Start with this exercise 3:02 *Poliquin Step-Up. For my opinion the best exercise for prepare knees for other exercises. And can make a huge improvement alone. SquadUniversity explains how to properly perform and progress this exercise. I have felt the result in just two weeks.(Knees pain after 1h basketball instead of half). Now I can play almost 2h-4h straight without knee pain.

I play basketball too. A couple of years ago, I had serious knee pain in 1 knee. After a month of not playing, the pain subsided and I played again. This cycle went on for some time, then the other knee started to hurt. In April of 2023, I discovered Ben and kneesovertoes on YT. I started to walk backward and do tibialis raises but not very consistently. I couldn't do a split squat without pain, so I wouldn't do them often. But I kept trying and slowly increased my range of motion. I do some everyday at different times. Not many, a few on each leg at a time. The result is that I have been able to play full court once a week, 4-5 games at top speed and mobility without pain while playing. After, I do have pain, but I have a recovery routine that works well. I take a hot bath, letting the hot water run over my knees. This dilates the blood vessels around the knee and increases blood and joint fluid flow. At the same time, I retract, then straighten each leg for 100 or more reps. I also retract my knees to my chest and hold. After this, I do a few split squats and regular squats. I also do some wall squats. Afterwards, my knees feel pretty good again. Nevertheless. I expect to stop playing soon, but will do more kneesovertoes.

I’m 50 year old and I started knees over toes and repairing my hip mobility on Christmas Day. I’ve played basketball 5 days a week, sometimes twice a day for the last four months. Zero knee pain, no injuries at all. I have a bag full of knee braces that I don’t need anymore. I have speed again, and can almost dunk again. After my success I have gotten 5 friends with leg problems on the program and all of them are improved. This stuff works.

Here's to a speedy recovery!!!

I got you my man. Too many viral KZfaqrs made KneesOverToes review videos after only doing it for 30 days (Realistically probably only a week) but that simply isn't enough time! It was obvious they only did it for the clicks and views. Haha. Stuff is life changing.

Good luck!!

You got it mate. I'm also in my 30s and picked up soccer. Currently dealing with an ankle issue myself, but working through it. I'm able to play on the ankle now! (it's not 100% but it's at 95%)

@@famousamos heck yea! Best of luck getting it to 100%

I agree. Ever take a break from bodybuilding for 1 month or 2 months? It's like all of the gains disappear. And, it's REALLY expensive to keep up with all of the supplements, protein, and food to feed the muscle growth. Knees Over Toes and a balanced approach to training is more sustainable, fun, and healthy (pain-free mobility).

Awesome. What other KneesOverToes exercises did you find useful?

@@famousamos Hey! I'm so sorry I never saw this. I think most common would be tib raises, FHL and KOT raises, and ATG split squats. What I learned, in my case I had to streanghten my VMO so focused on short range quad exercises, progressing from patrick (no elevation) to poliquin step ups. VMO squats are great and also used the leg extension machine, slowly building the tolerance for higher weight/ slower reps and isometric holds on the leg extension. Last piece of advice is before you jump in to an exercise like the ATG split squat (long range as you stretch the quad muscle) try warming up and building up the muscle with short range excercises, like a leg extension (instead of stretching, it shorterns the muscle) to build blood flow in the area and ready for a good stretch. sorry again for late reply but feel free to ask anything.

Yeah that's a valid call out. There's a lot of shady people making fitness videos when they're obviously on enhancing vitamins. As for me, i'm not a certified personal trainer, but I took "weight lifting" and "personal training" courses in high school and as electives in my undergrad. I combine that textbook knowledge with what our strength/conditioning coach used to do in the gym for football/lacrosse and in my time in the Army where I helped with developing the new PT test. So, understanding which exercises serve which purpose helps a lot. In terms of knees over toes, these exercises will not make you a bodybuilder or give you a six pack. Rather, these are almost similar to what Physical Therapists would have their patients do. That's why in the video I just call this style of training as pre-hab and re-hab. With that said, if your purpose is to jump higher, I think power cleans will serve that. If your purpose is to have pain-free knees to go running, walking, or sitting, then the ATG split squat and VMO step downs are the GOAT. Hope that helps.

Thank you! I will make another follow-up video detailing the routine. I think it will be better than responding with a comment!

Good call! Love it!

You just planted a seed into my head. I need to make a follow-up video about my workout style and how I incorporate KneesOverToes. For this video and the one before it, I only showcased the KneesOverToes exercises I do for my knees. However, I implement the whole body in my day to day workouts (such as the shoulders, neck, wrists, etc.)

Sharp pain during movements like jumps, squats, getting up off the floor, etc. Dull pain when sedentary. Dull pain just about went away month 6. Sharp pain during movement turned to dull pain at that time and about a year in, no pain at all. The ONLY exercise that puts pain/pressure on my knee is the pistol squat. So I just stopped doing them altogether

I eased into it. I focused more on KneesOverToes and the rowing (cardio machine). Then, I did a lot more backwards walking on the treadmill, then did long walks, then hikes, then went jogging. On my first jogging session, I did experience sharp knee pain, that turned into a dull pain for about 2 weeks. I found out that's because I was heel-striking!

I work-out 1 to 3 times a day. Every single day. Obviously my rest days, I do "active recovery" and only do one workout. I post examples of it on the channel if you're curious. (I film my workout, and then record a voiceover for the topic of the day; it won't necessarily be titled "work out of the day")

I'm not a physical therapist but my own belief is that we should do it simultaneously. Tone it down a bit until you get stronger knees. Instead of ripping it as fast and as hard as you can, I would slow it down by 70% while doing knees over toes full throttle. That's what I would personally do.

@@famousamos I like that idea I think I'll go with that. Thanks!

I did initially in the beginning with a wedge but I concluded for my own body, ATG split squats were enough for that hyper extension beyond the knee. I think doing goblet squats on the wedge/doorstopper is good starting out though

Seat good mornings and flat foot atg spilt squats enable to actual slant squats to engage the right test drop muscles , once you do that I believe knee pain should recede further

@@Relentlessambitionawareness Yeah, I like seated good mornings for the back. In fact, when I train people, that's one of the primary exercises I think is good for everyone. Same with lower back extensions.

Answered at @7:13 @8:24 @9:27

I'll give some answers to your big questions: 7:13 8:25 9:26

You think wrong. It's not just about rehabilitation. It is about continously strengthening your joints. This you can do forever.