The Best Exercise for KNEE Pain: (Counter-Intuitive)

[@TheKneesovertoesguy]

I’ve learned so much from your channel, from nutrition to professionalism. I hope this returns some value from me to you and your viewers! Thank you so much from me and my family!! 🙏❤️

[@TwinQuan]

🔥🔥🔥💪🏽💪🏽💪🏽

[@rayray8707]

Us too...

[@capricorn0594]

p p p p p

[@calvixo]

Berg nailed it! A coming together of 2 awesome, compassionate, intelligent leaders 🚀🌎

[@StraitjacketFitness]

Mr. Patrick! Any thoughts on using the Swiss-ball Hamstring-Bridge Curl as a regression of the nordic curl? Keep up the great content sir.

[@mysty3334]

When I was a kid I used to run backwards because it was fun. Now at 78 my knees deteriorated so bad I could barely walk with my walker and getting out of a chair was just pure will power. I was getting to the point where I was thinking about giving up. After much prayer I received this video. Immediately walking backwards was less painful than going forwards. So I kept it up. I would go somewhere and then come back going backwards. It didn't just help my pain - I had renewed hope that I would get better. I am still using a walker but I have lost 20 Pounds and have renewed hope that my other health issues will also get better. Thank you for this video.

[@anfieldreds_1892]

🎉great to hear. sad to hear you thought of giving up. dread to think what you meant by that.

[@clawrence9585]

Hi Guys thank you for this advise ! What about if you come down stairs backwards ?

[@Seagalfree2024]

​@@clawrence9585😂😂🤣👍

[@MadelynCiciolla]

2:33 2:34 2:35 ​@@Seagalfree2024

[@pamelasprague11]

I do stairs backwards to protect my knees, less stress is put on them.

[@ALittleBoxOfMemoriesStowmarket]

My personal trainer James put me onto Ben's technique a few weeks ago and now I can go up and down the stairs without pain. We are working up to a full squat over the next few months. At 61 I thought I was destined to old man walking or surgery, now I am looking to be 80 and snowboarding with the grandkids. Thank you both.

[@experimenthealthyketo83]

Wow 🤩 cool!

[@nicholasdorazio10]

Whaat that's awesome man!! What a boss you are!

[@Augustine601]

This is exactly the video I needed right now.

[@Ellen_joy]

@@Augustine601 the same to me! Since my 20s I have been very limited because of my knee pain. Omg! I can't even believe there's a solution for that 😍

[@Q_QQ_Q]

Which technique?

[@willng247]

The Chinese been backward walking for centuries. My dad did this for 40 year. People looked at him in the park like he’s weird. He’s 93 now and still super strong on his feet

[@reach4stars864]

Great story! What else does he do? How long does he walk backwards. I am 69 with knee and back pain. Trying to get fit but pesky pains are a problem.

[@simracingchannel7691]

Yooo back in middle school a chinese man would walk backward past our school almost everyday. People told stories about how he was trying to walk back in time because his wife died. You are telling me this man was not crazy ? His wife still alive ?

[@vaughnstewart7904]

I seriously cannot believe this. My knees felt so bad I needed a brace on one and a cortisone shot on the other - and climbing stairs was horrible. I’ve only been walking backwards on the treadmill for 4 days and I can’t believe how much the pain has decreased! Seriously, I can’t believe it! I can’t even imagine a month from now. Thank you so much, guys!!

[@tr6151]

@vaughnstewart7904 how’s your knees now

[@TC-bl8rx]

Knees still good?

[@davidjudd951]

I made a video of myself walking, then ran it backwards. It's not helping with the pain. Any tips would help. Actually, I've tried this, and it seems to work.

[@Avoid_Low_Frequency]

Thank you for posting. I was wondering how long it would take to get this strength

[@eliot5220]

I really enjoyed this. I’m experiencing knee pain now. I believe most of problems came from playing on concrete. It started to get sore at about 25. Then I could dunk but I’m only 5-9. I’m 60 now and playing tennis but I’m going to start some of these exercises and see how well they work for my knees.

[@theodoreresultan3312]

Man I'm a physical therapist. I can help so many of my patients with this stuff. Thank you Dr Berg Thank you Ben!

[@jasboyh9586]

How you been helping them up to now.

[@d.n.anverdeen9394]

Veryinrerteresting

[@wendyhannan2454]

That’s great that you watch Dr Berg and Ben, and pass their advice onto your patients, well done.

[@CynthiaAva]

@LivingInAnInverseReality I have bone on bone, too. Very painful after meniscus tears. Wondering if this will relieve pain for bone on bone, too.

[@halkross9896]

I have type 2 diabetes. I'm an old, skinny marital artist that has been dying for about 14 years (when I was diagnosed). Doctors give me drugs. My energy is gone, drugs make me feel worse. I found both of you and after a few weeks already feel better. If I fix myself, I am going to become a cheerleader for both of you. If I die, at least I felt better doing better. More to come.

[@stevenebanks2853]

Type 2, you probably already know, is a lifestyle issue. Aside from eating better, slowly building up to occasionally doing at least 16 hour dry fasts will heal your body wonderfully. Even regular (ironically harder and less effective) water fasting is great at reversing type 2 diabetes. Check out Dr Mindy or even Dr Jason Fung. Both of them explain how to ease into fasting very slowly and the scientific health benefits. Dr Jason Fung in particular talks about how it reverses your issues. Good luck and be well regardless of what path you take. 🙂

[@justthinking526]

Bless! I'm rooting for you🎉

[@nikisaunders2634]

❤❤❤ hope Yr ok xx

[@FrierTuck6799]

With the diabetes issue, look at Dr. Bergs protocals for diabetes.

[@ledacedar6253]

try eating ONLY carnivore and in two weeks most of us report no more diabetes, weight drops off with out effort and all kinds of bodily things reverse to provide glowing health. Dr Ken Berry Dr Elizabeth Bright, Dr Chaffe are a few of us thousands growing well and younger- at 72 I have no AS arthritis symptoms just a crappy bone n bone knee.

[@oarsquare5154]

I have been walking backwards for years. I am a 66 year old woman, who lives in Austria , and a hiker, and this has saved my knees. It is also a good balancing exercise. Good information!

[@mariawilson2595]

Hello do you use weights please ? or just walk backwards every day ? for how long x

[@prillo7036]

@@mariawilson2595 use a steep hill to walk up, it Will be excausting, i have seen people do 240 meters 4 times with a sled so maybe walk 0,75 Miles total (1000 meters)

[@JJBpilot]

Balance is very important as we get older. His split squat, and step downs work wonders on your balance.

[@velindatiss]

I have been climbing a small hill /walking backwards especially where the slopes are steeper ...wasn't aware about this ..but was doing it instinctively. .feeling guided ..blessed 💕💕💕 gratitude 🙏🏻

[@actorpoet53]

Will this help w/ hip pain too? I have knee and hip issues. 😵‍💫

[@lawrencebaber8413]

Started a few months ago on my treadmill walking backwards for 5 mins. After a few days I noticed I could walk with less pain in my knee. I started walking again outside on my block and began slowly losing weight. This program has got me back walking and enjoying it. Thanks for the program.

[@CynthiaAva]

Are you bone on bone in knees?

[@fitwithsuzy8840]

I had knee pain for 4 years in my 20s and every doctor I saw wanted to put me through surgery. I decided that I needed to rehab my self since no one could help me and I too started working on the back side of my legs. It literally took me 6 weeks of glute and hamstring concentrated exercises to eliminate my knee pain that I endured for 4 years. Makes me so thankful there are people like you out there trying to help by using natural remedies. Our bodies are so amazing it’s a shame some doctors are not educated it that.

[@wendym5086]

Love how you guys are so big hearted to cross pollinate on your channels, not afraid to share your platforms... Thanks for all the great info.

[@almachristinemixer1611]

Forgot to add that I am 81yrs,5’4”,147lbs. You have already helped me so much in past 3yrs with food & fasting.Anything I need to know on any subject you have answer! Thank you Dr. Berg!

[@Drberg]

You are most welcome!

[@johnannaburke1625]

Amen that's wonderful thank you for sharing.

[@susanmasembe103]

Will this backward exercise help me fix my bad knees that need knee surgeries?

[@susanmasembe103]

I mean knee replacements?

[@terlyn1615]

@dr Eric Berg That is my question also … for my husband who is contemplating knee replacement surgery. He is 65 and athletic. Can he avoid knee replacement surgery

[@terraflow__bryanburdo4547]

I've been a KOT evangelist for a year, and between my own amazing results (knees feel amazing at age 65, 50 years as a competitive runner) and others who have tried it, we are spreading Ben's light everywhere, everyday. When I walk/jog backwards, young folks passing by yell out "kneesovertoes!" lol

[@TheKneesovertoesguy]

Haha that’s incredible!!! I’m so happy to hear that ❤️❤️❤️❤️

[@JJBpilot]

Ha me too! I've been doing uphill backwards running for a while now, 75 yard hill... I get that hey...kneesovertoesguy!

[@blackout2430]

Same. I am worse than a seventh day Adventist married to a Jehovah’s Witness with a Muslim kid about telling people about this. Even just walking backwards. I hope it does get more popular so people can stop staring at me like I’m a psycho in my neighborhood

[@ericliao2088]

@@blackout2430 haha, you are quite the believer! Last summer I remember the landscaper guys chuckling at me as I walked backwards in the tennis court like a madman. 🤣

[@experimenthealthyketo83]

Wow 🤩

[@mataserda212]

My wife and I just did a 4.6 hike and went to an elevation of 1012 feet. Going downhill was always painful and my right knee would swell up and I could barely bend it. After walking backwards for the past 20 days I was able to go down this hill without a single pain to my knee. I could not believe it, I did not slow down at all. THIS REALLY WORKS!!!!!

[@cherylaotearoa]

WOW!!! THANK YOU

[@madlenj.4644]

will going backwards also help, if the boneposition isn´t right and therefore knee pai occurs? For example because of a crooked hip? And if, you just go backwards on straight ground? For example in you backyard?

[@mataserda212]

@@madlenj.4644 I wouldn't know that but you can try it and see.

[@cameronbartlett6593]

For even more radical improvement, try shitting while doing a handstand and sleeping just on your face. Goals!

[@CarmellaNYC]

How many steps backwards and how many days per week?

[@vonster4117]

I’m a former college football player. Have torn 5 of the 8 knee ligaments (sprained another) and this guy has helped me get my knees back in shape and realize it isn’t as detrimental as most people think it is.

[@hirampeter5467]

Superb.

[@rubliv]

This is a life saver for me. Just got back from a ski trip with knees in pain and history of low back problems. At 65 I have been trying to figure out how to stay fit. This is it!

[@Drberg]

Glad to help! -Dr. Berg's support team

[@mrjon75]

I hope to ski many years myself.

[@patricsteele]

@@Drberg . Sorry to hear you had to back off on the biking. Have you considered a full suspension mountain bike with a hi rise stem(with a 27.5 degree bend instead of 90) in conjunction with aftermarket hi rise BMX dirt bike style handle bars to relieve the pressure on your back?

[@PhaseSkater]

start snowboarding instead!

[@gloriacote2074]

Amazing video. I'm starting tomorrow walking backwards whatever the neighbors may think.

[@nikisaunders2634]

😂😂😂

[@nikisaunders2634]

I'm gona give it a go today ... n laugh at my neighbours ... I'm in so much pain with my left knee I'll try anything 😅

[@AA-pc5oi]

If you walk backwards here where i am from, cop will arrest you. They will think i am crazy!

[@elmastewart8677]

😂😂😂😂😂😂😂😂😂😂 u killing me. Make sure you have a good answer for those neighbors because they'll think you r driving ghost 😂😂😂😂😂😂

[@zbighugh9193]

These exercises turned my knees 10 years younger, stronger. I've tried so many others and these are the only ones that have worked 100%! Thank you so much!

[@maryannedwards5424]

What about stairs? Up? Down? Both? Mary Ann 🕵️😻

[@zbighugh9193]

@@maryannedwards5424 I tried stairs. Very easy to suffer a fall so dangerous. What I did was find a treadmill that allows you to walk backwards. Leave it off. The push against it. I started w/ 50, now I do 130 regularly. My knees are great thanks to do this: strong and pain-free.

[@maryannedwards5424]

@@zbighugh9193 Thank you bigz 🙋 I appreciate 🫂 Just turned 80 in March . . . Senior center close by with a treadmill 🙆!! Although I'm tech-challenged, esp with "buttons to press" . . . and there's a small window in FRONT of the treadmill . . . I can picture myself hitting the (too) fast Button and Flying out the window! (surely I Jest!)😻 Thanks again☕🌻 Mary Ann

[@jdubs604]

I tore my ACL and meniscus skiing about 2 years ago and I’m still waiting for ACL reconstructive surgery because of delays from Covid. This is the only exercise that really helped me with my overall strength and balance pain free! Thank you! 🙏

[@tgw230]

You tore your ACL 2 years ago and it is still torn and you haven't had your surgery? What country do you live in? That's a long time to be living with a torn ACL.

[@billyflanagan9657]

Did you finally get the surgery? How are you now?

[@billyflanagan9657]

@Expo Scotland That's awesome thank you.

[@vcash1112]

Maybe you don’t need surgery , just apply vice after exercise

[@inaina4535]

I admire your intensive, clever work and stubbornness. The fact that you share your knowledge and wisdom for free is amazing. Sadly, not many people would do that these days.

[@johnnygrube]

Fixed my knee after 4 years of not being able to straighten it out, in about a month doing some exercises my knee is now straight. Ben is Amazing.

[@pulsefiend]

do you attribute the healing to backwards exercise?

[@africanstar5814]

'some exercises' care to elaborate?

[@deanterri5761]

I can’t wait to have this kind of results. Just found this today. Cortisone lasted one month for me 😢

[@saja09able]

Oh my goodness! I saw the title of this video by mistake and I'm so grateful! I'm a 61 year old woman. I'm laying down and my knees are throbbing, specially my right knee. I have convinced myself I inherited my dad's knees. I will start the walking backwards exercise as of tomorrow! Thank you!

[@birgip.m.1236]

Any updates? How is it now?

[@lfdez2827]

You are my twin by another mother. I work sales and my knees hurt at the end of my shift, especially my right knee. I'm buying a snow disc and making my husband sit on it for my sled. 😆😂🤣

[@cornypinkuni9519]

Did you manage to try it yet?

[@derekathomson]

Using a foam roller to roll out your thighs can work wonders for eradicating knee pain.

[@judycrisenbery2982]

@@derekathomson what's a foam roller?

[@jeriwestrom3550]

I've always had weak, bad knees. I'm now going to begin walking backwards within my home. Definitely been helped & blessed by your videos, Dr. Berg!!!

[@recuerdos2457]

Have your knees felt a lot better doing the walking backwards? Thanjs

[@deb9784]

Oh my goodness, I walked backwards on the elliptical just now! What a workout! I could feel the burn in my thighs just above my knees! Onwards towards stronger knees and back! 💪 Thank you for the great advice!

[@balokurd17]

I tried this on skillmill, life changing !

[@marciakipp3633]

It's important to put heat on your back, before you get on with daily activities.! The heat relaxes the many muscle groups! Then bending and moving , is much safer! 😊

[@itsbittersweetest]

Wow, yesterday I was released from my Orthopedic , after almost 3 yrs after a catastrophic injury I had in 2019. My injury was femur shattered head, ruptured hamstring mid thigh and quads off knee of my left leg. Have maxed out physical therapy. You both have given me hope! This is just what I needed to hear! This makes so much sense!!!

[@jasonwilcox6890]

hey. seven screws and a plate here, broke both legs hit by Yukon. Keep up the awesome work.

[@dablack69]

The outro is probably the most wholesome thing and filled with wisdom. It's because people get injured/hurt that they've been able to surpass themselves and learn/create new concepts to heal. That is such an important lesson because way too many get easily depressed from their shortcomings without taking the time to acknowledge the lesson that needed to be learned. So we'll said Dr Berg.

[@satveerkaur4406]

We’re all so lucky to have you educating us everyday! You’re amazing, and wish all doctors were like you!

[@jimchoate6590]

Two of the GOATS when it comes to results. I’ve been watching KOT guy and my knees are night and day better. I only watch these guys and am 52 this year and can keep up with my high schooler

[@tammymitchell4770]

Wow, I just tried walking backwards while watching this video and felt instant pain relief in my back & knees! Thanks for this helpful information...I'm sharing with family now!

[@BackToNature123]

We walked backwards on the treadmill on a rehab course (British military) at Headley Court. The group had hip, lower back and knee injuries. They told us to not straighten our leg fully so it made it harder as you're slightly squatting. Thanks for the reminder as it worked a treat when we did it, I can't believe I forgot about that :)

[@Manycoolpeople]

What about leg weights? Rather than a sled?

[@5905-k8v]

I'm trying this in the sprint training centre near Manchester velodrome

[@hiddenhomeremediesrediscovered]

Incredible Dr Berg this video is gold. About 10 years ago my knees were bone on bone and low cartilage, I stopped running. After an MRI scan and the offer of a knee op. I went on my alternative health journey. I now boost my Vitamin D3 and K2 levels with added Home made Bone broth. I can now run comfortably on the treadmill. This new exercise will be a welcome addition to my exercise regime. I Thankyou!

[@camspks]

Could you share your recipe for the bone broth? 🤗

[@hiddenhomeremediesrediscovered]

@@camspks Hi, stay tuned to my Channel and I will create a Video regarding your question

[@maryanncarmody5646]

Oh my goodness….”the body was designed to work right” YES! I just saw Ben on another channel today, and now here. I’m 60 with a bad lower back & knees. I workout 6x/week and now I am super pumped to change it up and see where it takes me. Newly subscribed today to Bens channel as well. Haven’t felt this encouraged about my back/knees….well …ever. Thank you!

[@Drberg]

Thank you for subscribing. Stay safe and healthy!

[@louieb3430]

Ben, I'm 58, and have had major body abuse repercussions from sports after I turned 50. Knees being one of them. Just an FYI for you. Backwards walking with no resistance did little for my knees, but Walking backwards with resistance made my knees feel better almost instantly. I use my weight cable system and my treadmill with the power off. I also have a home made sled which I will probably use at some point too. I've done about 5 days of it and my knees feel way better. Interestingly my feet (which have been my main source of pain and dysfunction the last 2-3 years (Hence adding barefoot shoes and toe spacers,) )have felt better as well. I speculate I'm getting better blood flow, better stretch and better muscle recruitment with resistance. As for my feet and toes, they are working very hard during the backward walking, giving them the same benefit. So for anyone not feeling improvement with no resistance, maybe adding some will work for you as well.

[@DTA-dh5rk]

Any updates on your knees? Have you kept with the sled pulls?

[@nyogrson1]

Ruptured patellar and tendonitis in the other knee...I kneed this guys program!

[@KE64238]

I've added backwards walking since finding Knees Over Toes Guy. No sled or resistance, just flat road, but wow does it feel good. I get lots of questions and looks from my neighbors!

[@dirkmoore4224]

I am 67 and have been walking backwards on the treadmill at the gym. Walking slowly ,1.5 mph at a 10 degree incline. Twenty minutes about .5 mi is a killer but getting easier. Yes I do get some strange looks from people. Thanks! Great interview!

[@liahfox5840]

I've been a subscriber of both your channels for years. You guys had an amazing collaboration! The combination of nutrition and training is exactly what every human being needs. Imagine this knowledge being taught in elementary schools instead of the trash they've been taught for decades. If I had kids, I'd home-school them at this point.

[@Drberg]

Thanks for your support!

[@osint6372]

some of the data is not accurate.....

[@amy-li6yr]

​@osint6372 what do you mean?

[@vision3012]

I am gonna walk backwards until I reach my childhood

[@33grise33]

I love you!

[@lenny108]

Did your knee improve after one year?

[@Seagalfree2024]

🤣🤣🤣👍,....but carefully🚦 not to get to the dipper era!😉😄

[@Ben-zv7ph]

The curious case of Benjamin Button!!

[@nikisaunders2634]

😂😂😂😂😂

[@janm9610]

Been reading a lot about glute strenghtening to alleviate knee pain. I walked backwards and really felt it in my glutes!!

[@Sable1837]

I've been following Ben for a couple of years. I walk backwards on the treadmill (treadmill is not on) at my gym and can confirm it helps my knee pain!

[@carnivoreRon]

I've been the only person doing knees over toes exercises at my gym. Today, someone else did them....YEAH!! I discovered him several months ago and now my knees and legs are super strong. I'm 70 years old.

[@barbfrank917]

My left leg was hurting and it hurt to much to walk down the stairs so I decided to walk backwards down the stairs with No problem and then I see this video. Thank you so much! God bless 🙏

[@jennygater7775]

Walking backwards "up" the stairs is very effective as well.

[@barbfrank917]

@@jennygater7775 I'm 71, I thought about that....I'll need to give it a try 🤔

[@jennygater7775]

@@barbfrank917 provided you have a rail 😉

[@barbfrank917]

@@jennygater7775 yup

[@experimenthealthyketo83]

@@jennygater7775 !! I’ll try that!! Thanks for posting!!

[@shukeelc5177]

Probably the best channel for practical health and fitness advice. My knees are painful from years of squats of 230kg and leg presses of 480kg at a bodyweight of just 80kg. I get pain whilst hiking or even climbing stairs. From now on my life is definitely going backwards to go forwards

[@lexnouwens1894]

Last week, I got told by my physio to find a ramp and walk backwards to address my knee pain. Watching the video walking backwards. Thank you for the suggestions.

[@kaykay4632]

Very interesting topic today, I walked backwards for 5 days to relieve the pain and stiffness in my knees and it really worked

[@brunosantiago4849]

with or without weights ? thanks

[@ShawnDavid91]

HELL YEAH! This is a collaboration I can fully endorse. Knees over toes and Dr. Berg. you two have helped me rebuild my body and I'm extremely grateful.

[@JulesLife]

I’m coming up on a year doing Ben’s programs and I can see a future with NO knee pain. As an ex sponsored skateboarder in his late 30s that’s a big deal.

[@chiomagoodluck9540]

This guy is a genius, I just did the back walk now and I felt a great relief on my knees. Thanks for this.

[@kristinataddei8138]

I wish I had known this before I had both hips replaced.... Ben Patrick is brilliant!!... it's a shame he had to get hurt to find this out, but look at all the good that came out of it, and all the people he is able to help(young and old)....I feel like I've got the teachers cheat sheets to good health on this channel....thank you a million times over Dr. Berg, you and all your helpful guests....I could just cry for joy!!...

[@donnagarner6007]

This is sooo cool! I started walking after I retired. I began walking backwards because I thought it might help my coordination, but I'm glad to hear it is also helping my overall leg strength. I also go sideways- both sides. Thank you both!

[@Drberg]

You are very welcome. Be well!

[@MarionMM]

I've always intuitively walked backwards up hills as part of my workout routine because it felt right on my knees, and despite the crazy looks I would get. Glad to know I'm right. :)

[@fidelcatsro6948]

0:00 Introducing Ben Patrick: The Kneesovertoesguy 3:36 Ben’s story 6:53 Why you should exercise backward 17:26 How to exercise backward 23:03 Which muscles are affected by exercising backward? 25:50 Balancing backward and forward exercise 26:57 Balancing flexibility and strength 32:00 Final thoughts 34:48 Thanks for watching Thank you Dr Berg!

[@TrulyYours07]

THIS VIDEO IS INSIGHTFUL AND VERY MUCH NEEDED, AT SUCH A TIME AS NOW IN MY LIFE🙏🏾🙏🏾🙏🏾

[@fjp9]

the timestamps are in the video and description.

[@JacquelineMcIntoshNo1]

Thank you Mr. Catsro. Cheers!

[@spongebobsquaretits]

@@fjp9 dont upset him, he thinks hes some sort of hero

[@Agapy8888]

Thanks Fidel. Appreciate it.

[@yvonneschofield3674]

Iv had knee problems for years. I found walking backwards took the pressure of my knees. But thanks to this information l will take your information on..God bless you both..❤😊

[@ms.jackson9794]

Wow 😮 you guys have no idea how much I need this, had meniscus surgery due to a car accident, and I also have a disk in my lower back but I swear the pain is due to my knee pain, I used to walk backwards and as I think about it I was much more flexible and energetic.. thanks guys 🙏🏽

[@renupunjabi9482]

I survived in an accident almost 15 years ago but ended up with right leg disability. Post which even if i go for walks or workout my legs, I fall very ill that I've been asked not to do lower. I'll try this slowly taking baby steps. Thanx to both of you 🙏🏾🙏🏾🙏🏾

[@markt9438]

One thing I remembered that walking up a hill backwards is strengthening muscles that are directly related to your heart and strengthens your circulatory system it makes sense because you don't use those muscles so that's like a complete balance to your system I just did 100 steps I feel a good burn in my knees and it was effortless I'm going to continue doing this thank you doc

[@melaniewoolley459]

Wow Dr. Berg! This video has blown my mind! Through following your expert IF & dietary advice I’ve dropped 30lbs since January and have transformed my digestive system…oh…& as a bonus…my thigh cellulite is disappearing (hadn’t expected that!). The only remaining niggle I have is pain in my right knee…and now I have a solution for that too🙌 thank you so much for all you do. You are a true healer❤️

[@Drberg]

Very glad to be of help. -Dr. Berg's support team

[@janellapaul9110]

Did you follow a Keto diet as well with the IF? How long did it take to loss the 30lbs?

[@melaniewoolley459]

@@janellapaul9110 I have reduced my carb intake, though will have a small amount occasionally. It’s taken 3 months. My biggest downfall was snacking in the evening. The structure of IF helped me ditch that habit, which reduced my overall daily calorie intake quite significantly.

[@janellapaul9110]

@@melaniewoolley459 3 months wow, this is amazing. Continue taking care of yourself. I'm doing IDF and trying to lose weight along with making sure I eat well. Did you incorporate exercise?

[@melaniewoolley459]

@@janellapaul9110 I focused mainly on walking for the first couple of months, as I found intense training counter productive whilst I was focusing on losing weight. Now that my body has adapted I’m feeling stronger and am now incorporating some resistance training too. When my energy dips, I hold back on the training and focus on walking and meditation/relaxation. Listening to your body and adapting to suit hormonal changes, etc is very effective. Best of luck on your journey👍

[@negarn4525]

Thank you and i can't thank you enough for this amazing informative video. I was working out for the past 7 years and all of the sudden got the horrible knee pain for the past 2 months and tried everything but didn't work. It was end of the world for me skipping my leg day.Walking backward has minimized my knee pain alot. Thanks again

[@gina_borrman]

Actually, I’m doing the backward walk while listening to your podcast. I think it makes sense, no pain rather than forward walk. My knee pains are just starting, so doing this” baby steps “ backwards style will surely help me to enjoy using my knee and help heal the natural way. Thanks to both of you. 🇵🇭🇺🇸

[@tessrobin4548]

Also stay away from dark carbonated drinks such as Coke and Pepsi. These will demineralize your bones!💥🙌

[@asishb6673]

Ben saved my life. I was undergoing severe knee pain for over 4 years due to my improper martial art training. No physiotherapist or you-tube gurus could save my knee. Fortunately, I started following Ben's videos. After just 3 months my knee got fully recovered!. Now I feel great strength and control over my knee joints. Dr.Berg and Ben,you guys are just awesome

[@TheKneesovertoesguy]

That’s incredible!!! I’m so happy to hear that!!!

[@asishb6673]

@@TheKneesovertoesguy Thanks a lot man

[@experimenthealthyketo83]

Wow. Cool. How much did you have to exercise your knees and what Ben’s exercises did you have to do?

[@asishb6673]

@@experimenthealthyketo83 Reverse walking, sledge pull , asian squats, ATG split squats and body weight leg extensions . I started with low intensity and gradually increased the frequency of workouts.

[@asishb6673]

by body weight leg extension I meant reverse Nordic curls

[@pushpa6378]

Omg I’ve had knee pain for over 4 weeks now I’ve been taking tablets & applying heat cream on my knee & leg. It’s left me feeling awful & not being able to sleep well. Thank you for this video dr berg.

[@tamib711]

I had 8 ankle surgeries. They after my 7th they had me walk backward on the treadmill. Totally rewired my brain and strengthened my ankle. Lost my limp and the pain so there is definitely truth to this. It works on many levels

[@TheKneesovertoesguy]

That’s amazing!!!

[@rosierosie62]

@@TheKneesovertoesguy Hi Ben, I am a sixty year old woman and very interested in your videos. Where should I start at your channel, meaning which videos to watch first? I do not go to the gym, no sled, like to exercise outdoors hence no treadmill. More of a slow jogger, hiker person.

[@Drberg]

Glad to know that you liked this post! -Dr. Berg's support team

[@briannab5296]

@@rosierosie62 .. good question.

[@experimenthealthyketo83]

Cool 👍 thanks for sharing.

[@jonjones5152]

600 and 200 meters is a very agreeable weekly total! It might be the perfect amount for me - for starters. I don't like giving my knees and restrictive pain too much undue attention but , Ben and Doc - for at least the last 3 years I've been , most of the time , unable to walk. It's all I can do to hobble around the supermarket after cycling there. When my crappy bike was nicked I was literally housebound for 2 or 3 months until I could get a replacement bike... and I've always been grateful and found it to be pleasantly quirky that although I cannot walk (much) I can cycle fine. I do though , when I need to get up a kerb for example - have to stop and lift the front wheel up/over the kerb. I prefer to stay on the (thankfully) wide pavement for safety reasons , cos if I suddenly have to slam the breaks on , usually cos of a crap driver who isn't half as aware as yer average cyclist must always be (btw I'm not one of those cyclists with a terrible attitude towards car , lorry , bus drivers.) , that sudden breaking is terrible for my wrists and certain knuckles. My ankles , toes , Achilles heel and various arthritic spots around my feet are bad... Slamming my feet down just isn't a option , it'd set me back to say the least! People are generally decent but even on a plenty wide pavement I have unfortunately discovered how quick to judge a large % of people are.🙄😅 Hahaha whatever - it's all just a part of this life's contract - as is my RA...I am being told to FIX UP , OR be of poor health physically , mentally and Spiritually until my meat puppets heart stops beating. Gentlemen - this is a awesome 35 minutes 🙏 and I'm only on minute 27👍 Thanks so much for the inspiration and uplift 😊✌️🙏

[@svx7856]

I recently broke my femur in a car accident which also resulted in a knee replacement. Looking forward to getting out of this wheelchair and incorporating this into my life. Thanks for the video Dr Berg!

[@DTA-dh5rk]

Any updates?

[@raymondsmith2040]

I've been dealing with bad tendonitis in my left knee for a couple months now. A couple weeks ago I said enough and wanted to get some new squat shoes thinking that was the problem. Then I started reading up on proper knee warmups and mobility and applying them to my own knee. Just had the first knee pain free leg day in a while all from focusing on warming up and mobility around the knee.

[@brendanelson9635]

I found Ben's program 8 months ago. My feet and knees hurt so much my mobility was zero. The video of his mother's progression in her journey inpired me to try this. I happy to say I completed my first small hike yesterday with hills. I found my Outlook and attitude was better as well. My friends noticed too! I thought my active lifestyle was over. It isn't. I turned 62 a couple weeks ago. Thank you Ben for this. You are amazing and helping alot of people. You too Dr Berg!!! I'm looking forward to the video of the dunk. You will succeed!

[@jmullens31]

This is amazing and the timing couldn't be more perfect. I just had surgery on my meniscus 3 weeks ago and I need to start exercising to strengthen my knee in preparation for a 25 mile backpacking trip I have in June.... I live in a very hilly area, so walking backwards uphill it is!!! Thank you so much for this video

[@markklepac540]

I followJoel wallach, and and Eric Berg, you two are essential for my nutrition, and health, I'm 73 years old with no back pain, no joint pain, no headaches no medications whatsoever, 0. Just ran a Marathon, trailing up to 14 miles up to Mitchell,12.2down, with my son and grandson. Thanks for all you do, also ride bike and play guitar. Good for you to be learning guitar, it really gives you peace and calming in your life.

[@giseliapereira5914]

2024 - I’ve developed inner knee pain and I discovered it’s due to my sciatica lower back pain. I’m definitely going to try walking backwards up a hill. I have watched people walk backwards up a hill in the park and just figured it made it easier to walk up the hill, now I realize it’s an exercise to relieve pain. 🇨🇦❤️🇨🇦

[@williambunting803]

This is brilliant, I have some thing to try to solve knee pain. As a young person I discovered that you can apply the most pressure doing things like push starting a car or moving a loaded wheel barrow up hill by pushing and pulling backwards, and I did a lot of that. Now at 71 I am starting find it difficult climbing stairs mostly due to knee pain. I try to do this without damage. I decided a while ago to start strengthening my legs with deep knee bends. All that did was bring on knee pain rapidly. I can actually run up stairs painlessly by taking 2 steps at a time, it is the short step up that causes the problem. The other thing I discovered at my age was that I have forgotten how to jump down, so that is one of the exercises I am doing periodically. Jumping down both feet to land on a hard surface and remind my body how to do it.I am going to give this workout a good effort. Thanks very much.

[@Drberg]

Glad to know that you liked this post! -Dr. Berg's support team

[@yurrintinckelsonn812]

Try Wim Hof too. Trust me.

[@plainsimple442]

Going to follow the program. I refereed hockey until I was 71 and felt the difference from skating backwards. I am now 80 and hiking with a little knee pain, so looking forward to this so that I can do more mountain hiking. Thanks Dr. Berg and Ben Patrick!

[@rhondamontiel3827]

This makes so much sense. I knew that backwards felt better it's just difficult to fit into my exercise but now I know why it really is better. Yay! Truly a simple solution 👌

[@pnp8849]

Same here and even walk backward when dragging heavy wheel burrow but I didn't know this is solution to the problem. Will add this to all my daily routine.

[@Drberg]

Excellent, thanks!

[@bennyhayes4283]

Great, guys. Been following both of you for a while. As a PT assistant with many years experience, Ben's information is super. BTW, if you don't have access to a sled or tread, an old cheap tarp will do. Load it with gravel or weights or dirt, and maybe attach a rope. Pull it backward.

[@patriciadeane7250]

This is very enlightening…….I’m due for two knee replacements & elderly but you have given me some hope. I am going to start doing some walking backwards…….all makes perfect sense. Thank you!

[@cuniestrada]

This was such a great and timely video! Recently did something to my knee and have been looking up everything I could on how to strengthen both my knees so I can continue with my heavy lifting. This is also so helpful for my eternal lower back pain from my 20+ yrs of sitting down for work. I will definitely check out more of his videos and implement some of the exercises in my routine. Thank youuuuu!

[@gamerx30]

Man 2 of the best fitness and health youtubers. This is GOLD man.

[@terristewart6119]

This makes PERFECT sense. I work with a lot of older adults & they lose the ability to move laterally & backwards. I will add some more backwards walking to my programming. I bet backwards water walking holding a kick board to add drag would be good also. And with my monster band I will add that warm up exercise to my personal training. Thanks for the excellent video!!! I am anxious to try this out!

[@linwoodpowers656]

I started the sled pull about 4 weeks ago. I just pull it backwards with weights. My squat workout went up already and I did the workout very hard. Also, I'm not near as sore either. It's amazing. Thanks for this information. It's so beneficial.

[@TH-eb5ro]

Have you seen the book 'Built from Broken'?

[@whistlewyouwork]

This is great information. My husband and I (both 67) want to stay active; we love hiking and traveling. He just recently developed some knee pain, so I found this channel. It makes total sense (I'm a retired rehab therapist). We don't go to a gym, but do have hills, an elliptical machine and a treadclimber. Thanks for this great video.

[@hirampeter5467]

Unfortunately I don't understand this presentation very much Is a treadmill beneficial as I have one.. Please explain. Thanks.

[@loripalmieri1205]

​@@hirampeter5467 in the video they mentioned walking backwards in a treadmill that's turned off

[@pnp8849]

Ran backward at the park today to see if it help my sprained left knee. Initially it was stop/go and stumble from pain but about 30 min in the pain gone completely. I did noticed lean body back like pulling sledge works the best. Thank you to you both I owe you...

[@daws817]

Just went and bought patrick’s book knee ability zero and excited to learn this. Had ACL and meniscus surgery, reinjured that left knee and had reconstructive surgery on it while on a treadmill. Definately doing something wrong and need to readjust my training. Thanks for this video Dr Berg!!

[@arfurdaley6399]

Wow !! Love this ! This chap knows his stuff !! I hurt my knee during 2020 lock down. Done various bits of physio to little effect but this looks like a contender to finally improve that 😁😁

[@rainncorbin8291]

I can relate to knee pain. Twenty odd surgeries and eventually a knee replacement that resulted in losing the entire leg. I had shattered knee cap, torn ACL twice, torn minuscus, it was never ending. I try to take care of the one knee I have left. There's some arthritis in there but I do alot of hopping and it's important to land properly. Wish I had this knowledge before on the other knee. I do backwards in my wheel chair going up my driveway which is a pretty steep grade. I have only injured the remaining knee once, putting too much weight on the leg press at the gym. I sprained it. Lesson learned. I work with a personal trainer now. I'm 56 by the way. And I do use a wheelchair. Great video. Thank you both

[@forpeace1580]

This was great! I am so inspired!! I am a 62 year old female, in search of how to build muscle around the knee and and oh my goodness here is this video! Love when the algorithms work for the good!!

[@Drberg]

Wonderful!

[@brandoncausey645]

Finally doctor berg!!!! My favorite fitness KZbin! So glad you collaborated. Ben is a hero to me and his practices are the future and have saved my knees.

[@izzy9132]

I'm so glad to learn this. At nearly 70 this woman's quickening loss of muscle mass is frightening to me. Like Dr Berg I'm taking on aging as a challenge. Here in my area of flat Florida I get cardio workouts by walking bridges and car park garage staircases. After acclimating myself to this will do the bridge inclines backwards and figure our which garage car ramps have little traffic. Can't wait to feel new muscles strengthing. Thank you.

[@Drberg]

Awesome! Glad you liked the post! You're most welcome!

[@karendevries8219]

74 here but lucky me in hilly Florida ...gonna start tomorrow.. Started IF too!

[@Agapy8888]

Wow. This is life changing info. Imagine how many knee surgeries and replacement will be saved.

[@jennifermikuluk2357]

I wish I found Ben before my RTKA. Trying to save my left knee. The resident Docs at work told me about him. They all do his workouts to keep their knees healthy. TKA is a horrible surgery and building my function back, 6 months post op, has been a journey. Thank you!!

[@duane8596]

Thank you for this video! I'm 66 years old and have enjoyed hiking for many years. I was starting to have so much knee pain that I was going to give up on hiking. You have given me new hope.

[@jordanwatt5526]

the greatest collab of all time🥰🥰🥰

[@TheKneesovertoesguy]

Wow thank you!

[@danielk6477]

Daily backwards sledding has changed my life and Ben Patrick stuff is the legit game changing

[@mjslov3]

What an amazing collaboration!! Thank you for having Ben on! He has so much to share with the world and is changing so many lives, including mine! ❤️🙏🏻

[@Drberg]

Glad to know that you liked this post! -Dr. Berg's support team

[@Utx55]

Thank you so much Dr Berg and Ben for this amazing information. I had knee surgery 5 years ago. Last year I was told I needed both knees replaced which I don’t want to do. After my knee surgery I was in so much pain and decided to try going up our stairs backward. The pain was way less but I knew that was not a safe way to climb stairs. I will be trying this starting today. Thanks a million again to both of you.

[@theunbutcheredcats]

Very good information! My knees are bone on bone basically but they still work. I will be applying the techniques I learned here today. I'm currently in process of building my quads & legs muscles. The walking backwards is getting better. I love this!

[@mariap.894]

@theunbutch Do not forget your glutes and pelvic floor they are a powerhouse!❤😊 Good luck in your journey 🎉

[@catherinesiley5389]

I've been following him for awhile, his program is just fantastic.

[@TheKneesovertoesguy]

Wow thank you so much! ❤️

[@christopherguarnieri7439]

Agree with this statement as a occupational therapist. Sled pushes and sled pulls are very important for knee health. Most people and athletes have over developed quads and lack of focus on the hamstrings and stabilizing muscles in the lower body.

[@paulblake1164]

I've been using backwards sledging for about 3 weeks and the improvement of my legs has been Incredible! I'm even able to hold at the, bottom of a squat for longer, hip mobility has improved also!

[@83dvl]

Can i ask how much weight do you put on the sled

[@paulblake1164]

@@83dvl Good question? The sled is 35kg and I'll add any additional weight from 1 x 25kg or (1 44lb plate) 3x 25kg plates it has taken time to build up to this weight. Also I've use a one meter chain that can withstand 800kg with 100kg spring clips from the sled to a weight belt . This is so I can sled with full confidence. You can find the chain and clips at a DIY or hardware store . Hope this helps .

[@83dvl]

@@paulblake1164 Yes very much thank you

[@pattifewer8522]

This is so amazing. When i walk uphills I always walk backwards because it’s easier for me but I have never put much thought into it. I just do it naturally. Huh who knew. Thank you so much!!!!

[@michaeltmclaughlin]

Incredible interview. Brilliant people who are committed to helping others. Thank you!!

[@Drberg]

Awesome! Glad it was helpful. Dr. Berg's Support Team

[@bojandikov7056]

AMAZING!!! By following both of you, I had an idea 2 years ago that you should get together on a podcast and now it really HAPPENED!! What else can I say when both of you changed how I see training and nutrition!!