You Aren’t Special…
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- Опубліковано 8 лют 2025
- Ready to fix your knee pain forever!?
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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
4:43 this made me laugh so hard
i almost spit out my chicken and brokkoli, literally
He nailed that Alan laugh from hangover😂
@@justlouis7291 that and 6:41. this man is legendary
I lost at “You don’t know me.”
Galafinaki-esque!
Lmao had to watch this 3 times. Twice for the laughs and once to figure out wtf is wrong with my knees! Great video. Thanks!
yeah its hard when his humor is so good lol
Love it!!!! Toooo funny & yet so informative 👍
The third time for me was to figure out wtf is wrong with Ryan.
4th for wtf is wrong with me
NO WAY THAT YOU PEOPLE ARE REAL.!! I've had Car Wrecks with more Natural Humor than This Clown.!!
This is making learning fun
Really appreciated this video. Everyone’s got “how to build a bigger chest”, but no one is really talking about this aspect of weight training. Would love to see more, man!
I don’t even have knee issues, I just love Ryan’s sense of humour
Same
@@maksillorenzo9480 his knee to chest reaction just had me laugh so much
Yup, same here!
same #3
No way that you people are real..... I've taken women for abortions that were more naturally funny that that HACK !!
Ryan, I have been struggling with pretty shitty knee issues for 18 months. I've done this program (alternating and isolating what needs to be done) for ONE damn week and am already feeling better. I owe you. Thank you.
This is THE BEST knee video I have EVER seen!!
THANK YOU! I'm missing one ACL, and the other is 3/4 torn! MCL on both sides is partially torn.... FML! Ryan is 100% spot on!
Mate, I love your delivery, I moved out of teaching folks because my humor, similar to yours, was too much for most folk. Your a breath of fresh air. Thanx
Day many. I follow Ryan because he’s hilarious AND he gets the job done. This leg pain video is right on.
Case in point. I’ve been working my legs hard for awhile. I have a problem with pain in my left knee. I started doing the exercises in this vid and it really really helped.
I just finished a 35 mile hike in the San Juan Wilderness. 5 days. 50+ lb pack. Bad trails. Absolutely fantastic. I know lifting doesn’t always translate but these exercises made this hike really enjoyable. I’m 57, and I’ve decided not to slow down.
50+ pound pack... That's a lot of everything you've got there
Ok, I followed the advice here and it immediately made my knee feel better. Did the tests, had limited hip internal rotation, did the stretches, 90% reduction in knee pain.
Honestly not sure if I should be happy it worked or mad this has eluded me for years. I’ve even done the knee ability program & been focused on knee health for a long time!
I like the ‘maintenance-themed’ videos. After months of repeating Garage and Full Gym programs I can work on improving form, and keeping injuries to a minimum.
As far as injury goes following the programs, I have experienced ZERO! The only discomfort is DOMS and occasional leg cramps.
These PT tips will be my ‘de-load’ workouts.
Thanks
Can't thank you enough for this. I'm now able to run again for the first time in half a year. I had been trying everything I could think of to fix my knee - this finally helped me find the root cause & fix it within a couple weeks. If you have a PayPal I'd like to buy you a cold one.
Had a decade of knee pain, with "specialists" saying I had to wear pads in my shoes for the rest of my life. Couldn't walk up a single step without extreme pain in one knee. Running was agony. A bit more research and I went from high-heel running shoes to vibrams, and literally fixed the pain in 10 minutes. Possibly even less. 10 years of agony, specialists saying I had to wear corrective soles for the rest of my life, and it was all due to some easily-fixed muscle imbalance. That was 11 years ago, and my knees are still going strong. Medical experts are useless.
Medievil experts 😂
I have always liked zero drop shoes.
They call it practicing medicine for a reason...lol
No truer statement… Medical experts are useless! They would rather turn you into a steady source of income than heal you.
Look up egoscue posture pain.
Thanks. Love the content. Your garage exercise workout is currently kicking my ass
I’d literally pay good $$ to have Ryan just speak while I’m working out- F’ing hilarious- and his stuff is the best
Not me…. I can’t even watch this dude or have him on in the background cuz I start busting out laughing and usually right during the failure threshold reps and I lose focus. It’s happened 4-5 times while doing home workouts while trying to gain/learn a few little hacks from Ryan. Now I just make it a point to watch when laughing won’t destroy my gains. 🤣
I agree 100% as a volleyball player for 20 years of my life. I will never stop working on my knees and when I did once, I directly got issues. JUST DO IT, prepare your knee and move. then your knees will last you until the last of your days. good content @ryan
This is the video I’ve been looking for for almost a year. I’m 22 and my entire body sounds like an elderly bag of pop rocks because I used to be in marching band but I left school during the pandemic. Lazy pandemic life as a gamer shriveled up my body up faster than the thought of a grandma shrivels up your boy. Now that I’m getting back into life as a guidance counselor and actor I’ve gotta get my health together so thankyou very much Ryan.
Thanks!
If you did this same style of video for posture, shoulder problems, and Imbalances, I’d watch it twice a day for the next 10 years.
Always great content man.
Me too. Keep watching. And work it out!
Comedy and health are soooooooo good together holy shit! This is so fresh! I love this. When do you go on tour. Come to Wisconsin I’ll buy. Tickets
I loved this. I'm about 9 months post-op from full ACL reconstruction (& a pretty massive meniscus tear at the same time) and had been making fantastic progress. Started going ham on the treadmill and finally got close to a 7:30 mile. Then the pain started. I assumed it was tendonitis from my quad still being weak but wasn't sure. Now I am. Keep doing what you're doing man. It's awesome.
I’ve been watching knee pain videos on UA-cam for the last 3 years this is the best by distance!!
Shoot.. thank you so much for this video. I might have a couple of these issues.
Edit: I respect you so much for all of your proper knowledge on anatomy and the fine details of how complicated every muscle and tendon is during any movement.
You obviously know more than every doctor and therapist I'd wasted time on for physical therapy in the past.
You're a really good man!
A real g, most comprehensive video I’ve seen on knee pain to date
This video has gotten me from a torn meniscus to kneeling heels-to-butt, full catchers squat, and working towards a pistol squat. That Spanish squat was the biggest helper. Thank you.
Exactly my thoughts "I ain't special" and neither is everybody else. I enjoy this dude's authenticity.
Phenomenal video Ryan! I think you managed to sum up a 3 month PT program in one 15 minute video. This must have taken forever to film and edit but it was worth it. Much appreciated!
Knee pain must be the weather change love l...was really just going through knee pain all weekend and it hurt to where I didn't want to do legs today....and Ryan just makes a random new video on knee pain....thaaanks
This was a really informative video. Thanks Ryan!
Welcome back King Ryan... been a while.... once again.... on point with no sugar coatings!!!!!!
I immediately saved this video and I’m gonna do all of them for two weeks each. My knees need all the help they can get.
Dude, you're a f*cking doctor, comedian and body builder all rolled up into one! The most informative knee video I've seen.
I Really Knee-ded This
😂😂
Lmao
That wasn’t kneecessary.
@@rivenwinsper5300 agreed totally unkneeded
Like you need to shit
This approach made me try to fix my knee pain with exercise only to find out I made my meniscus tear worse... listen to your doctor.
You had a meniscus tear and tried this? 😢
@@theainzleevideosThis was of course before I knew I had one. Later I found out that I have a weird meniscus from birth, so it would have happened sooner or later anyhow 😅
Ryan please do one on tennis elbow. Its been a couple of weeks now with this pain. Mainly it starts to hurt after doing bicep curls. I dont want to quite or stop because of this. I have lost 60 lbs since following your advice and buying your program (240lbs to 180lbs). Best results in my life! But now my left elbow on the outside is just bugging the shit out of me. Hope you read this🤘
Jose, I had a similar problem about 6 months ago, and stumbled across a vid on elbow pain from the Athlean-X channel (ua-cam.com/video/hH3nsTqdAd8/v-deo.html) and I took about 5 minutes per day (maybe 4 days per week) to do these hanging exercises at the end of every workout. My elbow pain stopped. It didn't take any physical therapy visits, it was just something I could do while already at the gym. I bet it took a week to lessen the pain, and maybe 3-4 weeks to barely notice it anymore, and probably 6 weeks until it was totally gone. Anyway, hope this helps you bro.
Work your hand grip!!! Make em stronger every day and it will go away
@@adamkirk6648 thank u bro, especially for linking the vid!
Pretty sick pfp my dude
(aslowkeysubbednavsichkitukaol)
This video could not have shown up at a better time. I have been dealing with knee pain for over a month now. Thank you
Regardless of the info. this is one of the best filmed videos in the fitness space I have seen. The cuts are on point. well done mate
1. You're way funnier that you used to be IMO, so congrats.
2. This is the best video I've seen on knee pain, at least for my issue, and I'm also a subscriber to Ready State and similar
3. Thanks so much for the free help
Had so many problems but after watching Ryan for 3 years I've corrected about 90% of my problems.been doing yoga for 3 months now and damn, big game changer. Biggest thing was consistency with lower weight and actually getting those reps up till your ready to go up in weight. Like he always says, chase the connection!!!!
Ryan got me doing 20 reps for everything. Fkk if my 60 yr old no trt @$$ hasn’t made strength gains. Ryan is the modern day Vince Gironda.
@@geraldfriend256 he's straight to the point which is great for people that can follow. I'm doing roughly 20-25 reps currently only because I got stiches in my wrist currently so had to cut most weights for 50-75% and let me tell you, I'm still getting a nasty connection every session, 5x a WK. My extensor retinaculumgot damaged which has limited.y wrist movement but I can still knock out hammer curls. Can't supinate my wrist but through isolation movements I can still hit that connection
@@nathannellis6516 I have problems but with pronating my wrists.Lifting hooks for certain moves helped. Great physical therapy. Another great advantage to high reps s your tendons catch up with your muscular development. I think mitochondria are boosted by it as well but full disclosure not an actual scientist.”
Had to rewatch multiple times because I was too busy cracking up, Great video mate!
Definitely needed this video, still laughing. But also for my knee issues too😂👍
Just found this channel. This is the only video I've seen so far, but this guy is genuinely entertaining AND informative. Great work.
Ryan love this shit. Anyway you could do a similar video for loose/unstable shoulder joints?
There was so much good stuff in this post. I need to watch it again. Ty
This helps so much my man! I’ve been in recover for my knee cause I had joint swelling and wasn’t sure what to do, I had a patella tear and fracture.
I have no idea how I haven’t found your channel sooner. My god, the fountain of knowledge. I’ve watched this 5 times and I learn something every time. Big ups, man.
Been stuck with a patellar tendon degeneration (everyone is telling me that chirurgy is my only option) in both knees, i'll try to figure out the problem, awesome video!
It’s mildly difficult to get me to enjoy comedy shows and such, but this made me laugh and cry. I’m grateful for the info and comedy gold.
Day 5. It’s been two days since leg day. I really worked them hard after stretching. Both knees are slightly swollen. I doubt it has to do with the stretching and more likely with the infinite number of reps of various exercises.
That being said, they don’t hurt, just kind of tight The pain I had in the interior/lower side of my left knee has migrated to the teardrop. I’m fine with the pain moving. It must mean I’m doing something right.
Other parts of my legs, glutes, hams, hip flexors are all sore too so I’ll be concentrating on upper body stuff for a few days. Flexibility and mobility has more than doubled.
Stop stretching. Or at least wait until after your workout--and that's ONLY if you have a reason that you need to become more flexible. The best possible outcome of stretching before lifting is an injury. The worst, well, yeah, there's no good outcome. Do a light warmup set and/or some mobility exercises, then lift. Stretching or cardio are right up there with having a beer before lifting as far as safety and performance.
@@bryantaylor1572 Yeah I really don't get why people stretch BEFORE working out. Like, do they even think about things? When you work your legs, they have to contract and stretch while doing that. Why would you actually stretch them beforehand? That makes no sense. Don't weaken your muscles before using them lol, are people this dumb?
This is extremely well done. I have had knee pain for years. KOTG has helped a ton. But this takes it to a whole new level. Thank you for this.
I needed this after going balls to walls on the week 4 leg day of the 30 day gym program lmao.
Ryan, you sir are BRUTAL!
Never change!
I have pain in the patellar tendon for a while now. It is more present when I wake up and the more I warm up the less painful it gets. I foam roll my quads before every workout and it seems to fix the issue, but also my physiotherapist still can't figure out what`s wrong
Thank you 🧘🏽♂️ 🦵 🌸
My knee discomfort usually is only there in my first couple of sets on squats. Usually when I go up to 315 or higher my knees feel fine rest of the work out. And I don't have any other knee issues rest of the day.
I‘ve found that doing ass to grass squats as a warm up gets my knees ready. I usually do atg up to 60-70% of my working load and do normal pyramid warmup.
I have the exact same issue. My brother is a DPT, and he's told me that longer warm-ups are definitely good. Also, I've just started taking glucosamine chondroitin/MSM and turmeric, because usually joint discomfort can be traced back to inflammation, and those supplements help keep it down. Also, I stopped drinking beer. These all have helped tremendously and I've only been doing them for about a month.
2:40 really threw me twice! First, i thought you took a mome to manscape and dos, really thought for a millisecond you were going in for a sniff. These are the thoughts watching your work has trained me to expect. Bless you
Thank you for these no bs mobility videos. I just started lifting again after getting fat over the last 4 years. My mobility has always been garbage so these are a huge help in me building that proper foundation for long term gains
Edit: Can you teach me how to touch my toes so I don’t feel like I’m gonna shit myself every time I reach down to grab the bar for a deadlift or try to tie my shoes?
Holy crap, all the great knee info in one tight little video. Great work!
This man is a scholarly comic genius. I have to keep rewinding because I'm laughing so much I forget what he just said.
Truth 😂
This the most helpful and entertaining channel I have ever seen.
I’m gonna give this a try. Been struggling with my knees and left hip for about a year. Left hip constantly hurts walking up incline/step ups. Knees only ache after leg day and a few days there after. Thank you for this.
I always suffered from the left hip after I started lifting heavy, turns out my left leg is longer, started using extra insoles on right foot and it went away immediately
Excellent and hysterical..well done my friend, well done indeed
Hello there! I have had knee pain for 3 years and Im 21. The area of my pain was not covered in this video. It is where my VMO connects to my knee joint and all the pain is medial, including medial pain below the patella. I have noticed also that my tibia is twisted slightly inward on the effected leg. What exercises and stretches would you recommend for me from this video? Hope to hear from you! Thank you!
Sounds like your VMO is not strong enough to stabilise your knee during movement. I'd recommend Bulgarian Split Lunges. Don't be a hero, start with your body weight though. Leg extensions could help with strengthening your tibialis, as a separate exercise...
Awesome, I was dreading that dinner already! Thanks Mr. Coffee💚💜
Haha 'You should be able actually to reach your chest, if you can't..hihihihihi..😂😂 'Totally laughed my ass off when watching this video Ryan..🤣 'The sarcasm is priceless, but the advice & tips you're giving is really gold my man! Thanks for that..💪..🦵..🙏
I like the direction you've taken of fixing issues. I'm a massage therapist who lifts and I can pass this kind of info on to my clients.
Ryan H. Is hilariously awesome!
"What kind of psychopath eats rice crispies plain?"
"A long night of drinking and eating mexican food!'
Informational, educational, and entertaining!
I always eat rice crispies plain... I thought the cardboard taste was part of its universal appeal.
Im always with the felling that this videos take several days to be made and sometimes inspiration hits at the middle of a workout session.
This video is phenomenal. Thank you.
Dude, you need to be in stand up comedy. Your videos are extremely educational and your sense of humor is next level! Great great video 👌
Definitely one of your best videos yet! Wow, i needed this tips!
The best Video ever about Knee PAIN
I bought all 4 of your programs for the entire year
I salute this man for his knowledge! 🫡 👏🏾👏🏾👏🏾👏🏾
I need to watch this about 10 more times. Loaded with info.
Wow. A good, technical, not super spamy or bro-sciency fitness channel, that's actually engaging and funny!? Sub'ed. Thank you my guy, look forward to binging your channel.
I NEVER comment on UA-cam videos but I must say you are the perfect combination of knowledge and humor...I'm learning and laughing all thru your content. Keep up the great work bro!
This is the best video I’ve ever seen of yours and by far the most educational in knee pain I’ve ever watched on the internet. When it comes to knees and treating them right, I am a life long martial artist and workout moron and have fooked them up in every way imaginable. in my late forties I am now paying for it in pain. KOT over the last year or so has helped and I’m sure this will too
Love this!
Brilliant sense of humor
And rock solid information!
I've been suffering with a bad knee for months with no idea what was causing it (sideways knee). This is the video I've been waiting for. Cheers Ryan!
Respect for this man
LOL...now I have to watch this F@#kin video again because I spent the first 15 min wiping tears out of my eyes from laughing so hard. Thanks!
I would love to meet this man one day big up brother. Your videos are top tier seriously
Loved it! My crunchy knees and chubby self are having a hearty laugh too...
u r now my favorite content creator! please do more of this
As a physiotherapist I got to admit this is some solid advice and information!
Another great video. I am amazed that you knew what Pi AND counter-intuitive mean.
You're a monster, and I'm loving every second of it! Thanks for the advice big guy!
I’ve been dealing with chronic AC joint pain and I’ve probably been doing my bench press incorrectly. Anything you could give me to help stretch or relieve pain would be so impactful in my work outs and my daily life.
Thanks Ryan
P.S. you’re the most informative and entertaining UA-camr I’ve ever seen.
Thank your for this video. Having the tests to identify problems, then the suggested work to rehab them, is so appreciated.
I would really love something like this video, but focused on low back/hip issues. I’m willing to bet a lot of these movements to alleviate knee pain, will help in some back pain.
Please tell me someone else saw "Bears Beets Battlestar Galactica". That was gold great video that's got me analyzing my issues and now I have a fix. You are awesome.
More. This was outstanding.
New favorite channel, this guy is informative and hilarious
Within the first 6 minutes, you thoroughly covered the assessment for mobility, really impressive
Ryan. YOU are special. Thank you for your mindset and for sharing it. All you say - works. Mucho gusto amigo.
Thank you.
Ryan, you're funny...but 99.99% you're right! Keep going ....thank you for your videos!
In case this helps anyone, my left knee pain is mostly from a hip height difference. My right hip sits higher normally than my left. This causes my right leg to activate too much (had right hip pain) and my left leg to not activate enough. Putting a heel lift in my left shoe helps balance out. My knee pain is definitely improved now.
Also, chunky runners with large heels put your foot and ankles at a weird angle. Try barefoot shoes (make sure to slowly transition) and this will increase your toe and foot strength so your knee is not taking the impacts.
Another video in the playlist for older me, thanks.
Are you kidding me!
Hidden behind Ryan's charisma is a wealth of REAL knowledge. I can't get enough of his direct delivery but to fully absorb the wisdom of this single video is an ongoing commitment.