@thekneehaber: 4 ACL Tears in 8 Years. All in one knee. At one point, I thought I was done being active. Walking downstairs didn’t feel great. My knee constantly ached. My other knee developed patellar tendinitis from overcompensating. I did everything I was told: Surgery. Physical therapy. Return-to-sport tests. But I learned something the hard way: PT gets you functional. It doesn’t automatically get you strong. So after my fourth ACL tear, I took it into my own hands to rebuild my knees the right way. I started with the foundation — the boring stuff: backward walking, calf and tibialis work, isometrics, and banded hip training to bring blood flow to the knees, strengthen the lower limbs, rebuild tendon tolerance, and improve alignment. Then strength through mobility: ATG split squats, slant board and toe squats, lateral lunges, Cossack squats, plus RDLs and eccentric Nordics to get strong in deep, uncomfortable positions instead of avoiding them. Then pure strength to protect the knees: front and back squats, deadlifts, and Poliquin step-ups because strength is protective — weak legs don’t handle impact well. And finally, power: hops, jumps, sprints, and controlled plyometrics to teach the knees how to absorb and produce force again. Today I live without an ACL — and I ski, run, lift, and train pain-free. You don’t have “bad knees.” You just need a plan that doesn’t stop at rehab. If you’re stuck between injury and performance… You can grab my new Strong Knees System at the link in my biø so you can start building strong, resilient knees. Happy Kneehabing 🫡 #kneepain #kneeinjury #kneepainrelief #kneesurgery

The Kneehaber

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Sunday 27 September 2026 16:31:23 GMT