Living with bad knees can be a significant challenge, limiting mobility and impacting overall well-being. But you can learn how to start improving bad knees right now.
And no, we are not talking about surgery or crazy exercises that could put you through more injury. The good news is that there are practical steps you can take to start improving your knees right now, without the need for any specialized equipment. In this comprehensive guide, we’ll explore a step-by-step approach to strengthen your knees and enhance your overall knee health.
How do you accomplish that? By leaning into the expertise from those who knows all about it. We are talking about the Knees Over Toes Guy.
Ben Patrick, known as the Knees Over Toes Guy, became an internet sensation with his approach to training. He founded the “Athletic Truth Group,” a gym and online training where he shares his expertise. You can also catch his videos on YouTube where he gathered more than 1 million subscribers.
See it all below.
How to Start Improving Bad Knees Right Now
In a nutshell, the exercises you will need to do are these:
- 10 Minute Backward Walk or Backward Wall with treadmill off
- Tibialis Raises
- Weighted Tibialis Raises
- Bodyweight ATG split squat
- Weighted ATG split squat with heel elevation
- Wall standing tibialis raise
Read more about it in the paragraphs below, or simply watch the video at the end of the page.
Step One: 10-Minute Backward Walk
Begin your knee improvement journey with a simple yet effective exercise—backward walking. Take a 10-minute walk in reverse. If you have access to a treadmill, ensure it’s not turned on. This backward walking technique helps engage muscles that may have weakened over time, providing a foundation for healing and reducing vulnerability during physical activities.
Tibialis Raises: Strengthening the Support
The tibialis muscle, running from below the knee to the inside of the foot, plays a crucial role in knee stability. To strengthen this muscle, perform 25 tibialis raises. While this exercise doesn’t directly target the knee, it aids in fortifying the supporting muscles. This is particularly beneficial for individuals who have experienced a decline in knee strength due to reduced force impact.
The Importance of Tibialis Raises
Strengthening the tibialis muscle is like putting money in the bank for areas that may have been deteriorating for years. By incorporating this exercise into your routine, you improve your chances of regaining pain-free movements and eventually achieving a broader range of motion. This approach has helped numerous individuals recover from knee issues and return to their favorite activities.
Through extensive data gathering, standards have been established to guide individuals on their knee improvement journey.
For instance, lifting 20% of your body weight for 15 strict reps serves as a benchmark.
While not a one-size-fits-all solution, these standards provide a valuable guide, ensuring progress and helping individuals avoid overexertion.
Exploring Tibialis Raises in Depth
Delving into the specifics of tibialis raises, it’s crucial to understand the nuances of the exercise. Most individuals will start feeling a burn as they engage in the exercise, gradually progressing to 25 reps. For those experiencing heel pain, wearing shoes with grip support is recommended. Additionally, advanced variations, including single-leg tibialis raises, can be incorporated for those seeking greater challenges.
The Tib Bar: A Breakthrough in Knee Health
Bob Guida’s innovative concept of the Tib Bar, designed to strengthen the tibialis muscle, has seen a resurgence. This equipment, initially created by a natural bodybuilding champion, has proven to be effective in addressing weaknesses below the knee. Its revival has been embraced by fitness enthusiasts and professionals alike, contributing to improved knee health.
Equipment and Beyond
While the Tib Bar provides targeted support, it’s essential to recognize that knee improvement doesn’t always require advanced equipment. Basic items like floss bands, dumbbells, and a rubber wedge can be utilized effectively. The key is to start at an appropriate level, gradually progressing to more advanced exercises based on individual capabilities.
Personalized Goals and Coaching
While standards provide a general framework, personalized goals and coaching become crucial when individuals aim to surpass standard benchmarks. A checklist tailored to specific objectives, whether related to speed, jump, or other performance metrics, ensures a holistic approach to knee improvement. Seeking professional guidance becomes paramount when aspiring to exceed standard expectations.
Tibialis Raises: From Zero to Standard
Understanding the difference between a baseline (zero) and a standard in tibialis raises is essential. The zero goal involves lifting your own heel, aiming to get the hamstring to cover the calf without the back knee touching the floor. Progressing to the standard involves lifting 25% of body weight per hand for eight repetitions. This gradual advancement, coupled with variations in foot elevation, ensures a comprehensive and effective training approach.
The Role of Coaching
As individuals consider pushing beyond standard benchmarks, the role of coaching becomes pivotal. Coaches can provide guidance on selecting appropriate exercises, managing risks versus rewards, and developing a tailored plan aligned with specific goals. The collaborative effort between individuals and coaches fosters a supportive environment for continuous improvement.
Tibialis Raises: Advanced Variations
For those seeking advanced challenges, single-leg tibialis raises represent a higher difficulty level. Alternating between standard weeks using equipment and zero weeks without equipment allows for a balanced and progressive training regimen. The goal is to achieve mastery in each variation before considering further advancements, ensuring a safe and effective approach to knee improvement.
Tibialis Raises: The Breakthrough Item
The Tib Bar, conceived by Bob Guida and reintroduced to the fitness community, stands as a breakthrough item in knee health. Its effectiveness in targeting the tibialis muscle has garnered widespread recognition, leading to its availability through various fitness equipment providers. The Tib Bar’s impact extends to physical therapy, offering a user-friendly solution for individuals seeking to strengthen crucial knee support muscles.
In conclusion, the journey to improve bad knees without equipment is not only feasible but also transformative. By following a systematic approach, incorporating targeted exercises, and embracing a mindset of continuous improvement, individuals can experience life without the limitations imposed by knee issues. Whether pursuing standards, chasing perfection in repetitions, or exploring advanced variations, the key lies in a personalized and holistic approach to knee health. As we express gratitude for progress, reflect on personal achievements, and foster a sense of community, the ATG system stands as a beacon of inspiration for those on a journey to live life without limits.
Watch the video below for all the information you need about how to start improving bad knees right now and learn how to do everything you need.
- Knees over toes: Courtesy of CrossFit Inc.