Knee Pain? (THE BEST EXERCISE TO FIX)
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- Опубликовано: 1 окт 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'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!
I did this TWICE and my throbbing knee pain disappeared completely! Thank you.
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.
Hey Aaron. Would this eventually be a good bio mechanic to drop into a pistol? Thanks !
He has the video for the squat pistol with three ( I think) exercises. One of them is this one
Kinda funny that I was just watching Kneeovertoesguy saying the exact opposite...Who do YOU think is correct? IMHO: the kneeovertoesguy is a fad.
Aaron is a doctor of physical therapy. Kneeovertoesguy is a random fintess youtuber
Kneesovertoes guy is definitely a better salesman imo. He’s leveraging on the myth that going ‘knees over toes in a squat is bad’ and taking it to the extreme. One might think: “if he’s right that knees over toes is acceptable, surely he’s right about other things too”.
I think there’s definitely some merit to what he’s saying but I’m cautious when it comes to a man trying to reinvent the wheel
@@kenminleong To be fair the current wheel still has resulted in a tremendous amount of knee issues in not just people that don't exercise but people that are very athletic and do exercises like these. That's not to say these exercises don't work. I don't think you can see the amount of people that KOT guy has helped (on his Instagram) and say he is just a random fitness guy or a fad. I haven't started his program yet but I certainly plan on it.
@@doubleagaming554 i think there's something to be said about the difference between programming and biomechanics but that's for a discussion outside the choob's comments. I don't doubt the help KOT guy has provided, hope the programme goes well man!
I’d say this exercise in the early stages of knee pain when you don’t want to make it worse as you get better exercises that kneeovertoes guy suggests are excellent exercises and there’s no denying it
This guy fixed so many issues I have suffered from
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.
The question is... What is the knee pain due to? There needs to be some diagnosis on the knee before claiming that this will help with knee pain. It might be a waste of time to perform this exercise for an ailment that won't benefit from it.
If you have pain squatting, should you stop squatting until you fix the pain or continue with lower load maybe?
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.
👍💪
this exercise singlehandedly is solving my knee pain problems. thank you!
For some reason I couldn't do this... it hurt my back when I tried to squat the way you described.
I am already loving this man🥺☺️🤍🏋️♀️I hope my knee pain goes away soon.
Is it ok to touch a wall to help you stay balanced? Not a hold just a touch?
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!
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.
My knee pain is from arthritis but I'll try the exercise.
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? ruclips.net/video/w5fXd5FCS_0/видео.html
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.
Superb video! Will this help chondromalacia patella? Thanks 😊
How do you stay balanced?
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
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
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?
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?
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?
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!
Just here to express my sincere gratitude for everything you do.
👏🏽👏🏽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 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 RUclips 👌🙌
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?
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!
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
Why about if you have medial knee pain distal to your joint line (looks/feels like bursitis)? Would this be advised?
Is it possible to do non professional sport without ACL? (I guess I broke it about 16 years ago) I can’t normally do single leg jumps, but still I can sprint, squat (even single leg squats). All RUclips videos say, that I had to break my knee at all a long time ago if i don’t do surgery, but I even do BJJ. So, can i kinda fix my knee, what will help to add some stability to it? Thank you doctor!
I think some people depending on their ability to stabilize the knee joint with proper rehab can return to a higher level of sport without an ACL. For example I had a highschool running back get back to play his last 4 games of the season pain free before then having his torn ACL repaired. Now the joint is inherently less stable without it - so the large majority of people will still recommend getting it repaired if completely torn, but yes I could see some people returning to sport after a tear.
@@SquatUniversity Thank you!
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.
please please please make a video on how to fix hamstring tendinitis behind the knee
Excellent video, can you do a video on tricep tendonitis and quad tendonitis please
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.
Do you recommend doing this with no pain at all, or is something like a pain of 1 or 2 out of 10 acceptable ?
This is okey for condromalacy? I have one level that I have pain always
Hope you guys can help me: I always wonder about the vertical alignment of the knee and ankle while doing these single leg touchdowns. I know the knee shouldn't wobble around, but if I look down: my knee is in line with my little toe. Is that correct so
What can I do when this hurts already and it is NOT possible to go even 1 cm (or inch or whatever) down? 😖
6:20 what videos can watch for screening hip and/or ankle problems?
Is it worth doing this exercise if you DONT have knee pain?
It reminds me of the knees over toes “Patrick step up”
I get sore adductors after doing the touchdown squat. Is this normal or indicating something?
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!
Would you suggest this exercise for knee pain resulting from kneeling, squatting, or sittings cross legged for longer periods of time?
Where are you located? Excellent exercise.
St. Louis and thank you
Why i dont know you 3 years ago!!!! I am pissed off. Thank you.
I have knee and hip pain and the "hip back"/hip hinge cue triggers my hip pain. Do you have any tips for me?
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.
Do you have any exercises or recommendations to stop petella dislocation? Its becoming a problem for me
this exercise gave me Pes Anserine Bursitis :(
How come in another video you have the guy foot touch down going backwards
Is this different than reverse step up ? I have been doing that without the hip hinge (just sinking down with knee over toes ) and tapping down on the front. Which is better ?
I Have low back when I make this exercise...😢
Will this work for Chondromalacia?
Is it necessary to warm up the muscles before this practice, if so then what is recommended?
Is it normal for you to have one leg stronger than the other??...Or Your dorminant leg be stronger than your other leg??
Making it hip dominant but even with slightly less than 2" lift, still get pain?
But what do you do when eventually you have to do something that requires the knee to go travel forward?
The knee will always move forward during the squat. The question isn't "if" but "when". This exercise is to reprogram the start of your squat to move as a hip hinge and stopping you from breaking at the knee too soon causing forward lean and pain in the knee.
So how well does this work for mitigating pain in people w/ knee osteoarthritis and helping to prevent progression of the disease?
Is this also part of your approach for knee-osteoarthritis? (in case you have one)
Need you as a football weight training coach
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 ?
What do we do if our foot is wobbling side to side mid-exercise?
Please, remove the mess with subtitles in your video.
Do you know anything about knee instability/pain when the leg is straight? When I lock my knees out my left knee feels less stable than my right knee.
I have that problem too... Did you find a solution to that already?
hey squat, university guy is this kind of like the same thing as a reverse step up
This is great stuff thank you!
Just did this before working out and it was an instant fix. Doc H is dagod.
What if the hinge doesn't change the knee pain Aaron?
Puedes ponerlo en español por favor!!!
Any other exercises recommended for knee rehab
Are these exercises helpful for popliteus injury?
Yes
@@SquatUniversity Thanks for the response, i've been struggling with this for almost a year. Respect
I feel this already hard on one of the legs with one plate
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?
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.
Would this be good for Osgood Schlatter?
Yes
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 🙏
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
For me this makes it worse the day after not during the exercise. I'm 18 and have a shoulder impingement for a year now and crippling back pain so maybe that's just another defect that won't go away anymore
Thanks for sharing. I have question, some years ago I injured my left knee doing repetions in an incorrect way on the knee extension machine. I fellow the knee over toes guy program which somehow did help. I am pain free but Sometimes it hurts when going from flat ground to steps and bak to flat ground. The random pain occurs just when fully extending the knee after bending it to go through steps. It also clicks when squatting or going upstairs. I find that couch stretch for the quad helps with clearing out the pain the next day. I think perhaps a patellar tracking issue rather than jumper knee. What do you think ?
Is it worth doing this exercise if you DONT have knee pain?
It reminds me of the knees over toes “Patrick step up”
How to get full workout program?
This makes my hip impingment practically dissapear but i dont understand why.
I have knee pain mostly when I'm going up or down stairs, is this exercise helpful for that? 🤔
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
What would you recommend for platforms in leiu of those weights? I have a bunch of iron weights, but its tedious to take them on and off my bar the way my home gym is, and they do slip a lot. Great videos would love to know
@squatuniversity do we still squat while working on this profression exercise?
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 ?
So useful and practical 🥊
Repent and Turn to Jesus.
Where would a person doing this recovery move feel it initially, I assume gluteus medius?
good for IT band syndrome?
Would you still recommend this for a person who has had more than one ACL surgery?