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!
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 😊
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
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!!
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!
Thank you so much for this! I used to be able to sit my butt on the floor between my heels but I lost that flexibility. Doing this for just the time it took to watch the video and I could immediately feel my butt touch the tops of my heels. The context you provide in the description section is very helpful. Subscribed!
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.
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!
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.
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.
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
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.
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!!!
I haven’t been able to sit on my heels since my ACL meniscus injury on my right knee. I had surgery on it 12 years ago and have my mobility but I haven’t been able to sit on my heels still.
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.
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.
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
Thank you very much, the rocking is a great tip! Can you give some details as to why this works? I don’t understand how it’s addressing the issue, but it is. Cheers!
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.
Just found this and thank you! I'm struggling with knee pain inhibiting ny mobility. (I can do the splits, but not get into cossack sqats anymore or butterfly with threading arms under). So couldn't sit on my heels anymore without a really long warm up with massage. I tried this and worked within 5 minutes and my knees felt so good afterwards! I also tried the towel in a deep squat with pelvis tucked and it worked there too. Could I apply this in my butterfly stretch, where I thread my arms under?
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. ☺
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.
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
I have always had this issue and have never been able to properly squad because of this too probably. Im defo gonna give this a try and hope this will finally fix it! I have just always find it so weird because when u do like the standing exercise where u push ur ankle to ur butt to stretch the quad i have no issues but when sitting on my ankles it suddenly hurts my knees a lot
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
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 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!
I’m wondering if you have seen patients who were able to successfully regain the ability to sit on their heels and or do a deep body weight squat? I can do the squat holding TRX straps but the straps are obviously reducing the amount of weight/pressure on my knee joints. Doing the squat with the straps at least tells me that my hips and knees can be in a full squat position. Is it then just a question the lack quad strength? I’m 56.
This a complex answer but basically I have seen this and peoples ability to regain mobility. That said, you do not need to squat ass to grass. Every BODY is different and not all people need to squat low for you to be strong, mobile, and effective. I would say its more about full body mobility in addition to strength. Also about finding a correct posture and exercise that fits your exercise needs.
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!
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?
Broke my tibia, torn meniscus, possible acl stuff after jumping over a fence 5 months ago. Been doing PT, mostly to straighten cuz that's still not complete. But nobody did any yoga stuff which is what I missed. Always been limber, now I'm exactly what u show for my left leg. But I cannot figure out what u are demonstrating here, or why. Also, now I can't bend down all the way into a squat, not sure how to get up either, like u showed. Before this, I used to sit on knees with heels almost out to sides. I want my flexibility back.
I am showing a mobility technique that helps to gap the knee. This gapping allows the joint to become more mobilized and possibly can increase the movement and healing. You should check the ACL and it sounds like you need a lot of rehab. Sorry to hear about that break and meniscus. Keep at it and you'll get there.
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?
Make sure you do your rehab! This exercise will likely be a bit much for you right now . Focus on restoring some mobility while improving strength and stamina.
Some people may not be able to do this in the short term... You'll have to work into this with some stretching, mobility. Remember, this will take time.
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.
Sorry to hear that! If it hurts badly, there is likely knee problems or things you need to figure out. You could get checked out or have a consult with someone to see if this or another rehab protocol can help. Please get checked if you do BJJ and have knee issues. It causes a lot of problems in the sport!
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! 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 RUclips. 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
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
When I try to do this exercise and sit back the whole front of my right lower leg(that's on the floor) and the front of my ankle hurts really bad. Am I doing something wrong or is there another issue?
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?
Make sure you get it checked if this keeps happening. You may be trapping a meniscus but hard to tell without an evaluation. Let me know if I can help.
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!
I’m getting more mobility but my goodness the ankle and calf pressure is unbearable. Am I just too fat? I’m 5’9” and 263. Obviously I need to lose weight and I am but I’m so tired of having stiff legs. It hampers my jiu jitsu because any time someone grabs my shin to use it as a level I have to tap to the compression. It feels like behind my knee is going to blow.
You dont have to lose weight but I am sure it would help! That said, a lot of squatting and knee issues can stem from immobility of the ankles. Check out some of the other videos.
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.
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?
I had a meniscus repair (stitch down not shave or cut out) in Jan 2017 and to this day I still can’t sit on my heels and it’s the one thing holding me back from starting bjj. What other things besides this should I be focusing on?
You should have restored full motion since Jan 2017 by now and if not, you have to start asking why is the motion not back? You likely have to look into quad tightness, scar tissue build up, and maybe the meniscus is just not sliding properly within the knee. Also, its hard to know for sure what else to do if you had rehab or not, do you continue to exercise and do mobility drills? Where do you live? I may be able to find someone for you?
Yamiin yante if you still have this issue it’s likely going to take some effort to get the movement back! Start with this exercise, prayer squat and holds as well as stretching
i had a meniscus repair 11 months ago , i can"t sitt on my heels , but i can bring my heels to my ass , i just can not put load on my knee i guess , i don't know how to explain it , but sitting is not impossible it feels that my knee is going to lock even if it dosn't happen , but when am up on my legs , i can bring my heels to my ass , weird but yeah :/
San Diego Spine and Sports Wellness I’m currently having the same problem but I am a year and a half post ACL surgery. Anyone you can recommend within the Long Beach area or close that I can work with?
I don’t know about my knees. They’re definitely not in the best shape they could be. Having played competitive soccer with little to no regard for proper rest/recovery for so many years... but, when I sit in this position you’re in. I first of all sit on my toes cause of ankle problems, but more than that it just feels like my quads are about to explode ? Like there’s sooo much blood pressure. I feel it in my quads and calf’s. So much so that I do as you said, kinda lean forward on my knees so my bottom isn’t completely sitting on my heels. Sorry for being long I’m terrible at explaining things.
If it feels that bad maybe you will have to start at a higher level or with a pillow behind the knees. If still painful, maybe seek some medical care or an evaluation. You will also need to work your ankle mobility
how about, if you have (degenerative) meniscus-issues (probably tear) ? i heard some physiotherapists say, that (re-)learning that position is beneficial for the long-term outcome regarding knee-pain and that it should also be practiced, even when there´s already some damage in the knee. Also explicitly with meniscus-damages. As i´m not sure about that, i´m collecting opinions.
I'm unsure on what to do, as I CAN sit completely back on my knees, but instead of severe knee pain I get severe foot pain ( upper part thats towards the ground) and calves pain? Its so bad I that I almost cry and have to stop. Would you recommend similar exercises for that?
How often do i need to do this? After injuring my knee in bjj i haven't been able to do this on one knee. Does it go back to normal after this exercise?
could tight hamstrings be the cause of me not being able to heel sit? Not sure if it matters but I have big legs & small feet, because of my small feet I kind of have to sit deeper than the average person.. not sure if that makes sense. any advice for me Dr Jagoda?
Tight hamstrings will not cause this. The hamstrings work to flex the knee. Typically its a mobility issue in the actual knee joint, tight quads, and/or tight hip flexors that cause this issue in "Healthy" individuals.
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
@@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!
I had acl surgery like 10 months ago and I cannot sit like that, my physio never reached that point started trying to sit like this at home but couldn't, after your exercises it is getting easier. Should I get worried or just keep doing my thing.
I would say that you can keep doing it but always be careful about progressing too fast too soon. Take breaks and make sure you are not always pushing it every session you complete this.
How many times a day would you recommend we do this? And for how long? Or is it just do it as frequently as we have time for? Thanks for the video anyway.
I had Meniscus surgery a few years back and they stocked it back together in wondering if this is safe for me to try? I do t want to re injure the meniscus. What do you recommend?
what is the issue if you have knee pain when sitting on heels? Been struggling with this forever. Deep squatting position hurts also. On number 7 for physical therapists
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 😭😭
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
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
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!
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 had an immediate positive impact. Thank you!
So glad! Enjoy
Thank you so much for this! I used to be able to sit my butt on the floor between my heels but I lost that flexibility. Doing this for just the time it took to watch the video and I could immediately feel my butt touch the tops of my heels. The context you provide in the description section is very helpful. Subscribed!
You have no idea how much this helped me
Boom baby. Glad it helped!
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.
This helped so much man! Been having issues from Jiu Jitsu and this specific knee pain.
Osss! 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!
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
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.
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
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!
Also try and flex/stretch your quads as you sit down, which takes pressure off the knees
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
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
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.
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
I haven’t been able to sit on my heels since my ACL meniscus injury on my right knee. I had surgery on it 12 years ago and have my mobility but I haven’t been able to sit on my heels still.
actually my ankles hurt not my knees
what does that mean
With the feet in this position that can happen. Work on ankle mobility or place a pillow under the ankles too.
Only my left one for now
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
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.
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!
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.
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
Thank you very much, the rocking is a great tip! Can you give some details as to why this works? I don’t understand how it’s addressing the issue, but it is. Cheers!
Thank you, very useful and helpful video I tried it and it helps a lot. Subscribed 👍
Thanks for the sub!
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.
Thank you for this. I'm starting dance and this was so helpful.
You're so welcome!
Just found this and thank you! I'm struggling with knee pain inhibiting ny mobility. (I can do the splits, but not get into cossack sqats anymore or butterfly with threading arms under). So couldn't sit on my heels anymore without a really long warm up with massage. I tried this and worked within 5 minutes and my knees felt so good afterwards! I also tried the towel in a deep squat with pelvis tucked and it worked there too. Could I apply this in my butterfly stretch, where I thread my arms under?
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.
How about when the pain is primarily behind the knees and one cannot bring heel to buttocks when standing as one holds ankle?
Does this work for arthritis?
Thanks alot! I want to start bjj but can’t sit on my heels. Will try this first.
Enjoy!
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 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!
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
I have always had this issue and have never been able to properly squad because of this too probably. Im defo gonna give this a try and hope this will finally fix it! I have just always find it so weird because when u do like the standing exercise where u push ur ankle to ur butt to stretch the quad i have no issues but when sitting on my ankles it suddenly hurts my knees a lot
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.
Thank you very much for the great advice and demonstration.
Glad it was helpful!
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!
So what causes then knee joint to tighten up to the point that you get pressure in the knee when trying to sit on your heels?
It can be from past injuries, scars, lack of mobility, bakers cyst, meniscus entrapment,, etc. There are many options.
@@DrJoshJagoda many thanks for this reply.. I haven't been able to figure mine out. Neither has a few physiotherapist
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!
Omg thankyou thankyou almost last 10 years never sit....... Lets see in a week time
I hope this helps
Under big toe in side it hurts .. not sure if it is nerve or bone that is causing pain.. any help?
Without talking to you directly I wouldn't know. www.drjoshjagoda.com or www.sandiegospineandsport.com for more help.
When i bend my leg theres like a pop every time i bend it and straight it
pops don't always mean a problem. But there can be many types of issues with them. IF its painful or locks I would seek help asap.
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!
I’m wondering if you have seen patients who were able to successfully regain the ability to sit on their heels and or do a deep body weight squat? I can do the squat holding TRX straps but the straps are obviously reducing the amount of weight/pressure on my knee joints. Doing the squat with the straps at least tells me that my hips and knees can be in a full squat position. Is it then just a question the lack quad strength? I’m 56.
This a complex answer but basically I have seen this and peoples ability to regain mobility. That said, you do not need to squat ass to grass. Every BODY is different and not all people need to squat low for you to be strong, mobile, and effective. I would say its more about full body mobility in addition to strength. Also about finding a correct posture and exercise that fits your exercise needs.
I'm 16, I was a Gymnast. But I quit... and have this problem. I also have anterior pelvic tilt. Yay
Glad this helped!
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.
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.
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 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
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.
Broke my tibia, torn meniscus, possible acl stuff after jumping over a fence 5 months ago. Been doing PT, mostly to straighten cuz that's still not complete. But nobody did any yoga stuff which is what I missed. Always been limber, now I'm exactly what u show for my left leg.
But I cannot figure out what u are demonstrating here, or why.
Also, now I can't bend down all the way into a squat, not sure how to get up either, like u showed.
Before this, I used to sit on knees with heels almost out to sides.
I want my flexibility back.
I am showing a mobility technique that helps to gap the knee. This gapping allows the joint to become more mobilized and possibly can increase the movement and healing. You should check the ACL and it sounds like you need a lot of rehab. Sorry to hear about that break and meniscus. Keep at it and you'll get there.
@@DrJoshJagoda yes! Thank u for that!! I will get back n let u know if it helps!
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 .
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?
Any tips for a guy 10 months after total knee replacement of both knees?
Make sure you do your rehab! This exercise will likely be a bit much for you right now . Focus on restoring some mobility while improving strength and stamina.
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 my tibial nail removed due to surgery scars i cannot sit on my knee how can I fix it
Some people may not be able to do this in the short term... You'll have to work into this with some stretching, mobility. Remember, this will take time.
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.
I love that he mentioned Jiu Jitsu!!! Im searching for help for a Jiu jitsu student!!
What are you looking for? Happy to help!
I tried that and I really feel much better. Thanks so so much
Glad it helped!
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'm 16 and my knee pops to the outside when I do Seiza.
make sure you strengthen it! This may not be the best for you.
Hii i have acl tear....i feel pressure when i try put my weight on knee...sitting on the floor, squating is so difficult...can you help pls?
Hey I don’t have any knee problems but when I get down there all the pressure is on my heels and they hurt badly any solutions?
Sorry to hear that! If it hurts badly, there is likely knee problems or things you need to figure out. You could get checked out or have a consult with someone to see if this or another rehab protocol can help. Please get checked if you do BJJ and have knee issues. It causes a lot of problems in the sport!
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! 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 RUclips. 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?
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!
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.
When I try to do this exercise and sit back the whole front of my right lower leg(that's on the floor) and the front of my ankle hurts really bad. Am I doing something wrong or is there another issue?
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.
When I stand randomly I'm unable to walk because I cant put any pressure on the affected leg (knee) and then it will randomly go away
Make sure you get it checked if this keeps happening. You may be trapping a meniscus but hard to tell without an evaluation. Let me know if I can help.
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’m getting more mobility but my goodness the ankle and calf pressure is unbearable. Am I just too fat? I’m 5’9” and 263. Obviously I need to lose weight and I am but I’m so tired of having stiff legs. It hampers my jiu jitsu because any time someone grabs my shin to use it as a level I have to tap to the compression. It feels like behind my knee is going to blow.
You dont have to lose weight but I am sure it would help! That said, a lot of squatting and knee issues can stem from immobility of the ankles. Check out some of the other videos.
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.
How many times should we do this before we see some improvement
2-5 x per week for about 2 weeks+
Dat purple belt! Great episode man!
ScottSessions thanks!
my man low-key flexing the purple😅
Actually I'm having pain in my phallenges and meta carpals ???is there any solution ??
There is but I don't know your actual problem
This helped so much!!! Thank you thank you thank you!!
Glad it helped!
Thanks so much that will help me so much .
You're welcome! Thanks for watching the videos
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.
I had a meniscus repair (stitch down not shave or cut out) in Jan 2017 and to this day I still can’t sit on my heels and it’s the one thing holding me back from starting bjj. What other things besides this should I be focusing on?
You should have restored full motion since Jan 2017 by now and if not, you have to start asking why is the motion not back? You likely have to look into quad tightness, scar tissue build up, and maybe the meniscus is just not sliding properly within the knee.
Also, its hard to know for sure what else to do if you had rehab or not, do you continue to exercise and do mobility drills?
Where do you live? I may be able to find someone for you?
I have same issue ...it is beeen 3 months 10 days...what should i do
Yamiin yante if you still have this issue it’s likely going to take some effort to get the movement back! Start with this exercise, prayer squat and holds as well as stretching
i had a meniscus repair 11 months ago , i can"t sitt on my heels , but i can bring my heels to my ass , i just can not put load on my knee i guess , i don't know how to explain it , but sitting is not impossible it feels that my knee is going to lock even if it dosn't happen , but when am up on my legs , i can bring my heels to my ass , weird but yeah :/
San Diego Spine and Sports Wellness I’m currently having the same problem but I am a year and a half post ACL surgery. Anyone you can recommend within the Long Beach area or close that I can work with?
is this safe if you are overweight? seems like it would pop your knee cap
I don’t know about my knees.
They’re definitely not in the best shape they could be. Having played competitive soccer with little to no regard for proper rest/recovery for so many years... but, when I sit in this position you’re in. I first of all sit on my toes cause of ankle problems, but more than that it just feels like my quads are about to explode ? Like there’s sooo much blood pressure. I feel it in my quads and calf’s. So much so that I do as you said, kinda lean forward on my knees so my bottom isn’t completely sitting on my heels.
Sorry for being long I’m terrible at explaining things.
If it feels that bad maybe you will have to start at a higher level or with a pillow behind the knees. If still painful, maybe seek some medical care or an evaluation. You will also need to work your ankle mobility
San Diego Spine and Sports Wellness
Right on.
I’ll try to work on that.
Thank you for your time !
how about, if you have (degenerative) meniscus-issues (probably tear) ? i heard some physiotherapists say, that (re-)learning that position is beneficial for the long-term outcome regarding knee-pain and that it should also be practiced, even when there´s already some damage in the knee. Also explicitly with meniscus-damages. As i´m not sure about that,
i´m collecting opinions.
RE-learn how to move better. Train your hips, core, knees and feet!
This one is amazing! Helps for pain in the knee and behind it too!
Awesome
I'm unsure on what to do, as I CAN sit completely back on my knees, but instead of severe knee pain I get severe foot pain ( upper part thats towards the ground) and calves pain? Its so bad I that I almost cry and have to stop. Would you recommend similar exercises for that?
No. This should not increase your pain,
How often do i need to do this? After injuring my knee in bjj i haven't been able to do this on one knee. Does it go back to normal after this exercise?
see some of the other comments on how frequent... everyone is different.
Do you have a video on how to sit cross legged?
It feels like my legs and hips are about to snap when I try
No, don't do it too often anyway!
Besides knee discomfort, I also find plantar extension uncomfortable in this position.
Yes some people also have some ankle issues here.
could tight hamstrings be the cause of me not being able to heel sit? Not sure if it matters but I have big legs & small feet, because of my small feet I kind of have to sit deeper than the average person.. not sure if that makes sense. any advice for me Dr Jagoda?
Tight hamstrings will not cause this. The hamstrings work to flex the knee. Typically its a mobility issue in the actual knee joint, tight quads, and/or tight hip flexors that cause this issue in "Healthy" individuals.
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!
I had acl surgery like 10 months ago and I cannot sit like that, my physio never reached that point started trying to sit like this at home but couldn't, after your exercises it is getting easier. Should I get worried or just keep doing my thing.
I would say that you can keep doing it but always be careful about progressing too fast too soon. Take breaks and make sure you are not always pushing it every session you complete this.
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How many times a day would you recommend we do this? And for how long? Or is it just do it as frequently as we have time for?
Thanks for the video anyway.
It depends on the situation but to help mobility, you'll likely need 2-4x per week to do this.
@@DrJoshJagoda Thanks, 2 - 4 times a week is less than I would have assumed actually. Will definitely get on that. Thanks for all the help.
I had Meniscus surgery a few years back and they stocked it back together in wondering if this is safe for me to try? I do t want to re injure the meniscus. What do you recommend?
If you had this surgery, you should definitely be doing some rehab under some supervision. Start with strengthening exercises first BEFORE mobility
what is the issue if you have knee pain when sitting on heels? Been struggling with this forever. Deep squatting position hurts also. On number 7 for physical therapists
Where do you live? Need to get you a good therapist that can help!
@@DrJoshJagoda near minneapolis mn.