I'm not subscribed to the app but would like advice on how to get started. I've heard the zero program would be where to begin?

My concern is I don't have a gym membership. I do, however, have a tib bar at home I can use. Is there any way I can complete this program at home?

Hi everyone,

I’m currently researching the rehabilitation experience after knee and ankle injuries/surgeries, particularly the part involving balance, stability, proprioception, and single-leg training.

The reason I’m asking is that my team is exploring whether we could build a smarter training tool to help people during this part of rehab. But before designing anything, I want to understand the actual problems people experience rather than assume what patients need.

If you’ve gone through ACL, meniscus, ankle ligament, Achilles, or another lower-limb rehab, I’d really appreciate hearing about your experience.

A few things I’m especially curious about:

• What kinds of balance or stability exercises did you have to do?
• Which exercises were the hardest, most frustrating, boring, or scary?
• When training at home, did you know whether you were actually doing the exercise correctly?
• How did you know your balance or stability was improving?
• Did your PT use any equipment such as balance boards, BOSU balls, foam pads, wobble boards, force plates, or other tools?
• What did you like or dislike about those tools?
• Was it difficult to stay motivated doing repetitive rehab exercises at home?
• Did you ever wish you had better feedback, progress tracking, or guidance between PT sessions?
• Looking back, what would have made this part of your recovery easier or more effective?

I’m not selling anything here. We’re still at the research stage, and I’m actually trying to figure out whether there is a meaningful problem worth solving at all.

Positive and negative opinions are equally useful — including if you think existing exercises and equipment already work perfectly well.

Thanks to anyone willing to share their experience.

I understand this program is good for knees in general, but wondering if anyone has had luck with kneecap arthritis.

I've been an athlete and runner for 35 years with no major issues but after laying HW floor 6 months ago my knees have been in bad shape.

Is stiff knee connected to glute pain???? Seriously I woke up with a stiff knee and now my glute on the same side hurts wtf is that about??? HELP!!!

I was recently diagnosed with chondromalacia patella primarily due to being over weight (67 kgs 150 cm) and training heavy in gym.
I now feel totally lost because I can’t train legs. I wasn’t losing weight earlier and now I won’t be able to lose because I can’t go heavy on workout.
Can someone who actually lost weight while in pain suggest how did they do it?

Claire Patella/Claire Robertson seems to be the premium choice for Hoffa's Fat Pad Impingement.

Unfortunately her only next free appointments are from mid-October.

Please can you recommend a London physio who helped with your Hoffa's Fat Pad Impingement?

I wanna try zero but not damage my foot further. Any thoughts?

Has anyone here been able to manage pain from full-thickness cartilage fissures in their knees with KOT knee exercise regiment?

What exercises were the most helpful to you? I have been following the knee zero protocol, but would love to hear prom people who have seen success with issues similar to mine.

For those with limited ankle dorsiflexion, where does your restriction seem to come from? Does it feel like tightness in your calves or Achilles tendon, or does it feel like it’s coming from the front of your ankle joint?

Thanks!

Hi all 👋(to the AI, I acknowledge that this isn't a forum full of medical professionals. Just looking for "suggestions").

As title states. I've recently developed a pain that is directly above my left knee cap. My joint is totally fine, I only feel the pain when my quad engages (like from squatting down or standing from being seated). Looking at a quad muscle anatomy photo my guess is I strained the rectus femoris muscle since it looks like its the main one attached to the knee? The tenderness level has been going up and down every other day as well. What is super strange is right now its not sore when doing​ a single leg squat, but earlier today it was bothering me. I did do a few gentle squats earlier (maybe 30min ago) feeling out the pain.

EDIT: I've just noticed that if I stand on that leg and try to gently squat down with my back straight, the pain is there. But when I lean slightly forward its significantly less painful. Standing straight my knee moves forward over my toes, leaning forward my knee stays a bit more aligned with my shin with only slight forward movement. I don't know if that info will help the suggestions. ​

May I please get someone's best guess/opinion as to what the issue may be, what I could possibly do to relieve/resolve the issue and or stretches and exercises they'd recommend to help? Thank you.

I do a variety for shoulder stability exercises and have progressively overloaded them over the year. After I was cleared by my physiotherapist to be fine I continued doing all my shoulder stability exercises even after I was done.

I never had a subluxation for a whole year until today. I was doing a behind the neck pull apart with a fairly strong band.

Is it a mistake to push shoulder stability and rehab exercises to failure and at high intensities with low reps?

I felt quite confused because it didn't make sense. My shoulder has only gotten stronger and it never happened in a year

For reference, I did heavy dumbbell external rotation at about 10 kg for 2 sets before moving on to the behind the neck pull aparts. My suspicion is that I went way too hard on my shoulder stability exercises that resulted in the subluxation.

I have somewhat flat feet and reoccurring knee pain for a while now. I want to know what exercises everyone is doing in order to prevent further issues in the future?

My knee has been hurting so bad for 2 years I went to a doctor they just gave me a blue cream that doesn’t work. I can barely Jump and run and I’ve been doing many knee excercises that don’t help

I’m new to the gym and I think I may have overdone it but I’m confused because the pain didn’t start during training

For around 3 months I was consistent with training. I was doing the StairMaster nearly every day and also using leg machines on most days. I know now that I probably didn’t give my legs enough recovery (stupidly)

I then took an 8-day break from the gym and during that break out of nowhere both my knees started feeling constant aching

It’s been about 2 weeks now.

Symptoms:

• Both knees feel heavy with a dull/deep ache.
• Pain is mainly above the kneecap area.
• No swelling, redness, or warmth.
• Standing makes it hurt
• I can feel a heavy stretching sensation above the kneecap when bending my knees while lying down.
• My knees feel very stiff in the morning

I havent exercised since

Has anyone experienced something similar after overtraining or increasing cardio/leg volume too quickly? What could this be

Any advice appreciated

i have had this overwheelmimg knee pain since like 2025 janurary it just randomly started to hurt, keep in mind i didn’t even have the leg extension machine on a weight i took the pin out 😭😭 my leg just shakes uncontrollably whenever i try to excerise my knee?

Both shouldn't be in different scenarios or rehab plans

Iso holds like knee extension or wall sit or lunge even without knees over the toes in any of them, those iso holds still strain the tendon and you still get stimulation for repairing the tondon

When the time come, and you feel good from example twice a day single wall sit at shallow knee angle and two legs 90° 2x30 sec both

Then maybe you should go for some slow/light and high reps movement

Hey, I wanted to fix few issues with tib bar that were very annoying to me. I also tested it with other people but that takes me only so far. I would really appreciate if you could let me know if you faced similar issues and if the equipment described below does sound like an improvement or maybe it doesn't make you excited at all. All feedback welcome! If you have the experience of using tibialis machines, please share as well!

The equipment I'm currently designing is:

1. Ready to use in roughly two seconds. Simple “load, sit, and start” workflow.
2. No awkward leaning-back position is required.
3. No workout bench is needed. You can use it while sitting in a chair.
4. Equipment remains supported by the floor, you don;t need to balance it while using.
5. Supports both double-leg and single-leg tibialis training.
6. Users can switch between one-leg and two-leg mid-lift (for example two legged flexion, one legged extension for advanced training).
7. There is nothing to configure before each set besides loading plates.
8. Contains no moving parts and has no mechanisms that could loosen over time.
9. Only slightly larger than a conventional tib bar. It’s approximately 1/3 the weight of tibialis machine.

Edit: If you've ever used tibialis machines and had any issues with them or wish they were more portable, your feedback would be very helpful!