Tailoredfitpt

Bone on bone knees rarely improve from stretching alone. They get better when you build strength around the joint.
Run these 3x a week:
1. Wall sit, your internal knee brace
2. Hip thrust calf raise for stable hips
3. Sit-to-stand to tie it all together

Your painful achilles doesn't need more rest, it needs load! Here's how you can safely start today! � STUDY: https://doi.org/10.1177/0363546515584760

Outside knee pain? Inside knee pain? The issue might not start with the knee, but instead WEAK hips. Study: PMID: 30193080

Comment “longevity” for a 30 day free trial to the deep squat routine and much more on our longevity app

Weak ankles are not a life sentence. Long term relief comes with strength and mobility work. Do this routine 3x a week and I promise your ankles will feel stable for the first time in a long time.

Your patellar tendon can actually rebuild itself. An NBA player had 5 years of knee pain and visible tendon damage on MRI. After 18 months of isometric and eccentric loading, an orthopedic surgeon declared the tendon completely normal. Exercises in the video. Full study: https://doi.org/10.1123/ijsnem.2018-0231

Your knees don't hurt because they're "old." They hurt because your tendons are weak and your quads can't control the load.
Fix it with 2 exercises:
→ Spanish squats: 3x45s holds. 12 weeks = rebuilt tendons.
→ Step downs: 3-4 sec eccentric. Builds the VMO control your knee needs every time you walk downstairs or land from a jump.
Stop resting. Start loading.

Stop Stretching Unstable Ankles
Do This Strengthening Routine Instead
3x a week, one day off between sessions
Thank me later.

Hip mobility does not have to be complicated. The focus should be on expanding range of motion at all different plans of the hip. Do this routine 3x-5x a week for 12 weeks, and I promise you will have more mobile, and functional hips!

Unstable ankles aren't just a foot problem. If you feel wobbly in lunges, box jumps, or cutting during sports, it's usually a weak post tib, weak calves, AND weak glutes. Here's a 2 exercise routine that hits all three:
1. Banded high arch single leg RDL
2. Single leg hip thrust with heel raise
Ankle stability is a full kinetic chain issue. Train it that way.