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.
As someone who has done calisthenics and currently lift weights/run, preventative workout is so important. Watching Amos first knee over toe video made me want to learn more about tendon, ligaments, joints, and small muscle, and how to strengthen/active these muscle because it is always these body parts that can lead to widespread pain.
I found out about knees over toes sometime last year. Unfortunately, i got a meniscus tear about 9 months ago. I am just doing one of my first walks without cruches after the surgery and i feel so blessed to be able to move around. I hope that after recovery i will be able to add slowly some knees over toes exercises to prevent future injuries 🙏. Stay healthy and thanks for sharing! The fact that you talk about it after 2 years makes it more valuable since it's a long term tested method.
Dude, thank you for the update. Much appreciated! A review, that's done fore over two years is the thing I was looking for. And I am so glad, you re feeling that well.
I got you my man. Too many viral RU-vidrs 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.
I've seen that VMO step down exercise on squat university's channel. He calls it a Touchdown squat, but yea name really doesn't matter :). Thank you for posting this as it helps us in distinguishing between marketing bs and real information. I'll see how my journey goes in the next few months as I deal with patellar tendonitis that has taken me away from being as active as I want to be
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%)
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).
Hey Amos! love to see you focusing so hard on your health and living your best life :) I want to let u know that I’m very happy, proud, and hold a lot of admiration for you, and you’re so right that as a healthy person we take it for granted completely. And so it may be too early to share with others, but i decided to cold turkey quit nicotine today by throwing away all my vapes. I’m 21, and you’re such an inspiration to me because of your genuinity and i know i have my health right now that i take for granted for real for real. I want to take care of my body just like you are for your future. So anyway lol!!! Ty and good to hear from you again:)
I jumped right into knees over toes, and did really well, but I stopped when I injured my big toe playing soccer. I really need to start up again and get into that routine, because I feel the constant knee pain you mentioned coming back again.
Either I haven't watched your videos in way too long or your country accent has gotten much stronger lol. Glad you're still on your self improvement journey and doing well 💗
Training with ATG methodology has been life changing for me. It allowed me play basketball pain free and actually train for plyometrics. I did go through the full program and would love to share some other excercises that can help if you're intrested.
@@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.
I'm only 25, play basketball, and played soccer at a high level in Europe but already had three knee surgeries. ACL and also tore my meniscus three times. All thanks to soccer lol. My last surgery was early 2022 and since then I take strengthening my legs seriously and since last I incorporated some KOT exercises as well. My knee feels almost the same as the healty one. I played a full basketball season without problems. I'm still the quickest player in the league and can grab Rim without problem at 5'10. But most importantly, I have zero pain.
I got knee pain from squatting heavy. Nobody told me i shouldnt lock out. Knee over toes helped me fix that. Caus i thought the pain would be permanent and i f uped my knees.
so you don't do nordic curls. That could be worth adding to the repertoire. I (try to) do them twice a week, maybe 3x would be better. I stopped doing leg extension entirely and just do the sissy squats, but I'll hold onto some trx straps which helps for doing sissy with some different angles (straight up from floor, leaning back more, etc). But overall it looks like you're doing most of the kotg mainstays. You could add some hip flexor raises. Those lead to slightly faster running.
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.)
Hey! I love your videos! Few days ago I injured my knee from doing the pigeon pose, now I have a light chronic pain on my left knee and I don't know if I should just wait and let it rest for few weeks or few months or I should start doing some exercises from knees over toes. One more question! If I walk backward without pulling any weights does is still count as a good exercise for my knees?
It depends on the severity of the injury. I pulled a quad muscle which is a slight muscle tear and I "worked" through the pain to full recovery: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0HnPk8jd_fg.html Walking backwards is GOAT if you're not able to do any of the other exercises (elderly, stiff muscles, overweight, hurt, etc.)
@@famousamos Hey. This is great. I have recently rekindled my love affair with mountain biking and am re-learning my core skills as I never really had them down pat. My problem is My core strength (in particular) my knees and lower body. At 61 do you think backwards walking should be the soft start needed or should I dive right into the KOT program at a paced effort? I should add that I suffer from chronic knee pain and as such is why I asked if I need a more balanced approach (at least in the early days)
Hi, how do you go about making a routine for the different knees over toes exercises (as you haven't bought that specific program). I feel like yt videos (not you specifically, just in general lol) just throw like 50 exercises and variations at you and it's hard to know what ones to pick and how to structure a workout plan. Keep up the good stuff bro!
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.
How did you know when you were able to get back into running? Did you wait until you had no pain at all because I am very confused on how to get back to it while doing these exercises.
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!
When you first started beginning the program would you still randomly pain occurring from time to time in the beginning and did it slowly just go away?
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
Question: I'm 47 and currently have mild knee pain, nothing too severe. I'm a skateboarder and want to be able to skate without reoccurring knee pain. I just started Kneesovertoes Zero program. At what point should I continue skateboarding while doing the program?
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.
My big question here was "How often?" Was this an every day thing, a 3 days a week thing? 2 days? And now that you're two years in, have you changed for just maintenance or is your pattern a pattern for life?
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 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.
