Knees

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the knee health test is being displayed in front of a black and white photo with yellow lettering

Coach Milad and Ryan ▪️Fitness and Nutrition Coach on Instagram: "Did you pass or fail? ⬇️Sets and Reps⬇️ Preform at least 3x a week 🔵Ir knee taps:16 reps per side 🔵Everything stretch:16 reps per side 🔵Spanish Squats: 3 sets at 45 seconds 🔵Heel Float Split Squat: 3 sets at 8 reps per side 🔵Hamstring Bridge Iso: 3 sets at 45 seconds #kneepain #kneesovertoes #kneemobility #hipmobility #anklemobility #stretchingroutine #kneeprehab #kneeexercises #legday #pigeonstretch #yoga #kneestrength #isometrics #spanishsquats #kneeache"

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Knee Rehab Exercises

Strengthen Hip Flexors

Knee Mobility

Exercises For Knee Pain

Knee Rehab

Acl Recovery

Weekly Workout Routines

Beginner Fitness

Matthew Maloney on Instagram: "DM me the word “PAIN” for more exercises to Eliminate your Knee Pain and Bulletproof your knees #aclrecovery #kneehealth #bulletproofknees #kneehealthexercises #aclsurgery #kneepainrelief #kneepain"

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Brandon Scott, PharmD | Teaching Pain-Free Movement on Instagram: "Chasing weight on the bar for your ego isn’t worth you not being able to move worth a d@mn in your latter years. Rebuild your knees starting with walking backward. Can be a hill, treadmill, or a sled. The concept is the same: gentle strengthening while providing circulation to support healing. Build strength in a short range pain-free range of motion using reverse step ups. Heel elevated (Poliquin Step Up) = more pressure on the knee. Flat footed (Patrick Step Up) = less pressure. Variation you choose is up to you as long as it’s pain-free. Adjust height and load based on your ability. @atgexercise Split Squats provide a stimulus for your knees to adapt to long range knee flexion. Start from assisted front foot elevat

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Ben Patrick on Instagram: "I hope you DON’T need this data, but it’s been helpful to know. This is the best I’ve got after working with a lot of basketball players after ankle sprains, and I will keep working on this and all my ability routines. And the @uncivilizedsneaker does not “prevent” ankle sprains but does reduce the severity of the physics involved by not excessively elevating the heel for style. Sets & Reps Summary: 1. Floss up to 60 seconds 2. Backward up to 5 minutes 3. Seated Calf Raise free weight 2 x at least 20 reps or machine up to 20 reps per side 4. Tibialis Raise up to 20 reps 5 & 6. Calf & Tib Rotations 10 reps per side 7. Reverse Step-up 2 x up to 20 reps per side 8. Bridge / Nordic / Machine Ham Curl 2 x 5-15 reps depending on difficutly 9. ATG Split Squat 3 x up t

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Squat University on Instagram: "Have “bad knees”?🤔 While there’s no “one best exercise” that works for everyone to fix a knee injury - the touchdown single leg squat is a VERY important part of the rehab process for almost everyone! . Shout out emilyyani_/TT for the opening stitched video, @muscleandmotion for the Anatomy graphics & @kynghenri for being my model athlete."

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Fitness Workout For Women

Knee Pain

Fitness Workout

Best Self

Meg Takacs | Running Coach on Instagram: "⚠️ Knee pain isn’t always a “knee issue.” ‌ ➡️ Usually the area in pain isn’t the origin of the issue. Most of the time, it’s due to movement compensation, under-active muscles, or muscle imbalances, that put stress on the knees, which causes the pain. ***if you’re experiencing pain though, it’s best to see a PT or doc first. ‌ Bullet proof muscles around the knees are what help prevent the knees from ever hurting! ‌ Once or twice a week, it doesn’t have to be more than 20-30 mins, spend some time on these areas of focus: ‌ ➡️ Glute medius: this muscle helps prevent your IT band from overworking. When the IT band overworks, it can pull on the knee joints and ligaments ‌ ➡️ Unilateral strength: prevent muscles imbalances ‌ ➡️ Eccentric quad strengt

Valerie Brown | Strength & Mobility Coach on Instagram: "Do you have knee soreness that comes and goes too?

Three years have passed since I injured my knee (meniscal tear, March 2021).

At this point in my journey, my knees feel good the majority of the time, and I don't notice any soreness.

But, when I start noticing knee soreness, it's a result of ankle and hip mobility limitations.

To prevent my knee soreness from progressing any farther,

I double down on hip & ankle mobility exercises as well as knee stability exercises.

Here's the routine I start doing 2-3 times weekly:

3 Sets of:
1️⃣ "Single leg bottom half calf raises" (x 10 reps/leg)
2️⃣ "Ankle dorsiflexion squats" (x 10 reps)
3️⃣ "Ankle plantarflexion stretch" (x 30 sec/side)
- not shown in video (let me know if you'd like Hip External Rotation, Stabilization Exercises, Ankle Mobility Exercises, Ankle Dorsiflexion, Knee Stability, Meniscal Tear, Knee Strengthening Exercises, Stability Exercises

Hip External Rotation

Stabilization Exercises

Ankle Mobility Exercises

Ankle Dorsiflexion

Knee Stability

Meniscal Tear

Knee Strengthening Exercises

Stability Exercises

Valerie Brown | Strength & Mobility Coach on Instagram: "Do you have knee soreness that comes and goes too? Three years have passed since I injured my knee (meniscal tear, March 2021). At this point in my journey, my knees feel good the majority of the time, and I don't notice any soreness. But, when I start noticing knee soreness, it's a result of ankle and hip mobility limitations. To prevent my knee soreness from progressing any farther, I double down on hip & ankle mobility exercises as well as knee stability exercises. Here's the routine I start doing 2-3 times weekly: 3 Sets of: 1️⃣ "Single leg bottom half calf raises" (x 10 reps/leg) 2️⃣ "Ankle dorsiflexion squats" (x 10 reps) 3️⃣ "Ankle plantarflexion stretch" (x 30 sec/side) - not shown in video (let me know if you'd like

a man squatting next to a tree in the woods with text overlay that reads knee strength

Apartment Workout

Strengthen Back

Aching Knees

Benefits Of Walking Daily

Valerie Brown | Strength & Mobility Coach on Instagram: "Including these 5 exercises into my routine were gamechangers that helped eliminate knee soreness 1️⃣ "Side lying hip adductions" (3 sets x 15 reps/leg) - start with bodyweight - progress by adding ankle weights or a dumbbell/weighted plate placed on your ankle (goal is to be able to lift 10% of your bodyweight) 2️⃣ "Tibial rotations" (3 sets x 5 reps/leg) - focus on feeling the muscles on the inner and outer hamstrings as you turn your shinbone inwards and outwards 3️⃣ "Straight knee calf raises" (3 sets x 10 reps) - keep knee straight and work through your full range of motion (I.e. hold the stretch position for 2-3 seconds then slowly push yourself into the highest calf raise possible) 4️⃣ "Bent knee calf raises" (3 sets x 10

a man is doing an exercise on a pull up machine with the caption knee mobility

Mobility Drills

Mobility Training

Quads And Hamstrings

Strength And Mobility

Low Impact Cardio

@chengisalwaysclimbing on Instagram: "knee mobility #bouldering #gymclimbing #rockclimbing"

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David Mariani on Instagram: "The most important exercise for bulletproof knees • Strengthening the tibs will help the knees AND the ankles • Tibialis raises • @basketball.biology"

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How to strengthen knees

Knee strengthening exercises

Squat University on Instagram

Dr. Jacob Van Den Meerendonk, PT, DPT on Instagram: "And actually, adding up to 5# of ankle weight while doing 20 of these shouldn’t be too hard on some adequately strengthened hip abductors. If you’re looking for a place to start, start here. Weakness in the hip abductors is very common, as many people do not do abductor specific exercises. This weakness may cause aberrant/abnormal movement at the knee during stairs, squatting, getting up and down from a chair, running etc. Add it to your rou

Dr. Jacob Van Den Meerendonk, PT, DPT on Instagram: "As promised, here is a set of hip mobility exercises that I have incorporated into many of my past patients/clients routines as well as my own to improve knee pain, and I attribute many of these to how I was able to get back into running after 10+ years of chronic knee pain from a suspected meniscus tear. So many DMs asking where to begin with knee rehab, and the answer is HIP MOBILITY. Strengthen the hips to build back the foundation of you Get Back Into Running, Getting Back Into Running, Hip Mobility Exercises, Hip Stretches, Mobility Exercises, Low Back Pain

Get Back Into Running

Getting Back Into Running

Hip Mobility Exercises

Hip Stretches

Mobility Exercises

Low Back Pain

Dr. Jacob Van Den Meerendonk, PT, DPT on Instagram: "As promised, here is a set of hip mobility exercises that I have incorporated into many of my past patients/clients routines as well as my own to improve knee pain, and I attribute many of these to how I was able to get back into running after 10+ years of chronic knee pain from a suspected meniscus tear. So many DMs asking where to begin with knee rehab, and the answer is HIP MOBILITY. Strengthen the hips to build back the foundation of you

Dr. Jacob Van Den Meerendonk, PT, DPT on Instagram: "Knee pain tip of the day. Always always check with your physical therapist or overseeing health providers to see if this would be good for you to do. With that being said, this is one of those “fear avoidance” things especially with knee pain where twisting and torquing seems like it will make things worse so many people try to avoid it at all costs… when in fact we need to be teaching and training the knee to do it, OR when it has to inevita

a close up of a toilet with the words top exercise to bulletproof your knee

David Mariani on Instagram: "Top exercise to bulletproof your knees • The more force your ankle can absorb… The less force your knees have to absorb • Tib raises • @basketball.biology"

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