5 Movements EVERYONE Should Master for Pain-Free Knees

Summary

This video offers a comprehensive guide to maintaining knee health through targeted exercises. Coach E from Prison Movement introduces five key movements designed to decrease stress on the knees, improve muscle function, and enhance range of motion. The routine addresses issues like arthritis, meniscus injuries, and ligament problems, focusing on strengthening the quads and hamstrings, improving ankle flexibility, and promoting optimal knee joint function. Exercises include the extended knee ankle flex, short ham hip extension, supine tibial rotation, short and skinny foot, and reverse lunge. The video emphasizes the importance of proper technique and muscle activation for pain-free, strong knees.

Takeaways

• 🧘 The video provides five exercises aimed at maintaining healthy and pain-free knees, which is beneficial for individuals with current or past knee issues such as arthritis, meniscus injuries, or ligament tears.
• 👣 To support knee health, it's crucial to ensure proper function of the feet and ankles, as well as the hips, to distribute forces effectively and reduce stress on the knees.
• 💪 Decreasing tension in the quadriceps and hamstrings is important for knee health, and addressing muscle imbalances, such as a weak gluteus maximus or a dysfunctional iliopsoas, can alleviate this tension.
• 🏋️‍♂️ Strengthening the muscles around the knee joint, such as the quads and hamstrings, is essential for maintaining an optimal function of the knee joint itself.
• 🚶‍♀️ Active range of motion is necessary for knee health, and exercises should focus on achieving full extension and avoiding premature wear on cartilage.
• 🦿 The first exercise, the extended knee ankle flex, targets the vastus medialis and vastus intermedius muscles to improve ankle range of motion and break habitual movement patterns.
• 🦵 The short ham hip extension technique is designed to work the knee in full flexion, building strength in the end range of motion and promoting proper hip movement patterns.
• 🔄 Supine tibial rotation is an exercise that restores the often neglected internal and external rotation range of motion of the knee, which is critical for preventing meniscus degeneration.
• 👣 The short and skinny foot exercise focuses on activating the intrinsic foot muscles to create an 'active arch' and improve foot function, which is foundational for overall lower body health.
• 🤸‍♀️ The reverse lunge is a comprehensive exercise that integrates strength, range of motion, and proper movement patterns, making it an excellent choice for knee health.
• 📈 The routine concludes with a summary of the exercises and their benefits, emphasizing the importance of regular practice for maintaining knee health and pain-free movement.

Q & A

What are the five exercises presented in the video for maintaining healthy and pain-free knees?

The video presents five exercises: 1) Extended knee ankle flex, 2) Short ham hip extension, 3) Supine tibial rotation, 4) Short and skinny foot with metatarsal pressure, and 5) Reverse lunge.

Why is it important to decrease the stress on the knees?

Decreasing stress on the knees is crucial to prevent premature wear and tear, which can lead to issues such as arthritis or other injuries. It helps to maintain the knee's health and functionality.

How can the function of the feet and ankles impact the knees?

If the feet and ankles aren't working well, more force has to go up through the knees because they're not absorbing the forces they should be. This can lead to increased stress and potential injuries.

What role do the quadriceps and hamstrings play in knee health?

The quadriceps and hamstrings are key muscle groups that work at the knee joint. They need to be strong and flexible to support the knee joint and reduce tension, which helps keep the knees healthy and pain-free.

Why is it important to address the root cause of chronic quadriceps and rectus femoris tightness?

Addressing the root cause, such as a dysfunctional iliopsoas muscle, is important because it can lead to overwork and tightness in the rectus femoris, which is not well-designed to perform hip flexion and can become taut and inextensible.

How does the short ham hip extension exercise help with knee health?

The short ham hip extension exercise works the knee in full flexion, building strength in the end range of motion and promoting stability, which contributes to long-term knee health.

What is the purpose of the supine tibial rotation exercise?

The supine tibial rotation exercise restores the important and often neglected range of internal and external rotation at the knee, which can help prevent premature degeneration of the meniscus.

Why is intrinsic foot muscle activation important for overall lower body health?

Intrinsic foot muscle activation is important because it helps create an 'active arch' in the foot, which can absorb force and contribute to better overall lower body mechanics, including the knees.

What does the reverse lunge exercise aim to achieve?

The reverse lunge exercise aims to build strength in a split stance, mimicking movements like walking, running, and sprinting, while also promoting lengthening through the quadriceps and hip flexors on the other side.

How often should the exercises in the video be performed to maintain knee health?

The exercises should be performed a couple of times a week to keep the knees healthy and pain-free.

What is the significance of the 'short and skinny foot' exercise in the context of the entire routine?

The 'short and skinny foot' exercise is significant as it integrates with the previous exercises by focusing on foot and ankle mechanics, which are foundational for overall lower body health, including the knees.

Outlines

00:00

🦿 Knee Health and Exercise Overview

Coach E from Prison Movement introduces five exercises designed to maintain knee health and alleviate pain. The video addresses individuals with existing knee issues like arthritis or past injuries, as well as those looking to prevent future problems. The coach provides a high-level overview of the principles behind the exercises, emphasizing the importance of reducing stress on the knees by improving foot and ankle function, decreasing muscle tension in the quadriceps and hamstrings, and enhancing the knee joint's own function. The root causes of muscle tightness are discussed, such as the role of the iliopsoas muscle in preventing rectus femoris tightness and the impact of gluteus maximus weakness on hamstring tightness. Strengthening the knee joint muscles, improving active range of motion, and practicing proper movement patterns like squats, lunges, and hip hinges are highlighted as essential for knee health.

05:01

🏋️‍♂️ Exercise 1: Extended Knee Ankle Flex

The first exercise, the Extended Knee Ankle Flex, targets the vastus medialis and vastus intermedius muscles to improve knee health. It involves using a foam roller placed above the knee and activating the quadriceps while fully extending the knee. The exercise also works on terminal knee extension, which is crucial for preventing cartilage wear. Participants are instructed to hold the contraction for 5 seconds, alternating between plantar flexion and dorsiflexion of the ankle, to promote muscle activation and dissociation of habitual movement patterns. The exercise is recommended to be performed in two sets of three reps per side, holding each rep for 5 seconds.

10:02

🧘‍♀️ Exercise 2: Short Ham Hip Extension Technique

The second exercise focuses on knee flexion using a yoga block or rolled-up towel to work the hamstrings and hip extension muscles. The goal is to maintain tension on the block while extending the hip and keeping the ankle relaxed. Care is advised to prevent hamstring cramps, especially for those prone to this issue. The exercise involves extending the hip to full range of motion, holding for 5 seconds, and then slowly returning to the starting position. This technique not only strengthens the hamstrings but also trains the gluteus maximus and iliopsoas muscles for better hip function, reducing force through the knees. It is recommended to perform two sets of three reps per side, holding each rep for 5 seconds.

15:02

🔄 Exercise 3: Supine Tibial Rotation

The third exercise, Supine Tibial Rotation, addresses the often-neglected internal and external rotation range of motion of the knee. This is important for preventing premature degeneration of the meniscus and other passive tissues, especially for those involved in sports that require rotation or hard cutting. The exercise involves lying on the back, flexing the hip, and cycling between external and internal rotation while fully extending and flexing the knee. This helps restore the active range of motion and integrates the previous exercises' full knee extension and flexion. It is recommended to perform two sets of three reps per side.

👣 Exercise 4: Short and Skinny Foot with Metatarsal Pressure

The fourth exercise concentrates on activating the intrinsic foot muscles, which are essential for creating an 'active arch' and absorbing force during movement. The 'short and skinny foot' exercise involves pulling the forefoot towards the heel and making the foot skinny across the metatarsals, followed by applying metatarsal pressure by adding body weight. This exercise is designed to wake up and strengthen the muscles at the bottom of the feet, which can help with overall foot and ankle function. It is suggested to perform one set of three reps per side, holding each rep for 10 seconds.

🚶‍♂️ Exercise 5: Reverse Lunge with Short and Skinny Foot

The final exercise, the Reverse Lunge, is a favorite for lower body strength building, providing unilateral training similar to natural movements like walking, running, and sprinting. It combines strength building on one side with lengthening of the quadriceps and hip flexors on the other. The exercise is performed by stepping back with one foot and pulling oneself up mostly with the front leg, maintaining a short and skinny foot with metatarsal pressure on the other foot. This exercise is beneficial for the low back and can be progressed by adding weight. It integrates all the previous exercises, focusing on foot, ankle, and knee range of motion, as well as hip strength. The recommendation is to perform two sets of six to ten reps per side, and to add weight if ten reps per side can be achieved easily.

Keywords

💡Knee Health

Knee health refers to the overall condition and functionality of the knee joint, which allows for pain-free movement and supports physical activities. In the video's context, maintaining knee health is crucial for preventing issues like arthritis or injuries. The script emphasizes exercises that aim to keep the knees strong and flexible, such as the extended knee ankle flex and the supine tibial rotation.

💡Arthritis

Arthritis is a medical condition characterized by inflammation and stiffness in the joints, which can lead to pain and reduced mobility. The video mentions arthritis as one of the conditions that can affect the knees, and the exercises provided are intended to help manage or prevent the symptoms associated with it, by promoting joint strength and flexibility.

💡Meniscus Injury

A meniscus injury involves damage to the meniscus, which is a piece of cartilage in the knee that acts as a shock absorber. The video script discusses the importance of exercises that can help prevent such injuries by improving the knee's range of motion and reducing stress on the joint.

💡Ligament

Ligaments are tough bands of tissue that connect bones to each other and provide stability to joints. The script mentions ligament tears as a potential knee issue, and the exercises are designed to strengthen the muscles around the knee, indirectly supporting ligament health and reducing the risk of injury.

💡Quadriceps

The quadriceps, often referred to as 'quads', are a group of four muscles at the front of the thigh responsible for extending the knee. The script discusses the importance of reducing tension in the quadriceps, particularly the rectus femoris, to maintain knee health and prevent issues related to muscle tightness and overwork.

💡Hamstrings

Hamstrings are a group of muscles at the back of the thigh that help in bending the knee and extending the hip. The video script addresses the common issue of hamstring tightness and its relation to glute max weakness. Exercises like the short ham hip extension are recommended to improve hamstring flexibility and strength.

💡Range of Motion

Range of motion refers to the extent and direction through which a joint can move. The video emphasizes the importance of maintaining a full active range of motion in the knee for healthy function. Exercises such as the extended knee ankle flex and the supine tibial rotation are designed to improve and maintain this range.

💡Intrinsic Foot Muscles

Intrinsic foot muscles are the small muscles within the foot that help maintain its arch and contribute to overall foot function. The script discusses the importance of these muscles in absorbing force and supporting the ankle and knee. The short and skinny foot exercise is introduced to activate these muscles and improve foot function.

💡Dorsiflexion

Dorsiflexion is the movement of the foot upward, towards the shin, which involves the muscles at the front of the lower leg. The video script mentions dorsiflexion as part of the ankle's range of motion that is important for knee health. The extended knee ankle flex exercise specifically targets this movement to improve ankle and knee function.

💡Plantarflexion

Plantarflexion is the movement of the foot downward, away from the shin, which involves the muscles at the back of the lower leg. The video script includes plantarflexion as an important aspect of the ankle's range of motion that contributes to knee health. This movement is also targeted in the extended knee ankle flex exercise.

💡Reverse Lunge

A reverse lunge is a strength training exercise that involves stepping backward into a lunge position, emphasizing the leg muscles and improving balance. The video script describes the reverse lunge as a favorite lower body exercise for building strength and integrating the various aspects of knee health discussed, such as foot and ankle function, and proper knee alignment.

Highlights

Five exercises are presented to maintain healthy and pain-free knees.

Importance of proper foot and ankle function to reduce stress on the knees.

The role of the intrinsic foot muscles and ankle dorsiflexion in knee health.

The impact of hip function on knee health and the need for proper hip joint muscles.

Chronic quadriceps and rectus femoris tightness often stems from an iliotibial band dysfunction.

Gluteus maximus weakness can lead to hamstring tension and tightness.

The necessity for optimal function of the knee joint itself, including strength and range of motion.

The first exercise, the extended knee ankle flex, targets the vastus medialis and vastus intermedius muscles.

Technique for the extended knee ankle flex to improve terminal knee extension.

The short ham hip extension technique to work the knee in full flexion.

Warning about potential hamstring cramps during the short ham hip extension exercise.

Supine tibial rotation exercise to restore the often neglected rotational range of motion of the knee.

The importance of intrinsic foot muscle activation for overall knee health.

The short and skinny foot exercise to build an 'active arch' in the foot.

Incorporating the short and skinny foot into the reverse lunge for a comprehensive lower body workout.

The reverse lunge as a favorite exercise for unilateral training and strength building.

Recommendation to perform the routine a couple of times a week for knee health.

Introduction of the 'Knee Pain Solution' program for a step-by-step approach to knee pain relief.

Transcripts

if you want healthy and pain-free knees

whether your knees are good to go now or

you're dealing with something like

arthritis a miniscus injury ligament

Terrors or you've overcome those issues

in the past then there are five

exercises in this video that you'll need

to

[Music]

do coach E from prision movement here

and today we're going to go through five

movements to help you keep your knees

healthy and painfree and before we get

to that I want to just cover a really

high level overview

of what your knees need to stay healthy

and pain-free and this will just give

you some insight into the thinking that

goes behind the exercises and the

routine that you're about to learn so

start off what do we need to do for the

knees we need to decrease the stress or

the amount of force that goes through

them how do we do that one is we look

below at the feet and the

ankles if your feet and your ankles

aren't working well then more Force has

to go up through the knees because

they're not absorbing the forces that

they should be an example here is the

intrinsic foot muscles if they're not

working well they're not going to absorb

that Force if you have poor dorsy

flexion range of motion of the ankle you

can't pull the toes up very well then

the knees are going to have to absorb

more

Force second Point here is

similar your knees are gonna be required

to do more work if your hips aren't

working well so pain-free knees for

painfree knees we got to look below and

we got to look above and get those

joints working properly Point number two

here decrease tension so it's very

similar but in this case we're going to

look at the main muscle groups that work

at the knee joint the quadriceps and the

hamstrings when it comes to the

quadriceps the rectus femoris muscle

that's the most superficial muscle of

the quad ceps group it also attaches and

works at the hip joint in addition to

doing its standard knee extension at the

knee joint this muscle can often get

tight but what people often do is

they'll stretch they do your static quad

stretch pull your heel to your butt but

this doesn't address the root cause root

cause of chronic quadriceps and Rec fem

tightness is a dysfunctional ILO muscle

if the ilis isn't working well you don't

have good hip flexion so bring the knee

up to the chest so your body's your

brain thinks what can I do to get hip

flexion better to get it stronger well

it'll recruit other muscles the rec fem

being one but it's not welld designed to

perform hip flexion so it easily gets

overworked and when a muscle gets

overworked and it never gets rest it

becomes taut and

inextensible so the wfam and the quats

same kind of thing happens with the

hamstrings the hamstrings are often

taught in people and they feel tight and

tense and and the root caus is often

glute Max weakness so if we can fix the

things that cause quadriceps and

hamstring tension and tautness then

that'll decrease the tension of the

knees keep them more loose and relaxed

and they won't we out as quickly finally

general optimal function of the knee

joint itself we need strength of the

muscles at the knee joint so we do need

good strength of the quads and

hamstrings we need range of motion

specifically active range of

motion if you don't have good range of

motion you're going to be limited in

your movement and that's going to cause

issues a really big one there is

terminal knee extension you can't fully

extend your knee then your cartilage is

going to wear wear out prematurely and

finally we need integration also known

as your the way that you move your

movement patterns for these we look to

the fundamental movement patterns like

squats lunges hip hinges those got to be

clean and you've got to be doing them

well for the knees to stay healthy so

here is the highle overview and just

gives you a little bit of thinking into

the approach that went behind designing

the exercises for you right now the

first exercise you must Master for

pain-free knees is the extended knee

ankle flex and this wakes up the often

sleepy vasus medialis and the vast

intermedius which is deep the deepest

muscle of the quadriceps group it works

on range of motion of your ankle joint

so in both dorsy flexion that is pulling

the foot up like this and planter

flexion so pointing the toe down and it

helps to do something that we call

dissociation which is dissociating

Habitual movement patterns breaking old

movement patterns so you can create new

ones so overall this is a great exercise

and if you've got achy knees do this

exercise afterwards whether it's from a

run or from a sport try this technique

out for a few reps and you'll find that

it might help you out what you need for

this is a foam roller or something to

prop your leg up on that's fairly firm

this is about five inches

approximately place the roller just

above your knee I've demonstrated this

technique a lot it's such a good one and

the first thing you do is you activate

the vasus medialis you kind of poke at

it a little bit we've got another video

on the VMO specifically you can watch

that we'll link it up above or in the

description so you poke it you activate

it you activate all of the quads and

then from there keep the activation of

the quads going as you fully straighten

your knee and this works terminal knee

extension very very important from here

you're holding that terminal knee

extension so full knee extension and you

activate the calves to planter Flex at

the ankle and you keep activating the

calves keep trying to PL CER Flex more

and more as you fire the quads up as

hard as you can hold that for 5 seconds

and then slowly move to dorsy flexion so

working the tibialis anterior pulling

that foot up as much as you can keep

activating at the end range I'm not just

hanging out and here I'm not just

hanging out I'm squeezing the quad as

hard as I can for five seconds move to

neutral ankle and slowly keeping the

quads on Lower soft landing and then you

ramp it down gradually so gradually let

go of the contraction don't just let it

fall all at once for this technique do

two sets three reps per side and hold

for 5 seconds next up we're going to

work the short ham hip extension

technique and this is kind of the

opposite this is working the knee in

full flexion so we're working that fully

extended range now we're going to work

that fully flexed range and this is a

new technique I recently come up with

that I did a video on which you can

watch for more in-depth information but

one word of warning is you might start

to cramp in the hamstring when you do

this exercise so if you think you might

have a tendency to cramp go watch our

other video we'll link it up above and

in the description below go watch that

video first to learn how to properly

prepare the muscle for this technique or

you can just Brave it and see what

happens what you need is a yoga block or

a rolled up towel or something and you

squeeze it between your legs and you

want it firm enough where you can apply

pressure pressure and

squeeze so here I'm squeezing that

hamstring squeezing the block and my

goal is to maintain a good level of

tension on the Block

throughout keep the ankle relaxed I'm

setting up in a four-point stance and

good alignment neutral spine and from

here I am

slowly extending the hip keeping the

pressure on the Block and for the first

rep only go as far as you can if you

feel like you're going to cramp if you

go too far just go to half range but if

you could fire that glute up nice and

strong keep the hamstring contracted get

it up to full range of motion hold there

for five

seconds and

then slowly bring it back to a soft

landing and you gradually Let It

Go like so and that's one

rep so this technique works that fully

flexed range of motion of the knee so

we're getting that full active range of

motion we're not just stretching we're

building strength in the end range is of

motion so that you have stability there

The Joint can stay healthy there and

your brain sees okay this is a range of

motion that I can control so I'm going

to let you keep that range of motion and

keep using it do two sets of three reps

per side holding each rep for five

seconds and in addition to working that

full knee flexion knee flexed range of

motion by getting the hamstring fully

activated and shortened what you're

doing is you're biasing this movement of

hip extension and hip flexion to the hip

dominant muscles which are the glute

Maximus and the ilos sois and these are

the muscles that we want to be using for

hip extension and hip flexion

respectively so this in addition to the

range of motion at the knee is also

training a good movement pattern at the

hip and by decreasing the Force the

forces that go through your knee by

increasing the forces that you absorb

with your hip the knees are going to

stay healthier for the long term the

third exercise to master for painfree

knees is the supine tibial rotation and

the knee is primarily a flex a hinge

joint so it goes through flexion and

extension but you can see right here it

also rotates so we've got internal and

external rotation range of motion if you

miss this range of motion then and the

knee is stuck then that can lead to

premature degeneration of the meniscus

because you're getting a lot of wear on

those passive tissues especially if you

play a sport that requires rotation or

hard cutting and you don't have that

range of motion you're going to quickly

jam into that joint and if you go past

that active range of motion get into the

passive tissues like the meniscus the

ACL PCL Etc and those are tissues we

don't want to injure because the the

rehab is is slower so supine tibio

rotation restores this important and

neglected range start off lying on your

back from here Flex the hip to about 90

degrees and we can start off with

external rotation from here I'm trying

to get deeper into that external

rotation this is a theme throughout all

of our exercises so I'm trying to get

deeper into that external rotation range

the whole time as I fully straighten out

my knee keep it externally rotated and

then when I'm fully flexed I go to

internal

rotation and then I fully straighten out

might heard that little snap there

little crepus no problem no pain no

problem and I'm just going between

cycling between

external and internal rotation range of

motion trying to get as deep into those

rotations as I can and fully

extending and flexing the knee down so

I'm not just letting it hang but I'm

actively pulling my heel toward my butt

to get that full knee flexion range of

motion do again two sets three reps per

side and that will help you to restore

this active range of motion and also

integrate the previous two techniques

the full knee extension that we got in

the extended knee ankle flex and the

full knee flexion in the short ham hip

extension so you can see there's a

progression here that is an exercise

building on the exercises done

previously the fourth exercise is

focused on your feet like I said before

the feet are the first thing that comes

into contact with the ground and you can

absorb a lot of force with your feet if

you have good intrinsic foot muscle

function and good ankle range of motion

we've worked on ankle range of motion

already now it's time to focus on the

intrinsic foot muscle activation and the

intrinsic foot muscles are the muscles

right in the bottom of the feet there's

44 layers of muscles on your bottom of

your feet and they create what I like to

call as the active Arch they can

contract and give you an arch without an

arch support without a thick

insole if you use those things then you

might want to think about weaning off of

them and building your simultaneously

building up your active Arch so that

your feet are doing the job that they

were designed to do the excise that we

teach about this to get started with

this is the short and skinny foot we're

trying to do two things we're trying to

make the foot short so pulling the foref

foot towards the heel and skinny pulling

right in here making it skinny across

What's called the metatarsals the

metatarsals are the bones right under

here right at the base of your

toes so the first rep you can do you

just think about pulling the foot in and

making it skinny and holding for about

10 seconds

squeezing just trying to

activate holding nice and strong for 10

seconds and then you let it

go and the second rep you do you can add

one element to it which I call

metatarsal pressure that is putting a

little more weight through those

metatarsal bones that I just describe to

you so you make a short and skinny foot

you get that active Arch this raises up

this gets skinny this gets pulled

towards the heel and then I just apply a

little weight put a little bit more of

my body weight on this foot and think of

pressing down through the metatarsals

and when you do that you'll feel an

increase in activation of those muscles

of the bottom of your feet hold it for

10 seconds keep breathing

naturally and with all of our activation

exercises it's you ramp it up and you

ramp it down gradually let it go don't

just let it flop out but control that

intensity from 100% down to Zero from

zero up to 100 we're gaining control

over our ability to contract our muscles

not only just to wake them up to

contract them at all but also to control

the intensity level at which we can

contract them so the short and skinny

foot you could do one set of three reps

per side 10 seconds you can choose to

alternate or do all sides all reps on

one side then switch it's up to you but

do one set and this exercise is going to

lead in perfectly to our next exercise

which is the reverse lunge the reverse

lunge is by far my favorite lower body

strength building exercise we get a

split stance so we get that kind of

unilateral training or that asymmetrical

training that is akin to walking running

sprinting anything that we do on our

feet and we get not only strength

building on the one side but we also get

lengthening through the quadriceps and

the hip flexors on the other side so

it's a very big bang for your buck

exercise and it's also compared to

squats and deadlifts tends to be easier

on your low back so a great exercise

from a cost benefit analysis as well

what we can do with this now is we can

incorporate the short and skinny foot so

I'm going to step back with my right

foot so I'm going to do a short and

skinny foot with metat tar sup pressure

on my left foot and I'm going to step

back getting a good stretch through here

staying tall and extending through the

hip I'm Not Bent here extended through

the hip front foot is flat even pressure

between my heel my foref foot and I'm

pulling myself up mostly with that front

foot short and skinny foot over here

little metatarsal pressure stepping

back staying tall pulling myself up

mostly with this front leg you see how

my back leg lifts off fairly soon right

about there I'm lifting it off and I'm

not pushing myself

upwards with my back leg I'm pulling

myself up with my front leg keep the

foot the thigh pointing in the same

direction as the foot which is straight

ahead don't let the knee go out or cave

in staying tall

breathing short and skinny foot here

meditar pressure there and that is the

reverse lunge exercise now I recommend

for this routine you do two sets six to

10 reps per side and if you can do 10

reps per side no problem that's when

it's time to add some weight grab some

dumbbells grab a child grab some a

barbell on your back bag of rice my

fellow Asians watching this grab your 8

kilogram bag of rice and work that thing

so do the reverse lunge build some

strength and this exercise is going to

integrate everything that we've done in

the previous four exercises so we've got

the foot we've got the ankle range of

motion so this is dorsy flexion of the

ankle this is great the knee coming

forward over my toes look as long as my

foot is flat and I can keep some

pressure through my heel so it's even

between my heel my forefoot my knee can

travel as far forward as as possible and

that's a good thing we're working that

range of motion so we're working range

motion and strength at the knee and at

the hips so great bang for your buck

exercise and integrates everything that

we did previously and that we need in

life and Sport to summarize the exercise

we just went through we started with the

extended knee ankle Flex doing two sets

of three reps per side holding for five

seconds then we went to the short ham

hip extension again doing two sets of

three reps per side holding for five

seconds next we did the supine tibial

rotation doing two sets of three reps

per side we followed that up with the

short and skinny foot with some

metatarsal pressure added doing one set

of three reps per side holding each rep

for 10 seconds and we finished off with

the reverse lunge do two sets of six to

10 reps per side and to add weight if

you can get two 10 reps per side no

problem do this routine a couple times a

week week to keep your knees healthy and

pain-free I hope you enjoyed today's

video and learned a little bit about

what your knees need to be happy and

stay painfree if you liked this video

we've got some other content for you

here and here and if your kns do bug you

whether you've got arthritis a meniscus

tear an ACL tear or just some general

achiness that you're not sure what it is

grab our knee pain solution follow that

program and it'll walk you through

exercises like this in the right order

in a step-by-step fashion to get you

moving freely and without pain thanks

for watching we'll see you soon peace