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Understanding Knee Pain

In this section, the speaker explains that knee pain is usually correctable and caused by mobility issues, biomechanical/muscular imbalances, or load tolerance issues.

Causes of Knee Pain

  • Knee pain is usually caused by mobility issues, biomechanical/muscular imbalances, or load tolerance issues.
  • Knee pain is often misdiagnosed as "trouble" without providing any value. It's important to trace the symptoms back to their source for correction.
  • If you feel pain on some exercises but not others or if your pain only develops as the load increases, it's good news because it means your knee pain is correctable.

Identifying the Source of Knee Pain

  • Lateral knee pain is due to iliotibial band and quad pulling kneecap up and out of position.
  • Medial knee pain can be traced back to hip or ankle mobility issues which throws off the entire axis of the joint.

Testing for Knee Pain

  • To test for knee pain, completely relax your leg and move it around in every direction. Your knee should comfortably move from side to side.
  • To fix knee pain, first test what's going on with an air squat while filming yourself from all angles.

Correcting Knee Pain

  • Blindly correcting a problem can make it worse. It's important to identify what's going on before attempting correction.
  • Pay attention to your knees, ankles, and feet. Ensure you're not wearing shoes while testing for knee pain.
  • Correcting knee pain involves identifying the source of the problem and correcting it step by step.

How to Fix Knee Pain

In this section, the speaker discusses how to fix knee pain by addressing hip and ankle mobility issues.

Squatting Technique

  • Start by squatting down as low as you can comfortably go.
  • Pay close attention to your knee if you notice it drifts towards your midline or shakes violently.
  • The goal is to share the load across the entire quad.

Hip and Ankle Mobility Issues

  • Test your ability to internally and externally rotate your hip.
  • A healthy range for external rotation is 40 to 60 degrees for internal rotation 30 to 45.
  • Test your ankles with two tests one of which involves facing a wall and driving your knee forward while keeping your heel glued to the floor.

Tibialis Anterior Strength

  • Lift your toes up as high as they can go with feet flat on the ground.
  • If your toes barely lift off the ground that tells me your tibialis anterior isn't strong enough.

Load Intolerance

  • Take note of when your knee pain occurs.
  • Does it happen on some exercises but not others or does it happen after a period of time during your workout?
  • If that's the case, that's good news that has to do with load intolerance and we're gonna fix that at the very end.

Corrective Movements

In this section, corrective movements are discussed in detail.

Traction on Hip

  • Use a foam roller and a resistance band.
  • Wrap that band around your ankle and then scoop back until there's tension on the band.
  • Place that foam roller underneath your Achilles and then lay back.
  • Hold for two rounds on each side.

Limited Internal Rotation

-Lay back, bend knees, and take the foot on the side you want to work first and step it out six inches from there.

  • Take the opposite leg put it over top and apply force and try to drive that medialis towards the floor either hold it for 30 to 60 seconds and do a few rounds or you pnf it.

Exaggerating External Rotation

  • If you have exceptional external rotation and poor internal then you want to fix that internal issue first because if you try to exaggerate your ability to externally rotate your hip, you could potentially decrease your ability to internally rotate even more.

Traction on Hip

  • Use a foam roller and a resistance band.
  • Wrap that band around your ankle and then scoop back until there's tension on the band.
  • Place that foam roller underneath your Achilles and then lay back.
  • Hold for two rounds on each side.

Final Thoughts

In this section, final thoughts are discussed.

Corrective Movements

  • Choose which one of these corrective movements applies to you.
  • Keep doing that until your knee pain is resolved.
  • That means you can walk away from this with one thing to work on for the next week or two, and your problem solved.

Correcting External Rotation

In this section, the speaker discusses how to correct external rotation if it is less than 40 degrees. The best way is to mimic where the problem presents itself and then lunge forward, drive the knee out, twist away from it and towards it. Use a band for more traction.

  • Mimic where the problem presents itself
  • Lunge forward, drive the knee out, twist away from it and towards it
  • Use a band for more traction

Clearing Out Ankle Joint Restrictions

In this section, the speaker talks about clearing out any restriction in your ankle joint that may be causing misalignment in your knee. He suggests using a ball or tennis ball to apply pressure to that ankle bone and drive it back releasing any built-up garbage.

  • Use a ball or tennis ball to apply pressure to that ankle bone
  • Flex your toes away and then towards your shin
  • Do the exact same thing on the opposite side by pressing down with your hand

Releasing Tight Calves

In this section, the speaker discusses how tight calves can cause knee pain. He suggests rolling back and forth until that calf is released but not directly rolling out your Achilles because that'll potentially make it inflamed.

  • Cross your legs lift your butt up
  • Roll back and forth until that calf is released
  • Do not directly roll out your Achilles

Correcting Biomechanical and Muscular Imbalances

In this section, the speaker talks about correcting biomechanical and muscular imbalances that lead to knee pain. He suggests using two variations of split squats to fix both these issues.

  • Use two variations of split squats
  • Wrap a band around your knee
  • Fix imbalance between your VMO and your lateralis

Correcting Medialis and Lateralis Imbalance

In this section, the speaker discusses how medialis and lateralis can only cause micro dysfunction due to the fact they're only pulling in opposing directions based upon fiber orientation. He suggests doing deep squats and contracting those muscles not just shifting your weight from side to side but the actual contraction itself causes you to shift.

  • Do deep squats
  • Contract those muscles not just shifting your weight from side to side

How to Increase Load Tolerance for Knee Pain Relief

In this section, the speaker explains how to increase load tolerance to reduce knee pain. The method involves isometric holds and Spanish squats with a four-count negative and positive. The speaker also discusses the importance of finding a movement that can be done pain-free and gradually increasing the load.

Isometric Holds

  • Start with an isometric version by wrapping a band around the back of your knees.
  • Walk back until there's enough tension to maintain good form, which is your back's nice and straight.
  • Drop down to 45 degrees and hold it for 60 seconds for three rounds.
  • Isometric holds decrease pain and begin to reduce cortical inhibition.

Spanish Squats

  • Stay in place and start doing Spanish squats for reps.
  • Make sure you don't hinge at the hips, your back is nice and straight, and you do a four-count negative and positive.
  • If Spanish squats become easy, add weight or work on a decline board.

Increasing Load Tolerance

  • Find a movement you can do pain-free, then slow down to allow muscles and tendons to do their job.
  • Use stair-stepping method where if you can comfortably do 10 degrees bump it up to 15 degrees after a certain point.
  • Check-in with yourself before moving on to the next step.

Additional Tips

  • To fix tightness in knee capsule sit on the floor roll up a towel put it behind your knee and then shift back and forth to create distraction in those stiff knee joints.
  • Don't directly roll out your IT bands if you have pain on the lateral part of your knee. Instead, get a foam roller for your TFL and use a ball to roll out your glute meat and max.
  • Knee sleeves are great but only after you've made progress in reducing your knee pain.
Video description

Ready to fix your knee pain forever!? PPL PROGRAM: https://bit.ly/GETRHPPL FULL GYM PROGRAM: https://bit.ly/fullgymprogram 30 DAY GARAGE PROGRAM: https://bit.ly/3igtiIF Here's the deal... if you have knee pain that holds you back it's more often than not it's correctable.. you will hear a lot of scary terms like patellofemoral pain syndrome and IT band syndrome and yes there are some cases where you're walking around with someone else's ligaments in your knee because you suck at skiing or you had some abusive dad that forced you to do triathlons from the age of 10 so now you have little to no articular cartilage in your knee but outside of that the pain your feeling is 100% correctable! The first thing you have to do is test to see if we can identify the source. Check you internal and external rotation (internal should be 30-45, external should be 40-60) and test your ankles. This will give you an idea if you need to do the mobility work that I laid out in the beginning of the video. After you correct those then you'll want to dive into biomechanical and muscular imbalances. I focused on abductor and adductor muscles because more often than not those are the culprit, it's possible it's an under-active VMO or Lateralis but in my experience once you take care of those neglected muscles it auto-corrects everything else. Finally we dive into increasing load tolerance, this is for anyone with knee tendonitis. The key is to start slow with a isometric exercises and then slowly build up tolerance by doing controlled movements and then progressing to something more serious like the decline board. Hope you enjoy! #kneepain #kneepainrelief #workout

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