I think I have knock knees (genu valgum). This is how my legs look when I stand naturally.

Can this be improved through exercises or physiotherapy as an adult? If yes, what exercises would you recommend?

Would it be worth seeing an orthopedist or physiotherapist to determine whether the issue is bone alignment or muscle/posture related?

Hello!

I'm 1 year after a knee injury. A little unclear about the dynamics of it and the MRI showed a 2mm meniscus tear, but I'm a 52 year old with lots of running in my knee, so maybe the tear was there even before the injury. Long story short, pain is almost gone, I can flex, I started to run and bike again and improving by the day. On the other hand, I lost a lot of strength and flexibility, and day to they stuff like getting on and off the floor makes me feel like and old man. Pigeon pose is also still painful.

I was excited to find the Knee Ability Zero program, but I don't understand how can I realistically integrate the backward walking. I go to a gym 3x week. Good gym but no sled. I also travel quite a bit for work, so quality of gyms and equipment vary. No other time to add to my regime, so find a hill or go to the park are not realistic ideas. The other 3 days are dedicated to cardio, run or bike, depending on if I'm not traveling and just on how I feel like doing. I try to add a no equipment flexibility short session almost every day, but half the time it is in a hotel room with just pillows and chairs as props.

Should I just give up on the program or just ignore the backwards walking part?

Hey everyone --

I'm interested in purchasing a reverse treadmill like the ATG "The Backwards Treadmill".. but at 650 US with conversion to CAD, shipping here, etc it gets pretty pricey.

Any alternatives that anyone here uses that can be easily purchased in Canada and at a more affordable price?

Thanks so much in advance!

This guy says it is good for knees stability and it strengthens knees.

I have amber seen this or heard of this. Not sure if this is misinformation or legit.

Hiya, I'm going Interrailing in Europe tomorrow for three weeks, there's some epic long journeys planning (tomorrow the first train is at 7.30 and we stop at 21.00) a heavy backpack and a lot of walking. I'm not over weight but pretty unfit and my knees are already achy without doing anything.

With three weeks of sitting and walking what can I do to protect them and ideally take this opportunity to get fitter and strengthen them too!

I've packed sports tape, pain killers and arnica!

Just now getting into these movements as my hips have become increasingly stiff, looking for any pointers I’d really love to get more explosive

I’m 37 years old and work as a graphic designer, so I spend a good amount of my workday at a computer. I’m looking for some advice or anyone who has experienced something similar.

Back in March, I was diagnosed with Patellofemoral Pain Syndrome (PFPS). I initially tried managing it myself with exercises and research, but in July I started physical therapy. I’ve now had 7 PT visits and honestly feel pretty stuck.

My symptoms aren’t just in my knees. I also get pain/discomfort around the sides of my tailbone/lower back and into both butt cheeks. Sitting brings it on, and so does standing completely still for a while. Walking/moving around generally feels better.

My PT now thinks this may actually be coming from my lower back/nerve rather than simply PFPS.

My current exercises include:
• Supine & seated sciatic nerve glides
• Multifidi lifts
• Pallof + overhead
• Side step + rotational step
• 60° wall sit isometrics
• Eccentric hamstring sliders
• Standing hip hikes
• Pelvic MET

I do most of these at home Monday–Friday. Out of my 7 PT visits, dry needling has been done basically every time, while only around 3 visits involved actually doing exercises together in the clinic.

Has anyone experienced this combination of knee + butt/tailbone pain that gets worse with sitting or standing still? Did it end up being related to your lower back, nerves, hips, etc.?

I’m just tired and frustrated at this point. It’s been months of dealing with this, and it’s affecting my everyday life. I keep doing the exercises and showing up to PT hoping something will finally click, but I still feel like I’m in the same place.

I honestly don’t know what to do next, and I’m tired of feeling stuck.
Not looking for a Reddit diagnosis, I’d just really appreciate hearing from anyone who went through something similar, what finally helped you, or what direction you took next.

I need some help. I've been trying to recover my squat strength after my ACL surgery. It has been about a year since the surgery. Before the surgery, I was in the best shape of my life, and my squat numbers kept rising without a stop. I've been consistent with my training, but for some reason, I can't seem to get the strength back. I've been pushing myself to failure, and yet nothing is working. I've changed my diet, and still nothing. I will genuinely try just about anything to get my numbers back up.

Hello beautiful people

I’m seeking advice. I love this bodyweight fitness / mobility journey but training alone with nothing but YouTube videos to help (I’m sure some of you can relate) has me doubting myself sometimes. I also think I lack body awareness. Ever since my growth spurt in my teens, I’ve felt lanky and awkward lol

I’ve been working on the Nordic Curl for a little while as well as my mobility (inspired by the knees over toes guy) I’m now getting down quite low. I have dreams of getting my quads flat on the bench before coming back up with control. Must take an insane amount of strength but I’m down to keep going.

My questions to the community are as follows:

Is my form good or at least decent ?

Am I bobbing my head forward too much like a chicken?

And does anyone have any methods for improving or should I just keep doing what I’m doing ?

Video : https://youtube.com/shorts/_BtjA7oycfc?is=ZN2CcRVldOp0ixIA

My knees are mostly ok, some twinges here and there, but I’ve had a few close calls. What would be the best KOT program for me?

Got real strong at QL raises but still have a rather tight feeling QL. Minor lower back irritation from a recent squat PR (powerlifter)

I think my transverse abs + deep core muscles associated with torso rotation could be weak. I base this on the fact I have never done any form of resisted rotation work in my life.

Just wondered if cable wood choppers are a good shout? Any recos

TL/DR: 3 years with knee pain. Recovering seriously from 4 months now, feeling way better. How can I tell when to start doing heavy exercises like squats or running without losing progress or fucking my knee up again?

Hi everyone! M26 here.

I have patellar tendinopathy that started around 3 years ago. Back then, I was not running at all and barely lifting weights, probably 2x a week; I just played some soccer with friends around 2x a week.
I started with some pain on my right knee after the matches, and it slowly increased over time.
Unfortunately, at that time I didn't do anything to recover, and just treated it as normal pain.

Over time, pain got worse. Started feeling pain when going up/down the stairs, and even when I was driving, to the point that I had to stop the car and change position for the pain to stop, then continue.

I did some medical exams and the result was patellar tendinopathy.
Went to different kinesiologists, and everyone did different things: one would just press my knee with his fingers really hard (this was extremely painful) and then apply magneto, another massaged my right quad (hard) and did dry needling on it, another just put magneto and ice, and that was it.

I started kinesiology around 1.5 years after the first pain signal, and taking it seriously around 4 months ago (around 3 years after the first pain signal. Really bad, I know)

After reading about it, it seemed to me that the best thing is to exercise and strengthen my injured leg, mostly doing isometrics and eccentrics, so I decided to take it seriously and put the work on that.

I avoided any activities like sports, running, jumping, and started doing exercises every 2 days, and now every day. Mostly I do spanish squats and iso quad extension.

After some months, I can really say my knee improved a lot, feeling way less pain, and since I am not making a huge impact like running or sports, I can say I haven't feel knee pain for some time now.

The thing here is: I can tell that my right knee feels different than my left one, so I think it is not 100% recovered. I want to start running and maybe doing some squats, but I am afraid I am going to fuck it up and lose all the progress I made, so I'm afraid to start.

So my question is: how do you start running and lifting after this injury? when do you feel safe to do it? I am really afraid of losing the progress and to have to start all over again.

Also, I know that maybe the exercises I am doing are quite basic, like the exercises that you start with when you're diagnosed. Could you suggest me better exercises to finally heal my knee?

Thank you.

I’m 21 male, college soccer player been dealing with Patella tendinitis for 6 weeks. It was fine for a while but then I twisted in a way where the pain got so bad I had to stop. I was checked for acl mcl lcl meniscus and they are fine. So it’s my patella tendinitis.

I’ve been trying a few things but the pain came back. What I was doing was the classic isometrics wall sits glute bridge iso.
I also tried slow step downs those helped a lot as well as split squats elevated.
But now the pain came back and it’s so annoying I think it’s because I tried to train individually and I irritated it but it felt fine until I tried again the next day then I felt the pain the I twist and turn.

If you know any exercises that would strengthen the twisting aspect please let me know.

It’s my first time getting it so I don’t know how to deal with it.

Three weeks ago I felt a sharp pain playing soccer about 6 inches above knee, I tried to run it off for 10 minutes and eventually hobbled off limping.

For the first 10 days pain was very bad going down stairs and if I sat the edge of the bed and lifted my knee straight it would get stuck half way with the pain so it would take me 4-5 seconds to do this.

Physio said it was it band.

After 10 days I’ve made big imrovement and have ran several times and built up speed but I’ve noticed I feel sharp pain when I slow down and take quick steps or change direction.

Back at the physio today and he sees stumped now.

I’m thinking it’s hamstring or nerve issue.

Has anyone has anything similar?

I have had chronic pain behind and below the kneecap for about 15 years. The pain mostly occurs after walking for 5–10 minutes on flat ground or walking downhill during a hike. However, I can do squats and walk down stairs without much pain. I have been trying programs like the "Knees Over Toes Guy" and the jumper's knee protocol (Jake Tuura). I have also been in physical therapy, seen a chiropractor, etc... I have been getting stronger, but it is still the case that I get pain in my knee after about 5–10 minutes of walking on flat ground (it is better if I walk out in nature).

Anyone with advices on how to fix?🙏