How to Improve Knee Noise and Build Strong Knees

🦵Elevating the front foot and using assistance can reduce knee noise and help you work pain-free.

🔈Restoring full knee bend is essential for strengthening tendons, ligaments, and preserving cartilage.

🏋️Adding load during exercises can improve ankle mobility and prevent knee and foot pain.

📈Gradually progressing towards zero knee noise and working on a flat ground without pain is the ultimate goal.

👵The exercise routine can be performed without weight, and age is not a barrier to achieving knee longevity.

Will elevating my front foot and using assistance completely eliminate knee noise?

—While it may not completely eliminate knee noise, elevating the front foot and using assistance can significantly reduce it and put you in control of your knee health.

Should I add load during exercises to improve ankle mobility?

—Adding load during exercises can be beneficial for improving ankle mobility, but it is not mandatory. The exercise routine can still be effective without added weight.

Can people of all ages perform these exercises?

—Yes, people of all ages can perform these exercises. Age is not a barrier to achieving knee longevity and maintaining knee health.

How often should I do these exercises?

—The frequency of these exercises depends on your individual fitness level and goals. It is recommended to start with a few sessions per week and gradually increase the frequency as you progress.

Is there any scientific evidence supporting the effectiveness of these exercises?

—While there have been numerous studies on knee health and strengthening exercises, not many have specifically focused on the exercises demonstrated in this video. However, the principles of pain-free ability and restoring full knee bend are supported by scientific research.

00:03Introduction to the problem of knee noise and the solution presented in the video.

00:15Explanation that even people with healthy knees can experience knee noise.

00:36Introducing the exercise routine of elevating the front foot and using assistance.

01:03Highlighting the goal of improving pain-free ability and restoring full knee bend.

01:32Emphasizing that knee noise does not determine knee health or progress.

01:59Mentioning that weight can be added to the exercises to enhance ankle mobility.

02:22Sharing that the exercise routine can be performed without weight, even by older individuals.

02:58Encouraging viewers to be optimistic about building strong knees and achieving knee longevity.