r/Kneesovertoes

I'm on day 4 of doing the Knee Ability Zero exercises daily. I can do pretty big patrick steps consecutively with 2 second pauses at the bottom when I have my upper body vertical above my hips but as soon as I lean back like in the final picture in the book, I lose my balance and fall backwards. I tried doing a smaller step and leaning back but I still fall backwards! Should I keep going as I am or try and get the lean back part working? All the other exercises and ATG split squats are going fine.

my calves are tight enough that it’s starting to feel like a constant background issue, and i keep seeing slant boards / calf stretcher boards come up in mobility and ATG stuff

i’m tempted to grab one, but i can’t really tell how much of the hype is just “new piece of equipment = motivation for a week” vs something people actually keep using. i’m mostly interested in better calf/ankle mobility and having an easier way to stretch consistently at home, not trying to build some giant setup or buy random gear for no reason

if you bought one and it actually earned a place in your routine, what did you end up using? and did it feel meaningfully better than just stretching off a step or against a wall?

SO i turned into a vegetable and first day back trying to get back into it doing atg kot calf raises knees/legs super shaky on the way down,

this is only 4 kg i think any recommendations on how to progress over the next few weeks, too poor for atg app sorry :v

This was the third (final) set 3 12-10-10 reps i think

Is there a discord community or anything that would be cool

https://www.dropbox.com/scl/fi/oxqvvv0im82pukhiob8lu/atg-split-right-leg-super-shaky-left-easier-feel-right-back-leg-limiting-when-doing.mp4?rlkey=xtoyjwoxfgosxzat4a1g17tuq&st=ebpozy6g&dl=0

I’ve only ran zero in the past. Looking to incorporate supplemental training for Muay Thai and thinking about revisiting zero. Haven’t subscribed in a long time so unsure if there’s new programs that’ll better suit Muay Thai. Any input would be appreciated. Thanks!

Just wanted to know is it normal or it's patella alta

As I am confused there are different range for xray and mri if i am wrong please correct me

Expecting response from professionals orthopedics surgeon/doc and subreddit members 🌟 too !

Thank you 😊

One thing that always stands out to me is that when people talk about recovery after knee surgery, almost everything revolves around pain, ice, medication, exercises, and swelling. All important things, of course. But much less often people talk about what’s happening internally, meaning how we’re actually nourishing the body while it’s trying to heal. We’ve gotten so used to thinking in a very fast way: something that calms the symptom, something that helps right away, something practical. And because of that, we often give a lot of attention to what helps in the short term and much less to what may really support recovery over time. I’m not saying medication or therapy don’t matter, but that the nutritional side is often treated like a secondary thing, when in reality we’re asking the body to recover from something major. Better quality protein, simpler food, fewer ultra-processed foods, better sources when possible, even grass-fed or pasture-raised options for those who use them, all of that seems like it deserves much more attention than it gets.

I’m curious whether anyone else here has started to see recovery not just as exercises and medication, but also as something that depends in part on what you put on your plate every day.

I had dislocation in dec

Today I can do all kind of task except running

Mri ; mild stretch in mpfl though continuity is maintained

I don't know why I feel knee tight with slight pain after just getting up from the bad then after spending few hours as day pases it's become somewhat normal

Again if I sleep then wake up it will become tight and mild pain

While climbing stairs I do feel slight pain at bottom of knee

Suggestions why I do feel this at this point of time

Approx 4month

Hi my name's Jason I lift and do martial arts, I'm curious about an issue that I've been researching. It seems like in the lifting space and in the recreational athlete space in general, there's a lot of people that have lingering injuries or nagging pain that prevents them from doing a certain type of exercise or certain movements in a sport that they actively participate in, but these people don't seek professional help.

Basically, what I'm trying to find out is why people in these spaces aren't seeing professionals, what they are doing instead, what problems they're facing, and what they've tried. I myself and my friends have had similar things like knee, shoulder, back pain. I think it's very common for people in the space to just want to try to fix it themselves or just let it linger, so curious to hear.

Hi everyone, just asking what program everyone is using and seeming to like. There are so many on his app (which I just subscribed to) and have no idea where to start.

I’m a 21year old male and I want to improve in pretty much every area. Strength, flexibility, athleticism and being “bulletproof”. If I neglect core and lower back; I tend to get flare ups causing back pain but other than that I just want to see what everyone else is doing and recommends.

Thanks

I play rugby and have been doing (some) kneesovertoes exercises for about two years now, these are nordic curls, atg splitsquats, atg squats + tib and calf raises but much less frequently.

Yesterday we tested our standing long jump and vertical jump and I was the best in the team by a wide margin. I did 2,91m for long jump and 70cm for vertical jump (measured as the max height the sole of your foot reaches) and the cool part is that Ive never trained jumping at all. To be fair neither has my team and these results arent worldclass (standing longjump wr is +3,70m), but its so motivating to get exponentially better at some movements just by incorporating a few atg exercises to my routine.

Hey everybody,

I have had quite the history of ACL injuries. I recently tore my left ACL after Having my right one reconstructed twice already at the ripe age of 21🥲. I’m opting for no surgery for now as I had my last reconstruction just over a year ago and I’m not ready to experience that trauma again. My left knee actually feels great and I don’t have instability at all and was thinking of getting on the KOT program while also rehabbing. I was hoping for some guidance from anyone who may be without their acl on if the program makes there knee feel stronger/safer.

Hi everyone! I'm having a hard time finding others in a similar situation so hoping this community can help.

I'm 36F with a right knee that's been through it since I was as a competitive gymnast. Quick surgical history:

• 2005/2006/2007 - partial lateral meniscectomy, microfracture, two meniscal repair attempts
• 2012 - lateral MAT + OAT to lateral femoral condyle + DFO (5 degree correction) all at once
• 2013 - hardware removal
• 2023 - arthroscopy, debridement, 5cm loose body removal, BMAC injection

After my 2012 reconstruction I got into competitive CrossFit and competed from 2016 until 2023 when my knee forced me to stop. Since then I've had to significantly change my lifestyle because of pain. Over the last year it's gotten noticeably worse — I struggle to walk long distances, can't bike comfortably, and have sharp pain most days just walking.

I've also been getting HA injections every 6 months for the past two years with occasional cortisone. The HA worked the first round and then stopped providing any relief.

Current MRI shows no lateral meniscal tissue remaining, full thickness cartilage loss at the posterior lateral tibial plateau, partial thickness trochlear loss, and ACL mucoid degeneration.

My surgeon of 13 years referred me to a colleague who specializes in partial knee replacement at a major academic medical center. He reviewed my films and called me a perfect candidate for lateral UKR. I also have a second opinion consultation coming up.

Lateral UKR seem so rare - has anyone had one especially at a young age? How did it go? Any advice on timing or returning to activity? 🙏

It's been 22 days since I ordered and it has not arrived even though the site said I would have it in 3-5 days. 22 days, nothing, NOT EVEN A TRACKING NUMBER! I messaged them yesterday and they finally responded, they said the ESTIMATED SHIPPING DAY WOULD BE MAY 20TH in other words that's 60 days for my item to leave their warehouse! 60 days!

I looked up reviews and I'm not the only person who will not receive their item. There's tons of complaints. 500 dollars spent for what?

Are there more reliable roman benches that I can order? I honestly want nothing to do with Nordstick they are wholly unreliable and scammy.