Strengthen The VMO & Prevent Patella Tracking Problems With These 5 Steps

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In this video we show you very effective yet simple methods and techniques that are essential for building healthy knee joints. Make sure you check out our 60 minute immediate download video and eBook kit that includes over 60 different exercises, stretches and a 6 month progressive program by going to noregretspt.le...
A weak VMO and Glute Medius combination is the most common cause of knee pain and this video provides you with the tools and knowledge to prevent and rehabilitate if necessary.
** FREE Report - 'Little Known Ways To Injury Prevention - Rehabilitation Secrets That Get Results' ** mitchaminjurypr...
Visit mitchaminjurypr... to download this free eBook that details our 4 step process for designing an effective rehabilitation program (you will wish you heard about this earlier). It's our gift to you.
If you have a knee injury or history of knee pain the tips in this video will help you significantly. I have been using this method with clients for over 10 years as a Personal Trainer and CHEK Practitioner and although there are several types of knee pain this method of assessing what to do is very effective for all of the different conditions. This is because the Gluteus Medius and Gluteus Maximus are very lazy weak muscles and when they stop firing the VMO gets forced into poor position. And the other chronic tight overworking muscles like ITB and TFL start to take over the movement. This is when you start to get things like plantar fasciitis or ITB friction syndrome etc.
If it hangs around long enough pain will set into the knee. Knowing how to isolate the weak muscles is what most rehab programs do, but unfortunately if you don't progress to functional strength training movements performed standing up you will not resolve the problem permanently.
Squat technique and lunge technique are 2 of the crucial components to learning how to get on top of this for good. We encourage taping the knee and also using various bands and tools to assist the joint in becoming more stable.
Make sure you go to www.noregretspt... to read the full article we posted on our website.
To know more about our techniques and what to do next read these articles and don't forget to watch the other videos on our channel that relate to functional strength training or rehabilitation.
Best 7 Strength Training Exercises For Sports:
www.noregretspt...
Deadlift Technique Tips To Improve Your Lifting Performance:
www.noregretspt...
Exercise Technique Is Critical For Great Results
www.noregretspt...
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Want to know more about our programs? Visit www.noregretspt... now to download one our our FREE reports packed full of helpful information to take your health and fitness to the next level.
Make sure you go to www.noregretspt... and check out all of our programs and articles.
Finally, feel free to leave any questions or comments below and don't forget to follow me on Facebook - / functionalstrengthtrai...
Yours in health,
- Nick
P.S. Use this link to share with your friends on Facebook;
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9 сен 2024

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Комментарии : 115

@cyee6901 10 лет назад

Excellent in explaining the process of rehab.... can now understand what is involve with getting back to full activity. thank you for your time... really enjoyed your video!!! :)

@jasonsimmons3959 10 лет назад

Thanks so much for this video. It made me realize how essential balance and stability training was for my rehab, and how much was missing from the program my physical therapist had designed. It's making a huge difference.

@Noregretspt 10 лет назад

Hi Jason, I am glad the video has been of great help to you. Keep me posted to your progress and if you need more help let me know as I do have online training programs that I can do for people.

@mariaelenacastroleo6756 Год назад

LEO Y YAZMin.❤❤

@Noregretspt 10 лет назад

Glad you enjoyed our VMO video Catherine. I hope it helps you with your current injury

@Noregretspt 10 лет назад

Hi C Yee I am glad you liked the video. I hope this helps you with any VMO or knee trouble you currently have

@Noregretspt 9 лет назад

VMO How To Improve Strength In 5 Simple Steps And…: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ES9FJLPxsCk.html

@user-xt4hr1ji6u 4 года назад

superb video.. clear, concise and helpful. thank you. Stevie.

@Noregretspt 4 года назад

Glad I was able to help

@3llawi5alaf34 Год назад

Thank you very much guys for this incredible exercises. I’ve been having the patella problem for almost 3 months, and now these exercises is gonna help me balance the vmo and the vlo. Keep going guys. And again, thanks for the exercises. 🙏🏻

@Noregretspt Год назад

Glad I could help

@borissvirsky9558 10 лет назад

Thanks for this video, I am in perhaps what I believe to be the final crux of my knee problems. I have been very precise with my knee the 10 months and find that I have a problem with the firing my of my VMO. My flexibility is better, my stability is improved but I cant seem to get any of my work outs to get my vmo to be felt as if it has been worked out even the slightest. In this video I tried the first integrated work out with the band and lunge maneuver. It was decent, I had a tough time keeping my knee stabilized so I did it very slow. It felt like a good work out for my VMO but still not much firing. I will follow up in 2 weeks as I progress through these steps.

@kakasvk 9 лет назад

+Boris SvirsKy Did this video exercises help you? How is your knee and muscles now?

@Noregretspt 10 лет назад

Hi Amer the sets and reps to use vary on whether you are completing a stability exercise or a strength exercise. For stability exercises I use 2-3 sets of 15-20 reps, meaning the loads are very light, usually body weight which allows time for you to work on creating good movement. Because as much as you want to strengthen you really need to have movement skills that are functioning they way that you were designed before trying to tighten the bolts so to speak. As for the strength training element I would be working on slow tempos at first, quite often I use isometric contractions, eg I would get the client to hold a squat for 3-5 seconds at the bottom. Sets would be of 3-4 x 8-12 but sometimes higher. Isolated strength exercises like the clam however need high repetitions for them to work whereas exercises like a Barbell Lunge might be fine with 8-12. I would avoid going to reps of 3-5 until you have been able to move into the power phase where you move quickly. Eg Jumping or lateral bounds etc. I did produce a video a few months about sets, reps (How To Design An Effective Strength Program That Adds Muscle Fast) that would be good for you watch. If you have any other questions feel free to contact me at nick@noregretspt.com.au or go to our website and sign up to our Newsletter that I release weekly with heaps of tips. Hope that helps

@jcissel2000 7 лет назад

Can't thank you enough for this

@Noregretspt 7 лет назад

No worries James Hope it helps you out.

@catherinemanning5260 10 лет назад

This video is awesome, thanks for being generous with your knowledge and sharing.

@tonyrabone4668 3 года назад

Excellent step by step programme.

@Noregretspt 3 года назад

Glad I could help

@austntexan 7 лет назад

This is perfect. The flexibility test results in the beginning of the video is identical to mine. My right VMO must be weak. Super painful to perform the typical standing runners quad stretch. I recently started running ~25 mi a week and I gain muscle very quickly in my quads. I'm guessing my VMO is being overpowered. Thank you for uploading this comprehensive set of exercises.

@Noregretspt 7 лет назад

No problem Bauhaus. The VMO is so easily overpowered by the dominating Vastus Lateralis, ITB, TFL muscles. It doens't take much to weaken it off and takes a lot of work to get it back. Hope it helps you out. Good luck Nick

@tedyeung5147 10 лет назад

Thanks for the video. I can use some of your ideas in treating my patients. Cheers.

@kingsleychan 9 лет назад

This is an awesome video. Training my VMO after my ACL & PCL surgery has been tough. Will add these to my work out. Thanks!

@Noregretspt 9 лет назад

Hi Kingsley, that is great you enjoyed it. I hope some of these tips help you with your recovery. Make sure you check out our other articles on the website www.noregretspt.com.au/index.php/resources/blog/43-2014/177-when-you-have-knee-pain-rarely-is-the-knee-the-problem as I show a few exercises that I did not include in this video. Also my Knee Pain Toolkit with DVD & Ebook that I have just released has 6 full programs incorporating all the stages of a rehab program. You can check that out here noregretspt.leadpages.net/knee-pain-tool-kit/

@olcaygocer4883 6 месяцев назад

Benimde menisküs ameliyatı sonrası Mpfl bağı yani WMO çalışmıyor.Diz kapağım dışa dönüyor. Siz tam olarak iyileşebildiniz mi🙏

@faebschel 10 лет назад

Great Video, hope this will help getting rid of my knee injuries!

@Noregretspt 10 лет назад

Thanks Fabian

@michaelgoldman2869 2 года назад

I had TKR on left leg, about 5 years ago I have developed a weakness in my VMO because my left foot turns inward & my left toe is starting to point up.

@DeborahFreeman-deba-do 10 лет назад

This video was extremely helpful, recovery from surgery and I needed some really useful home exercises to do. These will definitely help me to strengthen my VMO. Thanks you! :D

@Noregretspt 9 лет назад

Hi Deborah I thought I would send you a message to let you know we have just released a new product called the Knee Pain Toolkit as a result of this video. At the time I recorded it I left out quite a few exercises in order to keep the video short. In this toolkit I provide a DVD, instruction manual and also the equipment I used so you can do everything I would do with people in a face to face rehab training session. You can check out all the details here noregretspt.leadpages.net/knee-pain-tool-kit/ I hope your knee is all fine and you dont need this at all but I thought I would let all the people who contacted me know about this as I only had 100 of these made

@Nrahotep Год назад

Outstanding

@Noregretspt Год назад

Glad I could help you out

@emaddarawsheh7420 7 лет назад

man you are great.......you answered everything in my mind......

@angeeherbert8734 6 лет назад

Hey, great explanation thank you, was surprised to see one of my old customers in the video, Hi Rosie!!

@Noregretspt 6 лет назад

Thanks Angee

@johnnyt1196 6 лет назад

Wow! Amazing video thanks so much for providing such great explanations and examples of how to strengthen my knee!

@ramanansanthiralingam8078 10 лет назад

Great video, thanks for sharing!

@MelissaJackNoRegrets 7 лет назад

Great video and explanation.

@amerfarroukh6661 10 лет назад

The video is really helpful but can you please let us know how many reps and sets we should do each exercise? Also, do you recommend doing the exercises daily or 3 times a week? What time frame are we looking at to have strong VMO? 3 weeks, 6 weeks, 8 weeks? Thanks,

@darren55651113 6 лет назад

The best ever

@Ayla120 8 лет назад

Great, informative video! Thank you for posting.

@Iaintsayinnothin.. 5 лет назад

haha why is ur intro music so nice 😂😂 sounds like a 90's rnb hit

@Noregretspt 5 лет назад

At the time it sounded like a good option and I had someone helping me do this back then who loved playing with editing side of things. You can probably tell the ones I do lately I am not as precise.

@atuleuroiipm 9 лет назад

hi...can you show something for medial knee pain excercises as i have narrow knee joint space at age 28 due to low bone mass,,,

@Noregretspt 9 лет назад

Hi Atul Many of these exercises are also excellent for your knee condition. It is all about trying to keep perfect alignment with the hip, knee and ankle. Working on your posture and developing your strength in a standing position are critical for preventing further damage and osteoarthritis setting in. Start with posture and stability exercises and work your way up with strength training as your skills improve. Make sure you are eating enough protein to help repair the muscle damage and enough fat in your diet to absorb the essential vitamins too. That is one big mistake I have found with people I have worked with conditions like yours always make and their training does not give them the results it should. Check out these articles on our website www.noregretspt.com.au/index.php/resources/blog/43-2014/16-weak-vmo www.noregretspt.com.au/index.php/resources/blog/43-2014/126-core-strength-training-how-to-do-it-correctly-to-get-great-results

@njf935 7 лет назад

Great video! thanks for the info

@agentgsn 9 лет назад

Hi, can you please tell me what are those green bands that the lady used for her quadricep and glute strengthening exercises. And also the red band used by the guy. Kindly let me know what they are known as.

@Noregretspt 9 лет назад

trial You can get the bands along with sports tape, foam roller and swissball, DVD & instruction manual in our Knee Pain Toolkit resistancebands.net.au/product-category/no-regrets/vmo-knee-pain-kit/ I highly recommend using this as I show you a lot more exercises that I left out of the You Tube videoor You can just get our smaller pack that includes the DVD and Instruction manual resistancebands.net.au/product-category/knee-pain-quick-start-pack/ These guys resistancebands.net.au/ specialize in resistance bands and ship products all over the world and their products are of good quality so they dont break!Let me know if you have any problemsKind RegardsNick Jack

@simonsalibapt6446 9 лет назад

Excellent Stuff!!!

@Noregretspt 9 лет назад

Simon Salib Happy you liked it Simon

@simonsalibapt6446 9 лет назад

Noregretspt I am in Sydney. Learning under the CHEK institute. What you provide here for free is amazing and super advanced. I Appreciate the effort you put in.

@leeren_ 4 года назад

Are these steps meant to be done one after the other on a single day? E.g. foam roll, then stretch the quads, then do stability drills, etc.? Or should we focus on, say stretching the quads and loosening up ITB fascia for a while (e.g. couple weeks) before moving on to mobility / strength stuff?

@Noregretspt 4 года назад

It depends on the person. Sometimes there may be too much pain or stiffness present to do much else than mobility work. But ideally you would try to do these steps one after the other, basically working in a circle of mobility, stability, strengthen. I often use mobility exercises between sets of integrated movements. Eg ankle mobility before a squat. The program focus will shift gears as you improve and moves from mainly mobility to stability and movement skills to eventually strengthening. I hope that answers your question alright

@leeren_ 4 года назад

@@Noregretspt It does, thank you!

@therealmahaedmohamud 10 лет назад

@Noregretspt : Should I do this prior to my workouts on Mondays, Wednesdays, Fridays or after it? Actually, it is just several compound exercises such as Squats, Deadlifts, Overhead Military Press, Barbell Rows, Bench Press with 5 set of 5 reps for each of those compound exercises though.

@Noregretspt 10 лет назад

Hi Maheed yes this would be a great addition to your program

@Noregretspt 9 лет назад

Hi Omar Sade I suggest using these exercises but start with the easiest ones first. Stability before strength every time. In my DVD I have a lot more exercises, assessments and progressions that you may want to look at. I have 6 programs planned out in succession to help you as well. You can get more details here noregretspt.leadpages.net/knee-pain-tool-kit/

@Omrie69 9 лет назад

Noregretspt Thanks pal i’ve been looking into your website and it looks awesome! i’ll be taking your advice, do you have anything on your download that covers sloppy knee function i.e exercises that will make sure i never have a knee dislocation again? many thanks btw :)

@Noregretspt 9 лет назад

I cover an entire chapter on Stability exercises. This precedes strength training and is about ensuring the joints are aligned and stable enough to handle loads. In cases of knee dislocations and hyperextension I have needed to use a lot of hamstring exercises to "stiffen" the joint. The quads are tricky as they need to be strengthened but not too much. As they usually are already too dominant, and as they work as hip flexors too, they then create a multitude of faulty movements that screw up your alignment. Your solutions will be found by working mainly through the posterior chain muscles of glutes, hamstrings in combination with the abdominals. You can see why I created the extended video to explain this process and show in detail how to pick the right exercises for you. I hope this helps you. Cheers Nick

@Omrie69 8 лет назад

+Noregretspt yes thanks very helpful.

@Omrie69 9 лет назад

Hi mate, great video btw, ive dislocated my knee a few times being hypermoble and recently struggled to get my VMO to work its been 6 months since my injury do you recommend any of these exercises or do you have something different i can try.. many thanks :)

@user-fu5ib8no3b Год назад

What worked for you Omar?

@user-nc1mk3wz7q 3 года назад

Question would wearing a specialized knee brace for patella off tracking work more effectively if worn while doing these rehab excercises?

@Noregretspt 3 года назад

It could be of some assistance as long as you complete the exercises that will improve the way you move that allows the correct muscles to align the joint by itself. I suggest to read this article to see more on this noregretspt.com.au/index.php/resources/blog/43-2014/259-do-knee-braces-sleeves-really-work-in-preventing-further-pain-or-injury

@user-nc1mk3wz7q 3 года назад

@@Noregretspt greatly appreciate your response ! Good content by the way

@raykim3221 6 лет назад

thanks for the video, too bad the PTs in the USA try to schedule 6 visits for 13 minutes of information (that's 360 dollars even with insurance!)

@Noregretspt 6 лет назад

Glad this was able to help you Cheers Nick

@prangas333 7 лет назад

great video.great tips..i have a question..how do you know if you have dameged tendons or just a muscle strain;?and if knees are cracking while seating or standing up, what it means;?

@Noregretspt 7 лет назад

The only way to be 100% certain of that is to get an MRI. Knees will crack and make all types of crunching noises (known as crepitus) when there is instability of the knee present. The body senses the instability of the knee and adapts to this by creating stiffness. All the exercises in this video over time will help to stabilize and strengthen the knee while at the same time freeing up the tight hips and also the ankles. For detailed exercises and instructions you will find all of this in our 60minute video and book by going to this link shop.noregretspt.com.au/au/How-To-Strengthen-your-VMO-_-KNEE-Video/p/48559

@prangas333 7 лет назад

Noregretspt great thanks..

@ancientdiscoverys 2 года назад

I have the crunchy knee going upstairs too

@crash7098 8 лет назад

I didn't go down through all the comments, so I don't know if you've already answered a question like this: I dislocated my patella in Oct/15. It's almost 5 months now, and my Patella is still popping during squats/lunge/kneeling or any other type of movement which requires full flexion of the knee. I've been seeing a physio therapist and doing exercises, progressively building since the injury, and adding sets and reps. I can do Leg raises, quad flexions, and knee extensions until my leg falls off, but the pop just won't go away, the patella just won't track properly. Do you have any suggestions?

@Noregretspt 8 лет назад

+Crash Pike Hi Crash Pike any type of dislocation creates enormous instability to the joint affected, in particular all of the ligaments and tendons as they are stretched well beyond their capability. The overstretching does not always return to its previous length without intervention. Shoulder dislocations are even worse. Having said that the exercises you mentioned above are all very much quadricep based which can assist in repairing but in my experience with these injuries the hamstrings become extremely important for providing the stability around the joint almost more so than the knee. And using leg curl, and various other hamstring exercises will be a starting point but the best way to train it. For the lower limb needs all of the muscles firing together in the correct sequence in order to provide stability. Using slow tempos with single leg deadlifts, using bands around the the leg with a lunge (like we show in the video) in combination with the various stability and isolated strength exercises is where you will find a much better solution. Quite a hard thing to explain in writing. I hope this helps Nick

@crash7098 8 лет назад

Thanks very much for the thoughtful advice. I will most certainly fine tune the exercises I do to fit in the ones you suggest!

@Noregretspt 8 лет назад

Good luck. Let me know how you go.

@tazaxx21 6 лет назад

You need to use a mic because the sound is horrible. Thanks.

@Noregretspt 6 лет назад

Sorry that was from a few years ago. Originally this was a video intended to be used as a training video for my trainers and it happened to go viral on You Tube by mistake. We try to improve the quality of the sound on our more recent videos.

@tomr.2365 6 лет назад

Is bulgarian split squats a good exercise ? Thanks a lot

@Noregretspt 6 лет назад

Yes this is a great exercise!

@tomr.2365 6 лет назад

Noregretspt Thank you:)

@yunussy93 8 лет назад

but doesnt all these exercise develop VLO tho ? i have kneepains since months and the doc said my VMO is weak compared to VLO and that causes to patellar instability, which makes pain. how can i develop ONLY VMO?

@Noregretspt 8 лет назад

+Falc0n Raw Hi Falcon, no these exercises do not target the Vastus Lateralis. They all target the glutes and VMO and the secret is the glutes. The glutes create the problem in the first place by not externally rotating the femur. Also if you have weak abdominal stabilizers that cannot maintain the pelvis in correct alignment the VMO never has a chance. That is why it is a waste of time doing isloated VMO exercises if your glutes and stabilizers are not firing correctly. In addition to that you MUST ensure your movement patterns with single leg squats and lunges are close to perfect as possible otherwise you will use a faulty movement that undoes all of the hard work of creating the joint to be well balanced. A bit like getting a wheel alignment in your car and then driving your car recklessly and crashing it! The Vastus lateralis tries to overwork, along with the ITB and TFL muscles when the glutes are not working enough. This is what pulls the patella outwards and creates all the problems Like I show you in the video weaken the tight muscles first, strengthen the weak muscles second and lastly integrate together to teach them how to move correctly This is the BEST way to achieve long term success I hope this helps If you want more information you can download our 60 minute video and book by going here shop.noregretspt.com.au/au/How-To-Strengthen-your-VMO-_-KNEE-Video/p/48559 Hope this helps Nick

@mariaobrien5114 8 лет назад

Can you pull the patella too far medially with the tape?

@Noregretspt 8 лет назад

+Maria O'Brien A good question. I believe that it is very unlikely to do that. Firstly the tape loses it's strength and effect fairly quickly especially once you start exercising with it on as it gets stretched so easily. Secondly the muscles that are pulling the patella are so used to being in their "normal" position that they are trying everything they can to get back there. So there is a chance you could definitely overdo it, maybe by putting heaps of supports and pulling way too far, which in that case you will feel the tape pinching the skin too much anyway, but it is unlikely. Try to think of the tape as more of an awareness for your brain to maintain a neutral position of the patella and more so the alignment of the entire leg. In fact there is research proving that the proprioceptive improvement is improved even when the tape is put on the wrong way! It seems like just having something on the knee is better than nothing at all. Remember the knee is only ending up in a poor position due to incorrect movement and alignment from the ankle and hip! I hope this helps explain the role of the tape.

@futurealasd 9 лет назад

damn wish i lived near you

@basedvisa 8 лет назад

hey i've got a few questions, i'm a hockey player who has been having knee pain from an over development in the vastus lateralis and a weak vmo (barely found this out a few days ago), should i do Bulgarian split squats and side step lunges with these exercises in the same session or do them separately on different days? also how many times per week and how long until i start seeing some results?

@Noregretspt 8 лет назад

+vyse Hi Vyse I would start off just doing the bulgarian spilt squats for a week or two and then if things progress well move to the lateral movements. You can train them on the same day just make sure you dont overload too fast. Start off with 2 times per week and then progress to 3 times per week if there is no pain or limitation. Stretching and simple stability exercises you can do everyday. All of this is covered in great detail in our Ebook where I provide a 6 month progressive program with all the exercises, sets reps etc. In terms of results, that is difficult to answer as there is so many factors that can contribue to this. But the longer you have had the problem the longer it will take to correct due to compensatory faulty movements that sabotage the training. This is why technique and not overdoing it is so important for you to be able to teach the body what is the RIGHT way. I would allow 6 months of being consistent to feel that you have a good understanding of movement and build strength into the weak areas. Hope this helps If you would like to get the ebook and more detailed video and you can get that here shop.noregretspt.com.au/au/How-To-Strengthen-your-VMO-_-KNEE-Video/p/48559 Good luck Nick

@jonesy2975 8 лет назад

Any improvement now?

@barjinder.o7 8 лет назад

exercise for vastus lateralis, proper shape ,, increase strength

@Noregretspt 8 лет назад

Hi Billu, Are you wanting to know what exercise will give you increase strength and proper shape for vastus lateralis? Or do you think that the exercises in this video are more lateralis than VMO? Many people are confused about this, hence why I see so many videos and therapists still prescribing the exercise where you use a squat against a wall squeezing a medicine ball between your knees Not only is that exercises an adductor exercise which will create more problems for the VMO as it creates greater anterior tilt of the pelvis, which pulls the femur into further internal rotation, causing the Vastus Lateralis, ITB and TFL to go to work and pull the femur back into correct alignment!!! The exercises where I use the band around the knee are trying to force correct allignment by using mainly the glutes to start all the work then allowing the VMO to function as it is supposed to. I hope this helps explain this I will do a video specifically on this as I get this question all the time Cheers Nick

@barjinder.o7 8 лет назад

+Noregretspt thnx sir ,,

@lauroalperezhate3515 10 лет назад

H… Sir i have a question.. i am a volleyball player, i torn my ACL last Feb. 2012 I'm done with ACL recons. and therapy... but last season i re-injured my knee when i landed after i spike i felt my knee gave in it happened last year 20th of November my Doctor said my hamstring is too weak and he said i have to undergo rehab then i went to rehab but then again it happen again and i feel again the pain and stiffness.. i heard some cracking sound when i straight my knee and when i try to control the muscle in my knees the tibia is going backward... what’s the reason of that sound and what exercise should i do or do i have to have MRI ? Help me please. I really want to play again.

@Noregretspt 10 лет назад

Hi Lauro, I would recommend you get an MRI to see for sure. But it definitely sounds like you are hyper-extending at the knee. Now the typical specialist will look only at the hamstrings as they have an influence on pulling the knee into flexion and out of extension. But this is why so many people get such poor results from rehab as this is only looking at one piece of the puzzle and not the cause. In nearly 100% of cases of hyperextension knee related problems you can trace this back to a forward tilted pelvis with hip muscles extremely tight and over active. Basically your hips are acting like stabilizers and forcing your pelvis into a forward tilt which results in the knees being forced into hyper extension. The knee is what I refer to as a "dumb joint" as it gets forced into doing things that either the pelvis or the ankle do or dont do. My advice would be to get an MRI first and then get a thorough Postural Assessment from a CHEK practitioner or Exercise Physiologist to address any issues around the pelvis or ankle. Only then will you get any long term success and be able to get back to playing volley ball without any problems. I just finished a session with a 11 year old girl with the same problem tonight and I have been working with her now for 3 months. She was unable to do even a body weight squat when I first met her and now she is completing step ups and lateral lunges with barbells on her back. I do provide Online Personal Training to help people design programs and get back to their best. Check that out here www.noregretspt.com.au/index.php/resources/online-training Otherwise get the postural assessment and MRI and see how you go. Keep me posted as I would love to hear your progress

@lauroalperezhate3515 10 лет назад

thank you very much sir... i will talk to our athletic office for a MRI thanks and more power...

@Noregretspt 9 лет назад

Lauro Alperez Hi Lauro I am just sending you a message to let you know that I have just released a new product relating to knee pain. It is called the Knee Pain Toolkit which includes an entire 3-6 months training program with instructions, pictures and videos of over 50 exercises that relate to what this video was about. I decided to put together a complete kit as I was receiving so many emails with questions and also where to buy pieces of equipment I used in the video so I put it all together in one box. You can check it out here noregretspt.leadpages.net/knee-pain-tool-kit/ I hope your knee issue is fixed and you dont need this but I thought I would contact all the people who tried to get in touch with me first as I only have 100 of these made

@lauroalperezhate3515 9 лет назад

thank you very much sir. i stopped my rehabilitation of my knee but i continuing my self strenghtening in our university.. but the sound i always heard is still there it's like my bones are scratching together, but i feel no pain our rigid training will start on monday.. so if its okay to give me saome exercise that will help my knee to be stable agin..

@Noregretspt 9 лет назад

Lauro Alperez Hi Lauro The sound is called crepitis and is a sign of instability in the joint. You must endeavour to build stability before going to do too much strength training or you will create more pain. As for more exercises you can get the DVD or Ebook from me for $49.95 plus postage if you only need the description of the exercises and how to do them Just let me know I hope it all works out for you Kind Regards Nick Jack No Regrets Personal Training www.noregretspt.com.au

@iwantlee9510 2 года назад

You dont do the clam exercise to hit your glutes. There are better exercises for that (normal lying leg lifts). The rotation component is what sets that exercise apart from normal hip abduction exercises. The 3 glute muscles dont run horizontally. They lie at an angle, making them hip abductors, hip extensors, and external rotators. The smaller muscles purely responsible for external rotation (not the glutes) are targeted with rotation exercises like the one at 7:50.

@vics6097 7 лет назад

can just DVD and book be purchased? thank you

@Noregretspt 7 лет назад

Yes you can download the video straight away and the book will be sent via email Go to this link to get it shop.noregretspt.com.au/au/All/c/1/How-To-Strengthen-your-VMO-_-KNEE-Video/p/48559

@mariaelenacastroleo6756 Год назад

LEO Y YAZMin.❤❤

@patriciaburnett4883 Год назад

Waaay to difficult for non gym bunnies

@Noregretspt Год назад

You can still use easier exercises that require only body-weight and it will also help you get some control of the joint back. The main thing to understand is the process. It will never come back to doing just one thing, eg a stretch or an exercise but a combination of them together that helps the body to restore optimal movement. Learning to bend, squat and lunge are not gym exercises, these are fundamental movement patterns we use in daily life. The more efficient they are the better and for many people this is where they need to place some focus. You can read more about these here www.noregretspt.com.au/index.php/resources/blog/43-2014/441-learning-to-master-functional-movement-patterns-is-everything-this-is-why

@patricklimon827 5 лет назад

You can’t foam roll your IT band. What are you doing? Your IT band is connective tissue not contractile. Waste of time and didn’t finish the video after seeing that. You should know better.

@Noregretspt 5 лет назад

Hi Patrick, I have read the research on foam rolling the ITB confirming what you are saying, but I have also read the research confirming the exact opposite too! This is a controversial topic that many of the experts cannot agree on and there is many examples where it may be of great help. I have used this with hundreds of people and it may have been of some assistance. Other times it seemed to hurt too much so we left it out and used other drills instead. The key is I am not worried if we do not use this as I find that the biggest changes always come from improved stability, learning how to move correctly and strengthening. The one thing I can say it may have some use is in the relearning of movement where we try to weaken the inhibitory role of the ITB, TFL, piriformis and even the quads of vastus lateralis and rectus femoris over the weaker glutes and VMO. But again there is many other ways we might try to do this and more recently I have found it more effective within integrated movements than isolating anyway. I hope this helps explain our thoughts on the topic of foam rolling. Cheers Nick

@sportfan5840 7 лет назад

Are you serious? I watched until 4:05 and have to say I am shocked. The load on the left knee is a complete killer! DO NOT DO THIS AT HOME!

@Noregretspt 7 лет назад

Hi Sports Fan I am not sure why you think this is a knee killer! Up to that point is where we show you how to restore optimal range of motion to the knee joint. A healthy functioning knee can do this with ease but in almost all knee injuries there is an imbalance of quadriceps over the posterior chain that limits the knee flexion and begins to create a chain reaction of problems throughout the entire lower limb. The over working dominating quadriceps and hip flexors, (rectus femoris is a knee extensor and hip flexor) need to be weakened in order to strengthen and teach correct movement and function to the posterior chain (hamstrings, glutes) As I said before the knee MUST be able to flex as shown in the swissball quad stretch for you to have a functional well balanced knee that is ready to start the stability and strength stage which is what the rest of the video shows you how to do Good articles to read about this below www.noregretspt.com.au/index.php/resources/blog/43-2014/140-how-to-strengthen-your-glutes www.noregretspt.com.au/index.php/resources/blog/43-2014/191-how-to-loosen-tight-hips-that-create-back-pain-knee-pain I hope this helps explain your concerns Kind Regards Nick

@sportfan5840 7 лет назад

the problem with this exercise is that most of the people will have put big part of their weight on the left knee and that force on the knee in this position is all but healthy. You need to unload the knee from body weight. the right foot on a stepper and the the ball against a wall and doing this excercise hanging left foot in the air could be a solution. but do be honest and make it easy you should seperate the strecht and muscle excercise from each other. the excercise you show looks kind of hip, but sometimes less is more. or you start standing and move down without putting weight on left knee. thats another option.

@njf935 7 лет назад

I've had knee pain in the past and it hurt everytime i leant on the floor, however, to help my knee pain i was doing this stretch with an exercise mat rolled up for padding and that was no problem, doing it that way reduced my knee pain, since i had very tight quads and hip flexors. ever since then ive had the occasional niggles but never gone back to how bad it was then.

@Noregretspt 7 лет назад

Hi Sports Fan I appreciate your concern for the knee joint on the floor and we always use a soft mat or cushion underneath the knee when doing this and for the person with real problems we prefer to do this with them lying as I showed in the video. But for all people with mild to moderate problems this does no damage at all. The stretch is meant to be a hip/quad stretch which is known as myofacial stretching for the muscles combine together to create movement and also stiffen joints up. There is many ways to do this and this is just one. We have used this for over 12 years with all type of injuries from full ACL ruptures to ITB friction or osteoarthritic problems and in almost every case it has a profound effect on helping to provide a strong platform for the rest of the program. I love your feedback and appreciate you making people aware of the fact that they need to be careful But the exercise is safe and is highly recommended Cheers Nick

@Noregretspt 10 лет назад

Glad you enjoyed our VMO video Catherine. I hope it helps you with your current injury

@Noregretspt 10 лет назад

Hi C Yee I am glad you liked the video. I hope this helps you with any VMO or knee trouble you currently have