How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]

[@toneandtighten]

Did you try the exercises in this video? COMMENT your experience below! Now if you have pain UNDER or AROUND your kneecap, the exercises I would recommend for that problem look a little bit different. You can check out that video right here: kzbin.info/www/bejne/oX2ueY2dqsSWsKs

[@AnthonyZ94]

Had major reconstructive surgery at 16 went through a lot of craziness in the service and trying to lift after being sedentary for 8 years. My ankles are messed up, would like something for that too

[@--Nabe-rius--]

Would it be ok to do some of these while in a bath tub in hot water?

[@MarkADC08]

how many times a day can we do this exercise? or is it once a day only? thank you!

[@Dgromik]

Thank you so much! would you have a video that might assist with strengthening excercises that aid knee discomfort when I am at the bottom of the squat + contract to drive UP - the 2nd half of the movement?

[@vincentzerboiii1452]

Is this meant to be done daily?

[@AndyMeads93]

I've mentioned this in a previous video you have done on patella tendonitis. Before finding your video I suffered for 15 years with this, I'm 31 by the way, yet no one (doctors and knee specialists) ever figured out what was wrong with me. I'm forever grateful to your videos because it literally changed my life. I'm now close to a year pain free after 15 years of suffering. Thanks again.

[@oliverrees9422]

I felt this completely

[@hoyoufatforreal]

❤❤❤ love this go Andrew!

[@Mailman316]

I’m about to have a prp injection in my knee. Have you ever had that? I’m feeling a little anxious and I hope it works. I have a hard time trusting doctors.

[@AndyMeads93]

@@Mailman316 Ive had steroid injections before, not sure it's the same thing though. I understand you're nervous but the injections are interesting, for me they felt like my knee went numb for a while so it was a relief in a sense, it just didn't last very long because they weren't injecting the problem. I say this as my experience and yours might be completely different. I will say though when you have them, make sure you rest up. All the best mate.

[@adawg848]

​​@@Mailman316I just had Prp. I was very skeptical. Worked amazing for me. The doctor I saw was pretty amazing though and trustworthy.. Makes a huge difference. I'm with you about not being too trusting with many doctors from experience. Hope it works great for you.

[@devotedolphin2200]

Stretches: Cross Friction Massage: 2-3 min Patellar Mobilization: hold 5 sec for 2-3 min Sidelying quad stretch: 20 sec x 3 set Quad set: hold 5 sec 10-20 reps x 3 sets Straight Leg raise: 10-15 reps x 3 sets Isometrics: Wall sits: 45-60 sec x 3 sets Spanish squat: 45 sec x 3 sets Eccentrics Box squat: 10-15 reps x 3 sets Reverse lunge: 10 reps x 3 sets

[@EternalTruth2222]

Thank you 🙏 😊

[@nevo6433]

Thank you🙏🏻

[@mkkp9861]

Preciate it

[@ishiki_ōtsutsuki]

Thx

[@umbaku3854]

Can i ask a question brother? Like how often should i do those within a week?

[@awenopasaber]

I don't know what kind of brujería is this, but in just TWO DAYS doing this my pain decreased A LOT. After running a 1/2 marathon, I dealt with pain for about two months. Now the pain and tightness is almost gone. You're a genius.

[@bernardoroldan2800]

Thanks for sharing your comment! My son is a soccer player and is suffering from this. How often do you do these exercises? Every day? Thanks!

[@di-egohumilde4515]

@@bernardoroldan2800yes, everyday

[@awenopasaber]

@@bernardoroldan2800 I've been doing it 3 times a week.

[@awenopasaber]

@@bernardoroldan2800 Hey! I've been doing it between 2 or 3 times a week. When I train legs I try to incorporate some variation of the squats too. But 2 or 3 times per week should work just fine.

[@osvaldo2460]

😂 that’s hilarious but true

[@Roundanround]

Thank you 🙏 Liked and subscribed 1:59 cross friction massage 3:12 massage with knife handle 3:45 patellar mobilisation 4:41 bench quad stretches 5:34 standing quad stretch 6:21 quad contractions (bench) 7:11 straight leg raise 8:49 wall sit 9:54 Spanish squat 11:31 box squats 12:54 slow reverse lunge

[@umbaku3854]

Can i ask a question brother? Like how often should i do those within a week?

[@Roundanround]

Well, in my experience with any injuries it’s totally dependant on the severity of the pain and how strong or balanced any other connected muscles are. If it’s a small ‘tweak or twinge’ you should be good with a couple days rest then do the rehab every day. Anything more severe then take your time start slow. You need to listen to your body. From my experience good indicators are the type of pain you feeling. If pain is felt as sharp ‘stabbing pain’ or there is very noticeable swelling then the first thing you should do is total rest for a good few days but again listen to your body as you can rest too long also. AFA rest goes with knees or other leg injuries that usually means sat or led down with legs straight not sat on a chair with your legs in an L position or standing/walking around. Definitely DO NOT sit on an office chair or similar and get into the habit of ticking your legs under especially for extended periods injury’s or not. (That was the injury trigger for me) Ice also helps in the initial phase and so does compression. Slip on knee braces like BJJ guys wear are perfect but what ever you can use to wrap around will work. Usually when the pains starts to become like ‘hot pain’ you can start to slowly ‘feel it out’ RE excercise. IME when you get to aching dull pain that feels like a good yet slightly painful experience when pressed into you should be doing rehab daily. Best off to start slow tho if unsure and skip at least 24hrs between. Taking your time is paramount. When you rush you can just end up with more damage which means more scar tissue which means longer rehab and potentially additional injuries or im alances from othe muscles compensating and/or an injury that keeps coming back until you slow tf down. When you begin to the stage of strengthening, kinetic warm up with a warm bath or shower before doing rehab helps for me and ice or cold bath/shower a few hours after excercise. And still keep resting in between as much as poss. Again listen to your body, pay total attention not only when exercising but when healing to. And BREATH, in fact breathing exercise alone will increase your recovery rate. “No pain no gain” is the truth when it comes to life lessons and wisdom but it’s an overhyped philosophy when it comes to training.

[@Roundanround]

TLDR- (my experience) learn to know your body (it’s unique), feel it out depending on pain severity, rest without bending legs, initially use Ice and compression, “good pain when pressed is a good indicator you should be re-training and massaging regularly, don’t rush or things get worse, every 48hrs is good to begin with, kinetic warm up with warm water bath/shower helps before and cold bath shower or ice helps a few hours after. And Breathing exercises plus keep focusing your mental attention on the area that needs healing also help speed up healing.

[@ehlava7331]

thx for this

[@williepowers5730]

As a 40 year old former college and professional basketball player, I thought my days were completely over from knee pain. Just 2 days in and actually contemplating city league rec ball. Thanks so much!

[@toneandtighten]

You are so welcome! Happy to hear this helped!

[@Saed-kr7jk]

​@toneandtighten hi sir, this did give me some relief, but i wasn't feeling very well whej i finished the exercises. What should i do ? Check out more videos, maybe my problem is not this ? Or keep doing the exercise for more than one day ? Thanks in advance

[@daeralda]

Apparently I injured my knee last year and didn't realize how bad it was. Took it easy until it felt better and then it would hurt again, and the cycle repeated until a few weeks ago when we diagnosed my injury. I also have a minor medial meniscus tear. The massage feels alright, and I can get through patellar mobilization. I can only do one quad stretch before my knee starts to burn. Firing the quad increases burn to uncomfortable levels. This is where I am stopping and resting with heat. It's been about a week. Day to day walking, as needed, is much more comfortable again, so things are moving in the right direction. Will gradually increase the amount of these exercises over time to ensure I am healing and not causing re-injury. Thank you.

[@brentclark155]

I was in search of relief for my patellar tendinitis when I came across this video and I’m really happy I did. Been doing the first 4 steps/exercises for the last 5 days and I’m blown away by the reduction in pain. For me this has been working, thank you!

[@toneandtighten]

Great to hear!

[@aarondavid5866]

how do you know when to stop

[@aarondavid5866]

@@toneandtighten how do you know when you can stop?

[@ViniJr-jg7se]

@@aarondavid5866maybe when you feel that the pain is getting less day by day

[@abhishekkannan7121]

How do youn know when to stop

[@jimrucker5726]

Had two injections for this problem, first one worked for 3 months second one for 45 days. Surfed up on this and it has almost eliminated the pain by next morning. I'm in the program, not to mention all the other exercises I need to get into since I just turned 80.

[@michaelherweg7421]

do a followup post in a month

[@jim06190]

I’m a ballerina and I just started having this pain… I have a performance coming up so it’s impossible for myself to take a break. Using KT tape helps a lot, but I will definitely need to try these exercises!!! Thank you for posting this, it helps me so much

[@toneandtighten]

You are welcome! I am so glad these are helping!

[@dragonshane]

OMG, thank you so much for this. I've not needed to go to a doctor almost all my life. I'm 47 now and realize that it may be unavoidable. I'm a mail carrier and we just got new trucks, it changed the way I move and working different muscles & joints. I watched other videos to figure what this knee pain was, just underneath my kneecap. Found your video to do something about it. I really only did the cross-friction massage and the pain is practically gone. I still have some mental fear when I squat down and I think there's still a tiny bit of pain but it is reduced to 1%, so much better now.

[@Enzo-qg7gr]

I’ve been doing this for 2 days and it feels much better. I’ll update you guys next week

[@nice4955]

Same lol

[@toneandtighten]

Great! Thanks for sharing!

[@imnotleohaha]

update

[@--Nabe-rius--]

It's been a week bro you gotta drop an update. Really invested in this.

[@Enzo-qg7gr]

@@--Nabe-rius-- sorry I forgot abt this since I memorized the workouts, but yeah it’s helped me out a lot, my left knee feels much more stable and it’s giving me hope that everything will be normal again

[@Rukiisdb3st]

I was told to do an MRI for my pain. I'm poor so it wasn't option. This video made me walk normally. Thank you so much, my man! 🥰

[@toneandtighten]

You're welcome!

[@waterdust4648]

I feel you sis 😅😅

[@MARKGOEBEL-p4d]

This video has saved me. I train in Brazillian Jiu Jitsu and I'm 49. The pain was so bad I had to stop training right before a tournament. I found this video a couple of days before the competition. I was able to compete but after it was all over my pain came right back. I've been using the exercises in this video for the last several days and I'm 99% healed. I'm able to get back on the mat to train for the next tournament, Thank you for this.

[@toneandtighten]

What wonderful news! Thank you for sharing!

[@TheImrankhan3]

Thanks! Super helpful and provided immediate relief

[@toneandtighten]

You're welcome! Thank you so much for your kindness and support!

[@soulaudacity555]

My friend who is a DPT referred this video to me for my knee pain and it didn’t disappoint. Thank you!

[@toneandtighten]

Oh, great! Glad you like it!

[@qgtm91]

Wow man, I was about to go to the doctor because I’ve been dealing with this for a long time and kept ignoring it, it got progressively worse but doing this I instantly feel better, my knee isn’t popping at the bottom. Thank you so much 👋🏽 I will continue these weekly

[@toneandtighten]

You are welcome! I hope you continue to see an improvement!

[@LisztyLiszt]

Patellar tendonitis is a little like plantar fasciitis, in that just resting and hoping the injury heals itself is not going to work. You have to actively work on the injury. I had plantar fasciitis for two years, and man, it's as tough on the mental health as it is on the affected foot. I have had patellar tendonitis now for the past few weeks so hopefully these exercises will heal it. The second half of the video mentions it, but in the first half too I would emphasise that any muscle exercise in one leg should also be replicated in the uninjured leg. Okay, now for some massage and stretch.

[@kouchaq]

THIS ACTUALLY WORKED!!! THANK YOU SO MUCH

[@trainomat7965]

my GOD! I´ve had my Patella relocated 3x in my youth and did not work out then. Now i started working out, and could never straighten my leg without pain. But just the Massage alone instantly let me do all movment painlessly! thank you very much

[@floragarcia9516]

Thank you so much for this!!!! This pain wasn't allowing me to work! I just started yesterday, and today was a pain-free day! Thank you!

[@toneandtighten]

You're so welcome!

[@objectivityisourfriend9631]

I'm a dancer (semi-professional, belly dancer, 45), actually, and this really helped relieve my pain today. I am also taking a three-week international trip in a few days and was terrified I'd be unable to walk comfortably during it! So thank you so much. We dancers do lots of deep (grande) pliés or even small (Demi) pliés that can really irritate this tendon!

[@toneandtighten]

You are so welcome and safe travels!

[@garyandtricia1]

Love your content. Would really like to see a vid for people with detached rotator cuff injuries.

[@dancingmonkeysyuh3464]

I had this injury for so long for 8 months thinking I am too late but never mind it got fixed thanks to this tutorial

[@Moonlight-sb8tg]

How long it take to work?

[@senseil9013]

Did u take meds also?

[@westbrookmvp4789]

@@Moonlight-sb8tgdid you ever try it for yourself?

[@imtiazali452]

Going to give this a try after having this for 2 years . Spent thousands on physios , chiropractors, shock wave therapy etc!!

[@Aminekarkacheee]

Update?

[@ganalord]

I've been running daily for 1 month about two weeks this pain started in my lower part of right keen So I took week off after that I tried to get back to running but the pain persisted thanks making the video man I will try it and update on the results.

[@toneandtighten]

Thanks for sharing!

[@ismaelvportillo]

Any updates?

[@AVANTAGEYT]

Update

[@TickleMyFunnyBone247]

Do you have an update?

[@TickleMyFunnyBone247]

What's the update? Are you able to run again?

[@Rafa-fp4ih]

I've done exercises from the previous video, and after a few weeks, there has been much relief. I still feel some pain during running, but it's much better.

[@Rafa-fp4ih]

@babyzoe9147 3- 4 times a week

[@rme1383]

I quit running so sad

[@jeffersonesteves4759]

​@@rme1383 I quit my sports 😢

[@petermihok5863]

Amazing exercises! I've been having this knee pain for more than half a year now and with these exercises I can really feel the work being done in the areas around the knee. Especially, the wall sit. I can't hold in the wall sit for more than 20secs, haha. Now I know why my knees hurt when I go for a run...my quads are super weak.

[@toneandtighten]

So glad you found this helpful!

[@sonalirana8959]

You excercise are so effective. I ran a half marathon and my left knee couldn't take on any weight. And i thought this will go on forever i took muscle relaxants thinking that it would just go away but it didn't. I couldn't use the stairs and I couldn't even run or workout anymore. Then I came across your video and just in one day !!!! My pain has reduced a lot. I just can't thank you enough ❤❤❤.

[@toneandtighten]

I appreciate your comment and support!

[@vyjayanthitulasi5214]

I had severe pain on patellar tendon.. I thought I got knee pain and got depressed so much.. Can't say how fortunate iam because I searched for some knee pain exercises and I found this video.. Then I did all of these exercises for just two days and that's it.. It's been one week there is no pain at all.. Thank you so much for providing this video and helped me🙏🙏

[@darrenl8758]

Thank you so much , I had a tibial plateau fracture 2 months ago with orif surgery, I cannot sit for more than 30 min without getting pain below the knee. I came across your video today and did the massages and I am now sitting pain free🎉🎉🎉🎉

[@toneandtighten]

You are so welcome! This is great news!

[@endoestreal]

Thanks!

[@PatrickStar_24]

Thanks doc, just completed a high mileage running training block. Your videos have been the best for helping me overcome injuries that have popped up. Getting ready to start another block and here I am 😶‍🌫

[@toneandtighten]

Thanks so much for watching!

[@أبوصالح-ت7غ2ق]

Please tell me can i do these exercises every day or every two days?, and can i put ice ater the theses excercises directly to reduce the inflammation, and the final question can i put heat during the day ?. (I hope to answer my questions and soory for lating ❤)

[@bjeei2659]

how's everyhting going?is is still inflamed?

[@أبوصالح-ت7غ2ق]

Yes i tried these excercises and the pain increased , i think because i did it evey day .​@@bjeei2659

[@bernardoroldan2800]

Did he ever got back to you? My son plays soccer and is suffering from his patellar tendon Thanks!

[@أبوصالح-ت7غ2ق]

@@bernardoroldan2800 IThe only treatment for this injury is to apply gradual load with daily exercises on the tendon, but gradually until the tendon becomes stronger

[@boosteau]

New to the channel- thanks for your videos. I've suffered with patellar tendonitis (jumper's knee) for the last three years and hoping these exercises get me back to playing sports pain free. I've never had a traumatic knee injury in the past but have a played a lot of basketball over the years. One day while playing full court I got this shooting sharp pain in the patellar every time i'd make a cutting or sudden movement. Fast forward three years and its still going on. For reference, i'm not in bad shape, i'm about 6"3 230 and try to stay fit, but just have not been able to get rid of this patellar pain where I can play sports at 100% again.

[@RAHUL_ROR_]

it works ?

[@jakewestbrook3911]

Any updates?

[@petersqualls]

I recently did some intense jump training (e.g., jumping rope for an hour). It caused a lot of pain in my knees, and it barely seemed to go away. Now, I've been doing this type of workout for about a week, and finally, I'm not limping anymore, and the pain is completely gone. Before that, I rested my leg for two weeks, hoping that would help, but it didn't. However, this video really did help. Thanks!

[@toneandtighten]

Glad it helped!

[@wemo7849]

I am staring this exercise routine today. Have had an arthroscope in April for cartilage damage with femoral condyle bone damage (and bone marrow edema). Also, patella tendinitis.. Initial injury was in December 2022.. Fingers crossed..

[@Kydrake11]

Thanks bro I play basketball every day and about a month ago I developed very bad knee pain. Now just 5 times doing this I already feel much better.

[@toneandtighten]

Glad it helped!

[@panzergarden1232]

I always get this when I ride my bike and now I can look forward to getting rid of it. Thanks🎉

[@toneandtighten]

Happy to help!

[@haireemazlan2734]

my below knee have pain like this, cant wait to try all this.

[@ALSalas-k9g]

Thank you for this video I'm suffering and stressed right now on my right knee and I cannot run almost a month... I will try this 👌

[@johnsantostefano3373]

Noticeable relief after watching this and doing these stretches etc. I just need to be good about maintaining these practices

[@toneandtighten]

Great to hear!

[@hakkuhakuhakuhakkuhakuha]

Thanks alot man . Just after following this vid my pain reduced singnificantly . I think in 2-3 days itll be gone in no time . Keep it up doc .

[@toneandtighten]

Awesome! Let's do it!

[@beefrd]

The cross friction massage made me literally weep, I’ve been dealing with this for months (I’m a dancer) and could never quite seem to get the right angle to get the scar tissue to break up and get that “good hurt”. Will be doing these exercises, thank you for this!!

[@toneandtighten]

My pleasure! I hope you feel better soon!

[@mohitaaggarwal3880]

Thanks so much, you seem to be a great person and doctor. I am going to try these exercises and hope my pain decreases. Gratitude

[@toneandtighten]

Best of luck!

[@Rip_Mythe]

Thank you i have a tournament tomorrow and this really relieve some pain

[@toneandtighten]

Glad it helped!

[@noahwest256]

ayoooo this actually worked god bless you!

[@korabbeka9716]

Thank you so much may god reward you for the free video

[@AKB-cs8kw]

I have meniscus tear and my knee got weak and now developed this tendonitis thanks for diagnoses im gonna follow the massage n quad low load and exercises bcoz i cant do high load one due to tear right now , hope for the best

[@kunaiz711]

As a goalkeeper and a volleyball player, thank you 🙏🏼

[@AsenathiKela-n6l]

Thank you bro your support is appreciated

[@LorenzoR16]

Bro thx that help so much my lower knees were killing me and I was trying to find a video that I trust

[@samprelo]

You seem like a real nice guy apart from obviously being very good at what you do. Greetings from Greece man!

[@saintsfan9578]

Man hit a few squats after doing the rehab stuff and stretching and man my knee felt so much better . I had just been doing too much jumping trying to get to where I can dunk a basketball . I was worried I’d have to take a long break but now I’m hopeful I can get back to training hard soon

[@babybillybrown]

This really worked. Thank you so much for sharing your knowledge. I’ve done this 3 times now and My knee is feeling pretty damn good

[@toneandtighten]

My pleasure!

[@elizabethanderson8161]

Thanks so much I do basketball and track and I just did this today it seems to help and I hope it gets better soon so I can start doing those activities again

[@vincentpluslee]

Following your updates. Good luck and keep going

[@elizabethanderson8161]

@@vincentpluslee thx it seems to be doing fine now sometimes is a little sore but seems pretty good

[@blaudiss]

super helpful - thank you!

[@toneandtighten]

Glad it was helpful!

[@shannonsteven3982]

I've had Patellar Tendonitis for 2 years in both knees and really came to a breaking point this passed weekend when jumping on someone's shoulders playing Australian Rules Football. The knee became immovable. I'm going to run this programming 2x a day for the next week and see how it helps. Will update.

[@Bogdyy]

Update?😅

[@user-zi7qp7tn9f]

updatee??

[@TwinsyRachelAbraham]

Thank you. It did wonders to my patella. God bless you

[@cheeseperez6135]

Thank you so much! You changed my life!!!!

[@michelletoni3067]

This stuff, is definitely a life saver, to many.

[@MrKevinHardstyle]

I’m going to try these out and will report back but so far my patella already feels better!!!

[@trabant89113]

Thank you soo much ! You are an amazing person sharing this for free. It works just perfect.

[@toneandtighten]

You're welcome!

[@LOLHSV]

Im not even athletic or do sports, I noticed the pain as I kneeled down putting pressure on it and it hurt like hell, no idea how it even started...Saw a GP 2 days ago and diagnosed it straight away....Im just starting to deal with it, and this video has given me hope how to treat it, and my physio. Just another thing to add to the list injuries I have.

[@steezy10k56]

my knee started feeling better right after this video. Thank you 🔥

[@toneandtighten]

Great to hear!

[@geetasaini924]

Thank you sir for the nice video. I have recently been diagnosed with Chondromalacia patellae Grade III and IV. My doctor has advised me to get the surgery done. Can I treat it with these exercises?

[@menggay117]

Thank you for this video.. I'll definitely try this. 😘❤️🙏start @ 2:57

[@lottin14]

This actually worked, THANKS!

[@tonubaliarsing7698]

Thanks, I got pain relief, after doing this exercise.

[@toneandtighten]

You're welcome! Great to hear!

[@jenny-bee5091]

I’m 12 and I have patellar tendonitis in both knees thx for this I’m a gymnast❤

[@kendraray6914]

Wow thank you! I will be back twice a week. 1st day today my knee pain has subsided ❤💯

[@toneandtighten]

You got this!

[@kendraray6914]

Feeling better and better working n strength 💪🏾 still a lil tender but working 💪🏾

[@mjtdacoolest96]

I had some discomfort that prevented me from working out. I did that cross friction massage and it worked beautifully!

[@toneandtighten]

Thanks for sharing!!

[@loripoweleit3077]

So glad I found this video very helpful

[@anthonyluongo]

Thanks doc! I have issues with my patellar tendon. it swells up and causes great pain, I immobilize and start these exercises and my leg start to feel good again, but after 2-3 months it goes back to pain and swelling. It’s a vicious cycle that has happened 4 times in the last 10 months. have you heard of people having this experience before?? I am tired of rehabbing and then starting the cycle over again…

[@Rafdraft]

I tried the knee masssge and immediately work. Thanks

[@toneandtighten]

Awesome to hear!

[@basantkaushik2379]

What a relief I've got🙏

[@Sparkle-b5k]

Thank you ❤...I tried all...I got painful sprain...I will try until recovery.

[@mechafish168]

How you doing now?

[@moonafarms1621]

Thank you for sharing your guidance!!! Immediate relief for me, but now I have to change my routine of stretching and strengthening. 👍⭐

[@toneandtighten]

You're so welcome!

[@Davy_D]

God bless you brother. This has been very helpful

[@bubblepopinc5]

You the GOAT! Thanks, this helped immensely!

[@toneandtighten]

You're welcome!

[@SocwxsEdits]

Thank you so much man you changed my life😊

[@toneandtighten]

Happy to hear that!

[@SocwxsEdits]

@@toneandtighten oh my god there is no way you responded thank you so much

[@a6beats221]

Every time I finish my runs, I sit in the car and drive home, whenever they’re longer drives, my knees will hurt so much! I have this need to “straighten them” so they stop hurting. It makes it so hard to get out of my car after a run. Thanks for the tips I’ll try these

[@toneandtighten]

I hope they help!

[@Pedro48210]

Thank you so much!!! Literally your video is helping me so much, my legs feel so much better. Currently still pushing through but i am so thankful that i came across your videos. 🔥🔥🤞🏽

[@toneandtighten]

You're so welcome!

[@joshnunez589]

This helped so much so quickly! Thank you for the advice

[@toneandtighten]

You're so welcome!

[@Rafa-fp4ih]

How often should I do these exercises? Is three times a week enough?

[@delvagoo]

.

[@scream4painfitness389]

Brilliant video. Thanks

[@toneandtighten]

Glad you enjoyed it!

[@HudsonWawryk]

How many days a week do I do this?

[@sergiolizahola1695]

Thank you so much this is valuable information!

[@toneandtighten]

You are so welcome!

[@RicardoFinnigan]

Thank you for sharing this! Excited to implement

[@toneandtighten]

You're so welcome!

[@wallyanimations]

Other videos say it's not good to stretch your knee as you did in part 3, because then you are stressing the area again. Comments? Thanks a lot for the video and sharing your knowledge.

[@lmfao-og9bk]

I wish I knew this in high school. I started feeling better after the massage

[@thetalkingtoucan3137]

Should I be doing these exercises / stretches in the first day of my injury ? Sharp pain going through knee when bending it

[@jeanniewhite8337]

This is effective and works. Thanks

[@toneandtighten]

You're welcome!

[@3pinballs]

I sat on my heals and leaned back a little too far and had throbbing pain all over, below and surrounding knee. 1 week later still have pain below knee as when walking my knee sometimes goes backwards and injures it again. I did this 10 years ago and it took a month to heal.....going to watch video and do your recommendations and report back as I have a golf tournament in 18 days.

[@24_JustKobe]

Oh my thank you so much I am 13 years old and play basketball and I my knee has been super bad ever sense a tournament I had so thank you this helped so much

[@toneandtighten]

You bet! So glad it helped!

[@abanaronwilljohnson]

Is it daily?thanks

[@bojanlekic1437]

Thank you for this video 💯. Im starting with this routine from this Monday (01.04.) so im gonna do this for the whole month step by step. Ill be right back here after finishing and share my experience and hope for a better and fun times with my knee 😅(not a serious pain). I have only one question sir: Is it okay to continue with my leg day workouts in the gym if im capable to them properly witout any drastic pain? All good to you 🙏

[@sdeevG]

Update?

[@ismaelvportillo]

Which gym machines would you recommend using with this? I stopped doing free squats completely it’s too painful. I think only leg extensions would work.

[@Halo144]

Thanks man it actually feels better 🙏🏽💪🏾

[@toneandtighten]

So good to hear that and thanks for sharing!

[@1SparkyBoy]

I have found instant pain relief in my knees after having it for years after being a long time runner. Thank you so much.

[@toneandtighten]

Great to hear!