11 Knee rehab exercises for fix knee pain, strengthening after knee injury. Knee workout - Part 1
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- čas přidán 24. 04. 2017
- Our body will be grateful to us in the future if we make at least small but regular investments. So this time I would like to share with you some knee rehab exercises which will help you to fix knee pain in case of knee arthritis, runners knee or jumper's knee.
Also it works just for knee strengthening to keep you out of knee injury and stay healthy in future as well. It lets you do the things you love the most. So my advice: just do this easy knee workout couple times per week, it will not take much time but your ligaments will be strong and healthy.
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Knee workout routine:
1. 0:12 One leg press with resistance band - 10 reps for each leg.
2. 0:39 Squats - 10 reps
3. 1:00 Squats with band around knees - 15 reps.
4. 1:22 Side leg raises with resistance band - 10 reps for each leg.
5. 1:43 Split squats - 10 reps for each leg.
6. 2:13 Static wall squat - 60 seconds.
7. 2:34 Pelvic tilt - 15 reps.
8. 3:02 Single leg pelvic tilt - 5 reps for each leg.
9. 3:24 Leg curl with resistance bands - 10 reps for each leg.
10. 3:44 Leg extension with resistance band - 10 reps for each leg.
11. 4:02 Clock reaches - 3 lap for each leg
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• 11 Knee rehab exercise... - Sport
Thank you so much for demonstration of the resistance band! You made it simple for me to know what to do and how many times to do the exercise for. 👏✨ Keep up the good work!
Exercise 1: 0:12 (One leg press with resistance band)
Exercise 2: 0:39 (Squats)
Exercise 3: 1:00 (Squats with band around knees)
Exercise 4: 1:22 (Side leg raises with resistance band)
Exercise 5: 1:43 (Split squats)
Exercise 6: 2:13 (Static wall squat)
Exercise 7: 2:34 (Pelvic tilt)
Exercise 8: 3:02 (Single leg pelvic tilt)
Exercise 9: 3:24 (Leg curl with resistance bands)
Exercise 10: 3:44 (Leg extension with resistance band)
Exercise 11: 4:02 (Clock reaches)
thanks! i will ediit now!
Thanks for taking the time to do this
How many series.by exercise?
This is the best comment. Very helpful.
Thank you for these!!
Very nice video and explanations...thank you!
Bravo. Good job.Thanks so much
Awesome! Easy to follow and nicely presented. Thank you!
Awesome video. Hopefully this will help me to recover from my acl injury soon. Thanks man.
thank you!
Excellent workout 👍🏽
Amazing!
Excellent video on something so pivotal and crucial to an athletes life for anyone runner, long or high jumper thanks!
Super smart ideas.❤❤❤❤❤thank you.
Thankyou for useful information ♥️
Very helpful thank you!
Fabulous exercises. Exactly what i used to do post-op in Pt session. Wish I had kept it up so I wouldn’t have to get another operation. I appreciate that there isn’t a lot of talking taking up time. THANK YOU!
Thank you, sir. Very cool.
P
Thanks man nice video very informative and insightful and great for old guys like me getting on a bit cheers!
I am just recovering from a severe tibial plateau fracture and, after 3 months, may bear weight. This looks like a good set of exercises to gently work towards. Thanks for posting! 🙂
I just got out of a meniscus fracture I was on crutches for 2 months and 2 weeks
Very good job 👏 👍💪
¡thanks! You are the Best!
Very cool exercises!
I think this is great, thanks a lot
Good one
I am a cyclist and I need these too. I found that the split squats really helped but if I did all these they would help more. The cause of cyclist knee pain is not the cycling so much as weakening of the smaller muscles which causes a poor pedaling form.
Thanks for posting the routine in the description.
Good job
Great video thank you!
Quite useful. I just begin jogging. My knees needed to be taken care of.
Great exercises , not much talk too, straight into exercises, good show!
What's up man thanks for the knee workouts man @Bogdan I do a lot of running and this comes in handy to know thx.
Thank you so much I need it that
My both knee are finito…. I Will try your great program 👍
Can't wait to try these (quad tendonitis).
Great video bro. I am doing these exercises after both menisci surgery to rehab.
Cool! Thank you!
Fantastic video!
I stretched my MCL about 4 months ago and it's been in pain off and on ever since, especially on MTB rides. I started doing these exercises and after a week I'm feeling quite a bit less pain. thank you!
How do you feel now? I did my ACL 8 months ago and I still feel pain in some movement.
I still do the exercises in this video at least three times a week. Both of my knees feel stronger than ever and have no pain!
how are you feeling now?
@@168grhp
are you taking any vitamins or anything?
Still strong. I now do more difficult variations of these exercises to keep my knees healthy. If I were to injure my knee again, I would go back to doing these exercises as demonstrated.
Thanks for it bro it helpd a lot
Super!
@@bogdanbondarenko1589 porque no responde mis preguntas llevo dias preguntando cuantas series.de cada ejercicio how many series by exercise ?
Please answer. Thanks
Excellent!!
Ramón Roldán Vergara thanks
Thanks you I feel so much beter
hi, super!
Would be great to see a video where you actually go through this routine to follow along :) That way we don't need to keep pausing or need to remember all the exercises. Thanks!
the exercises are great. What is the size of resistance band you are using for the leg curl? Any links to purchase it?
Крутое видео, а будет вторая часть?
very good exercices
Eva Marfil RULL 👍👍👍 thanks
Dear Sir, two months ago I hyperextended my knee. Dr. Just now tells me( am over 60) to do some of these type of exercises. These look Great!!! Thanks.
Hi, the fastest recovery, happy to help you
Hi Bodgan, I had a knee cirugy two months ago, I want to ask you if this exercices help my knee to be strong and healt
Smooth
Awesome video man these are great exercises to learn and do every day even if you're not an athlete. I think anyway right?
Could you post Part 2
You do know how much it mean for me .. thanks a lot
Im athletic & I need this badly
Man, you should make a tutorial to workout the VMO. A lot of people has diseases related with. Congrats for your work!
Can you please suggest some exercise with acl t injury.
This video!
Sirve para una rehabilitación por fractura?
This was great! Do you have part 2 coming?
Nice video Bogdan thanks for sharing these knee workouts, even anyone can benefit from doing these regularly right? :)
regularly is right mr ideal mike! lol
Cuantas series de.cada ejerciio?
love it ... slow it down that's why I hurt my knee. I did not SLOW IT DOWN!!
Muy buenos!!
It was good to watch them doing those exercises and doing them with them at the same time lol xD
Hey man thanks for these great tips. I'm not really an athlete but these can still be very helpful as I'm getting on a bit now cheers! +1
You getting old Ren? =)
hahaha ren is old! :D
Great Video clip! Apologies for the intrusion, I would love your opinion. Have you researched - Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a good exclusive guide for learning how to fix chronic knee pain without the headache. Ive heard some great things about it and my BF at very last got cool success with it.
Many thanks, been searching for "exercise knee mat" for a while now, and I think this has helped. Ever heard of - Zenevad Exercise Eaglestone - (search on google ) ? Ive heard some pretty good things about it and my colleague got amazing success with it.
Are these exercises good to do daily?
Im suffering from runner’s knee pain. Hope this exercises help😖
how often should the workout be done
*Just try do the exercise in **_Bulletproof Your Knee_** and you won't have to worry about knee pain again.*
Peter Crouch doin bits 💯🫡
Simply on target
Thank you! Though i can't do squats at all... I hurt a lot the day after.
Just do one a day and work up to more. Or try a wall squat!
Me too same problem, dr advised me to not squat
Pain=growth. You can’t be afraid. Their will always be pain but then their will be growth too to make it easier. Just keep at it
@@lamarpray5324
Depends on the cause of pain.
Does it helpful for acl rehab?
What can I do instead of split squats? it hurts way too much.
how many series and reps by execrise?
I have very bad jumpers knee how often do you think I should do these exercises and will it help me ?
How is your knee now?
And how to have that straight legs
Great video! I am gonna try. The thing is my knees start to hurt even from simpel exercises. Is that "okay"? Does it need to get worse before it gets better?
Take ur multivitamins n healthy diet
Thank you slenderman, I kneeded that
💀
How often do you have to do this?
Suffering from Medial Meniscus Tear.
Need some good exercise
Link to part 2?
If you could do it with the timer on and people can follow it would be great.
If anyone sees this in next few days... i sm 7 days post TKR. i am still not unable to life that oeg off the floor without holding ny calf. Has anyine dealth with this? I have sdie effects nobody will give an answer that is the same as another- i have a large rash/burn behind that leg on thigh with blisters some smallish somd as large as golf balls on lower leg. Any thoughts? Any tips if so on which exercise is best?
Is ths helpful for my Jumpers Knee that I suffered sad..
im a basketball player and very scared of jumpers knee and just wondering if you will recover from it? like enough to play basketball again
Can the exercises be done in Meniscus tear?
Where is Part 2?
Improve my knees
Did the wall squats kill everyone else as well?
покажите упражнения на задней поверхности бедра, заранее спасибо:)
Хорошо.
Excellent... Will give it a go.... Are u tall... Or is it me just known as GIRAFFE 🦒🦒😇🇬🇧🦒🙏
I've struggled with my left knee for about 6 years now (i'm 24). The pain is just below the left knee cap and some pain down the shins. It feels like I have one and an half knee.I used to skate a lot and I was pretty active in sports. The last 3-4 years I've been talking it more easy and I don't skate much, but the pain always comes back when I put a little bit more pressure on my knee (like running, playing soccer, skating). I've talked to a doc/ physio and they say It's possible to fix it by exercising. I've tried to exercise but I didn't see much progress and I kinda want to be sure what the problem is before I spend months exercising. Anyone familiar with this?
Thanks
I would suggest looking into natural supplements such as Turmeric which can be found In Holland & Barrett or online. Also massaging the knee with oils and a gel (green lipped mussel extract gel) which you can also find in Holland & Barrett. They have helped me. Hope it helps you too :)
@@sergioh061 thanks I'll look it up!
Did you ever solve your knee issue steinar slettedal?
how many series ans rept by exercise?
А что это за резинки для занятий? Красная для приседаний ещё понятно. А вот жёлтая - где её брать и на какую нагрузку она?
I'm scared about bent knee excercises but I'll give these a shot
Hi my knee pops when I do the first exercise do you no why?
If the knee hurts when pop, you have to stop
What's the music in this video?
Swim (Rami Remix) - Cape Club
Man, he's tall and lanky just like me
Your video is very useful, how many times should i do this exercise per week
Hi, thanks, maybe 2 times per week.
thank you bro, except this exercise, should i do other exercises in gym
How far are the feet placed from the buttocks during the pelvic tilt_ this distance influences which muscles are to be addressed?
Show some exercise for ppl with injured knee...these are not possible for ppl with recent injuries
Howd that resistance band come off at the end? Just want to make sure that doesnt happen to my son
Hey is this workout safe for dislocated knee ???
BFor my opinion - yes, if you dont feel big pain. BBut better ask you doctor