Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees

[@GordoSTI]

These exercises have changed my life! At 54 and a life time runner I was told to stop running. Broke my heart! I did these exercises for 3 months every day. And started running again, intervals, 2mins running and 3 walking on an incline and I'm back in control. Lost 25 pounds and have 5 pounds left to reach my goal.

[@toneandtighten]

I am so glad you found these helpful and thanks for sharing!

[@perfectbeat]

Losing weight helps the knees a lot!

[@bosso8301]

@@perfectbeat really?

[@perfectbeat]

@@bosso8301 Yes! If you're over weight.

[@somasundarnair3818]

I am 67 yrs I like and follow this excercise daily .good results 👍🙏💐

[@lorraine28]

These exercises have fixed my knee pain. I have had subtle knee pain for about a year and knew being 21 I shouldn’t be experiencing pain. I have been doing these for about 2 weeks and i have no more knee pain. Great video - better than paying expensive physios or doctors just giving pain medication.

[@electrolatif]

I will try it also hope can help me with my knee pain

[@TheEnlightenedpath23]

Wats ur insta

[@qwertas1280]

do you do this exercise every day or 3x a week?

[@kingnick2651]

Do you do both legs or only on the injured/weak side?

[@Dreamywhimsy22]

1) quad set 2:51 2) straight leg raise 3:59 3) short arc quad 5:03 4) bridges 6:09 / 6:43 5) sidelying hip abduction 7:25

[@toneandtighten]

Thanks for helping others out!

[@nirmalthomas86]

@@toneandtighten thanks

[@elizabethcooper9815]

Thank you so much. I am 59 but I feel much younger than many at my age. I never allow my age to define my health. Just like the saying goes, don't use it you will lose it. I see many young people that will start having joint pain at a young age because they don't take care of their joints. Thank you so much again. Looking forward to more of your videos. 🥰🥰🥰

[@Way_of_Franc]

Advisable to do this before or after the game?

[@wendyhannan2454]

You you, thank that was a great help 👍

[@dj_gluphi2142]

Dear dr. Jared, I suffered from artritis knee pain for days, painkillers didn't do much. After your exercises pain completely vanished!!! I am so, so grateful... From my deepest heart i wish that God bless you and all the people you care for, as well as people comenting this video and other who suffer.

[@toneandtighten]

I appreciate you and your support!

[@r.e.f.39esber]

Did you have pain when you stand after setting?

[@r.e.f.39esber]

I need a reply, please 😊

[@kid--presentable]

​@@r.e.f.39esberpossibly a paid shill

[@PeterMuturi-c5k]

Yes

[@dylanseewosurrun5745]

2:50 hold 3-5 secs, 3 sets x 10 reps 4:42 , 10 x 3 sets 6:53 10 x 3 sets 5:20 10 x 3 sets 6:11 10 x 3 sets hold 3-5 secs 7:24 10 x 3

[@leslie7922]

You are doing God's work

[@christopherbf1197]

Thank you!! Gracias!! Merci!! Xie Xie!!

[@DMob-yu7cp]

Thx

[@storyistic6492]

Highly thanks to you man!

[@dylanseewosurrun5745]

no problems😉

[@chinadollmoss3395]

53yr old. My rt knee was swollen & painful medially. I was limping all day at work & have been having knee pain since lt knee surgery 11/2020. Barely able to walk yesterday. Started the exercises last night & again this morning along with ice. Feeling much better this morning Will continue. Thank GOD for you

[@a22967-b]

As a 21 y/o, I do a lot of cardio like running and zumba. I've been having knee pains for a couple of months on and off. I ditched treadmill running entirely because of it. But wow, the change this video gave me in just a few days - just amazing! I'd HIGHLY recommend this video to anyone looking to strengthen their knee. Helps a lot, reduces pain and provides a definite increase in knee strength. Thank you so much!!!

[@toneandtighten]

Thanks for sharing and for leaving a kind review! So glad this was helpful!

[@progameryt1564]

I did a big mistake a search my symptom on google and it says I have arthritis. I am hell scared cause I am 18 and i love to walk a lot. Help me i am scared.

[@averagegamer1647]

@@progameryt1564 bro same but 27 years old. Just relax and never google your symptoms - it could be anything. do some exercises from the video above or visit a doctor. Could be some growing issues as well.

[@abdullah-hi6cf]

​@@progameryt1564 Hey mate, same here but I'm 17. I played quite intense and full-on basketball each day for about 1-2hrs, and after playing quite consistently for the past four years, I had my first knee injury - I couldn't fully extend my left knee all of a sudden, like when you try to raise your leg while sitting to a 180 degree angle, I wasn't able to do that. I got an MRI and turned out it was just inflammation of the cartilage which sits over the kneecap - and it should recover by itself fully in some time. My mum is also a rheumatologist, and she says that knee injuries such as mine and yours are very common in teens who are active (walking as an example) and play sports frequently, as they tend to put too much constant stress on their muscles + joints, which need breaks. Just give yourself a break for now and do some knee + quad rehab exercises like in the video, I'm also doing it for a few minutes each day. The chances of you having arthritis while being 18 are so miniscule, of course I'm just telling you about my experience recently, and go see a medical specialist if the pain is getting worse. Also when you recover try to cut back on the walking aha - I've quit basketball as in general it is very hard on the knees and joints, not something I want in the long run.

[@abdullah-hi6cf]

​@Go Kids! Hey bro, is the reason that you walk like a penguin on one side because of a past injury that you had? The best thing to do when you're recovering from an injury on one knee or leg is to use that leg - if you don't use it, even some light movements and exercises, and put all the weight on the other "good" leg then it'll slow down your recovery or even injure the other leg if done excessively 👍

[@priscillalwong]

2:50 Quad Set > Sit. Contract quad + Push knee down. Hold 3 - 5 secs. 3 sets of 10 reps. 4:51 Straight Leg Raise > Straighten leg. Raise whole leg above height of other foot. 5:03 Short Arc Quads > Place foam roll / towel under knee. Repeatedly straighten leg by raising lower part of leg. 30 sets. 6:08 Bridges > Lay flat. Raise pelvic area while squeezing butt. Slowly. 6:45 Bridges-Advanced > As above. But one leg stays straight, with foot at 90 degrees. Raise pelvic area. 7:22 Side Hip Abductors> Lay on one side. Straighten top leg, fold bottom leg. Raise top leg by 45 degrees. Lead with heel, *not* toe.

[@donhtb1]

People like you are the best of you tube , Thank you so much for the time stamps.

[@priscillalwong]

@@donhtb1 the creator is the real MVP

[@sunainakamal]

can this be pinned?

[@roadtoaroadtoaroad3794]

15 year old that’s been doing these exercises for the past month just once a day and my knee pain is completely gone. For all athletes THIS WORKS!! You gotta do these especially if u play basketball or volleyball

[@toneandtighten]

I am so glad you are finding these effective and thanks for sharing!

[@aboubacartraore1802]

Yes my guy

[@mohdsanjidch9572]

@@toneandtighten Post acl cyclop surgery, I have a swelling and pain on side of the knee. Any solution

[@NM-ug9yw]

It’s my first week playing basketball and I gave up already because of the knee pain..I hope this works

[@crimsonmido2519]

​@NM did it work??

[@wokuriwamalwasylvia9939]

I am 50 years old I live in Uganda East Africa. This exercises are doing me well. Not just knee but I feel my sagging thighs toning up and the pain is disappearing. ❤

[@domwesley647]

After 30 years and countless physio sessions I have now found a routine that suits my knees. Having done this routine today for the first time in my life I'm walking around PAIN FREE!!!!!

[@toneandtighten]

So good to hear, Dom! Thank you for sharing!

[@shamsheershaik6292]

@@toneandtighten hai sir

[@seanmoore4653]

are u his best friend... twat

[@Sambigs9112]

I don’t understand man 🤔 What Physio were you seeing for 30 years

[@Addicted2Battle]

such bullshit, 30 years in pain then you do 1 session from this video and all of a sudden you’re PAIN FREE

[@devonte2574]

Doc you are an absolute miracle and life saver , im into running , boxing and mma I've been experiencing knee pain for months ive tried numerous things , none of them work after trying these exercises for a week my knee pain is virtually gone , extremely greatful , keep up the great work !

[@alarichobbs9136]

Hey Jared. I had to leave a comment to thank you a lot for this video. I went for a walk a few months ago where I gained a slight knee injury that I thought would disappear, but got progressively worse over the course of a couple of months. I have been doing your exercises from this video for a fortnight now and the injury has pretty much gone! I cannot afford health insurance where I live, so this has really helped! Thank you.

[@toneandtighten]

You are very welcome! I am so glad you are starting to feel better!

[@afnaansami2087]

Same case with me as well . I started working out and i got this knee pain . Now I'm here. Hoping to get well soon and start my workout again.

[@layramarsh9838]

That’s awesome🙌🏾

[@anshuman5554]

@@afnaansami2087 did it work?

[@afnaansami2087]

@@anshuman5554 Yes it did Alhamdulillah

[@beanpaste2009]

I am a runner and after stopping to run during Pandemic, ive noticed that my knees hurt going up and down stairs. So as soon as I started doing these 5 exercises for the first time, I can already feel the change. Thanks tons.

[@toneandtighten]

I am happy to hear that! I hope you continue to feel better and thanks for sharing!

[@grimreaper1807]

its not called runner its called athletes

[@gauthamshivakumar5237]

how long did it take to work?i am 14 i was sick for a week and now my knees hurt at the start of some exercise plz reply

[@RajeshKumar-zt8rs]

Bro i was also a normal runner i feel pain in the legs

[@shiken69420]

@@grimreaper1807 no

[@paulabrown8919]

Thank you! I’m a 64 year old woman with left hip discomfort. Yesterday my right knee started hurting out of the blue. I did these exercises this morning, all 5 for 3 rounds. No pain in hip or knee. Thank you so much!

[@toneandtighten]

Wonderful news, Paula Brown! You are very welcome and thank you for sharing!

[@rayswann126]

Dr. Jared, I have been watching Tone and Tighten since January of 2023 when I started Shotokan Karate. I am older (62) and in pretty good shape or so I thought. I noticed once I started Karate I started to use muscles I have never used before. I started to have lower back issues, hamstring, and most recently inner knee issues due to jumping jacks. For each of these issues I have watched and took notes on your exercises and I have gotten almost immediate results. Your energy and knowledge about your profession is incredible. There are so many other PTs on KZbin, however you are the only one I recommend to all of my fellow sufferers. Thank you so much for presenting solutions that are easy to understand and even easier to apply. Please keep posting, you're a credit to the profession of Physical Therapy.

[@toneandtighten]

I appreciate this comment so much! Thanks so much for sharing.

[@Milesfrenchbulldog]

Ikr

[@Milesfrenchbulldog]

​​@@toneandtighten love it vids btw keep it up😊🎉

[@thongtran210]

I was a little skeptical at first seeing how easy the exercises were, but after doing them as demonstrated, I'm a firm believer now! You've given my active life back! Thanks Doc!

[@toneandtighten]

Oh, this makes me happy! You are so welcome and thanks for sharing!

[@chahanahegde4139]

My boyfriend sent me this video and I only watched it for a short time but did the one exercise I had seen. I actually sense some improvement so I'm back here to see the entire video xD

[@amplemedicallectures]

Subscribe this channel for latest Medical Lectures.

[@ajaysinhrathod6432]

@@toneandtighten n

[@indiasupportstrumpwwg1wga927]

@@chahanahegde4139 atta girl Pooja!

[@iamalexxmone]

24 year old just trynna drop it low and bring it back up with ease ok

[@FBI-zs3wr]

Damn what’s yo insta

[@DEROOO.]

Bruh

[@julianchavez456]

A lotta thirst in these replies lmaoooo

[@FBI-zs3wr]

Julian Chavez there’s only 3 replies 🤦🏽‍♂️(4 after I post this)

[@fighterspirit5221]

I look down at the comments and... this....THIS is the first one I see😂😂

[@srinav2896]

Oh my god this vid is a total lifesaver 😭😭 My knees have been torturing me for a few months now and I'm just 22- i tried supplements for a while but even those gave up on me after a while. It took just 3 DAYS of doing this video, and my pain noticeably reduced!! It's almost normal now, and it's all thanks to you 😭 (p.s. your video also fixed my neck sprain) THANK YOU for your great work!! 🙏🏻

[@everrrs]

As a 14 year old who’s spent the entire lockdown in bed and can no longer run without my knees giving way I appreciate this

[@toneandtighten]

I am sorry to hear about your knee pain! I hope these exercises provide some relief for you.

[@samtheman6390]

Bro omg this is the exact situation I’m in right now. Before lockdown I was really fit and did lots of sports but through lockdown I did no exercise and now I can barely run for a few mins lmao 😂

[@jacobdanielwhitaker386]

@@samtheman6390 bro same I wasn’t that active during lockdown and I’m a basketball player so hopefully this helps

[@donutgamingdg5350]

Yoo im also your age the same thing happened with me

[@codename-pi]

me, but im 23 lmao

[@paigelachele]

Wow this is incredible, my knees have been sore for a few days from working out and I did these exercises and instantly my knees feel better. I’m actually blown away by how simple these moves are and how effective they worked!

[@toneandtighten]

That is so great, P M! Thanks so much for sharing!

[@michaelpollack1121]

Hello gorgeous how are you doing today?

[@terryboardman789]

@@michaelpollack1121 creep

[@freshstartmusic3117]

@@terryboardman789 lmao

[@Oscar_239]

@@michaelpollack1121 creep

[@05akei]

I would like to personally thank you for helping me in avoiding knee injury from my last pickleball tournament. These exercises helped me greatly especially with lateral runs. If it wasn't for you, probably my knees are swollen and sore. 🙏🏽 thank you. And yes, I won a gold medal 🏅thanks to you. Thank you. 🙏🏽

[@billy1239.]

Good job😊

[@anagharani450]

Congrats

[@jaymcconnell3840]

Thanks!

[@toneandtighten]

No problem!

[@mieke-nellvanrensburg7492]

I'm a 16 year old ballerina, and injuries and pains are just part of my life, most of them I have to ignore. But my knee has started bothering me in my normal life too. I'm struggling with climbing stairs and bending down. Thank you so much for this routine! It really helped me a lot

[@toneandtighten]

You are welcome! I am glad these exercises helped you!

[@boynowayboy3218]

Hey man how long did it take to resolve

[@白キロ]

@@boynowayboy3218 4 years joke

[@srinav2896]

@@白キロ 💀💀💀

[@jietajanlangit8814]

@@toneandtighten bro is this applicable for knee pain while cycling

[@amsiekam]

Couldn’t even get down and up the stairs. These exercises worked like a miracle. Knee pain reduced after a few reps. Thank you so much!!!

[@toneandtighten]

You're so welcome!

[@Scorpion80477]

THANK YOU IM THE SAME AGE AND THIS GIVES ME HOPE

[@rachelmiramontes4061]

So glad I found this video. Going up and down stairs is a killer. Also having issues with squats, so I'm starting these right now.

[@benjaminmontes852]

Couldn’t be more grateful for this! I was dealing with some unfortunate knee pain while training for my half-marathon, and these exercises helped to relieve, stabilize, and strengthen my knee extremely! Thank you so much for the help!

[@toneandtighten]

Oh, this comment makes me so happy! I am glad you are feeling better!

[@potcit]

Alhamdulillah your exercises helped me a lot after failed medications and massage. May Allah bless you.

[@toneandtighten]

It's my pleasure! Thanks for your support and generosity!

[@DineseBeckert]

In my early 20's, I was obsessed with bodybuilding. I gave it up at 47. Now at 60, I have 'instinctively' been doing these exact exercises in my bed before I get out of it!! With the exception of the 'doggy' lift, I will now add this to my regimen! What also makes all of this even better, is I do a stretch first while on my back I bring my needs to my chin, hold them with my arms and breathe...This I find stretches my back (previously broke two vertebrae in late December '20 my knees went south going back to work too early), and find the backstretch valuable and adds the hamstring stretch to warm my body for the rest of the exercises you demonstrated. You are absolutely correct, the hip exercises are necessary for overall knee health! Thank you!! And all of this can be done in your bed before rising!!! Trust me, I know!!!!!

[@toneandtighten]

Thanks for the comment and for watching!

[@mollyerickson4897]

Thank you for your generosity in sharing these exercises. I discovered the muscles supporting my knees are quite weak so am very appreciative of this. I just started having a few tweaks of knee pain so am hopeful this will help me build the strength I need to eliminate any future issues. (I also discovered my left leg is much weaker than my right. I tore my ACL 30 years ago and it partially reattached so I never had it reconstructed. I am guessing my body has compensated for a weakness there all of these years. Hope to correct that now!) Thank you!

[@toneandtighten]

You are welcome, Molly! I hope you find these exercises helpful and thank you for your comment!

[@alwaystruth1.2]

Don’t do any exercises just do fasting Absolutely I’m feeling great after intermittent fasting I eat twice and between these two meals only water water I love water I am 60 years of old had lots of knee pain back pain everything gone I can run now I got more energy then before mental clarity is great don’t feel fatigue

[@lindsaymcgurk5944]

Best knee exercises I’ve seen for knee pain. Many people have told me to strengthen my knees by squatting but it’s that exact motion that hurts. Looking forward to getting started on these. Thanks for sharing 😊

[@toneandtighten]

You are welcome, Lindsay! I hope these are helpful for you!

[@FaithEckles]

Thanks!

[@toneandtighten]

No problem! Thank you so much for your kindness and generosity! Your support means the world to me!

[@rachelmayer7243]

I have had runners knee, so I tried these workouts and my knee pain has been also back to normal in three days! Can’t wait to be back strength training again! Thank you!

[@toneandtighten]

Amazing to hear! You are so welcome!

[@profighter1234]

ROUTINE LINKS WITH HOW TOs - all sets of 10, 1-3 sets per exercise 1) 2:51 quad set / butt on floor, straighten and flex legs / hold 3-5 second count 2) 3:59 straight leg raise / quad set THEN raise / up 12 inches, keep knee straight 3) 5:03 short arc quad / quad set with foam roller (slight bend) / weights ok 4) 6:09 / 6:43 bridges / girl on top / can do one leg at a time (single leg), other leg straight out 5) 7:25 side-lying hip abduction / bottom knee bent top leg straight, lead with heal, raise up/back motion

[@nathanielmcgann9768]

No

[@J_5612]

@@nathanielmcgann9768 lol

[@leovaldez680]

Girl on top lmao

[@karissamacgregor7449]

I approve this workout. XD

[@robyne1019]

How many times a week do we do these to see a more strengthened knee? I’m lifting heavy with RDLs, normal weight with elevated lunges and wearing a compression knee sleeve but after, my knee hurts.

[@sanjana1507]

I had discontinued dancing for an year and I got back 3 months ago... I had severe knee pain.These exercises gave me instant relief 😌 and i was able to practice the next day without feeling any pain. I'll continue to do this, thank you so much !!

[@toneandtighten]

This is great news! You are welcome!

[@JAYFLOPROBEATS]

About to put this into action, turning 42 in June (18th). Got back into delivery driving after a 4 year period of not doing it and my knees are dead after work each day specifically my left knee. But I'm definitely fittin to apply these exercises. Hopefully after while this helps, which I'm sure it will!

[@usa378]

Thank you so much! My knee just started giving me trouble...I am 68 & always have been strong & healthy. I started these exercises today.

[@toneandtighten]

You are welcome! I hope these help!

[@quly9236]

Bro I’m a teen💀 how is this happening to me

[@w4cko_garza345]

Bro I’m 13 x country killing me man😂

[@kuldeeprane9144]

@user teens get out of your bed and computer chairs and go out😂have some physical activities

[@hennso3067]

@@quly9236 same : 0

[@brandoncurry9387]

Wow this is amazing! 5 weeks after surgery on my broken femur. I needed exercises for the pain in my knee and hips. This helped a lot. Thank you for your expertise.

[@toneandtighten]

You are welcome, Brandon! I am so glad these were helpful in your recovery!

[@youtubeuser4181]

This works! I've only done these exercises a few times and I already feel a remarkable difference. I am walking and climbing stairs better. Pain has improved a lot.

[@toneandtighten]

That is wonderful news! Thanks so much for sharing.

[@roelhoremans5887]

I can even do the leg raises from my couch. That's what I call a great programme. 😉

[@ThrashWarlock]

Hey Jared. I'm 45 and I had sore knees for about a year and had to stop boxing, skipping and running. Have been doing these exercises for 5 days and I can feel the difference already. Started up training again. Thank you brother.

[@Palestinietis]

Wow, i had pain for 5 days in my knee after playing football! I did this exercise now! No pain! It's magic, thanks a lot 🙏

[@toneandtighten]

You're so welcome! I love to hear that and thanks for sharing!

[@msrikavya9651]

Seriously, I am trying this! How many days did you do this?

[@susamasahu9994]

In how many days did u get relief from the pain?

[@user-sb1qg4ho2r]

@@susamasahu9994 just do it until u feel good and also do it even when your knees don’t hurt, it will help a lot, trust me!

[@susamasahu9994]

@@user-sb1qg4ho2r thanks a lot!!🙏

[@donb2754]

I’ve viewed a number of “knee strengthening” videos. I really appreciate your comprehensive, straight-forward explanation of what needs to be done. Not only will the 5 exercises improve my daily life, I’m looking forward to a better ski season. (I bet I have more to say after a couple of weeks of doing these exercises…lol.)

[@toneandtighten]

Thanks so much for your kind comment, Don B!

[@pepitaxpatricia163]

I’m 15 and injured my knee playing soccer. I did these exercises once and my knee already feels better! Thank youuu

[@toneandtighten]

You are welcome! I am so glad these exercises helped you and thanks for sharing!

[@lucasvelevski1328]

Same situation

[@laurahickey3581]

Thank you. This is helping me! I am 61 and have had a left hip replacement at age 45 due to osteoarthritis. My right outer hip lag area gives me pain so much I have to use a cane to help balance and for security when walking. Doing these exercises my outside hip/leg pain is almost gone!! I can stand more upright! I'm going to look for upper arm and back exercises. Arms get stiff from holding phone/ crocheting/ holding books when I read. Need good stretch and strengthening exercises for arms and neck too! Thank you for taking the time to post. I believe your exercise advice may just get me some of my mobility back! Not to mention my quality of life😊

[@jimsmith3489]

I have been fighting the thought of surgery on my knees. These exercises really look like they will help me. I only half way did some of them while I watched BUT I am going to do these on a daily basis. I will give you more comments in a few months. This will be after my 93rd birthday.If it works for me it will work for anybody.

[@toneandtighten]

Wow! That's amazing! I hope these exercises help and keep me updated!

[@jenniferwells3557]

Well done indeed. I am72 and am giving theses exercises a try for osteoarthritis in left hip and knee

[@zandrikajames5690]

Best of luck and good for you. Hope you don’t have to have surgery

[@mrxiske]

Good luck!

[@NurseMagsy]

What is the update?

[@brandonconner5045]

Did this exactly as shown & WOW! 1st time since this major knee injury I was able to walk down my stairs without thinking my knee would give out on me! Thanks will be doing these exercises twice a day for the next couple of weeks!

[@georgemeta9065]

I dont recommend twice a day it would be probably better if you let your knees rest a bit too

[@toneandtighten]

Great news!

[@user-fu5ib8no3b]

How is your knee now?

[@FelixTruvere]

I GENUINELY appreciate your videos! 🙏🏼 aging gracefully at 48 still performing on stage. You’re helping me to keep up!

[@toneandtighten]

Thank you so much for such kind words, Felix! I am honored that you are finding my videos so valuable!

[@HeleneWatts]

been in agonising pain that I actually thought nothing can be done. Countless doctors visit here in UK, all useless Did this for 2 days and I now walk without knee braces . Thanks so much you’re awesome and brilliant

[@samnorwood9249]

I'm 19 and these army knees are already getting the best of me. Thank you for sharing these exercises

[@toneandtighten]

You are welcome, Sam! I hope these exercises help you and thanks for commenting!

[@chrynelson]

Thank you! I’m not exactly a beginner, I’ve been running for years, but I’m new to taking my “homework” seriously and doing all the extra exercises you’re supposed to do. This video actually gave me somewhere to start, without getting overwhelmed with all the information out there!

[@toneandtighten]

You're so welcome!

[@ironic2goated_]

I have flat feet and been having knee pain ever since I was 13-14 these exercises helped so much thank you!

[@toneandtighten]

You are so welcome! I am glad they helped and thanks for sharing!

[@seagull08]

I'm an older male with back, hip & knee prob's. Your video not only supported what exercises I required but gave a more in depth description and a greater number of exercises applicable to my problem. Thanks

[@toneandtighten]

Great to hear! You are very welcome!

[@kneepain-osteoarthritis-ankle]

I am a physical therapist specializing in knee pain.Thank you for the good KZbin video.

[@toneandtighten]

You are welcome! I am glad you found this helpful and thanks for commenting!

[@Kelly_Ben]

Just started having a slight ache in the knee while running. Definitely adding this to my training, thanks!

[@toneandtighten]

Happy to help, Kelly! I hope they help!

[@nandiniraynag3508]

Thank you so much for these simple yet effective exercises. The sharp pain and stiffness I have been feeling for the past 1 month around my knees have reduced considerably after only a few days of doing these exercises.

[@toneandtighten]

Wonderful news! You are very welcome and thanks for sharing!

[@gildedbat4751]

@@toneandtighten do these exercises also help with knee pain caused osgood-schlatters?

[@alphakinyozi452]

What if the knee is swollen?

[@Mozhart222]

I’m dealing with GTPS (bursitis) in my left hip. Two shock wave treatments gave me 75 % improvement in my mobility and 75% reduction in soreness. I’m always on the lookout for videos to help me strengthen and hopefully eliminate my bursitis. Thank you.

[@TimothyStanislaus]

I am a football/soccer player and these exercises helps so much for running, shooting and physicality! Thanks so much!

[@toneandtighten]

Great to hear! You are very welcome!

[@galvanart3623]

My left knee had some acute pain. Now they feel like butter. Thats the only word to describe it with. THANK YOU DR JARED!!!!

[@toneandtighten]

Oh that is wonderful news, GalvanArt! Thanks for sharing!

[@artisticatblues]

I love this! I had a volleyball injury young and due to circumstances I wasn't able to attend physical therapy. Once I was able, physical therapists and personal trainers always started me out with lunges. My knee is very weak, so supporting my entire body weight was incredibly difficult, I can only do 8-9 reverse lunges starting from the floor and I am off balance and my hip burns. This looks like a much better way to start without the high impact on my knees, thank you for the informative video!

[@toneandtighten]

You are welcome! I hope these exercises are effective in your recovery.

[@brendaholohan4364]

You must of went to wrong pt. My pt had me doing the same exercises as in the video. Great video btw

[@CJEDI7TV]

I must've been doing squats wrong because my knees haven't been the same since. This has helped me so much in one day! Now I don't have to worry about skipping leg day 🙌🏾💪🏾

[@muhammad6057]

Thank you so much for sharing these great exercises for addressing knee pain. I m 58 male. Never been very active and now want to loose weight but knee pain is stopping me. Hope these will help me to reduce pain in my knees that will allow me to move around better. With lots of respect and best wishes. Stay blessed.

[@toneandtighten]

That's wonderful, Muhammad! Good for you for taking steps to get healthy. I'm sorry to hear about your knee pain and hope that these exercises really help you. Thanks for commenting!

[@floflowers6932]

I had knee replacement on both knees will it still help my knees?

[@TremendoT]

Damm after reading comments I realized I ain’t the only one who got knee pain from being lazy during the pandemic 😂 I feel better

[@miriagoss]

😂😂😂

[@peterjasonwheatley5563]

I feel for you, I use to do long distance running and mountaineering after a year of being lazy due to not getting out, finally out struggle like hell, everyone said I was old, not good for mind set. But now gonna get back to it.

[@Dr.soundk]

ngl same -_-

[@positivevibes1661]

Same, it helped me the finally start running after 7 months of pandemic 🤣

[@Nothardlikeglass]

Same

[@bijouxmbayo4818]

Weak knees run in our family. I just shared the link to this video with my young niece as its done wonders for me!

[@SuprabhaDeyTalentsToSee]

I had been doing intense AB workouts for 2 years at home but lacked leg exercises. Now I started with Tabata+walking miles for 1 hour and due to some sudden movement the upper ligament in my knee started acting stiffly. This exercise right now gave me the relief I didn't except. You're amazing, thank you so much❤️

[@toneandtighten]

Wonderful news, Suprabha Dey! I am so glad this was helpful and thanks for sharing!

[@clarkemoffy9152]

Hi baby how are you doing now i hope you are really doing good you are awesome looking at you baby makes happy when I look at your picture it is beyond my imagination that a creature like you really exist like a rose you make the garden so beautiful You are a diamond to any man that have eyes to see goodness of a womanhood Baby am Ben easy going person very understandable Am a civil engineer and a contractor I work at so many places like Asia Europe and Africa I love art craft and I write music I like ideal people when I see your picture am impress I want a good woman that understand what real love is all about who will understand me and perfectly be for me So we can build our world strong enough to care for each other I want you to be mine and I hope to hear from you soonest thanks

[@clintonsarkodee4311]

Your video really helped me am a 20 years boy suffering from rheumatism at the knee a footballer too anything there is a coldness in the weather my right knee automatically pains me

[@ashleywalton4586]

I wasn't sure what was causing a weakness in my knee, but having tried all 5 I noticed that the hip abduction was the one that made the most difference. I look forward to trying the 2nd exercise video to see if that helps even more.🙂

[@jankamolpattara4744]

ขอขอบคุณ

[@toneandtighten]

Thank you so much! I appreciate your kindness and support!

[@paigemuia5673]

Me being a 17 year old gymnast with the knees of a 100 year old living for this video.

[@larkie101]

Same!! Im 13 yrs old and because of this knee pain i havent been able to do my gymnastic excersises at all.

[@sofial6435]

I'm 13 y/o and *I have knee pain ;-;* Before Pandemic I was really active, I used to play basketball, I used to do skate boarding, I used to dance and pretty other things, but when the pandemic started I became a *huge* couch potato (Like literally a *potato* ) and after that I twisted my both knees badly. So, after that I wasn't able to run, jump or walk up or down stairs. I was and am in a pretty bad condition, I'm pretty ok now. So I have some ideas that can help 1. Eat or drink things that contains calcium cause that will help your bone improve fast. 2. *Start being active* 3. Jump on something like trampoline, like keep your legs down but jump lol (It helped a lot trust me) 4. Do these exercises of course, they actually help! I'm not fully good now lol but I'm *very very* better then before! I hope this helped ^^

[@toneandtighten]

Thanks for sharing!

[@ZigySpACe]

No no no don’t use a trampoline those are terrible for joints!!! Physiotherapists have so many clients come in because of injuries on trampolines !

[@nekoochann1]

DONT JUMPP ON TRAMPOLINES, I INJURED MY KNEE REALLY BAD

[@redditstories69e]

2:49 Quad set - Hold 3-5 sec,3sets of 10 reps 3:56 Straight Leg Raise - Sets of 10 reps 5:01 Short arc Quads - 3Sets of 10 reps 6:05 Bridges - 3sets of 10 reps 8:02 Sidelying Hip Abduction - 3Sets of 10 reps on Each leg 🤞

[@toneandtighten]

Thanks for helping others out!

[@redditstories69e]

@@toneandtighten *THANK U TOO💖* I will be doing this Is it good to do all of them a day or some of them as i can in the time i have??

[@darkalpha6530]

@@redditstories69e If you *CAN* spend 10 minutes on your health, you can obviously these exercises all in one day.

[@parmeetkaur1106]

That's so nice of u God bless

[@seankandie3335]

tore ACL and had reconstruction. had another serious injury a year later on the same knee. my knee has been twisting itself for years since the last injury. i did this exercise for like a week consistently and was able to play a full 90 min game of football. thank you

[@rahimaahmed784]

Who’s watching 2024

[@bdlc592]

Me!!

[@michaeldriver127]

2026. Knee pain is fairly light in 2024. I'll come back.

[@yeetstergaming5617]

Who's*

[@liliankandega6675]

Me😊

[@dakotajones904]

25 years old and being out of the military ☠️

[@vincentdobbins4189]

Jared, thank you very much for posting knee rehabilitation video. I had physical therapy on my knee and 3 out of 5 exercises that you recommended, my physical therapist recommended as well. I have no cartilage in the front of my knee (according to MRI) but I have the donut behind the knee. Because I am not in pain, knee replacement is not recommended. I appreciate you and God Bless.

[@dollymani2323]

Please Mention Age span group for whim these are applicable...

[@thouartanartlessgreasytall6690]

Just realized i have a lot of meat behind my knee

[@lanansabir4384]

Me too😭

[@ireneeerickkk]

@@thouartanartlessgreasytall6690 Its interesting to know you have a lot of meat behind your knees while I have a lot of flesh around my knees, shy to say,haha.

[@thouartanartlessgreasytall6690]

@@ireneeerickkk I just have epic back-knee genetics don't worry about it

[@hildawheeler2598]

All this exercising while under quarantine is killing my knees. This is so needed right now! Perfect timing!

[@toneandtighten]

Great! I am glad this is helpful for you!

[@nikkib-nb]

Me too! Will get started on these tomorrow

[@miizedwarDcuLLn]

Same here, taking it easy on my legs now, just making my knees a lil stronger...

[@SanjuSadanandan]

Same with me... Thanks

[@OnePunchMan781]

I did the wrist exercises and it helped, glad this video also helped with my knee pain.

[@rayder187]

I was playing football and i got injured in my knee so i just stopped playing for almost 1 week and days and i wasn’t doing any exercises for my knee so the pain was gone i thought that i was good. But since i jumped i felt the pain again so i just searched up for knee exercises and i have been doing ur exercises for like 7 days and am much better now i even played football last night thx mate , I just would liked to share what i been through 💙💙.

[@caddy5953]

Did the pain come back ?

[@rayder187]

@@caddy5953 nah bro am better than ever

[@caddy5953]

@@rayder187 thank you so much , I restarted working out after 8 years n my knee hurt a little from time to time , I'll try these n see . Thank uuuuuuuuu ❤

[@quamarahmed7793]

I am 70 and try to walk regularly in slow pace. However, this long covid 19 restrictions and sometimes severe weather conditions have added more to the sedentary life styles. Now I face pain on the knee while sitting and also feel that my thighs are very heavy during outside walking as if I have to pull them like wading in water. Can I do your exercise for beginners or can you suggest something. Please advise and thanks for your patience.

[@nigelirmamaher5811]

Just take it slow. The first day you may only be able to do a few of these, but each day you’ll be able to do more .They’ll become lighter and a lot easier. So don’t give up.

[@jacquelines3685]

Going to give these a try. I have been doing physical therapy exercises...but had to stop going because of the expense...even with insurance. My knee has improved because I keep doing the exercises the Therapist taught me. I will incorporate your exercises with the ones I'm already doing. I'm hoping to continue getting stronger! Thanks!👍🏾🙏🏾

[@letschatwithdeneshajarrett1346]

I had to stop mine as well. The knee pains were as a result of my hip being weak. Therapy was too expensive. I do keep up with the exercises at home

[@jacquelines3685]

@@letschatwithdeneshajarrett1346 🙋🏾‍♀️ Hi! I hope your knee's are getting better. I'm still doing all these exercises and I see he has added a New Video. I'm doing so much better now. I have to do these everyday. I also have a Cubii that has helped me also. Good luck 🤞🏾 to you my friend 🙏🏾😊

[@noclocks1122]

I have been suffering from knee pain for 2 weeks from standing a lot and after i tried these exercises it helped me a lot for running and standing.Thank you very much

[@toneandtighten]

You are so welcome! Happy to help!

[@Ilovemyfilipina]

I'm 65, worked hard using my knees, bending, moving bags concrete, block, etc, scaffold fell and hit me directly on knee cap and shin on my left leg, x-rays showed no fracture but I was supposed to get mri, didn't get it but after a month I could bend my knee and had a lot more use, was just starting to get off of knee brace, and then all of a sudden my other knee start hurting badly, top and inner part of kneecap, it also swoll up, it's been 5 days now and feels better today, but still can't really bend it, now I'm wearing the brace on that knee, my injured one is the one carrying me now but I have to be careful cause it's still weak, sometimes I hear popping when bending it, and sometimes it seems to catch and I can't fully bend it, the original injury was July 4th and here it is Aug 5th, just hoping I can improve enough to start these exercises on both knees.

[@ifollowjesus1667]

Wow! I had such pain from squats and this made it 100% better right away. After a few hours is still great at about 90% better and thus was just my first day with only one set of each exercises. I truly feel that doing them everyday will make this pain gone forever. Thank you so much again.

[@toneandtighten]

Oh wonderful news! So glad to hear these exercises have helped you!

[@KosmicznaPluskwa]

Thank you so much for this, it's so very well explained and simple to do for beginners. Like many others I'm struggling with knee pain being stuck at home office in this pandemic; one session with these exercises already made me feel like it's worth it, I'm looking forward how much better it will feel after commiting to them daily.

[@toneandtighten]

That is great news! You are very welcome and I am so glad these are helping you!

[@deiu9999]

So, how did it go? 😁

[@onionsbroccoli-on6jf]

Thanks soo much, was able to do most of them! Definitely seen some improvement! Really appreciate it! My knee popped, last week. Didn’t see a doctor, and my knee is starting to feel better now. Thanks!

[@toneandtighten]

You're so welcome!

[@isaac4david]

I was attempting these exercises while watching the video; I found new muscles. I am a dentist and often find myself in non-ergonomic positions. The pain I am having tends to radiate up and down from the knee joint approximately 6-8 inches 360 degrees. The greatest pain is during flexion. Will these exercises be of help. I love stretching and in the past have spent numerous hours with physical therapy having great results. I have not been able to locate part two of your instruction. Please point the way.

[@josephsutcliffe9557]

In à

[@josephsutcliffe9557]

11

[@emmaleia173]

I love the feeling I had during the straight leg raises. First time I've activated that hip muscle in a while! felt great!!

[@toneandtighten]

Great to hear!

[@lilianramos2973]

I love it, simple straight to the point without complicating things. Thank you and of course anyone practicing these exercises needs to use extreme caution when dealing with an injury:))

[@toneandtighten]

Thanks so much, Lilian!

[@cherryb8360]

Thank you. Yours was the first video I came across when I researched exercises for knee pain. I have to say from doing the very first exercise, I observed improvement in my knee. I thought was a fluke there has been vast improvement in less than 24 hours. You have done what the physiotherapist at my GP was unable to do thank you again.

[@toneandtighten]

Glad it was helpful and thanks for sharing!

[@GatorFanLes3]

Thank you so much I been havin problems with stability in both my knees (even though I only injured one) . I literally did these exercises today and felt the difference. Can’t wait to continued doing them and add on weights as I go along . So thank you ! 🙏🏾

[@toneandtighten]

Wonderful news, Lester! You are very welcome and thanks for sharing!

[@MarkeedaMonet]

Thank you for this! About how long before I start noticing a different in these muscles becoming stronger again?

[@shi77766]

AMAZING VIDEO! I have had relief in one day. How many times a day should I do the exercises? Also, is it ok to ice for 20 mins?

[@hope3761]

i did to I was so thankful I was limping for a week now It felt like something was out in the knee

[@mariacordova3136]

How about if my knee has inflammation and pain from 1-10 , like an 8 ?

[@ronitgupta1816]

maria cordova go visit pt

[@aronidas6428]

Thank you sir. I have been struggling to find exercises for my mom's knee pain and the ones you showed here seem so easy and yet beneficial. Also, the lack of equipment means she can do them anywhere and I hope she gets some help, finally. Thanks again and please keep up the good work

[@toneandtighten]

Happy to help!

[@Amber-ue8bf]

I’m fifteen now and this is my first time doing these exercise ,this helped me so much! Thank you!

[@toneandtighten]

You're so welcome, Amber! I am glad they helped and thanks for commenting!

[@palomahealing5073]

Wow..thank you! I did these exact exercises in physical therapy alot of years ago..and they really strengthen the whole knee area!💖

[@toneandtighten]

You are welcome, Paloma Healing! I am glad you found these exercises effective and thanks for sharing!

[@mossgirl28]

my knees kill me after doing a 3-5 mile hike, your explanation makes sense. Liked and subscribed

[@toneandtighten]

Thanks so much for your support!

[@NoraDias-wz1wc]

These exercises has fixed my pains on the first day. I am so glad I can do my work. Thanks so much

[@toneandtighten]

You're so welcome!

[@Giovanonifamily]

2:50 to just get into the excercises

[@asmithaseebun8566]

Right? So much talking!

[@bbqworld2103]

Thanks

[@xordux7]

Impatience can cause knee pain

[@alejandroromero6464]

I found it useful.

[@godofliberty3664]

Very nice 👌. I like this exercise, I am 58 yrs old, I am suffering with knee pain in my left leg. I surely try this. Thanks 😊👍 Rajendra Jadhav, from Maharashtra, India.

[@toneandtighten]

You are welcome! I hope it helps and thanks for commenting!

[@Truk-atoll]

Omg, my knee is killing me, hey thanks for the exercises lessons 👏🤙

[@toneandtighten]

I hope they help!

[@user-lp8ur5qn3o]

Did it work?

[@asunlovingmom]

I found this video for my hubs. He went to a PT place and they had him doing stretchy band exercises and had him getting up and down from one exercise to the next. They were confusing and very hard to do when you have hip and knee issues. He is now doing 2 sets of 10 with good form. Thank you.

[@toneandtighten]

I hope this helps him out!

[@emms8]

Thank you sO much for the exercises. I hv been having right knee pain since a few weeks. Did 4 of the 5 exercises 10 x 3 each and felt so much better, i'm not even kidding! The knee felt less tight . Am looking fwd to doing them tom too. Thank you again ❤️💛💚

[@toneandtighten]

I am so glad to hear that, Emms! Thank you for sharing!

[@emms8]

Tone and Tighten 🙏🏼

[@Bamaguy9494]

The exercises you’ve show are exactly what the physical therapist showed me. How will I know when I am ready to go to the gym and really strengthen my knees ?