Matthew Maloney

10/22/2026

Every comeback looks different, and everyone has their own milestones along the way.

Couldn’t be more proud of this crew and everything they’ve accomplished.

Comment “KNEEHAB” if you’re coming back from a knee injury and want to come back stronger, faster, and better than ever before.

10/21/2026

If you’re dealing with knee pain, you NEED to start incorporating these exercises into your routine.

Comment the word ‘PAIN’ if you want my Free ‘Pain Free Knees’ Guide to eliminate your knee pain for good.

10/21/2026

10/21/2026

Focus on Today.

After having 3 ACL surgeries, this was one of the biggest pieces of advice I ever received that completely changed my recovery.

Treat today like it’s the Super Bowl. Treat today like it’s the National Championship.

When you’re recovering from an injury, it’s so easy to look ahead and get discouraged thinking about how far you still have to go.

But instead of worrying about where you want to be in 6, 9, or 12 months, focus on today.

Did you give everything you had today? Did you do your exercises? Did you do everything in your control to get better?

That’s a win.

Success isn’t about where you are compared to where you want to be. It’s about making the most of each day.

Winning is a habit. Stack up those wins day after day, and you’ll be amazed at where you end up.

Win the day. Every single day.

10/21/2026

Dealing with knee pain? Try these 6 exercises:

1. Spanish Squats: 3x10
2. TKEs: 3x15
3. Banded Sissy Plank: 3x8
4. 45° Banded Hip Flexor ISO: 3x15s
5. 3-Way Banded Calf Raise ISO: 3x15s
6. Wall Sit Calf Raises: 3x12

Comment "PAIN" and I'll send you my free step-by-step 'pain-free knees guide'.

I've had 3 ACL surgeries, so I know how frustrating it is when your knees hurt on the stairs, during squats, or even just walking...

The good news is you do not have to live that way.... You can train your body to eliminate your knee pain for life.

10/21/2026

Icing, resting, and injections are NOT a long-term solution to rebuilding your knee after an injury…

They may help very temporarily “manage” symptoms, but they don’t replace the work needed to actually rebuild your knee.

The only way to do that is through progressively LOADING the joint and training.

Comment “LOAD” and I’ll send you my FREE step-by-step “Knee Capacity Program” to help you properly load the joint from beginner to advanced levels.

After 3 ACL surgeries, one of the biggest things I learned was that the real work happens through consistent, intentional training.

Your muscles, tendons, and nervous system adapt to the demands you place on them.

That’s why daily movement inputs and progressive loading are SO important.

You’re rebuilding strength, improving neuromuscular control, and increasing your knee’s ability to absorb and produce force.

And that’s what helps you get back to doing the things you love with strength and confidence.

There’s no shortcut to rebuilding a stronger, more resilient knee.

You have to TRAIN.

10/21/2026

Don’t wait until Surgery to start training!

PreHab is so vital and is literally a cheat code to optimizing and speeding up your entire recovery.

Comment “PREHAB” for my free step-by-step ‘PreHab Guide’ with exercises to do every single day before Surgery to come out of it way ahead.

10/20/2026

Nobody talks about your TIRES when it comes to coming back from a knee injury...

Comment “TIRES” for my free step-by-step program to help you 'bulletproof' your knees by 'bulletproofing' everything below them.

After 3 ACL surgeries, I learned that most of the time, our knees are Not the root of the problem.

Everything starts with your tires: your feet, ankles, soleus, calves.

They’re the only thing that touches the ground when you walk, run, jump, cut, and change direction. If your foundation is weak, everything above it pays the price.

Give these 9 exercises a go:
1. Spring ankle: 3 sets of 30-second holds
2. 3-way banded spring ankle: 3 sets of 15-second holds
3. Overcoming spring ankle isometric: 4 sets of 5-second max-effort pushes
4. Split-stance calf raises: 3 sets of 8–10
5. 3-way banded calf raise isometric: 3 sets of 15-second holds
6. Overcoming calf raise isometric: 4 sets of 5-second max-effort pushes
7. Tib raises: 3 sets of 15
8. Wall sit calf raises: 3 sets of 12
9. Single-leg wall sit calf raises: 3 sets of 8 each leg

Train from the ground up.

10/20/2026

Do these every single day coming back from a knee injury.

Comment “EVERYDAY” for my free step-by-step 'Daily Knee Recovery' program with exercises to do every single day coming back from a knee injury.

After 3 ACL surgeries, one of the biggest lessons I learned was the importance of frequency and daily input.

After an injury, your muscles shut down and you lose the ability to fire your muscles at 100%.
It's not just the muscles, it's the brain muscle connection.

And the way to gain it back is through constant daily input.

Give these daily exercises a go:

1. Spanish squats: 3 sets of 10, hold the 10th rep at the bottom for 20 seconds
2. Single-leg TKEs: 3 sets of 12
3. Hand-resisted Spanish squats: 3 sets of 10
4. Banded sissy planks: 3 sets of 8
5. Backwards treadmill walks: 10 minutes
6. Wall sit calf raises: 3 sets of 12
7. Poliquin step-downs
8. Tib raises: 3 sets of 15

Note: this isn’t for the early post-op phase. You need to be walking, with muscle control through at least 90° of knee bend.