A lot of people especially as they look to do more high octane, athletic activities, or as they age, run into knee problems..
Which is crazy, because the knee is one of the simplest joints in the human body.
Here's how we address knee problems 👇
Which is crazy, because the knee is one of the simplest joints in the human body.
Here's how we address knee problems 👇
to give some background, and why its one of the simplest joints, there's only a few moving parts - hamstring, quad, ankle complex (foot/tib/calf)
only so many variables
only so many variables
the first solution came to me (@LogFitz6) from early in my career working for Ben Patrick (kneesovertoesguy) before he blew up
It's the idea that you should train full range knee flexion, and be strong in that range- rather than avoiding it.
It's the idea that you should train full range knee flexion, and be strong in that range- rather than avoiding it.
@LogFitz6 the best strategies to do this come from his mentor (Poliquin - RIP to the OG Goat)
-Split Squats
-Heel Elevated Squats
-Sled Pulls
-Reverse Step Ups
All work heavily on the quad being strong in flexion
-Split Squats
-Heel Elevated Squats
-Sled Pulls
-Reverse Step Ups
All work heavily on the quad being strong in flexion
@LogFitz6 2nd is strength through length which I really learned from one of Ben's former partners in ATG, a good friend of mine, and one of the best strength & flexibility coaches I know, Jeff Wolf, "Flexibull"
@LogFitz6 while the direct flexion work helped, it didn't fully fix my knee problems... Because I needed to strengthen where my knee was long. (extension)
I had jumpers knee, and the flexion work is only half the battle. you need strength in extension too
I had jumpers knee, and the flexion work is only half the battle. you need strength in extension too
@LogFitz6 the highest force that will be placed on your knee is in a high velocity jump or sprint, in a position similar to this
Look at the left leg. the knee isn't flexed, it's extended
Look at the left leg. the knee isn't flexed, it's extended
@LogFitz6 So working in - through RDLs, single leg RDLs, stretch/strenghten in my calf/tib, doing quad work in extension (quad extension machines), all were super helpful
Along with direct flexibility work on every muscle involving the knee
Along with direct flexibility work on every muscle involving the knee
@LogFitz6 but even that didn't fully fix my problems... because as with everything, there's a rotational component to movement/muscular function.
Pretty much nothing is linear.
and no muscle group functions in a vacuum.
Pretty much nothing is linear.
and no muscle group functions in a vacuum.
@LogFitz6 So assuming you have good strength / flexibility in quad, knee, ankle complex-
you could still have knee pain if your hip and ankle aren't giving your knee the chance to function correctly.
you could still have knee pain if your hip and ankle aren't giving your knee the chance to function correctly.
@LogFitz6 in regards to the hip, you can check out a thread we recently wrote to understand that after you're done reading this one:
@LogFitz6 Hip Thread
@LogFitz6 in regards to the ankle, here's the best way to sum it up. you want a high set arch and high ankle bone.
you can change how high your arch is, and ankle bone by training it.
you can change how high your arch is, and ankle bone by training it.
@LogFitz6 it comes with straight feet, but external rotation of the tibia- medial translation of the knee itself, a high inside ankle bone, and as short of a distance between balls of the feet and heel as possible
@LogFitz6 The more you can leverage these principles INTO all the lifts/stretches you do the better results you will get in regards to fixing knee pain.
Getting stronger & more flexible around the joint will help immensely.
Getting stronger & more flexible around the joint will help immensely.
@LogFitz6 Aside from that, another method I found was using long-iso (1 min duration) isometrics from @jake_tuura a long time ago through an @AJA_Cortes post
This really pushes blood flow to the tendons in a non damaging way
This really pushes blood flow to the tendons in a non damaging way
@LogFitz6 @jake_tuura @AJA_Cortes And lastly, if you're an athlete dealing with this, you need to look at the jump/sprint/plyo volume you are doing -
any healthy jumper or sprinter has healthy knees because they gradually increase volume in these exercises (3-5x bodyweight forces on single legs!)
any healthy jumper or sprinter has healthy knees because they gradually increase volume in these exercises (3-5x bodyweight forces on single legs!)
@LogFitz6 @jake_tuura @AJA_Cortes Hopefully this is helpful to clearing your knee pain- and if you found it so, we always appreciate a RT on the first tweet!
@LogFitz6 @jake_tuura @AJA_Cortes Here's an example of the result we get: @kobegatsby who came to us post 2 ACL surgeries - and got his first dunk down after working with us 👇⚡️
@LogFitz6 @jake_tuura @AJA_Cortes @kobegatsby If you wanna get stronger/more muscular, more athletic, while in good health and feeling GREAT through out your joints?
Book a call with our team here:
calendly.com
Book a call with our team here:
calendly.com
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