Knee Pain? (THE BEST EXERCISE TO FIX)
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- Опубліковано 3 жов 2024
- If you have knee pain, the touchdown squat is one of THE BEST exercises to help fix the problem. I use it with all of my patients who have pain, no matter the exact anatomical reason for developing the pain (patellofemoral pain syndrome, IT Band syndrome, patellar or quad tendonitis, etc). Today you'll learn the exact steps to take to perform this movement.
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1. Tap eggshell with heel
2. Bend at hips, hip dominant not knee
3. Higher to make harder
4. Hips back chest forward, slow ecc
5. 2 or 3 sets 15x20 reps
6. Knee allignment don't let it cave.
Bro is literally saving lives.
How many like myself, are totally depressed because of injuries and pain.
Thanks man.
I feel you
Me
I did this TWICE and my throbbing knee pain disappeared completely! Thank you.
I've been dealing with knee pain for a while and I started doing this exercise a couple of weeks ago and I have no more pain! I have added this to my permanent routine!
How many sets and reps?
So do you perform this exercise and immediately squat after
For real?? It just went away? That’s so sick. I’m hoping for the same result!
Sweet baby Jesus, the content on this channel is top notch. I have neglected Squat University for several months and now I feel stupid. As a physiotherapist myself, this man, channel and his book have given me countless fixes, cues and angles to make my patients and clients more robust and improve their quality of life immensely. If you do not subscribe and keep up to date with his videos, you will stay a wimp. If I had more than two thumbs, I would have them up. Greetings from Germany.
Sweet baby Jesus in all his splendor but no need for the machismo kthxbye
Only just came across his videos. I am a physio from the u.k. His videos are so helpful and i can implement alot of his advice into my own clinical practice!
a wimp?
Me too😬
As a person with incurable severe chronic pain for the rest of my life, thanks for calling me a wimp, it's super helpful and not at all shitty of you!
Keep those kinds of comments to the body building videos and not the ones people in pain are hoping will help them.
If you're a physiotherapist, you should be absolutely *ashamed* of the lack of empathy you have for people struggling with pain. We're not 'wimps', we have health problems. Some of which are severe, and in my own case, life-destroying.
Disgusting.
This guy fixed so many issues I have suffered from
I've been having knee pain for the last month. Not sure what's the issue yet - doc appointment next week.
I saw this video last week and I've been doing it. I feel less pain. I'm grateful!
Since someone recommended me the channel, I come here whenever I've a physical issue. It's been very helpful!
I've incorporated several workouts to my daily strengthening and conditioning routine.
👍💪
Life saver coming from life long high level athlete turned truck driver - any day on my heavy clutch my knee kills! I’m gonna regress to this as I think I went too high in elevation too quick! Cheers mate much love
this exercise singlehandedly is solving my knee pain problems. thank you!
The way you cued this made all the difference for me. I can actually feel my glutes working. After two rounds of PT totaling 10 months doing countless step ups/step downs, these feel totally different. I've been doing these everyday and am hopeful that my knee pain will start to get better soon. Thank you so much for the work you do.
Any update on the knee pain ?
@@basse9914 two years into it - unfortunately still not better even after multiple rounds of PT and surgery. Still working on it and will likely go back and restart this very exercise actually. My situation is a bit unique but basically yoga injury, plica removal surgery, then synovitus as post surgical complication.
Hi Anna, any updates? I'm getting pain in the quad tendon region, wondering if this helped you.
@@Therysin So, it's been over three years now. My knee is still not right. I can't say I was consistent with these - I just kept hitting flare ups of worsening knee pain every time after doing any sort of exercises, including these. I am going to keep at it because I am never giving up on fixing this, work the glutes and hamstrings more, the calves, etc. Eventually I should be able to get into the quads without creating knee pain.
@@dadanzinv I feel this in my hips more than anything and i can feel after i do a set my hips are "worked out" and my knee is in alignment. I tried a lot of things before this exercise and it seems to be helping.
I applied your advises and exercises for people with herniated disc and knee pain and I can't explain my gratitude to you. Finally I'm pain free!!!! I visited so many doctors and so many physiotherapist and none were as efficient as you. Thank you so much. I wish someday I could pay you back for your help.
👏🏽👏🏽Keep up the good work Aaron. You really are doing the lord's work. I've had knee pain shift between the left and right knee for so long and most videos out there instruct me to either massage the knee with a hard smooth object or stretch the quads. After doing your single leg touch down since last week, I was flying through my leg day. 🤝🏼I hope you get more students and more praise🙌🏼
I am already loving this man🥺☺️🤍🏋️♀️I hope my knee pain goes away soon.
Just here to express my sincere gratitude for everything you do.
You explain things in such a simple way. Very much appreciated! Keep doing what your doing, you're helping a lot of people, and a lot of trainers like myself. Thanks!
Thank you so much Aaron! I developed knee pain that just wouldn't go away after doing MURPH three weeks ago. Did this today using two books. At first it was painful but now the pain is less than what it was. Will continue doing this.
My knee pain is from arthritis but I'll try the exercise.
Excellent excercise for butt muscle, which for me caused hip tightness, then pain in hip and knee.
omg this worked super well for me. i was having right knee pain for a week and it was super frustrating. i started doing these and realized that my glutes are weak. after doing 3x15 for each leg, my knee pain is completely gone and it feels super loose. dont underestimate these easy looking exercises because my glutes were on fire while doing these!
Thank you so much i have been having knee pain in my right knee could not squat or deadlift because of it after incorporating single leg squats my knee pain in gone thank you once again love from Pakistan.
You always seem to put out very useful content. I've been able to correctly adjust my squat stance to address some of the issues I've been having. Appreciate it!
Doc your videos, and book, are saving my body. Many thanks!
Went to PT for my knee, and they ran me through a general template program :(
With your book, and videos, I have identified issues in my hips, tibia rotations, and improper muscle firing.
Game changer!!!
This is amanzing, He´s save my lift´s. I lovet this channel, thankiu so much master
I did it without any plate at home and it worked ! I can’t wait to do at the gym.
So useful and practical 🥊
I will definitely try this. Thank you so much!
Thanks for your videos! I've been living with torn meniscus for a year now. Pain comes and goes. I'll try this out! I have always wondered how deep I can safely squat with a torn meniscus.
Hey! hope your knee is good now. did this work for you?
Yes, but not perfect. I learned how to live with it. I only do strength training for cross training. My main sport is cycling and running so not a big deal if I can't lift a lot. @@TaehyungKim-qu8lp
Your video helped me heal my quad tendonitis.
Thank you!!
as a cyclist i do the following:
The Curl Up and Dynamic Bird Dog as warm up
Side Lying Leg Raise with ankle weight (glut med)
single leg rdl of 2 sets of 15
followed up with
Bulgarian split squat of 2 sets of 15 (knee on top of heel as much as possible)
This is great stuff thank you!
Just did this before working out and it was an instant fix. Doc H is dagod.
it's just perfect
Thank you. I will try this
Hip dominant, not knee dominant. That is really a precise explanation.
Thank you 🙏
Been doing this to get bend back and think I originally strained my quad.. helping a ton!!
I actually have nonidea how this works, but ive over trained my knee for many months now and then pain was just becoming unbearable, but doing this excericise plus massage with a rubber ball has reduced my pain by 50 to 70%, thank you, i thought i would need injections on my knees
Thank you! I like it first, then watch it!
Excellent video, can you do a video on tricep tendonitis and quad tendonitis please
I'm currently doing this exercise for patellofemoral pain syndrome.
How's it going so far?
i gotta start doing these aswell..i got the same condition in my right knee
@@SquatUniversity Pretty good! The PT had me doing leg extensions which was making the problem worse so I began my own rehab program.
I started off doing very slow eccentric step downs from a step up box and have now progressed to a 12 inch box holding a 20lb dumbbell in each hand and touching opposite heel on floor. I make the eccentric as slow as I can so only end up doing 3 or 4 reps in total. Total time under tension is long though. The key is to not push through any pain. Patellofemoral pain syndrome does not get better if you try to push through pain. I've had it for 3 years and it's only now beginning to feel better from these slow eccentric step downs. I think it's the best exercise for this condition.
Thank you for this
Great info, super informative channel, thanks!
you are a great master.thank you
Poliquinn step up are indeed great
@JAY- TATE yes , but i feel like they were heavily promoted by him
Bro u re the best
Thx for the video! Great exercise! I have been using it for several months now after seeing a previous video, and I love it. Probably my favorite exercise as well. My knee is definitely getting better, although I'm also doing other exercises of course. As some variations, I like to do some isometric holds - which I find great to feel all the muscles firing -, and I would also sometimes use a resistance band around the upper leg. Do you think it is ok to do that? Anyway, thank you again for delivering such great quality content in your channel!
Sir you are absolutely superb. Your relevant deep information helped me a lot. Please cover how can we train our legs after meniscus tier recovery and rehab. Specially if someone is a professional bodybuilder. It’s been 6 months I am suffering. And it feels sick when you can’t train your legs.
Leg extension, curls , squats are safe after meniscus tier or degeneration/arthritis in knee. Kindly guide.
My pain got worse when i stopped forward knee traveling. I changed this and started moving the knee past the toe . My knees feel strong and healthy for 2 years now.
Glad to hear you're feeling better
Did you have any issues with the hips?
Superb video! Will this help chondromalacia patella? Thanks 😊
For some reason I couldn't do this... it hurt my back when I tried to squat the way you described.
Thank you doc. I’ll record it and tag you on IG
Like how informative your videos are! I found out I have restricted movement in my ankles using your tests, but the problem is I can't improve my mobility due to genetic reasons and accessory navicular bone. Now the pain in my right knee is so bad I can't even do leg press with 60 pounds. Touchdown squats are not helping my right leg, can you suggest something for me that I can do?
please please please make a video on how to fix hamstring tendinitis behind the knee
Amazing content
this works.
did 2 sets of 10 and knee pain gone right away. was a temporary tendonitis
When I squat I feel a “stripe” of pain down the front of my knees directly over my kneecaps. It’s irritating enough to where I make excuses not to squat as often as I should. I hope this helps. Can’t wait to try it.
Bro I know you commented 5 months cp ago but I got the same exact knee pain. Have you done any of those exercises and actually improved/overcome this curse that we have? Man, I bench 115, deadlift 135, curl 45... but when it comes to squatting I legit tear up from squatting a 25lb bar from the knee pain. It pisses me off and really demotivates me from working out and I want to join the wrestling team next year.
@@anbush0621 This exercise helped a ton. I can squat pain free now. That pain i was feeling was due to weak glutes and quads. Do body weight squats and body weight split squats daily. And of course this exercise. Made a huge difference for me.
This is literally my problem currently. I was doing a good amount of squats and suddenly pain above my knee cap. I'm glad to know this helped you. I will be trying this
Oohhhhh. Nice video!
Thanks!
I was doing a similar exercise to recover from torn meniscus and it was working until I started to get pain my hip. Now I have pain my hip and knee, can't catch a break!
Good stuff!!
Thanks!
@@SquatUniversity You are so dam cute bro !! no homo!
GREAT INFORMATION I AM ON IT THANKS FOR SHARING💯🎃
I started this 3 days ago and already feel better ! (I also saw it was performed from front to back by another PT on youtube - heels front, toes on the back - a little easier.) I must say it is extremely difficult to keep the balance, expecially on my injured leg. I am really sorry I do not have a mirror so I could really see if I perform it the right way....
Can you also try it on a Bosu ball ?
How do you stay balanced?
If you have pain squatting, should you stop squatting until you fix the pain or continue with lower load maybe?
great channel!
So how well does this work for mitigating pain in people w/ knee osteoarthritis and helping to prevent progression of the disease?
I literally just started doing this for my nagging inner-knee pain. What do we do about foot instability and the knee wobbling that comes with it?
I haven’t lifted in a year or so but I play hockey twice a week at pretty high intensity levels. I’d like to get my knees stronger as they’re usually sore randomly throughout the week.
I know he's not going to read this, but maybe someone else will.
My issue isn't knee pain, it's knee weakness.
Did 30 body squats, as far as I'm aware I did decent form.
Afterwards I had issues with my knee as though I had overworked it.
Swollen and tender and over time it got to be ok, but occasionally I'll step and it's as though I've taken it too far again. (I walk ALOT for my job, 22k steps a day when working is my average)
I just need to get my knee strong enough to be able to handle doing squats in the first place.
Is it ok to touch a wall to help you stay balanced? Not a hold just a touch?
This the shiizle especially helps with imbalances that occur from surgeries
I am a 60 year old man and I found this exercise very useful but my lower leg shakes a lot as I perform this exercise sometimes leading to ankle or fascia pain. Hence, I am wondering what is the cause and what preparatory exercises I should do before getting back to this exercise.
I am not having knee problems but can I still perform this exercise 1-2 a week after my workouts, I think I would benefit, what are your thoughts on that? Thank you for the information that you share on UA-cam 👌🙌
Yea just do it
Don't know how well you keep up with comments, but I'd like to ask a question. I am a large build (260lb) that started running late in life (41). I was up to 5 mile a few times a week and patellar tendonitis has developed and I've been hampered for 5 months now. I've had MRI and have been doing therapy. Just a slow recovery. My question is that I noticed the outer calf of the same leg cramping SEVERELY during runs prior to the knee pain. Is that indicative of something in the ankle?
good video
Thanks
How far should your hips move backwards and your body bend forward? As I go lower, if I want to feel my glutes, my body will have to keep bending forward. Is it meant to be that way?
Saved!!
Why i dont know you 3 years ago!!!! I am pissed off. Thank you.
Puedes ponerlo en español por favor!!!
Hello, I was hoping you may have some pointers on Knew arthritis. GF is in daily pain and would rather not go the route of surgery unless it’s a must. Thank you
Should I focus on keeping my foot from collapsing in when performing the touchdown? Seems hard to keep my balance if I dont let my foot collapses inward.
I couldn't even do one with my right knee. Oml, Starting this exercises today, Will tell y'all how it goes
how did it go?
Need you as a football weight training coach
my 78yo mom suffers from knee pain cant climb stairs unassisted anymore. Her doctor says she doesnt have any cartilage left. Is there a way to rebuild from there? Appreciate you 🙏
Would you suggest this exercise for knee pain resulting from kneeling, squatting, or sittings cross legged for longer periods of time?
Gold
Any other exercises recommended for knee rehab
Thanks for the video ! Should we do this exercise only on the side of the painful knee or always do the same sets / reps on both legs ?
Question:
What if I don’t have pain doing it, but my support knee is ckracking, every time I do this exercise?
Please 🙏🏼. Help me with your advise. Thank you
Is it necessary to warm up the muscles before this practice, if so then what is recommended?
I tore my meniscus a few months ago and my mobility in my right knee still sucks. Been doing these and it's helped, but I still can't squat ass to grass without pain.
Do you have any exercises or recommendations to stop petella dislocation? Its becoming a problem for me
What about building up to full ROM pistol squats (instead elevated partial ROM single-leg squats) ?
The progression is the same. Hinge back at the start of the movement to activate the glutes and hamstrings and then perform the squat motion. Just go deeper and deeper as you prgress over time. Preferably in front of a mirror to detect any weaknesses or inconsistencies keeping proper alignment of the mechanical xis of the leg. Shameless plug: Check out his book "The Squat Bible". Helped me immensely.
One of my knees is still painful doing this on a step that is about 3" high, despite pushing my bum back. BUT when I wear a patellar strap, it instantly gets rid of the pain.
Is this defeating the purpose? Or is wearing one likely to allow me to strengthen other muscles so I can ditch the strap after while?
When performing the touch down using my left leg, I'm having a hard time preventing my knee from moving forward, what does this suggest? When squatting during a workout, hip flexion on the left struggles to match that of the right? Any pointers?
I would say it could be a balance issue. Make sure your bodyweight is spread evenly across your entire foot. Go really slow at first as well.
Hey Aaron, My girlfriends had pretty bad knees for 2 years now. Been to see two physios and a doctor and basically just been told to strengthen glutes and VMO which she literally focused on every day for months. We’ve tried these touch downs but they too cause some pain/discomfort.
Still has issues. What would you suggest next steps to be?
Tried this? ua-cam.com/video/w5fXd5FCS_0/v-deo.html
Is it worth doing this exercise if you DONT have knee pain?
It reminds me of the knees over toes “Patrick step up”
Funny you post this video, my physio may have finally found the source of my knee pain, hip issues and squat issues. Turns out my right femur might be slightly longer than my left.
@Ash Red-Dragon yeah, for me i had to get orthopedics (or however you spell it) in my shoes. If you go to a physio they should be able to treat you or refer you to another professional like mine did, got sent to a podiatrist.
@Ash Red-Dragon mine were just for my shoes, I guess you could probably find some for slippers though. 🤷♂️
@Ash Red-Dragon it was a 2cm difference.
Good lord my glute meds are on 🔥 after only 3 of those on 1x plate 👍
Where are you located? Excellent exercise.
St. Louis and thank you
I feel this already hard on one of the legs with one plate
Is this also part of your approach for knee-osteoarthritis? (in case you have one)