Thanks for the response. This video has been real helpful!!! I appreciate your focus on form. Since I've had 2 ACL reconstructive surgeries on my left knee and scrapping of the cartilage I avoid activities that will cause more wear and tear like running. I've started biking....how do you feel about any stress on the knees as a result of pedaling? Also I've been using my sons rip-stick riding uphill. It has been a geat outdoor balancing workout and works my knees and hips to strengthen them
@richh303030-I posted the size and brand of the miniband on the other videos. All of the exercises demonstrated to prevent ACL tears are also perfect for rehabbing from an ACL tear. Again, the emphasis is to strengthen the knee stabilizers, predominantly the hamstrings and glutes.
Hi, Could you tell me what blue band you were using for the sidesteps. Brand and size. Thanks...video was helpful. I am working on strengthening my knee after 2 acl tears in the same knee. Working up to getting back on skiis. Any tips?
The opening remarks "ACL prevention strategies" makes no sense. You don't want to prevent ACL's. Prevent tears. Engage brain before mouth. Except on a date with me.
I had partial tears to my acl and meniscus about 6 months ago and had an arthroscopic surgery about 5 months ago. I just started my high school season and I don't seem to have nearly enough strength in my knee. Do you have any other advice to further rehab my knee?
@laxchick211 Hopefully you did rehab with a physical therapist to get you on the right track. If you can, I recommend finding a strength & conditioning specialist like myself to help you along the road to full knee strength. You're probably far enough post-op to be able to do regular leg strengthening exercises like lunges, single leg squat, side lunges, double/single leg jumping, etc. I highly recommend doing these exercises.
I had a my knee scoped a couple months back, I play basketball and returned about 5 weeks post-op. I felt good the first couple of days, but have had instability in the knee from time to time, and frequently get a little fluid in the knee after practice. Any recommendations?
@SFO14 Be sure to not overdo it at first. You want to try to avoid swelling at all costs because it will greatly hinder your recovery. Make sure to ice and elevate if any swelling occurs. Continue to indirectly strengthen the knee by simply performing good balance drills, both non-moving and moving. Having strong hips using all the exercises I demonstrated will do wonders to strengthen your knee (by working the hips you're always indirectly working the knee as well).
@DahlmanElite Thanks for the tips...I do balance work several times a week, as well as multi-directional hip work, and have been working to strengthen my glutes as well b/c it seems I have some imbalances. It seems to be helping quite a bit, still not 100% but getting there!!
I would also mention landing with greater knee flexion. I know this is more of a resistance discussion, but "straight-leg lands" are one of the leading factors contributing to ACL injuries in girls. By increasing awareness of this issue, we can lessen risk. Also a dynamic warm-up should always be utilized.
Thank you for posting this video. It was very informative and helpful. I am a personal trainer and I have a client who seems to have weak knees and lacks core strength. Her knee sometimes gives out when she is walking or training so I try to prescribe exercises for her that are safe and will improve her knee strength and stability. This video provided me with some great alternative exercises to have her do. Thank you.
but i ve torn my acl like, 5-6 months ago, and i havent got the surgury yet, sooo if i want to play sports still like just for fun, Should i do squats and stuff?? please reply back.
Yes, most definitely. Since your sport is very intense, but also very random and unpredictable you need to have lots of strength in all the surrounding structures to handle excessive & abnormal forces placed around the knee. I would also recommend some plyometrics & jump training, focusing on good landing mechanics, to train the knee handle these types of forces well.
@LazyGamerNyx just from jumping jacks? oh boy. yea im in XMA class now. and we are learning handsprings right now and roundoffs. scary! i really dont wanna bust my knee
First of all, if the tear is fairly recent, physical therapy is a must. If you're post-rehab, continued strengthening as mentioned in the video will be highly beneficial. A stronger hip structure (i.e. glutes, deep abdominals, lower back, hamstrings, hip flexors & quads) will take the pressure away from the knee & into the stronger hips. Also, make sure you're training several different force planes and with proper alignment. SL squats, lunges, dead lifts, bridge curls, hip hikes, etc. will help
Thanks for the response. This video has been real helpful!!! I appreciate your focus on form. Since I've had 2 ACL reconstructive surgeries on my left knee and scrapping of the cartilage I avoid activities that will cause more wear and tear like running. I've started biking....how do you feel about any stress on the knees as a result of pedaling? Also I've been using my sons rip-stick riding uphill. It has been a geat outdoor balancing workout and works my knees and hips to strengthen them
richh303030 1 month ago
@richh303030-I posted the size and brand of the miniband on the other videos. All of the exercises demonstrated to prevent ACL tears are also perfect for rehabbing from an ACL tear. Again, the emphasis is to strengthen the knee stabilizers, predominantly the hamstrings and glutes.
DahlmanElite 1 month ago
Hi actually the blue band was in your other video for moster walk and side steps.
thanks again
richh303030 1 month ago
Hi, Could you tell me what blue band you were using for the sidesteps. Brand and size. Thanks...video was helpful. I am working on strengthening my knee after 2 acl tears in the same knee. Working up to getting back on skiis. Any tips?
richh303030 1 month ago
The opening remarks "ACL prevention strategies" makes no sense. You don't want to prevent ACL's. Prevent tears. Engage brain before mouth. Except on a date with me.
DexterHaven49 9 months ago
I had partial tears to my acl and meniscus about 6 months ago and had an arthroscopic surgery about 5 months ago. I just started my high school season and I don't seem to have nearly enough strength in my knee. Do you have any other advice to further rehab my knee?
laxchick211 1 year ago
@laxchick211 Hopefully you did rehab with a physical therapist to get you on the right track. If you can, I recommend finding a strength & conditioning specialist like myself to help you along the road to full knee strength. You're probably far enough post-op to be able to do regular leg strengthening exercises like lunges, single leg squat, side lunges, double/single leg jumping, etc. I highly recommend doing these exercises.
DahlmanElite 1 year ago
I had a my knee scoped a couple months back, I play basketball and returned about 5 weeks post-op. I felt good the first couple of days, but have had instability in the knee from time to time, and frequently get a little fluid in the knee after practice. Any recommendations?
SFO14 1 year ago
@SFO14 Be sure to not overdo it at first. You want to try to avoid swelling at all costs because it will greatly hinder your recovery. Make sure to ice and elevate if any swelling occurs. Continue to indirectly strengthen the knee by simply performing good balance drills, both non-moving and moving. Having strong hips using all the exercises I demonstrated will do wonders to strengthen your knee (by working the hips you're always indirectly working the knee as well).
DahlmanElite 1 year ago
@DahlmanElite Thanks for the tips...I do balance work several times a week, as well as multi-directional hip work, and have been working to strengthen my glutes as well b/c it seems I have some imbalances. It seems to be helping quite a bit, still not 100% but getting there!!
SFO14 1 year ago
Good video DE! Solid info.
I would also mention landing with greater knee flexion. I know this is more of a resistance discussion, but "straight-leg lands" are one of the leading factors contributing to ACL injuries in girls. By increasing awareness of this issue, we can lessen risk. Also a dynamic warm-up should always be utilized.
Good job
LAStrength 1 year ago
fine info from a fine woman..
greatesteva14 1 year ago
Thank you for posting this video. It was very informative and helpful. I am a personal trainer and I have a client who seems to have weak knees and lacks core strength. Her knee sometimes gives out when she is walking or training so I try to prescribe exercises for her that are safe and will improve her knee strength and stability. This video provided me with some great alternative exercises to have her do. Thank you.
MuffinMan1984 1 year ago
u r hot
webuiltthisthing 1 year ago
damn, ... nice but:D
but i ve torn my acl like, 5-6 months ago, and i havent got the surgury yet, sooo if i want to play sports still like just for fun, Should i do squats and stuff?? please reply back.
zzhotfrieszz 2 years ago
i'm a martial artist and sometimes when i do a jumping kick, like a jump split kick, i tend to land weird and like twik(sp) my knee.
will these strategies help prevent an ACL tear. since i really don't want to tear my ACL.
starsgoblue23 2 years ago
Yes, most definitely. Since your sport is very intense, but also very random and unpredictable you need to have lots of strength in all the surrounding structures to handle excessive & abnormal forces placed around the knee. I would also recommend some plyometrics & jump training, focusing on good landing mechanics, to train the knee handle these types of forces well.
DahlmanElite 2 years ago
@starsgoblue23 I was in a kungfu class and landed wrong during jumping jacks and tore my ACL it can happen!
LazyGamerNyx 1 year ago
@LazyGamerNyx just from jumping jacks? oh boy. yea im in XMA class now. and we are learning handsprings right now and roundoffs. scary! i really dont wanna bust my knee
starsgoblue23 1 year ago
@starsgoblue23 Yeah it's crazy! Try to prevent getting the injury as much as you can with exercises, it's not fun.
LazyGamerNyx 1 year ago
ive torn my ACL what exercises do you recommend, will strengthening my glutes help the instability?
kylejpicton 2 years ago
First of all, if the tear is fairly recent, physical therapy is a must. If you're post-rehab, continued strengthening as mentioned in the video will be highly beneficial. A stronger hip structure (i.e. glutes, deep abdominals, lower back, hamstrings, hip flexors & quads) will take the pressure away from the knee & into the stronger hips. Also, make sure you're training several different force planes and with proper alignment. SL squats, lunges, dead lifts, bridge curls, hip hikes, etc. will help
DahlmanElite 2 years ago