneesovertoesguy]

MUCH LOVE BROTHER! This really means a lot. Hope to be friends with you on this journey.

[@TheBioneer]

Absolutely! Thanks for commenting, it’s an honour 😁 Big fan of your work! 💪🏻💪🏻

[@hepy4992]

Thought immediately of you when I saw the title

[@finethehuman1821]

Wtf I discovered Ben Patrick a few days ago and all of a suddenThe Bioneeer, who I've been following for a while, releases a video on knees. But it doesn't end there. More than 2 years ago, I busted my knees for repeatedly doing sissy squats without proper caution and warmup. The pain and discomfort flared up again recently and as if by magic, I get recommended all of this life saving content. Thank you Ben. I'm looking forward to follow your example and become a better athlete

[@MoohowS]

I just started your Zero programme and my knees are feeling better than they have for years. Only one week in - I look forward to making some long term improvements! Thanks to both you and The Bioneer!

[@No-way-way]

@The Kneesovertoesguy had a feeling I was gonna see you here :)

[@Garudan0804]

This mans channel is a goldmine

[@jeffgay9427]

*A diamond mine

[@ThatsGangnem]

Would be silly to say otherwise

[@chineseboxer108]

A Bitcoin mine.

[@noyalkraju8856]

Malayali.....😄

[@neerajmohan3414]

@@noyalkraju8856 malayalies assemble😂😂

[@Mori-ej9lr]

No way this is real. Everything I bring up or think about at a specific time he makes a video for. Absolutely Awesome!

[@rexnas8150]

Bruh same wtf is happening🤯

[@gabe1993]

Omg same for real, I injured my knee 2 weeks ago😂

[@rexnas8150]

@@gabe1993 mine started hurting yesterday when I was squatting

[@worldeconomicforum7210]

The synchronicity is real bro..I said the same thing. Gr8t minds think alike

[@Mr.Pennington]

Synchronicity. I find its a sign you are on the right path.

[@blinddog4288]

An old man literally told me this - keep strong legs because you’ll need them to carry you through hard times. It always stuck with me and find motivation when I’m to feeling it.

[@HadrianGuardiola]

Not just bad times. My mom visited and I couldn’t even go around walking with her at a theme park we went to. I was just sitting and waiting for everyone. It was very humbling.

[@danielwatson6529]

i like to think that its not your garden, and the ppl who actually live in the house let you stay in the little plastic house, and you come out to exercise then just go back inside

[@TheBioneer]

Haha amazing! 🤣

[@МаксимилианФилипожкиь]

Ahahahahahah

[@BEN-hl6yt]

AHAHAHA

[@LTPottenger]

like a really jacked lawn gnome? lol

[@joaotessmann3326]

@@LTPottenger house owner: Im scared of gnomes lol, what a child Gnome goes through wall: WAKE UP LAZY FUCK, IT'S SIDE TO SIDE ILIOTIBIAL BAND TRAINING DAY!!!

[@willdavidson8971]

Your book is by far the single best book on training I own! It even surpasses those hundreds of dollar textbooks we personal trainers have read in my opinion for the general population. You are a force to be reckoned with and I hope one day the world ranks you as one of the greatest and most innovative trainers on the planet! You deserve a spot on the cover of every major men’s fitness magazine out there!

[@redgontheedge]

I've had a bad right knee since 2014 from a motorcycle crash. 5 years of intense rehab and nothing to show for it. Took matters into my own hands in 2020, a year later I'm back, better, faster and stronger than ever before. More importantly, I'm pain-free, so either you chose the suffering or it slowly creeps up to you. Amazing content, thank you!

[@jskweres2]

What did you do? I have pain on the right front inside of my knee and can't seem to heal it

[@coco10023]

What did you do?

[@ajackass5950]

Workout plan?

[@YouTubeCensorship]

So what did you do to get it better? Just magic?

[@tokiomitohsaka7770]

Wearing “barefoot” shoes has helped end 15 years of knee pain. Can’t recommend them enough!

[@stemcg1983]

Any reccomendations pal?

[@Legobrine]

Is Vivobarefoot a good option or are there cheaper ones?

[@메리싸]

Doesn't barefoot screws with your feet if you have plantar fasciitis though?Or doesn't it help develop plantar fasciitis?

[@tonyrabone4668]

Same. Went cheap with the Sagueros as a proof of concept. Adapted steadily and now a convert. Also did some toe yoga!! Everything improved. Easy to overdo it though.

[@Legobrine]

@@tonyrabone4668 Thanks for the insight. Is saguaros a good place to start?

[@houkongzhuanti]

Being a physiotherapy student in his half-30's, but also a parkour guy with 10+ years of impacts over the knees (and still kickin'!), I totally support EVERY word you said! It's very much needed to spread this knowledge out loud, for too long orthopaedic knee pain has been a major issue because prevention and rehabilitation protocols have literally been the opposite from the movement physiology of this joint! Appreciated very much all the references and how you underline the necessity to study the natural biomechanics of the knees, to find what they "like and should" do in order to be healthy and strong! And as a side note: It blew me away how your running mechanic is getting better and better from when you first started to wear barefoot shoes (another vivo addicted here :) ) Keep it up and hope to meet one day !

[@qwertyki9367]

duuude, is doing barefoot parkour better than with shoes on?

[@houkongzhuanti]

Warning, Great Wall of Text incoming! tl:dr first: yes, it is better to parkour barefoot, but it may be very challenging to accomplish. Getting to run barefoot and getting to take immense impacts barefoot undergo two different processes. This said... Everything is better barefooted!! :D All jokes aside, feet are among the most complex structures of the organism, being an unexpected mix of super-strength and super-sensitivity. They in fact can sustain great weight compared to their small mass, while having the greatest number of proprioceptor ( receptors for spatial and body awareness in terms of position, velocity, acceleration and so on) of the entire body, and they work by direct contact with surfaces! Clearly, cushioned-shoes reduce both functions by a significant extent. So I'd say that a discipline that brought power AND control to some of the highest peaks in history would definitely benefit from an unleashed feet force! But, there is a "but", if you want to make barefoot parkour a regular practice and not a sporadic one ( in this last case, ignore what's coming next) The longer you've been not exposing yourself to barefoot impacts, the longer it will take you to transition to an injury-free barefoot parkour practice. And this might take VERY long time. I personally was seeking this as an ultimate goal, but after two years of gradually reducing padding and moving longer and longer barefoot, I decided to give up the task. Some parkour moves are, biomechanically speaking, "designed" to be sustained by shoes, as the part of the feet that hit the concrete have tendons or bones instead of muscles, so they can't be absorbed in the best ways. For example, take the landing of running precisions, or the bar-precisions: I just gave up training them to avoid serious damages. Moreover, I couldn't bail or even make minor mistakes without getting days of pain, not only from the shocks, but also from cuts and bruises; my practice was becoming too much fearful and one-dimensional, not to mention I was training less to maximise recovery. This I think is one of the reasons why you don't see many parkour practitioners moving often without shoes ( I personally know some who do, but all they started very early in their teenage, and some of them are also kind of genetic freaks I guess). However, I still do some parkour training barefoot, but it's mainly flow and problem-solving, and the majority of time I just use minimal shoes. Nevertheless, I encourage you to try and experiment by yourself, as this is just my take. Personal experience is always the best way to understand anything, and there are no "bad" or "good" movement habits, but just bad or good ability to hold up.

[@qwertyki9367]

@@houkongzhuanti judging from some research on barefoot vs shoes, i heard that they said that shoes removes the feeling of the shock from you unlike being barefoot?. So I assume they're saying that a barefooted 2 feet drop has the same amount of impact as doing it with shoes on but the difference is that you feel the shock more with barefoot?

[@houkongzhuanti]

I'm not entirely sure I understand the difference between impact and shock feeling here! So if you could elaborate and link me these studies I'd be able to answer in a more useful way.

[@qwertyki9367]

@@houkongzhuanti aight, link it to you when i have time!

[@gamergod-vf9hx]

Watching this without sound just looks like he's trying to taunt you on how strong his knees and legs are

[@ddl4374]

😅😁

[@yo-no9879]

4:15 "Draw me like one of you french girls"

[@themilkemissary7898]

I think 4:25 works better

[@ethancoby5111]

😂😂

[@Menaceblue3]

@@themilkemissary7898 That finger point got me! 👉

[@ZacFelts]

@@Menaceblue3 Same. That was the "welp, time to Like the video" moment for me

[@jedi77palmer]

Disturbing very disturbing😦

[@robertcasko281]

This is an old video, so I doubt you will see this comment. 20 years ago. I ruined my knees jumping out of aircraft in the Infantry. 5 years ago I got a new acl and a plate fixing my broken fibular head. I've been told for 20 years that my chronic knee pain is just something I will have to learn to live with, as I slowly get less and less fit, less able to do basic tasks. I needed this video. I needed someone to tell me that I can start small and strengthen the muscles around my knees. I'm going to start doing laps around my house walking backwards this very night, for the first time having hope I will not end up in a wheel chair by the time I'm 60. It has been the lack of any hope that has made it so hard for me to keep up any physical effort to keep myself fit..... But, now I have some. Thank you.

[@stepoutsidesayinghi]

How did it work out for you? Did your knee get better?

[@JobBouwman]

I used to be an adventurer.

[@abhimanyuks5383]

He took an arrow to the knee

[@weed3950]

@Big Smoke didn't follow the damn train

[@panchofenix9912]

kzbin.info/www/bejne/l4jamKKDa6t0rMU

[@llttrr]

Word wie je bent Job

[@toniadvanced7726]

An arrow?

[@KarmasAB123]

"How to Strengthen Knees" Ah, just the video I was looking for.

[@Wolfuskaktus]

same

[@rohan7161]

literally

[@swiftbiscuit8624]

*WE*

[@cronicas_imemoriais]

1Q

[@HolyCity2012]

checkout my playlist titled "Knees"

[@AnovaLisaDragonfly]

4:14 - Side leg raises with a band 4:43 - Knee circles 6:07 - “100 Up”, marching in place high knees 6:59 - Running, even if only once a week 8:46 - Other squatting exercises / stretches 9:05 - Farmers walk (weighted walking) 10:00 - Knees past toes exercises 12:15 - Walking backwards 12:35 - Hindu squats and bunny hops 13:23 - Repetition needed to change bad form habits and gain all the neural and bodily benefits. You must become functional before you can become superfunctional.

[@GenXPower]

I never understood why people are so against the "knee past the toe" thing and many power-lifting coaches still teach this nonsense. We bring our knees past our toes in real life all the time, and I train this all the time with the overarching goal of having the largest barbell squat possible. It all ties in. Your videos are excellent and have given me much pause in my own training as a competitive power-lifter.

[@traderflex]

Old habits are hard to break brother. I never just follow and agree with the system without question.

[@matthewmc2860]

I know it's taboo to comment a year later. My observation is that power lifting is based around completing reps with weights that, while the lifter can move, cannot safely control in total. So it probably is safer for most power lifters to avoid knees past the toes.

[@LatimusChadimus]

Yeah good luck walking, climbing and descending stairs, running or jumping without the knees passing over the toes. Haha I said good luck because knees over toes is natural, and on in a SLDL does is not need to happen. Think of a traditional deadlift, setting the weight down, the knees will go forward once the bar is below the knees. It's normal

[@dennissvensson6051]

Me for the last week searching on KZbin: bullet prof knees, knee strength etc.. Bioneer: I got this, hold my beer..

[@MambaMonkeyOG]

Man search up kneeovertoesguy, he is they guy you wanna study if you want to know about bbulletproof knees

[@hollowwhite3620]

@Tejin bioneer: hold my lizard crawls

[@TheBioneer]

​@@hollowwhite3620 Haha love this!

[@erwin778]

dude, u explain these things like u have a phd in sport sience, props man

[@PlanetBongoSan]

I think this fellow does have at least a masters, I could be wrong

[@BeardVsTheWorldUK1]

From one low intensity guy to another-you’re on the right track. At the very least you will increase your chances of not hearing from angry viewers, as it’s mich harder to injure yourself training low-key. Great job. Working my way back from knee injuries now, this was wonderful.

[@seanbarker9272]

How to strengthen lower back/ rehab/ spine health for your next video helping rebuild me piece by piece 😂👌

[@wordupmagazines32]

Right lol

[@bogdansofiea7563]

He has one for spine and back and core

[@slushyslushy7777]

Check out the video he has on the spine

[@SuperPulseadasArmwrestling]

Mcgill big 3 + Spinal higiene got me from back pain to be 110% pain free

[@slushyslushy7777]

@@SuperPulseadasArmwrestling spinal hygiene? What's that? May you please expand on this?

[@NeutroniummAlchemist]

I hurt my right knee a year ago running in "comfy" running shoes, and I've been trying to rehab it ever since. I've been following the advice on this channel to get better shoes, and slowly it's been getting better. I'm going to add some more things that I saw here back in. Oh, and I totally forgot to leave a review on the book! I should go do that today.

[@shadowrealm6]

Nothing like some good ol zero drop trail running shoes.

[@FitAfter50]

Thank you for this video. As I am turning 50 in a few months, I have finally started doing strength work. I basically had to retire from running due to knee pain. I have been in endurance sports for 20 years and have logged probably at least 25,000 miles of running over those years. This year I am running again a little bit, 20-25 miles a week and I attribute this due to the fact that I started strength work. Not just for the legs but generally just heavy lifting. Abductor and adductor work along with squats, deadlifts RDLs and various other general leg strength, more importantly glue strength works have alleviated a lot of the knee issues. By no means is the knee pain gone but it is significantly better. As i continue to work on the issues I have also started specific quad stretching to lower the knee cap back into place it belongs. This alone has started to eliminate the creaky knees.

[@BAMBOOZLEDBADGER]

I've been on a total Kneesovertoesguy binge this last week or so. Really awesome stuff. Super chuffed to see your take on it!

[@eliapiasentin9453]

That dude is great. He changed my perspective on leg training. I finally started seeing jumping results

[@portiasnyder1812]

Love him he really is amazing I’ve been binging on his videos as well , such great information on there👏👏👌

[@willd0047]

Never clicked so fast, I injured my knees a while ago. Thank you brother 💪🏽

[@FitLabb]

As mentioned, a very common source of knee issues is flat feet by causing internal rotation at the knee. This can be improved by using orthotics w/ a high arch in your shoes, & by strengthening the associated muscles.

[@marlonpierre9832]

Just asking...so doesn't this advice and the advice of barefoot shoes contradict each other or am I missing something? Truly just asking 🤷🏾‍♂️.

[@Blackhearts60]

@@marlonpierre9832 Not exactly, a barefoot shoe will help strengthen your foot to be able to hold an arch on its own. A shoe with a high arch will likely help but it wont help when you dont have those shoes on.

[@nw3877]

@@marlonpierre9832 Flat foot people!

[@FitLabb]

@@marlonpierre9832 While the other commenter here as well as the Bioneer are not wrong about walking barefoot or using “barefoot shoes” potentially being helpful, they are also partially wrong as well, which I say very respectfully as I have a great deal of respect for Adam’s perspective & advice on all these things. It’s unfortunately not a black and white subject, and I’ll explain briefly why. On one hand, as someone with very flat feet, if I walk anywhere barefoot for any length of time (like a water park or even around my house), my feet and even sometimes my knees can begin to experience pain, and the longer it goes, the more painful it becomes. Much of this is on flat hard surfaces which is not helpful to fix flat feet at all as the foot just caves in completely with no arch support at all, changing the physiology of the ankle, leg, and knee with internal rotation. However walking on uneven surfaces like sand on a beach barefoot can actually be helpful as it helps to provide the muscles in the foot, arch, and ankle some exercise that can be beneficial in this situation. On the flip side, wearing a shoe with a good built in arch or using insoles/orthotics with a solid arch built in helps to keep the foot (and therefore the leg & knee as well) in its anatomically correct position, which will help prevent pain from occurring. This is helpful to use in general for pain prevention, for preventing associated issues in the knee, and also can be helpful for recovering from tendinitis in the lower leg/foot and issues like plantar fasciitis once developed. However, it won’t “cure” flat feet since it’s not causing any strengthening of the muscles associated with a flat arch. So what’s the answer? First of all, I’m a fitness professional, not a doctor or physical therapist, so I can’t give an exact medical answer here, but I can tell you what I have learned in my professional role as well as someone who has suffered with this issue my whole life. One of the effective things I’ve found you can do is to work on actively strengthening the muscles associated with having flat feet. A physical therapist would be one of the best sources of exercises to follow for this, as my content and area of expertise stays in the fitness arena, and there are many good sources of information on this subject on KZbin and in a simple Google search, OR ago see a physical therapist for help with this. While you may not be able to fully resolve flat feet, I do believe that you can improve the issue by taking an active role with specific targeted exercises for those muscles. Hope this unintentionally long comment is helpful to you.....

[@outersitepictures9568]

@@FitLabb Mark Wildmans channel on here has some excellent advice on flat feet and how to train in order to "fix" them

[@outersitepictures9568]

Really good video, thank you. I've watched it through twice and still barely scratched the surface and I'm already pretty good on knees! shared it into a group for runners over 40 and within minutes someone said it should be pinned at the top

[@TheBioneer]

Awesome thank you! 🙏🏻😁

[@Eviligniter]

I was about to recomend the kneeover guy when you started to talk about him. I'm really love thise more "rehab", fundamental training over muscle mass youtuber than are starting to crop all over.

[@armandotabares8561]

Suffered Knee injurie doing Judo on my late 50´s and refused surgery, I went old school style and started rehabbing my knees with weight training mostly squats of any type,people will always tell me don´t go over your toes,don´t squat to low,that is to heavy;used to carry the heaviest guy in my class on my shoulders and do a few laps on the mats and squat in every corner.I am 64 and doing Brazilian Jujitsu,Judo and Kick box and my knees are stronger then ever.Fan of the Sissy squat. Thanks a million for the video.

[@JAtkins1987]

I have an issue with when I'm hiking or walking, my leg begins to stiffen and after a few miles, my hip is in severe pain and inflamed. I will try these exercises and I hope that they improve this problem. Great video and plenty of thorough explanation. I particularly like that you connect anatomy to the movements. As a trainer, this really helps me design thoughtful programs for my clients

[@Isaiiahii]

I used to frame houses and worked on my knees a lot. This caused me great knee pain over time. I was in my 20's during this time and began to take notice at how bad my knees were getting even while still so young. So I stopped using my knees as feet and began squating instead. I have squated ever since and it's my most comfort position when i need to work low to the ground. I'm now 41 and haven't had knee issues since my early 30's.

[@FitLabb]

Great comprehensive video! As someone who has had knee pain from flat feet, it’s so important for people to work on overall balanced strength of the muscles around the knee, & proper strength balance & functioning of the neighboring joints (ankles & hips).

[@ivanc2958]

Flat feet here aswell w patellar pain. Any exercise routine u recommend me?

[@FitLabb]

@@ivanc2958 Short term I’d recommend using orthotics in your shoes to get your feet back to an anatomically correct position when walking or exercising, as that alone should help alleviate any pain in your feet, ankles, and knees. This is something I’ve been doing for years now, and it’s made a world of difference for me. On the exercise front, while the content on my channel is focused on fitness, nutrition, and exercises, this is something I plan to cover in a future video at the direction of a physical therapist I’m partnering with, and for the time being, I’d recommend following the advice of a qualified physical therapist for specific advice on what strengthening exercises you should do to help improve your flat feet. There are many good videos on this subject on KZbin from qualified PT’s as well as good info you can find from a Google search. I’m looking forward to covering this on my channel in the future, as I think it’s something that can really help people (myself included). Sorry I couldn’t give you more specific advice than that here, but hope you found what I said helpful anyway.

[@ivanc2958]

@@FitLabb Ill stay tuned for your video. Ive used orthotics aka personalized insoles since i was a kid and it helped at start but not anymore, just made my foot weaker.

[@lady00303]

We used to do knee circles as part of warm up for martial arts when I was younger.. thanks for reminding me of them!

[@bernardogarcia8607]

My knee's are thanking you.

[@Dusk-pt1hg]

Opened this video in dismay at a pair of pained knees which i thought were doomed. Did the hip opening exercise until burnout on each side and suddenly the knees were revived! Never doubt the human Body's recovery. Thank you Bioneer!

[@lazk4848]

I literally just started having knee pains recently and was wondering if exercise would help or worsen it, thank you so much for this video!

[@Mazelman]

Incredible information! I was working for Amazon and quickly into working there, I noticed I was having INTENSE knee pain. I've been a competitive soccer player my entre life, so I've always had bullet-proof legs and never an ounce of knee pain...but I haven't played in years. I can't tell you how long it took me to realize the source of my knee pain was weak glutes/hip abductors. Since I'd been out of shape, as far as using ALL the muscles of my lower body, the results of which kind of snuck up on me. But employing even a few of these exercises has been almost miraculous in taking the pain away! I honestly thought I'd have to see a doctor, it was so bad! Thanks for making such in-depth, concise content. I know I'm not the only one benefitting!

[@themaster1147]

Thank you for that, that's gonna help me because I'm a parkour athlete

[@InYourFaceMoFo]

Then you are called traceur 😉

[@calvinwallis2634]

I suffered with knee trouble since I was 8 years old and went to countless doctor who all insisted there was nothing wrong and the said I was just whining. As it turned out I suffered a partial tear in my acl when I was 8 because of a trampoline incident which went undiagnosed for 19 years till I completed the tear in my martial arts training. Needless to say I had reconstructive acl surgery and was out of action for 9 months. Ever since then I’ve had to be very mindful of my knee so I wouldn’t injure them again. I’m looking forward to trying these exercises although I wish I knew of them years ago I might’ve avoided surgery. Thanks for the tips and I really like your channel and find it very inspirational!

[@The88Nomad]

Great video, Adam! Currently started doing my pre-hab before undergoing an ACL surgery on my right knee. My physio is making me exactly the same exercises. Will check in with you after 9 months. Cheers.

[@ImStrangeThing]

Hey, how has it gone?

[@The88Nomad]

@@ImStrangeThing Hey! Thank you for reminder. The surgery went well. My recovery has been great. Fours days after surgery, for a period of 6 months, I was doing 2-3 per week, 30 minutes physio session. After 20 weeks (5 months), I was cycling to and from work (6 miles per day). It has now been 15 months since my surgery and I can sprint, kick a football with full force the way I used to. Though, the right knee feels a little stiff(er) compared to the left knee. I don't feel pain, just a slight stiffness is present. I will have to do Adam's exercises to really make right knee joint strong & supple. Currently, I am working on breaking this psychological barrier that is preventing me from playing a full on contact football match. Cheers.

[@ImStrangeThing]

cool, thank you for taking the time to answer

[@ImStrangeThing]

you should check out kneesovertoesguy in youtube he got surgery and now he dunks i can't recommend it enough for you since it's a case too similar to yours

[@The88Nomad]

@@ImStrangeThing Thank you so much for the suggestion. I'll definitely check him out! Stay well. Bless.

[@cautious1343]

I twisted a knee 4+ months ago. Still cannot run or squat all the way. This video gave me a ton of good rehab info. And inspiration. Many thanks!

[@tedmetta3423]

I am recovering from a rotor cuff injury and would really appreciate a video like this for shoulders please!?

[@ErickOberholtzer]

Second this

[@ErickOberholtzer]

Realizing that the shoulder is much more complex than knee

[@justcraziii]

I was one of those weirdos who bought toe-shoes when they first came out in Canada. Man! It took a long time and three different books on barefoot running before I was seeing huge benefits. You could do a whole video condensing barefoot running books. As a former highschool boxer, runner, skiier and then construction worker my knees have had a lot of wear. It took 6-9 months to see if running with a front strike or mid strike was for me and changing my whole stride to a "pitter-patter" as opposed to a lunging stomp. If anyone buys flat shoes after watching this video, they should be cautioned to graduate slowly into using them. People might heel strike while wearing them having bought the shoes causing pain or injury. Increasing the number of steps (less impact weight per strike), running with a trailing foot so the calf gets a stretch every step, using the natural spring tension in the calf to propel the next step. Huge thank you Bioneer for your videos and great examples. I have regular knee pain (right dominant) and will be experimenting with your "weird squats" haha.

[@Wesley-mk7fw]

Those landscapes while you were running were insane lmao

[@frantic311]

This couldnt be more perfectly timed. I am 9 weeks out of a car crash and have just started back in the gym! :)

[@Mommy_Brim]

I've had a knee injury since August last year, the doctors said it would only last a couple weeks, I'm only 19 but it has stopped me from playing basketball and I'm only able to do squats again in the last week or so, but Covid has stopped me from being able to see a doctor haha

[@risingsaiyan5850]

That's crazy man me too

[@Mommy_Brim]

@@risingsaiyan5850 you got this, just got to keep up with the work and eventually it will all be worth it 😁👍

[@mikeboosh8776]

I picked up a knee injury last year. For me, I stopped training completely for a couple of weeks, elevating my leg whenever i got the chance. I then started back doing VERY light leg presses at the gym, building the reps slowly. the gym got closed due to covid, so I'm now doing squats without weights every 20 minutes or so throughout the day. It doesn't sound much, but frankly I couldn't walk for more than 10 mins without pain last year, so it's progress... building up to the sort of stuff in this video is a dream, but hopefully I'll get there at some point, and i'm sure you will too.

[@Mommy_Brim]

@@mikeboosh8776 that's similar to what I've been doing actually, I'm now at a point where I can actually do weighted squats, as long as I'm careful it is definitely strengthening up, but now is where I need to be most careful

[@bigaz72]

I had knee replacement in August. "Graduated" from PT, said I need a personal trainer to progress. But everyone I've seen so far does the traditional squat stuff. My doc says all good see you in 6 months. But I'm far away from functional. I wish I had found you guys before surgery. There is a lot of great content here. But how to know where I am and what I should do. I've started doing walking backwards and squats on a slant board and glute activation stuff. But I sure can't do the things you are doing. Much props for how didn't throw others under the bus like so many on KZbin do. You actually complement them and promote them!

[@HickLif3]

4:25 I just died laughing. Your hilarious and you put out solid info. I love it

[@chrisbera7952]

Appreciate your lack of ego by naming other people's youtube channels. Shows you really care about people getting better.

[@DaDoubleDee]

I dislocated both knee caps when doing martial arts a few years back and ever since then my knees have been timid. I'm doing your super functional routine currently and I only started this week with the O.N.E routine. How should I add these benefits to it? I'm thinking of doing the knee circles, calve raises (I get really bad shin splits when running, my feet and ankles don't have proper stability) and the 100 ups as a warm up. Anything else?

[@ezcanor8262]

You should search up a KZbin called toesoverkneesguy. He has uploaded videos on strengthening your knees and he’s already had knee surgery so maybe he can help you their. He’s mentioned in the video definitely recommend him.

[@arandror1085]

I would highly recommend strengthening your tibialis, it is the best cure to shin splints in my opinion Kneesovertoesguy got alot of knowledge on the subject, check him out

[@arandror1085]

Glute strengh aswell will help you tremendously, try adding a few glute ham raises to your training or step ups if you are capable of doing them. Focus more on running technique to make sure you are strengthening the correct muscles and not overcompensating. Those are the basics and most important in my opinion

[@DaDoubleDee]

@@arandror1085 Thank you for the reply and advice!!! I'm watching his videos currently :)

[@DaDoubleDee]

@@ezcanor8262 Thanks for the reply, I'm checking out his stuff now!!

[@bigOnions]

It's funny because the exercise you did at 5:08 is exactly the movement I did in primary school in Taiwan for PE classes. We do a 10 minute warm up session every PE class and this is one of the first warmup exercises we do. Good to know it is actually useful!

[@martinlazarini2653]

Will we get a Super Endurance anime training were you analyze different explanations that anime give to how they never get tired(KImetsu no Yaiba-Breath of the Sun aka Wim Hoff Method and Breathing techniques, Black Clover- High Repetition Heavy Sword Swinging and Calisthenics, DBZ-Hypergravity training, Fire force- Hysterical Strength aka Central Governor theory, BNHA- Loaded Medleys, Sled Push and Drags)and how we may disregard what is useless and apply what is realistic so we can too be able to crush mountains day and night, run at the speed of light for hours and fight at a cosmic level for days without end.

[@WerazotheLankster]

He's already covered all those topics in separate videos, that sounds more like a Jaxblade thing

[@martinlazarini2653]

@@WerazotheLankster Maybe but I'd like to hear his take, becuse the Baki and Saitama video just talks of the specific chracters and what they do and doesn't dive deep int all the different possibilities that I've listed, and how they stand up against science and facts and what would his super anime endurance training would look like with all of these elements combined. JaxBlade is good but lacks the scientific explanations and innovative science to take his videos to the next level.

[@thill1661]

I was literally trying to figure out why my knee was hurting while running today. Thanks for being just in time.

[@gusjeazer]

For knees it's hard to beat sled work. Especially dragging a sled backwards. Great for rehab. It's one of the things you can do with really bad knees. Make one from an old tire, an eyebolt, a nut and a washer and some sort of strap. Drag on asphalt so you won't need a lot of weight because of friction. Or on a beach, filling it with wet sand or small rocks as weight.

[@patrickdykmans7384]

I've tried a couple of things and thought of the tire too! picked one up and its the best one yet. I throw up a 25 pound bumper on certain days to really feel the burn

[@glynhannaford7332]

I've had knee pain, on and off for years. I've seen a number of vids on KZbin advocating this or that for strengthening knees. Some fall one side of the 'knees over toes' debate and others take the opposite view. In this single vid you bring all elements together, discuss all knee exercises, explain why some movements are better in certain circumstances and every option is given context. No mystique and no rocket science. I love this. I have saved this video, subscribed and rung the bell. Great work bud, I cannot wait to see more. 👍

[@stevejarosz8136]

Just started atg. This is a great overall vid.

[@lambchop3916]

I literally just injured my right knee during Brazilian Jui Jitsu less than 24 hours ago!!! Your upload is greatly needed and appreciated!!! ☺️

[@onimekyo7633]

Hey, I thought bjj is injury free, unlike in greco or roman wrestling where every move is done forcefully

[@lambchop3916]

@@onimekyo7633 although it is extremely technical, if you are extremely competitive, and one guy is using strength, you will also probably end up using strength. Which will usually get you injured. It’s the wrong way to train. But sometimes it gets the better of you.

[@onimekyo7633]

@@lambchop3916 so it means If you want to train bjj injury free, never compete

[@r3dghok427]

Can you make a video about ankle mobility and general Squat mobility? My ankle mobility sucks, especially in the left side, and this makes squatting hard for me.. Even if I am young, totally in shape and heathy and also I have never had injures. How can I improve my ankle dorsiflexion mobility, according to the scientific researches? When I force my ankle dorsiflexion, I feel a small impingement in my talus, front of the ankle. But everything is alright, I have never had injures or something.

[@r3dghok427]

Also, I have to say that my ankles are pretty strong and muscular. My calves are big, large, tonic and strong. (It's a gift)

[@tedmetta3423]

I do leg swings, vertical raise, horizontal raise, and rotations at a angle each way. I try to do all this with one leg without putting it down and this is all working the ankle on the floor. I had ankle problems and started doing this years ago and IV never looked back or had problems since. Hope this helps though I can't reference the science of you as asked just my two cents.

[@ultimatewarriors5749]

And flat feet

[@r3dghok427]

@@ultimatewarriors5749 Yes I have flat feet

[@r3dghok427]

@@tedmetta3423 I will try it, but what I really need is something to enhance my ankle mobility

[@jonathanr5238]

This has been great in guiding my recovery. For the last 2 years I've done 100 burpees a day as a warmup to other activities, and I realised (too late) that I'd overtrained in one particular plain. Your guidance really helped in redesigning my routines. Many thanks.

[@madmandu]

"On to the weird squats!" I lost it. 😂

[@RoughGalaxyYT]

I love this idea of videos that address every level of fitness. There are a lot of people (myself included) trying to overcome "chronic" injuries that traditional medicine doesn't really address, likely because the focus is on the symptom and not the problem (Also hiring a trainer is very frequently too costly, especially now with employment and incomes being so tenuous).

[@micahasher7600]

Hello friend, “knee circles” are a traditional Qi gong technique! The more you know 🌈

[@Kafkaio]

Also do them in qi gong and at the start of every kung fu or taiji practice :)

[@benworthington4696]

I found your channel a couple of weeks ago, subscribed and turned on notifications. I saw this video had been posted but at the time I saved to watch later rather than watching it straight away. 1 week later I have had a reminder to watch this video. Unfortunately it's 4 days too late as I have injured my left knee and have been hobbling around with a knee support on unable to do any type of training since. Life lesson learnt. Never ignore a bioneer upload!! I'm sorry. I am paying for it now.

[@BeyonderZz]

“Bunny hopping to the shops” Why not

[@roninwarrior216]

Greatest KZbin channel ever

[@karmel4978]

I did everything inversely. I started with parkour and now im healing knees xD

[@Marvin_Hermann]

Thank you, thank you and again THANK YOU!!! I have been dealing with jumpers knee since last march which lead to not being able to train flips and kicks (I do a sport called tricking). I am also super into bioengineering, and so I've come across your channel 3 weeks ago and I must say you are one of die most amazing person that I know. You really understand what it means to try to push the human body to the next level with REALISTIC and USEFUL strategies/training.

[@eldorados_lost_searcher]

Step one: strengthen the muscles around the knees. Ah, the Joe Montana strategy.

[@alopezdrums]

BEST CHANNEL EVER! Great to see how much this channel has been growing. 500K subs by the end of 2021 please folks!! Amazing quality education, production and research. I have been training since the age of 14 and following this channel has totally changed the way I look at exercise. Massive gains thanks to you! Thank you for Adam. 🙏

[@bengaston1620]

I love the finger gun at 4:26, gréât vidéo too

[@makaloo95]

I recovered from full ACL reconstruction using different angles of leg raises and backward lunging high knees. Wonderful video my friend. It's a pleasure to see such high quality physiotherapy instructions.

[@mattc4266]

I request a how to train like Roronoa zoro

[@teneggwhites]

The Bioneer's word is his bond💪😷👍

[@hayvantv4210]

I don't have pain. I have cracking sounds from my knees since my childhood🤔🤔

[@iloveairsoftnl]

yeah, whats up with that?

[@hayvantv4210]

@@iloveairsoftnl Why?

[@dylanturley7291]

Get ready for knee pain then bud

[@iloveairsoftnl]

@@hayvantv4210 it seems unhealthy doesn't it, just asking you whats up with it??

[@tubesism]

I have this too in my right knee and hip. Doctors don’t care about it.

[@waveysaint]

Literally about to have surgery on my knee tomorrow because of a torn tendon so this vid is perfect for when I start physio and hopefully will be the reason I recover 100%

[@grav3-jpeg]

Hope the surgery went well

[@hdrstudios1861]

Old school channel

[@shay_3859]

Congrats on 300k as well

[@tatarcavalry2342]

I used to be an adventurer like you, then I took an arrow in the knee.

[@adonygrapes]

Legend says it was very painful

[@johnrick3508]

To the knee

[@rahulsreekumar2562]

There's actually a manga about this

[@tatarcavalry2342]

@@johnrick3508 there is a game about this called skyrim have you heard of it

[@tatarcavalry2342]

@Arid Sohan what is ACL

[@lylachristopherson865]

I had double knee pain. Slipped on ice, and later fell (gently) off of a ladder. Then I started training them instead of babying them. After watching this, I gained another laevl up. Thank you.

[@florkiler6242]

4:24 stop, you making it hard to focus on the exercises

[@iloveairsoftnl]

I cried a little

[@25Letifer]

Every now and then in life if your lucky you will come across somone like this man, really happy to find this channel

[@lucasscafidi47]

I’ve never been this early

[@Kplawy]

A much repeated comment, I know, but I'd also like to let you know my appreciation. Been out with a right quadriceps/knee injury for a little over a month now and seeing this video pop up in my recommendations, feels like a godsend! Thanks for your awesome work and being a great role-model in general.

[@thestoik5440]

Last time i was this early...i didnt have knee pain.

[@grantwalter2243]

Been a heavy runner for a few years and started feeling pain a little bit ago with my squats. I got worried that if I kept this up when im an old man i'll be limping everywhere. Glad I you made this video.

[@saims.2402]

Exercising like you do in your videos looks easy, but it requires a lot more discipline than you expect.

[@memelord2208]

I’ve always ignored my lower body when it comes to working out and my knees have become twisted and painful over the years because of it. This video is a huge help, thank you very much for making it

[@bigggrip784]

Who’s here early like me?!

[@fredazcrate4362]

My ladd there is but one word to describe your video.... awesome. 👊👍

[@shay_3859]

It's so cool to know that you watch Strength side. They are a very great fitness channel

[@luisgiba]

I have had jumpers knee my whole life. I hope this helps. I promise to come back and share my results. I'm 37 years old and still playing Volleyball. I played basketball since I was 10 and just 2 years in my life didn't have jumpers knee. In that time I won 2 Slam dunk contests and a couple of regional bball championships since then limited by my knees as usual.

[@Рагнамир]

Right at the time! Combined with Cavalier's advices I'm getting bulletproof knees in 2021! Thanks man!

[@whitevoodooman7276]

Seeing the way you go at it on the knees has hyped me right up

[@jakeku2662]

Finally understand all the "no knee past toes" cueing and guidance . Thank you!

[@MatterInMyMind]

My good mate is about to get surgery on his knee. This video will give him plenty of information that he'll need to recover and strengthen his knee. Great timing. Cheers 👌🏼

[@yyz125]

This man explains perfectly and simply

[@ddl4374]

I have A.D.D. :- the visual aids are FANTASTIC helpers for me to keep me engaged so i learn better !

[@airheather]

Your info instantly has more credit with me simply because you’re wearing Vivo, because to me, that means you have a basic understanding of proper biomechanics! Thank you for your sharing knowledge.

[@UncleZuko47]

Oh god I have a kneeache and was really hoping you made a video about knees. Praise the gods.

[@kylejordan.bellashade]

Best workout backdrops on all of KZbin, the scenery is the cherry on the cake for these top tier vids

[@ernestoteto5382]

Your channel has not blown up yet, and I dont know why, but it will. Because your videos are great. Eventually you'll have millions