I have fixed my Patellar tendonitis after years of suffering and i wanna tell you my feedback . I am a powerlifter so I had and still have many workouts in the gym . This is what helped me : Started doing all exercises under rpe 7 and progressievly upgrading to maximum of rpe 7 . Warming up a lot more . My warmups used to last for like a minute or two . You really need more than that . Make sure your fingers and whole feet is stuck to the ground while squats and other lifts . I'm stretching out my quads and doing some sets of bulgarian split squats combined with quad stretch as a part of squat . Do not rapidly increase weight and work the way up . I used to train 20kg》80kg 》120 Now i'm doing 20,40,60,80,100 When at home perform some bw squats and hold for couple secs in the bottom position . Hope i help someone and remember . Proper form and RPE will solve 90% of the problem
@@danibs7860 Honestly My issue is I can't do this for a lot of my lifts, the gradual build up tends to fatigue which definitely limits me on my Deadlift, squat in my experience it wasn't that much of an issue. Also for clarities sake I don't have tendonitis, just mobility issues for oly lifting which is something im trying to learn.
Dude Aaron this video is saving my knee! I thought for sure it was tendonopathy but after doing the assessment I found a huge discrepancy in ankle mob and a slight tibial IR difference R to L. After doing the suggested mobility and tibial IR work I'm squatting with almost no pain!
I love this man so much. I had my ACL repaired a year ago and I still have so much pain day to day. Never thought the problem was in my ankle and none of the 6 physical therapists I’ve seen have told me such.
Struggled with knee pain. For the last 4 years. PT for 6 months didn't help. Here now for the first time I test my ankle flexion and it was TERRIBLE. I play hockey, and am constantly skating in a low knees bent position. I think now I'm feeling pain because my ankles can't quite handle my skating and my knees are getting thrown off track because of it. Gonna start seriously training my ankles! Thanks so much!!
Dr Aaron, you're awesome. I've self rehabbed a ton of flexibility/pain problems over the years with your videos. I just had a kid, I'm able to get back in the gym after awhile with a ton of new imbalances/creaks, and your videos are still here :)
Thank you I've recently started to squat for the first time and I developed knee pain. After a session of all stretches I found it be my glutes/ hips Thank you no more pain! I will continue with my stretches before every squat session. 💪
You're dramatically awesome Dr. Aaron. It's been 5 months or so I'm have knee discomfort. I don't say it's actually pain, it's an uncomfortable feeling. I feel nothing while squatting, that discomfort annoys me a lot to walk. It's a feeling of instability and discomfort when walking
I've always felt tightness in my right ankle. Whenever I do Wall Ankle Stretches before workouts, I feel as if my right ankle is never mobile enough to reach the proper shift towards the wall like my left ankle. This ankle tightness is correlated to my knee pain on the same leg. Thanks, Doc!
Why would he be giving out too much information for free? I'm pretty sure he'll remain fully booked. With videos like these, he's able to help out a bunch more people than he would otherwise.
eventhough i may not have had patella tendon issue the other video for patella tedonitis made getting out of a chair from a 9 to 1,something miraculous about your triaging skills,and even this video made pain reduction atleast 2 or 3 less,my problem was i stepped into a hole with my left leg while walking and it felt like i hyperextended,it took me 1 1/2 years to get it better on my own,then my right hip has been clicking due to favoring one side,and i hope you got therapy for that,but the excessive sitting too is making getting up a strain,and before i had no problem squat full depth now,only half squats,any suggestion would be appreciated,but listening to 90% of the other therapists here havent come close to youre wisdom,me being a doctor i appreciate your thorough diagnosi and treatment planning,thank you very much.
I don't have pain in my knee. I feel a funny sensation. However that sensation is not load related. I think I have a similar situation as Aaron mentions in this video, i.e., I have irritations of the tissues around the knee because the patella didn't travel correctly while squatting. In my case the error was in my technique or form, I didn't use to externally rotate the hips and therefore not keeping my knees in line with my feet. Thank you Dr. Aaron.
Great explanation, thank you. For one condition you explained the exercises which help us but if a person diagnosisd with patellar tendinitis I would like to know the exercises. Thank you
I followed along to 3 Of your videos I have two different knee pains my left knee Cracks and makes noise every Time I bend it and go upstairs my right knee Has pain on the inside not on the front of the knee It hurts to cross my legs are fold my leg I haven't heard anybody talk about that yet or I haven't found a video hopefully. You can make a video on that I don't know what you call. These muscles are these spots on the bodies so sorry for that. And thank you for your videos they really do help My left needs still makes noise but actually feels a bit better 😊
Great video. But maybe all the "pain-measure" squat variants should be to the same depth? Probably his pain would went up if doing a one leg squat or counter movement jump to the same depth as the first squat, but doing them much higher reduces de pain because the rectus femoris tendon (the one from quad tendonitis) is not working as much as on a deeper flexion.
Excellent content and great work. What would cause the decreased internal rotation of the tibia though because it may be possible that after he leaves the session he may go back into the same patterns that lead to the problem in the first place
Great content. Thanks. Would be great to see your take on meniscus tear rehab for athletes. I’ve got a complex tear of medial meniscus + arthritic changes. I do everything I can to strengthen + core + mobility + yoga and still have chronic pain. (Lifetime outdoor endurance guy + professional firefighter. Injured my knee from falling in burning stump holes on one of our California wildfires. A loaded rotational injury). Meniscus pain seems to be positional (like at 90 degrees).
Foot neuropathy.. Numbness of skin from foot to knee.. Can feel stiffness through ankle when toes down foot flex. 68 years if age..did crossfit till I was 60. . Still active but walking more than half mile causes serious numb burning in feet.
I need help! I've been an athlete for decades, elite runner and triathlete - never once had an injury other than tendonitis despite doing 70+ marathons and dozens of triathlons up to IronMan distance. 8 months ago I signed up with a personal trainer for the first time in my life. I liked it because he had me doing things I hadn't been doing on my own, but one day he had me doing sumo squats. I told him they were making my left knee feel weird... he asked if there was pain and I said no.... so he told me it is fine/normal. Every time since that day, my left knee has a loud click/pop sound when I do a squat motion (even just sitting down on the toilet). I complained to him about the clicking, and was further instructed to push through it as long as there is no pain. But after pushing through a workout, my knee did start hurting and lasted for a few days after - so I have avoided repetitive or weighted squat motions ever since and stopped seeing that trainer. When I ask doctors they insist it is normal and just nitrogen like a knuckle cracking, but I know that's not it. It would not just suddenly start happening if that were the case. There was a fundamental change in how my knee works and I am tired of being told to ignore it. I have absolutely zero issues running and thought it might self correct over time.... but it has been too long. I tried taking 6+ weeks off from running and leg workouts other than stretching with no change in the clicking. Any advice or insights would be greatly appreciated from the community here.
Thanks for the vid Aaron, very informative. One question: does the method you use for these problems have a name? All physical therapists I go to don't even look at things like ankle mobility, stability, etc. when I mention my cascade of problems in my lower back and hip, they just give core stability exercises. How could I find a therapist like you who looks at the body as a whole when assessing problems?
Hi squat university , thank you so much for this video , I am an parkour athlete and the last couple of months I had some pain in my knee more precisely below the patellar , I can’t do parkour any more please could you advice me to any specific video or how ever you could help me please 🙏🏻
Love your videos man; plan on getting your new book! Do you think you can possibly speak about tightness in one side of the back? How to make some self evaluations and treatments? Would be greatly appreciated!
This is great and I'm going to start testing and doing these excerises. I'm wondering if it will be hard to test though because my knee pain starts going away as I push through my first set or 2 of squats on leg day. Should I not be pushing through the pain? I'm wondering if I am making it worse after the workout is over.
Great content and explanation as usual, Aaron! Thank you so much for your channel and valuable insight! Do you have any exercises to recommend to fix dissymetry in motor recrutment pattern chain in the situation of glute activation when lifting right leg versus hamstring when lifting left leg?
It would be great to know how many set and reps of each exercise outlined in the video. I have moderate pain in the front of my left knee. When I completed one set of 10 for each exercise, the pain diminished noticeably. I want to continue the exercises but do not know how often, or how many sets/reps in a single session. I doubt more is better. Please help.
Great work. I have severe pain on both left and right knees. Every time I would squat or lunge, I would feel as if my knees would buckle up and collapse. There is also sharp pain above and below the knee cap. Would you know anyone in Toronto (Canada) that could probably help with my condition? Thanks
I have had torn meniscus cartilage in both my knees since I was 13 (now 36) This has caused knee and eventually hip pain. What exercises are good for this particular case?
Have you ever had a client who said they have a pinching sensation if the front side of their ankle. But the banded joint mobilization did not increase mobility?
Just discovered this channel, it’s amazing! I’m going to start doing the mobility warmups & exercises, but, I need some advice. I have tibial ~and~ femoral rotation, birth defects. My femur are rotated inward, aka knock knees, and my tibia are rotated outward, aka duck feet. Your videos have convinced me that my bilateral quad tendon pain, which started about 2 months into my cardio + weight training program, is most likely due to these rotations distorting my mobility. Is there any advice or resources you can provide, specifically for mobility with twisty bones? Fwiw, I have always walked fine, but never tried running after being ridiculed as a kid 🥺 but honestly I think I probably shouldn’t run anyway, not without better mobility. Walking at 3.5 - 4 mph on treadmill might have contributed to pain also. Anyway, thanks for the great videos, very helpful!
Thank you for your work. you have many completely new approaches. what I haven't figured out yet is why my knees crunch and hurt. not only in sports. when climbing stairs, for example, it can be heard really loudly and they also hurt. I often train with jumps but this is only possible to a limited extent. can someone help
Hi, Dr. Horschig. Squat University website is Amazing. I am a 54 year old man who has recently recommenced weight training. About 4 - 5 weeks into it now. I am experiencing SHARP pain in my knees when I do BARBELL squats. What approach can I take to rectify this issue?
Heres what im dealing with zero pain jumping up and down, pain when doing single leg squating,no pain doing normal two foot squat.... What are you thoughts? All at the bottom of the patella cap, right where all the tendon joins in. But no pain jumping up and down like that. All pain medially...
How long should I do the mobility exercises? If it ok to do daily and how many sets are recommended. Is it ok to squat with weightlifting shoes while doing these mobility drills
Hi Doc, how should I adress imbalance detected i the Faber test? and predominance of hamstring during right single leg bridge (left leg fired up glutes) ? thanks very much, love your channel!!
when im sitting for an extended amount of time and when i first wake up, my knee is super stiff and requires me to warm it up with movement before I can start walking on it. My ignorant assessment has me inclined to think I have a tendon tear. What does this sound like to you? Is the stiffness indicative of a certain types of injury , generally speaking?
Very comprehensive and thorough approach! I was doing the Hip Coordination test and on my right leg (where i had patellar tendonitis) i felt that my hamstrings are firing. Apart from glute bridges is there any other exercise I should focus on? Thnx!
My knees crack and pop , I don't feel any pain during working out but hours after working out, I feel a weird subtle discomfort accompanied by a warm sensation in my kneecap . I don't understand what this could be.
Thanks for the vids. I have been troubled by this for years. I have worked with improving my ankle mobility for years as well and while it is improving, it is slow going. You talk about some excises that can be done after the ankle mobility, to get the new range of motion to stick better. Can you share those?
Hello Doctor! In Cossack squat my heels are coming off the ground and the straighted leg’s hip area hurts and knee hurts What would you suggest for this? 😁
I saw this test somewhere but don’t know wha it’s for: the person is sitting and having issues lifting their lower leg (think trying to do seated isometric leg extension). But if you lift their knee (holding it up from behind the knee), the pain is reduced and they can extend their lower leg. What is that testing for?
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