The Exact Knee Exercises I Used to Avoid Surgery
The Stem Cell Guide
119,531 views
When I tore my meniscus for the second time (a bucket handle tear), six doctors told me I needed immediate surgery. These are the exact knee exercises I used to avoid another knee surgery, become pain-free and completely rebuild my knee. These exercises will also be extremely helpful for people with knee osteoarthritis who want to decrease chronic pain and stiffness, improve function and delay or even avoid a knee replacement.
In this video, I take you through the exact steps I used to restore range of motion, rebuild strength, improve alignment and return to movements I once thought would be impossible for me to do ever again.
🦵 Looking to avoid knee surgery?
Join my weekly live webinar to find out if regenerative medicine could be appropriate for you and get your questions answered
👉 Register here: https://yourstemcellguide.com/webinar...
📩 Join my newsletter for more information on knee health and regenerative medicine.
👉 Join here: https://yourstemcellguide.com/newslet...
Rehabilitation from my first knee surgery had been a long and painful process which had not addressed the root cause of my knee problems. Using these exercises to heal my knee took much less time than recovering from the initial knee surgery. More importantly, they have actually addressed the root causes of my knee problems and allowed me to return to the activities I love such as hiking, dancing, tennis and soccer.
Chapters:
00:00 Knee Exercises to Avoid Surgery: the 4 step strategy
00:45 Knee Range of Motion Exercises for Pain & Stiffness
01:02 Knee Extension Exercises for Meniscus Injury & Arthritis
02:00 How to use visualization if Knee Exercises Are Too Painful
02:18 Knee Flexion Exercises to Restore Bending
03:43 Exercises for Knee Stiffness & Soft Tissue Mobility
03:55 How to use a massage gun to improve knee mobility
05:05 How to use massage balls to improve knee mobility
06:00 How to use a foam roller to improve knee mobility
06:35 Knee Strengthening Exercises for Osteoarthritis & Meniscus Injuries
06:46 Squat Progressions for Knee Strength
07:20 Hamstring Exercises for Knee Stability
08:00 Step-down Exercises for Knee Pain & Stairs
08:58 Split Squats for Stronger Knees
09:34 Calf & Tibialis Exercises for Knee Support
11:03 Knee Alignment Exercises: Hips, Knees, Ankles & Feet
12:04 glute activation exercises for knee health
13:08 knee exercise to correct tibial torsion
13:25 Important Tips for Exercising With Knee Arthritis or Injury
14:25 How I Became Pain-Free and Avoided Knee Surgery
IMPORTANT: Everyone's knee is different. Start at a level appropriate for you and progress gradually. If you have a significant injury, severe pain, swelling, instability or another medical condition affecting your knee, seek appropriate professional medical advice before beginning a new exercise program. THESE EXERCISES MAY NOT BE APPROPRIATE FOR PEOPLE WHO HAVE RECENTLY HAD KNEE SURGERY.
These exercises were an important part of my recovery, but they weren't the only things I did. I also explored nutrition, lifestyle strategies, mindset and regenerative medicine as part of my approach to improving my knee health.
Do you want to copy of the exercises I covered in this video? or a list of the equipment I used in this video?
Send me an email at youtube@yourstemcellguide.com and I'll send them to you (please be patient I haven't got an automation to do this yet and so I will be replying to you personally)
20 Comments
You are amazing!! What a great person u are ! Thank you for encouraging us all !! 🙏🙏🙏🙏
2:09 Visualization
2:24 Knee Flexion
3:03 Using strap to deepen flexion
3:20 kneeling knee flexion
4:12 Release Adhesion using massage gun
5:08 Using Massage balls
6:05 using yoga mat or foam roller
Strength
6:39 Assisted Squat
7:12 Staggered squat to Single leg squat
7:24 Hamstring Sliders progression
8:08 Lateral Step down
9:01 Split Squat progression
9:39 Calf Raises
10:16 Foot Circles
Alignment & Balance
11:20 Feet in, knees out to knees in, feet out
12:05 In-line glute contraction
12:34 wall press
Thank you 👍
The Exact Knee Exercises I Used to Avoid Surgery
The Stem Cell Guide
119,531 views
When I tore my meniscus for the second time (a bucket handle tear), six doctors told me I needed immediate surgery. These are the exact knee exercises I used to avoid another knee surgery, become pain-free and completely rebuild my knee. These exercises will also be extremely helpful for people with knee osteoarthritis who want to decrease chronic pain and stiffness, improve function and delay or even avoid a knee replacement.
In this video, I take you through the exact steps I used to restore range of motion, rebuild strength, improve alignment and return to movements I once thought would be impossible for me to do ever again.
🦵 Looking to avoid knee surgery?
Join my weekly live webinar to find out if regenerative medicine could be appropriate for you and get your questions answered
👉 Register here: https://yourstemcellguide.com/webinar...
📩 Join my newsletter for more information on knee health and regenerative medicine.
👉 Join here: https://yourstemcellguide.com/newslet...
Rehabilitation from my first knee surgery had been a long and painful process which had not addressed the root cause of my knee problems. Using these exercises to heal my knee took much less time than recovering from the initial knee surgery. More importantly, they have actually addressed the root causes of my knee problems and allowed me to return to the activities I love such as hiking, dancing, tennis and soccer.
Chapters:
00:00 Knee Exercises to Avoid Surgery: the 4 step strategy
00:45 Knee Range of Motion Exercises for Pain & Stiffness
01:02 Knee Extension Exercises for Meniscus Injury & Arthritis
02:00 How to use visualization if Knee Exercises Are Too Painful
02:18 Knee Flexion Exercises to Restore Bending
03:43 Exercises for Knee Stiffness & Soft Tissue Mobility
03:55 How to use a massage gun to improve knee mobility
05:05 How to use massage balls to improve knee mobility
06:00 How to use a foam roller to improve knee mobility
06:35 Knee Strengthening Exercises for Osteoarthritis & Meniscus Injuries
06:46 Squat Progressions for Knee Strength
07:20 Hamstring Exercises for Knee Stability
08:00 Step-down Exercises for Knee Pain & Stairs
08:58 Split Squats for Stronger Knees
09:34 Calf & Tibialis Exercises for Knee Support
11:03 Knee Alignment Exercises: Hips, Knees, Ankles & Feet
12:04 glute activation exercises for knee health
13:08 knee exercise to correct tibial torsion
13:25 Important Tips for Exercising With Knee Arthritis or Injury
14:25 How I Became Pain-Free and Avoided Knee Surgery
IMPORTANT: Everyone's knee is different. Start at a level appropriate for you and progress gradually. If you have a significant injury, severe pain, swelling, instability or another medical condition affecting your knee, seek appropriate professional medical advice before beginning a new exercise program. THESE EXERCISES MAY NOT BE APPROPRIATE FOR PEOPLE WHO HAVE RECENTLY HAD KNEE SURGERY.
These exercises were an important part of my recovery, but they weren't the only things I did. I also explored nutrition, lifestyle strategies, mindset and regenerative medicine as part of my approach to improving my knee health.
Do you want to copy of the exercises I covered in this video? or a list of the equipment I used in this video?
Send me an email at youtube@yourstemcellguide.com and I'll send them to you (please be patient I haven't got an automation to do this yet and so I will be replying to you personally)