Knee Pressure? Can't Sit On Your Heels?
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- Опубліковано 3 січ 2018
- Knee Pressure? Can't Sit On Your Heels?
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If you are suffering from knee pain or pressure this drill can help. The knee can be restricted in flexion for many reasons but here are a few reasons.
Related Videos:
Knee Pressure Self-Release - • Release Knee Pressure
1. Tightness - The hip flexors and particularly the quadriceps muscles can be excessively tight and overdeveloped. These muscles help to extend the leg. Overuse and development of these muscles are often seen in those who perform a lot of lifting exercises (but not always). These muscles when excessively tight can cause too much extension, thus reducing flexion to the knee. If this is the case, a mobility/stretching routine for these muscles along with a strengthening program to the posterior chain can aid in knee flexion.
2. Arthritis - as two joint surfaces come closer and closer they tend to restrict the movement of the knee joint. This can happen in a condition known as Chondromalacia patella, where the knee cap is losing space on the femur. This condition can cause popping, clicking, grinding, and even knee pain. Whenever arthritic or degenerative changes occur to the body, it is critical to restore knee range of motion as soon as possible. Using mobility techniques like this one helps to "gap the joint" to provide more space and better movement. When joints move more often they secret synovial fluid, which helps to lubricate the joint even more, which then creates a better movement within that joint.
3. Meniscus - the meniscus is a piece of cartilage that helps to provide a cushion in the knee. The medial meniscus (one on the inside) bears about 85% of the weight of the knee and is often the one that gets injured. If any of the menisci gets torn it can sometimes create pain, locking of the knee, and can actually be painful. Oftentimes, small tears of the knee are treated very well conservatively but the first component is always pain relief. Gapping the knee can often increase the space within the knee, and when done repeatedly, the knee gapping effect can create a vacuum-like mechanism that helps the meniscus and other tissues glide and slide better past each other.
There can be other reasons you may be having pressure in the knee and they can range from the above-mentioned to cysts, tears, vascular injuries, etc. Whatever the cause of your knee pain or pressure, you may want to get the knee evaluated by a medical professional. If you are going to be performing this drill, it is wise that you always progress slowly and carefully. This drill can be started easily by using a pillow or cushion behind the knee to start out. From there you can progress and lower down slowly with time with less material. A good comprehensive program will incorporate strengthening and mobility Getting any joint back to health requires more than just a single exercise and there should be multiple approaches. Again, this can include strengthening, mobility, stretching, foam rolling, nutritional counseling, supplementation, etc.
Dr. Jagoda is a Sports Chiropractor located in Boca Raton, FL
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I’m 14 and I’m having this problem🤦🏼♂️
sameeee
I do pole vault but nothing else. This didn’t really work for me.
@@kadenjohnson5589 since I can remember I have never been able to sit on my heels frustrating af!
Mikaylia Robinson I haven’t been able to for about a year maybe less
Im 19 and im having too haha
I love how he says “as we age” but I’m a healthy 18 year old 😭😭🤣🤣
Agree some people are more flexible but some don't put in the consistent effort. Not every body is the same and if you can complete your life activities pain free you should be in good shape to move to the next level!
😂😂😂😂😂😂😭
When I was in early elementary school I was astonished how many kids could sit like this without discomfort. I never could.
Cube Aholic haha I’m 12
Lmao same haha 😭😭
Thank you so much! I did this for 15 min for 2 days so far and i see it getting better I am 15 learning how to pray (im muslim) and sitting on heels is important thank you 😊
Me as well though I’m 17 and hate shifting around so much when I’m trying to focus on Allah (SWT)
@@crystalm0mmie Mash Allah, I did what he said 1 time a day if I could and also pray your salah it will help you over time it’s getting better !
Woah, so the exercise is really effective!
I was trying to do this as well to sit in tashahud in prayer. I been training but always failing I'll try to use the towel soon, inshallah it helps me and inshallah Allah swt gives us strength to perfect our prayer; inshallah Allah grants us jannah tul firdaus
@@chibicretster MashAllah may Allah reward you
This had an immediate positive impact. Thank you!
So glad! Enjoy
Thank you very much for the great advice and demonstration.
Glad it was helpful!
This helped so much man! Been having issues from Jiu Jitsu and this specific knee pain.
Osss! Glad it helped!
This helped so much!!! Thank you thank you thank you!!
Glad it helped!
Man thanks a lot! Have had this exact pain and problems sice i was 15-16 am 23 now, and just doing this for a while is already starting to reduce the pain whilst doing squats and just sitting in general so thank you!
you're welcome!
You have no idea how much this helped me
Boom baby. Glad it helped!
This one is amazing! Helps for pain in the knee and behind it too!
Awesome
Thank you for this. I'm starting dance and this was so helpful.
You're so welcome!
Thanks man .. straight from heart
You are very welcome
Thanks so much that will help me so much .
You're welcome! Thanks for watching the videos
thank you!
You got it!
Thanks. I was looking for an answer to that. At my first try I actually with a towel I movement improved remarkably.
Glad you found it John!
thank you thank you!!! I've tried this now about 3x's once last night and twice today after workout and it totally helped. I've been searching for something to help me. Thank you again!!!
So glad that helped! Please let me know if you have any questions!
PS continue to do this about 2X per week for another 3 weeks and you will continue to benefit
Thank you, very useful and helpful video I tried it and it helps a lot. Subscribed 👍
Thanks for the sub!
Good video thanks for the advice man
you are welcome! enjoy
This helped me within the first session! I havent really been able to sit on my knees since i was around 12. Im 32 now
thank you, thank you, thank you
You are very welcome
Really helpful thanks man
Glad it helped, thanks for watching!
Your a genius! -thanks so much
You're welcome! Thanks for watching.
I’m a 22 year old firefighter and haven’t been able to sit on my heel for months. A few minutes of this and I’m already sitting on my heel with all my weight. Thank you!!
Great job!
Thank you so much!
You're welcome!
Omg I needed this so bad.
Get some!
Thank you! I will try this. I used to take Shotokan for years, and want to get back into it. But cannot do seiza and it breaks my heart! 😊 Thanks again!
Hope to hear you are back at it soon.
TY for video. Pain of knee-to-floor contact makes it hard to win back this flexibility. Doing this on a yoga mat helps!
nice way to alter your surroundings and use the mat!
I tried that and I really feel much better. Thanks so so much
Glad it helped!
Thankyou for this. Su.xx
You are so welcome!
Thank you !
You're welcome!
wow super tip, thank you
you are very welcome and thanks for watching
Thank you
Great video. Already an improvement and i just did it once.
frank castle made my day!!!! Thanks and keep up the good work
San Diego Spine and Sports Wellness thank you Doc!
This is really helpful. I broke my femur and had my knee re built. I can get to about 135 degrees on good days but over 150 with my good knee. I am super stiff today after walking a lot. I used a small pillow behind the knee. The rocking is a great tip. Thank you
Keep going you will get to where you need.
I broke my femur too and I haven’t been able to bend all the way since
hiiii! i’ve been trying to do this for a while now. i’ve tried this with a large towel. i’ve been doing it for just 4 or 5 days and i can already sit in seiza!!!! it still hurts a little bit but i’ve managed to sit on my heels! didn’t think it’d work so fast, but i do it everyday for about 15 mins. thank you so much!
Thanks for sharing!! I would say that you can even do it a bit less to give your body time to recover. Less time or less times per week.
hello , how is your knee doing know ??
Wooow! thanks so much 🙏🏽.
This gives me hope. Thank you!
This was amazing! Not sure what my knee is doing today but this helped so much after just a few minutes
Awesome!
Oestoathritis patients can also do this exercise?
I haven't been able to do this for years! I'm in awe when I see people squat, cross their legs and sit on their knees. I'm only 31 but have knees of an old lady 🤷 I thought it was just because of 20 + years of knee arthritis but I honestly think it's partly just me not being proactive and stretching.
Get on that mobility training. 31 and you cannot do that much means you MUST do something about it!
Me too. I really want to be able to do the Asian squat. My knees have been like this for at least 5 years probably, I'm mid 50's.
It really helps ❤️🔥👍
Nice!
It helps a lot thanks !
Glad it helped!
Thankyou!!!!!
You're welcome!
I’m almost 6 months post ACL reconstruction surgery & hoping to get back to BJJ soon but having trouble sitting back with my operated knee. I hope this helps. Thanks for the tips!
You're welcome! Train smart!
I have this issue in one knee. Something I found helps is the rowing machine. At the most forward point in the movement, my knee compresses and it brings a natural stretch to whatever is going on in there. I usually hear a click or two at the beginning. Not sure of any long term results yet but for now seems to help.
Thanks for sharing!
Because of wt gain from a teenager now about to be 40.. I have loss the flexibility in my now damage knees....I am very much looking forward to trying this.
You're welcome! Thanks for watching the videos. I hope this helps.
New subb here thanks for sharing !👍 I’m a senior so need to do this
Thanks for subbing! Go get it!
Thanks, I need. Sat on my knees for years in martial arts class and meditation, but was out of it for a few years and can't anymore without feeling like my knees will snap.
Thanks for watching! If you need start with a pillow or higher elevation under the knee.
Thank you! I’m 68 and since I play pickle ball I’m having problem sitting on my heel or do squat position!
You are very welcome. I hope this helps
Dat purple belt! Great episode man!
ScottSessions thanks!
my man low-key flexing the purple😅
Thanks for this! I’m a 17 year old girl and used to do wrestling which caused me to dislocate both my left and right knee on separate occasions within six months of each other last year. Even before the dislocations I could not sit on my heels but it was absolutely killing me to do this when I tried it in my yoga class. I will definitely use these to build up mobility. I already felt an improvement.
You mentioned Ju Jitsu. I really miss wrestling but it’s very demanding and not wise to return to it with my previous knee injuries. Should I try Ju Jitsu ?
I will say that I am Biased because I love BJJ. Jiu-Jitsu can be a bit heavy on the knees but definitely stick to the mobilization and try a strength training program for at least 2-3 months. I would recommend doing at least 4-6 weeks of rehab before doing BJJ, especially if you are new to the movements.
Get a good knee wrap or knee sleeve that will stay in place while you train. It will help until your knees get better.
I love that he mentioned Jiu Jitsu!!! Im searching for help for a Jiu jitsu student!!
What are you looking for? Happy to help!
Thanks alot! I want to start bjj but can’t sit on my heels. Will try this first.
Enjoy!
Also try and flex/stretch your quads as you sit down, which takes pressure off the knees
I cannot sit back on my heels but thought I just had tight quads - I’m going to be starting this tomorrow
You're welcome! Thanks for watching the videos
Oh my God! I love you man. I tried to bend down and knee just got stuck and fucking painful. I was on the floor and couldn't move and decided to check UA-cam. The pain was crazy and I would need a paramedic. Thanks to your video, gradually it back to life again with no pain. How can prevent this? Been having it intermittently for three years but this was the worst
Glad it helped. If you knee gets stuck like this often it can indicate that the meniscus is getting caught within the joint.
@@DrJoshJagoda and what to do in that situation?
Thank you so much now i can pray because of my heels btw im Muslim
I am glad it helped you!
OMG I HAVE SAME PROBLEM
I am muslim and praying is really hard
I am 13 yrs old
I have the same problem cause i am having sciatica .
Brother it's get help from indian yoga
So thanks 🇮🇳India
Happy to help
Thx sm i can finally pray again
Best of luck!
I cannot believe that after so many years (and I mean years) of not being able to do this (more especially in aikido and now yoga) within 5 minutes I'm resting further back on my heels through this clever body hack. Fantastic - thank you!
You are very welcome. Glad this helped!
So glad I found this. Been doing BJJ for 5 years and I've never been able to fully sit on my heels not even when I'm fully warmed up! Would it be better to do this before or after training to get the most out of it?
Welcome to the tribe and the channel! I would likely do this after training but in all honesty, you wont know until you do it. You also need to figure out why you have this issue going on, which can give a lot of insight to what to do, when to do it, and how to do it more efficiently.
Oh my God!!!!! Thank you!!! You just told me gold!!! I will immediately place this in to action.... I can not squat or d sit on my knees or even sit criss cross. Oh my God it hurts so bad and my legs and feet immediately go dead. They'll burn and there's electricity exploding in them.... 🥲 For real, real I started crying years of joy upon finding this video. Tristan believe me when I say that I'm going to implement it. Should I do it everyday or is it like a regimen?
You are very welcome! Likely want to do this 2-4x per week.
I'm 16, I was a Gymnast. But I quit... and have this problem. I also have anterior pelvic tilt. Yay
Glad this helped!
Omg thankyou thankyou almost last 10 years never sit....... Lets see in a week time
I hope this helps
I can't sit like this. The pain and tension is in my calves and back of the knee. I'll try this method n see if it helps
If you have this problem you might have jumpers knee and if you do, Bulgarian Squats along with various stretches will speed up recovery. If a towel or your hand isn’t enough pressure here, a tennis ball does wonders.
Those split squats can help for sure but they also may be too much depending on the injury and sensitivity of it. Tread lightly. I've shown it with the tennis ball but it digs very firmly into the back of the knee and may not be the best option for some.
Glad to watch, 70 yo male no knee pain but not flexible as I will love to be, tried this flex exercise is feels good afterwards but 4 hours later back to stiff again, your toughs
Walter, First thanks for watching and your comments! I think that there may be a little bit of degenerative factors at play but the best option is to keep them mobile and strong! I would say to do this about 3X a week for the next 3-4 weeks and then taper down. As long as there is no pain in these positions keep trying! Good luck!
This is very informative. I am going to try this. I am trying to get flexible again. I'm middle aged. Can people of all ages do this? I just subscribed. ☺
Thanks for subscibing! All people can do this but it varies on the degree and angles so progress slowly.
Hi Dr John, thanks for this great video. Just one question, I have pain in my right heel. Will doing this stretch, (which is hard for me at present) loosen the legs up and help the foot pain?
Thanks for watching! This is designed for the knees and likely will not help with the foot much.
I've seen some comments saying, "but I'm not old, I'm young and struggle with this!" Well, being old is more of a corollary than a cause. Constant sitting (school, work, TV, video games, etc) and little exercise is what causes this, not age. Of course, there might be other causal factors, but I think for most people, a sedentary lifestyle is the issue.
Very true. Also having a previous injury contributes to this!
I had 2 knee surgeries in my life on the same knee. A torn meniscus and ACL. The second injury I had was only a torn ACL, but on the same knee. I don’t trust it anymore to do things it used to. I quit sports and dancing because I just am not willing to risk another re injury. My right knee is not the same as it used to be. I can no longer sit on my heels or fully squat. It hurts a lot when I do that.
Please go see someone and work with them closely to restore function and mobility.
Thanks for the video, Should I do a certain amount of reps and sets, or amount of time
Thanks for checking out the video. I would say try 2 sets of reps but hold for at least 2-3 seconds each time . Do this enough and you will figure out the timing and reps that work for you! Enjoy!
I’ve had two meniscus surgeries, my right one was injured first back in 2016, then I applied too much weight on the left knee so it also hurt. They aren’t the same injury, my left knee is alright and now I’m waiting for a third surgery on the right knee
IF you need that many surgeries your likely doing something wrong, programming incorrectly, or not putting the effort in.
I am and very active 14 year old and having this problem
Try a couple weeks of this and see if it helps. Consider strengthening the knees too and seeing a therapist for that.
Thanks, I teach Iaido and I have some students that have trouble with this position. I will send them this video.
Excellent!
Hey I enjoyed your video it was very easy to understand I have been doing judo for the past 8 years and for an unknown reason my right kneecap dislocated and I’m having a hard time sitting down on my ankles would this help me and do you think I should get into jiujitsu in the hopefully near future
do what you love.
What would be your reasoning? I think Judo is awesome. So is BJJ and wrestling. So hard to decide.
How about when the pain is primarily behind the knees and one cannot bring heel to buttocks when standing as one holds ankle?
oss!
Osss I miss training!
Purple belt flexin that takes hard work congrat
Thank you. I leveled up to brown about 5 months ago. ossssss
Thank you for this video. I'll try to start implementing this going forward. I'm training BJJ daily and not being able to sit comfortable on my heels makes some positions more troublesome/not as good as they could be. One question though, when I try to sit on my heels it feels like I'm stopping the blood flow to my legs/feet below the knee. Would you say this is an issue that could also be solved by doing this exercise?
You're welcome! I am sure there is a little blood flow that may be restricted but not major. It is likely the sensation of pressure from some immobility.
I've trained bjj for 13 years. I can no longer sit in guard. :( Granted I've had 5 knee surgeries. And currently experiencing a problem where my knee seems to dislocate in certain positions which my 5th surgery was supposed to fix but it didn't. I'll be trying this to get back able to sit in guard.
I wish you luck! please continue to train smart, and seek regular mobility and therapy on that knee.
Jitcu yes.. Maniscus tear
Fix that baby!
@@DrJoshJagoda it healed on its own, doc wanted the surgery it was 3 part tear. I'm all heals up like it never happened. Was on crutches for a month. It has been yea and a half now.
Going to try this today for the next week...let's see how we go!
I'm a 30 year old male and have absolute pain in my knees in this position (also struggle squatting) so i'll check in after 7 days practicing and see where I'm at.
:D
You got this but make sure you progress with caution as there can be a large amount of pressure in the knees!
@@DrJoshJagoda Thanks, Yes believe my I can feel the pressure, so I'll take it slow and see how it progresses. Do you have any other exercises to help? Similar to these?
@@robbieyoung-yogamusic7983 always depends on condition but if you do knee strengthening within the adductors, quads, hamstrings that is a good start. High reps low weight but with full Range of motion. I like to do eccentric loading if possible too but you need to restore joint movement a bit more first if you can!
Does this work for arthritis?
Thank you for the video! The tips are helping a lot. I do have one question, however. When I kneel and put my ankles into plantar flexion I feel a burning sensation in my shin muscle (tibialis anterior according to Google). It’s in both legs but much more prevalent in my left. What can I do to help with this?
You may need to rule out nerve issues first!
I hurt my right knee a couple of year ago and I can never sit like that again. Used to be easy for me. Now it hurts so much.
Start at a higher level with a pillow
I tore my pcl, mcl, and meniscus it has been about 2 years since injury and it feels like it is going to explode when doing this
I had an acl rebuild and min repair in 1997...and lost some mobility to do this...its not my age. It's more a fascial pattern hone wrong
Give it a try.
This is my problem exactly. I was told just last week by an chiropractor that I will need to see a orthopedic surgeon. I really felt that my issue was more muscular but this guy just wanted to pop my neck and back and reschedule me to come back. Can you tell me what kind of Doctor you are? Do you know anyone in Houston Texas that you can recommend. I am having some right hip issues also and I believe with the right treatment it can be fixed without surgery. I know my years of sitting on the job has created these issues and now I want to fix them before retiring next year.
I am a Chiropractor. I would get multiple opinions and see what other people say. Try a PT, Chiro, Orthopedic. Don't just jump into surgery if you have not tried other aspects. I do not know anyone in TX, Sorry.
Saw the purple belt, clicked immediately. This guy knows my pain
hahah yes we do! Happy to help in any way we can
Arthritis in my right knee, tried sitting on my heels in a workout, not happening, used a rolled towel and that wasn’t good either. I’m going to try kneeling on a pillow
Less is more!
Good afternoon - I have a pressure or the feeling of "needing to pop/crack" my knee when digging my heel in and pulling back. I am 26 and am a runner but haven't been able to run in a while without discomfort. Thoughts?
Could be some sort of mobility issue or meniscus. Maybe give this a try and if it doesn't work after 2 weeks I would go seek care.
thanks a lot , my legs dont even touch the ground when i sit in that position. Will try it today
If you need to, start with a pillow so there is more support.
@@DrJoshJagoda okay !!! Will do!
Would you recommend sitting in this position rather than a chair everyday until I get full ROM or no?
If you have mobility issues sitting like this for an extended period of time will likely hurt. This is supposed to be a drill for a short period of time. Too much of anything is not good as you already know!
I will practise this as I would love to be able to sit on my heels at my next YOGA class
Good luck, let me know how it goes.
same issue but only on the left knee
fix that thing. Lets do it!
I’m 23 and I do play football a lot. I’m going through this problem. I can barely sit like this. and my left knee hurts a lot.
Since you play football there can be some trauma to the knee. Get it checked and since you are young as well it’s better to get looked at now. Let me know how I can help.
I have exactly same problem.My menascus were torn.I cant sit all the way down on my heels.i stuck few inched above the heels n cant go down all the way.Will i be able to sit on my heels ?is there any other excercise to help improve sitting on heels?
I tore my acl like a year ago had surgery and it hurts to do this now can’t even do it without having bad pain
I would avoid this then. It may be too much on your ACL and you may need more therapy. Go see your MD and PT that can help ease you into exercise.
Post ACL and when I sit on my heels, my knee locks painfully
Go see someone. ACL is not something to play with.
Besides knee discomfort, I also find plantar extension uncomfortable in this position.
Yes some people also have some ankle issues here.
When i try to sit on my heels I feel a very annoying sensation in my knees as if some parts are very tight and might tear if i tried to go lower...this happened after some very annoying tendon/ligaments pain in my knees
Same, I stretch before every gym session and I try and sit but I feel like a tendon would rip. 😬
Likely check your mobility or joints.
Some people just do not go that far. Others need to focus on the mobility of the joint.
@@DrJoshJagoda thanks
So why does this happen exactly? Is it a lack of flexibility or weak/overused knees from sports?
I don’t think I’ve ever been able to sit on my heels but I’m feeling more discomfort around my knee now from skateboarding more than a decade