The BEST Knees Over Toes Guy Exercises (Especially If You've Had ACL Surgery)
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- Äas pĆidĂĄn 22. 05. 2024
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Have you had ACL surgery? Do you still feel some weakness in your knee?
Then you're going to want to stick around to listen to my TOP 5 favorite exercises I've found to bulletproof my knees.
I've been doing KOT program for 3 months now. And I've noticed SIGNIFICANT improvement from doing the program.
But like anything, there are some exercises that I've found more effective than others, especially when it comes to helping a knee that you've had ACL surgery on.
If you are currently in the ACL rehab process, be sure to discuss these exercises with your physical therapist or healthcare team before proceeding.
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âșTIME STAMPS:
0:00 Introduction
1:41 Exercise 1
5:09 Exercise 2
7:45 Exercise 3
9:55 Exercise 4
12:02 Exercise 5
14:27 Final thoughts & Special announcement!
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DISCLAIMER: The information contained in this video should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for informational purposes only.
From my perspective, you provide probably the most comprehensive overview and evaluation of the knee over toes program on youtube. Straight up, your multiple review videos on this program are invaluable. Well done.
That means so much! Thank you đđ»
The backwards walking is like magic for my damaged cartilage knee. I finally feel pain free movement
So happy to hear that!
This is the comment I'm looking for. Bad cartilage is hard to work around. Going to start trying these.
@@ThingsYouMightLike bro⊠I was depressed and not moving for 4 years. Nothing would make the pain go away. Start with just 10 min of backward walking, and do the tib raises sets of 25 body weight. Do that for a week and start adding more of their workouts
@@BitcoinOnlyCentral I started this morning. My gym's treadmill is just old enough that it has perfect resistance for walking backwards on it. Did that, some wall tib raises, and the squat with my foot up on a bench. Super excited to implement this in my routine.
I've felt claustrophobic in my own body for the last couple years since my knees degenerated. Ready to start really moving again.
Iâm 6 months post op and Iâve had 3 knee surgeries before I was 23 and walking backwards is definitely the best feeling exercise Iâve felt post op, Iâm not sure if itâs possible to feel the same as before our surgeries, but Ben Patrickâs exercises actually gives me hope that we can come back stronger and experience less pain than before
Victoria thanks for sharing your experience with us. Iâm sharing your story with a fellow ACL patient.
thanks for putting this video out there you got me looking at your other videos and started to do theses Exercise
So happy to hear that!
Thank you so much, been looking for a vid like this for a while now
Youâre so welcome! Glad to have helped!
Thank you that was very encouraging!
Youâre welcome!
Great to see Kneesivertoes's amazing knowledge spreading around
Itâs great stuff!
Excellent presentation!
Thank you!
Thanks so much for this video! I have been watching knees over toes guy for the past week trying to figure out what would be best for me after having an acl reconstruction, this video sums it up
Omg can't believe i gotta wait like two or three months to try these out i got my meniscal repair and ACL just a month ago love your channel sending hugs
Love this video, stumbled across you watching Ben Patrick! Keep this up, I torn my acl and mcl so this is big for me
Wishing you a smooth recovery!
You ALWAYS bring the heat!
Thank you thank you! đ„đ„
Your videos are awesome and exactly what Iâm looking for thank you!
Youâre so welcome and Iâm glad youâre enjoying them!!
That was a great review of the exercises and Program itselft.
So glad you enjoyed!
I love you! You made it so understandable! Thank you so much!
Youâre so welcome! Glad it helped â€ïž
Love these exercises! Can't wait to add them to my gym routine đ
Awesome!
Thank you! I love Ben Patrick. Your video complements his very well.
Glad you enjoyed it!
Great video thank you victoria đđ
Glad you enjoyed it!
These are my favorite type of workout videos. Unique routines that I could have never thought of on my own. Thank you for sharing. This program sounds spectacular.
Itâs amazing! So glad you enjoyed!
Love the split squat so much!!!!
Right?! Such a great exercise!
Great video
Thanks!
Thanks Victoria! Very encouraging, again! Iam not an athlete, and I donât live near a gym but I still need my knee to garden! You are a good addition to the knees over toes videos. I can feel things improving!
So excited to hear that! đđœ
that was awesome thank u
Youâre welcome!
Ben Patrickâs a legend and well done on your recovery and also explaining the stuff thatâs really made an impact on your recoveryđđŸđđŸđđŸđ
Thank you!!
I definitely am looking to commit to finding a way to make a sled for home use. Iâve had tendonosis in both knees all of my life. But, 6 months ago I ruptured my left quad tendon and 6 months post surgery itâs still very tender around the injury site! Hereâs to hope!
Thankyou from đźđł
Thank you! Iâve torn my acl twice and the pain is starting to come back and these look like they are gonna help a ton!
I hope they do! Best of luck!
thanks for this! I'm about to start this also, so its great to hear from your experience. Im almost 12 months out and it's been wild how hard it is to get back to "normal". Still struggling with putting weight on a bent knee position and hoping this program will get me there.
Congrats on making it to the 12 month mark! The program definitely will help. Just stay consistent and regress/process as you see fit and as your knee tolerates!
This is great know, I am 18 months post op (right knee ACL reconstruction) I only just started the Zero program last week, love the exercises and how quickly I get feedback from coach (consdiering I live in Scoltand) just happy to hear that you are months into the program and feeling the rewards!
It's SO rewarding! My legs haven't ever been this strong!! Hope you continue to enjoy the program as well :)
I am 2 years post acl op and I am feeling pain in my knee and bad for myself because of my immobility. I'm so glad to have found your channel where I can relate and grow myself for the better.
Iâm so glad it has helped!! Just know that there are days I have pain in my knee as well, 2 years post op. Some days are totally fine and some days not as much. Keep doing your best to stay positive and work on it little by little. Youâll get there!
Thanks Victoria. I am an avid pickleball player and also a senior. I have been doing these exercises for about a month and really notice a difference in my game. Your breakdown of the ATG program is very user friendly and and is helping athletes live a fuller life, especially since 50% of all sports injuries are knees.
So so glad to hear that!!
had atrophy in my left leg pretty much weak knees and leg since child hood i completely destroyed my knees in middle school when i got some pain and decided not to move at all bc of it i did that now it's been months or longer i can walk pain free and my legs are stronger idk if i have solved the issues but i'll still will be training anyway so it doesn't matter
Thank you so much!!! I'm 7 months post op but I'm still having the atrophy ( 3cm difference) and the strength didn't comeback at 100% ( I would say it's at like 50 60 % ) , tried some of the exercises today and felt good , I will give the program a shot hopefully and get my leg back where it used to ! Ur channel is a gem đ
Thanks for your kind words!! Appreciate your support đđ»
It takes some time to get it fully back, but youâll get there! The program will definitely help! Best of luck!
Nice form on your split squat!
Thank you thank you!
Great video thank u. Do you think these exercises help to prevent acl injuries in sports?
They certainly can! They are great for preventative work, as well as post-injury work.
The years ago, I broke my tibia right where the ACL attaches. It's a rare injury. After a year of PT and being stagnant for months, I quit. My body was so angry at me. Now I am putting together my own program with a bit of the exercises from PT and knees over toes. I'm super aware that my ankles and hips are super important to address with this as well. I haven't gone a day in 3 years without pain and I'm ready for a change.
Good for you for using your experiences to create something that will work best for your body! I hope you crush it and get pain free!
I had a very similar injury. If you want to ask me anything feel free.
Do u regret getting the surgery?
@@laila11778 for me, I wouldn't be able to walk at all without the surgery.
Thanks for the video!
For the backwards sled pull, would walking backwards on a treadmill incline (turned on) be a viable option?
Absolutely!
Great content! All I see on the net is ACL injury prevention and repair, but I have chronic knee tendonitis (where my quad connects to my knee at the very top) Will the program help me? Just turned 60!
It absolutely can! I had tendonitis from surgery and this program really helped resolve that seemingly for good!
Iâve been following Ben Patrick for a while now and have been doing a lot of his movements in the gym. Iâve been doing backwards and forward sled for over a year now and have been training for close to seven or eight years Iâve been doing the sled reverse the same way the whole time pretty much. Recently though Iâve been having some knee pain in my left knee when going in reverse and also in other scenarios when maybe I stand up awkwardly. I was watching a Ben Patrick video yesterday and saw that youâre supposed to take shorter quicker steps when going in reverse so I did that yesterday and didnât really feel any pain although I could still kind of feel that my knee was wanting to strain. Could it be possible that I was taking too long of a stride causing the pain or do you think itâs something else? Thank you for this video!
Hmm it could certainly be! If the pain doesn't resolve though, it may be worth getting it checked out by a doctor or physical therapist.
@@VictoriaDorsano update from a while back. The pain has gone away. I was on BPC-157 for a couple of months and also laid off the sled. I have done the sled several times since then and have no pain. Not really sure what the issue was but Iâve been doing much better.
Hey Victoria, how many days a week should you be doing this and how many reps and sets should I be doing. Great video btw.
Sled pull can be done every day! I do it for at least 10 min/day. The VMO squat only 2x/week and usually 3 sets of 12-20. Same with the ATG Split squat and Patrick step. The Tib raises 3x/week for 3 sets of 20 on each side. Hope that helps!
Regarding the weight sled: we are putting together a DIY version using an old tire. I still need to get a couple of plates for weight, but right now, my cost thus far is $25 for the strap. There are a bunch of videos here on CZcams to show you how to do this.
Thatâs amazing!!! I love how resourceful this is!
I think I have an ACL grade 2 sprain from squatting at the smith yesterday. I'm going to try some of this stuff and report back, feel free to ask me for updates. I was able to squat 120kg before, time to build back up.
How did it go ? I have the same sprain now
@@IMGOATOF2K well it healed with time, I recover very fast so it only took 3-4 days to be like 70% healed and then two weeks total for 100%? When it happens it seems like a big deal, until 11 months later you've already healed, moved on and forgotten all about it. Kind of nice to look back on now, stay positive and things will improve in due time with patience is the lesson here I guess
Hey thanks for your video, could you mention how many times a week you do all these exercises with reps and sets and how long did it take for you to return back to sports . How did you measure your progression was it less pain or more weight bearing capacity.Also if your done with the initial program are you gonna do the further program like dense etc .Thanks again and all the best
It varies quite a bit, but generally speaking I do most of these at least 1x/week with the exception of the sled that I do 5x/week. For the VMO squats, typically 5-6 sets of 8-10 reps, ATG split squats I do for 4-8 sets of 3-5 reps per leg, Tib raises I do 2 sets of 20 on the wall or 3 sets each leg of 10-15 with the weighted strap. Patrick steps (and all other step ups/downs) I typically do 3-5 sets per leg of 15-25 reps. I measured progression by lack of pain. It's important to scale down until you get pain free movement, then progress there. I am probably going to move to the ATG Dense Strength next once I feel I have some of these movement patterns down well enough :) And as far as returning to sport, it took me about a year and a half from my ACL surgery to return to sport, but that was before I knew about the ATG program. Hope that helps and feel free to DM me on instagram if you have any more questions!
@@VictoriaDorsano Thanks for removing some of your precious time out to reply . Will surely be following you :)
Was it tough to get your hamstring to your calve in the ATG squat? I had my surgery 10 years ago and range of motion not been great since, even tho I played sports since. Currently have meniscus tear on same knee, so trying to fix it now đą
Not too bad but I donât have any issues with ROM in my calf!
Hi. I had an Acl surgery 11months ago. I was progressing well in my rehab and started running and jumping on 4-5 month mark comfortably. But after it due to some personal and family issues I ended up ignoring my rehab for 4-5 months. Now my knees feels weak. Currently started my rehab again . I hope I get back to it. Any advices from you are welcomed
Hey! Life happens. Glad to hear you are getting back to it again! Is it an option for you to go back into physical therapy for another 2 months? Or work with a strength and conditioning specialist? It may be a good idea for them to supervise for the first 1-2 months back.
@@VictoriaDorsano that's what I was thinking myself. I have been saving some money to get supervision from specialist so I can have a guidance. I will start one in next month. Meanwhile I am working on myself and I feel much better about my mental and physical health. Highly appreciate your response
my main question is when can I start doing this, post op? I've heard everything, ranging from start as soon as possible to wait at least 6 months. My doctor said he's comfortable with me doing practically anything, just to ease my way in. I'm 3 months post op (ACL) and I did these knees-over-toes exercises for the first time yesterday, and felt very comfortable.
Always best to ask your doc and PT to get clearance first, but I think some of these can be okay to start earlier when regressed and done supervised by your PT
How does this help the ACL. I thought these exercises were for patellar tendon .
I had my ACL and meniscus surgery around a year ago, didnt do rehab but now am looking forward to do these exercises, i have a lot of hyperextension in my knee which my physio said is a bad thing but now ATG says being flexible is a good thing im so confused, Also do these exercises help with balance and agility as well?
Being flexible is a good thing but being âhyper flexibleâ or âhyper mobileâ is not usually a good thing. Too much of a good thing is usually not good anymore. Spits great that you have good extension but hyper extension isnât great for the ACL.
Those exercises definitely help with balance and agility!
superb video !!
is the pain completely disappeared after doing these exercises for a sufficient period of time??
I'd say it's about 98% gone! Most days, closer to 99%, but some days depending on if I've trained too hard or moved funny, it can dip to 98%.
@@VictoriaDorsano tnx for replyingâš
I've had the same surgery 7 months ago with the same graft.
# How long did it take you to get rid of the pain?
It took around 12-15 months to get close to 90% pain free Iâd say. It takes time. Just keep up with the exercises and resting/icing when you need to!
I had acl reconstruction was back at work 2 weeks after operation, physio couldnât believe I was at a hundred percenr
Hello madame hope you are doing well, im on ma 1year + ACL rehab .. my strength is getting restaured but i have some crunchy noise when i squat up and a little bit of pain when i fully bend it or when i hyper extended (along with bony clicking) ; feels like the bones are sliding on each other making weird clicking. What can i do ??
Iâd suggest making an appt with your doctor if something is feeling odd
Did you get the patellar or hamstring graft? Also, can you fully flex your knee and put pressure on it? For example, kneel down with your shins on the floor.
Patellar graft. And yes, I can fully kneel down with full flexion
@@VictoriaDorsano thank you, I had a hamstring graft and am told I will never be able to fully flex again completely and put weight on that, but I find I can do split squats painlessly. I hope itâs not just painless because Iâm warmed up and itâs actually hurting me in some ways, but I really do feel like I can flex it better and put more pressure on it fully flexed with kneesovertoes practices.
Hi! I've torned my acl 2 years ago but my doctor said i don't need to have a surgery so he led me to physical therapy, , after couple months of therapy i started going gym and lately I'm playing some competitive sports like volleyball and i'm scared of injury. My question is could these exercises help me even though i hadn't undergone surgery
They definitely can help!
Does this work ifyou have lost significant range of motion due to physical damage of yhe joint surface
Iâd check in with your health care team :)
Can you send me complete rehab month to month basis of acl rehab
I can't send you the month to month rehab protocol, but if you simply google search "ACL rehab protocol" you'll get access to all different rehab protocols to follow. Just be sure to consult with your doctor first!
Hi Victoria, just subscribed to your channel. Really appreciate your uploads on your ACL journey. You mentioned in this video that you got your new ACL reconstructed from your patellar tendon. I had ACL surgery a week ago and the surgeon used tendons from my hamstring to reconstruct my new ligament. Are there any differences between the two? Regards all the way from South Africa
There are some differences for sure! With the patellar tendon, they use a bone plug which can create a slightly stronger graft over time, but thereâs a larger chance for patellar tendonitis down the road. With Hamstring graft, itâs slightly less strong of a graft (very slightly), but thereâs way less risk of that patellar tendonitis. Hope that helps!
@@VictoriaDorsano Thank you so much. Iâm in my 2nd week into my recovery. Really appreciate the content, you are a godsend. đđ»đđ»
Happy to help :)
@@VictoriaDorsano Hi Victoria, I had ACL surgery on my right knee and Iâm in my 3rd week of recovery. Iâm worried about my left achilles as I feel Iâm over working my left leg since its taking most of the weight when I walk. Is there a risk of injuring that leg? Iâm extremely active as I train every day, mostly upper body and Iâm following a strict diet including from what Iâve seen from your content. If there is a risk, do you have any tips on strengthening the achilles?
Thereâs definitely a risk of injuring your other leg, so Iâm glad youâre being cautious!
Try doing some FHL calf raises as well as Soleus raises/ Bent knee calf raises on your non-injured leg. Those should help your Achilles by getting some good stretch while also building the calf to support the Achilles.
WhY can you use if you don't have a sled?
Walking backwards up hill or on an inclined treadmill
So what type of surgery did u do? Which tendon did u used for the reconstruction the patellar or the hamstring?
ACL reconstruction using the patellar tendon
@@VictoriaDorsano I see. Thanks for the answer. Does your patella have any sign of weakness or knee pain as of now? The vid is quite long time now
There is a very very small bit of pain, but not much. No weakness. Although, I canât really tell if the pain is from the patellar tendon graft site or because I broke that knee cap.
@@VictoriaDorsano oh wow u really beat them up huh. But thanks for the reply though. I tore mine so I am thinking about my options. I really want to come back to play basketball competitively again. I am only 25
Haha yeah, my knee cap broke 14 days after surgery actually as a complication of the tendon graft. Itâs super super rare but it does happen.
I have a full library of detailed videos on graft options, choosing your PT, finding advanced help, and other things you can do during the pre, during and post of phases to heal up quickly that Iâve learned from specialists as well as my own experience. You can find it on ACLsecrets.com and use ACL50 for 50% off right now during our fall sale.
I stumbled on this knees over toes guy program and seems interesting debating on whether or not to try it out, I've had knee & ankle pain for years (multiple regressions) and really need to figure it out. Your videos are great, very helpful so I just might have to try it out. The Sled looks pretty interesting/ruthless, but I doubt I will have access to one of those.
I highly recommend you give it a go!
For the sled, Freak Athlete makes a great one you can use on all surfaces outdoors or indoors. freakathleteessentials.com/products/multi-sled?sca_ref=2863884.6A9yH1X5gM
Or you can always walk backwards on an inclined treadmill or uphill outside
@@VictoriaDorsano thanks for the tip. I pulled the trigger to join the ATG program. I guess I will be one of those crazy people doing hills backwards. đ
Welcome to the club đđœđ€Ș
I didn't have surgery but every time I bend at the knee it hurts at the side of the kneecap. I'm hoping these exercises kind of alleviate that. I'm a little overweight, play basketball a lot, and have terrible range of motion but I'm going to change all that
I HIGHLY recommend trying an incrediwear knee sleeve to help with some of that pain!
@@VictoriaDorsano thank you for taking the time to reply! I have a really good compression sleeve that stabilizes the knee while I play but I'll definitely check the one you recommended. I hurt my calf and my back playing in the last 6 months so I'm trying to just strengthen the muscles that'll keep me playing longer while fixing pain.
Sets and reps?
Iâm wondering the same thing. Iâve found lots of good exercises but this information never gets addressed. I just listen to my body and work in sets of ten
It varies quite a bit depending on your goals, but generally speaking I do most of these at least 1x/week with the exception of the sled that I do 5x/week. For the VMO squats, typically 5-6 sets of 8-10 reps, ATG split squats I do for 4-8 sets of 3-5 reps per leg, Tib raises I do 2 sets of 20 on the wall or 3 sets each leg of 10-15 with the weighted strap. Patrick steps (and all other step ups/downs) I typically do 3-5 sets per leg of 15-25 reps. Hope that helps!
@@VictoriaDorsano thank you
How many reps and sets do you normally do of each exercise?
It varies quite a bit, but generally speaking I do most of these at least 1x/week with the exception of the sled that I do 5x/week. For the VMO squats, typically 5-6 sets of 8-10 reps, ATG split squats I do for 4-8 sets of 3-5 reps per leg, Tib raises I do 2 sets of 20 on the wall or 3 sets each leg of 10-15 with the weighted strap. Patrick steps (and all other step ups/downs) I typically do 3-5 sets per leg of 15-25 reps. Hope that helps!
@@VictoriaDorsano thanks for your reply, I'll give that a try even though we have different injuries, I hope it helps with my chondromalacia.
Why is your heel lifting on the atg split squat, you want to push through the heel. Use heel elevation (slant board) if you lack calf /ankle mobility
It's okay for a little heel lift if you prefer to work on more deep flexion in the knee. There are multiple variations of this movement depending on what you're trying to target.
Iâm 16 and require acl reconstruction and meniscus repair, do you think Iâll ever go back to my high level soccer?đą
Absolutely! Just focus on your rehab and make sure to get sport-specific training before returning back to soccer!
Take a shot every time she says "drastically" or "signficantly"
Lolol
has anyone else actually tried these? I'm 5 yrs post ACL reconstruction and meniscus repair, determined 30% disabled in that leg, and these look daunting and painful to me.
Ease into them! Always worth a shot to try a modified version :)
I wish most of the video was the execution of the exercise that looking at a beautiful woman. No homo.
I have a full playlist demonstrating the exercises in case you want to check that out.
Can you make your videos shorter please....
Why's that?
Thanks victoria, keep up the great content, I have a request for your audience please.
I have had many injuries, from a broken tibia, dislocated shoulder and sciatica. it meant I've had to stop sports for several months.
The lack of support from my doctor and physiotherapist was disappointing. I also found little to no guidance on proper nutrition, recovery, and exercise programming.
As a personal trainer, I don't want this same experience for my clients and therefore I'm looking to learn more about the recovery process of people who have suffered from injuries.
So if you are currently injured or if you have ever had an injury I have some questions for you below which will help me design a more comprehensive recovery program to guide my clients through the recovery process.
If your willing to help, your answers will be much appreciated and help design the program. (no need to answer them all but any would be a big help!)
Thanks in advance!
1. What are/were your biggest frustrations with your injury and how did it effect your activities?
2. What help or support have you already received from the hospital, physio, trainer, etc?
3. What help or support would you have liked to receive but didn't?
4. What solutions to fixing your injury have you tried in the past?
5. What worked well and what didn't & why?
6. If you were to look for a solution to your problem, what would you search for?
7. If you could wave a magic wand have access to a program that delivered everything you need, what would it include?
8. What have you already invested to solve this problem? (time, money etc)
awsome video, iâve just messaged you on instagram, i have some questions i really wanna ask you about to rehab đ
You got it!