Knee Pressure? Can't Sit On Your Heels?
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- Опубликовано: 14 окт 2024
- Knee Pressure? Can't Sit On Your Heels?
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If you are suffering from knee pain or pressure this drill can help. The knee can be restricted in flexion for many reasons but here are a few reasons.
Related Videos:
Knee Pressure Self-Release - • Release Knee Pressure
1. Tightness - The hip flexors and particularly the quadriceps muscles can be excessively tight and overdeveloped. These muscles help to extend the leg. Overuse and development of these muscles are often seen in those who perform a lot of lifting exercises (but not always). These muscles when excessively tight can cause too much extension, thus reducing flexion to the knee. If this is the case, a mobility/stretching routine for these muscles along with a strengthening program to the posterior chain can aid in knee flexion.
2. Arthritis - as two joint surfaces come closer and closer they tend to restrict the movement of the knee joint. This can happen in a condition known as Chondromalacia patella, where the knee cap is losing space on the femur. This condition can cause popping, clicking, grinding, and even knee pain. Whenever arthritic or degenerative changes occur to the body, it is critical to restore knee range of motion as soon as possible. Using mobility techniques like this one helps to "gap the joint" to provide more space and better movement. When joints move more often they secret synovial fluid, which helps to lubricate the joint even more, which then creates a better movement within that joint.
3. Meniscus - the meniscus is a piece of cartilage that helps to provide a cushion in the knee. The medial meniscus (one on the inside) bears about 85% of the weight of the knee and is often the one that gets injured. If any of the menisci gets torn it can sometimes create pain, locking of the knee, and can actually be painful. Oftentimes, small tears of the knee are treated very well conservatively but the first component is always pain relief. Gapping the knee can often increase the space within the knee, and when done repeatedly, the knee gapping effect can create a vacuum-like mechanism that helps the meniscus and other tissues glide and slide better past each other.
There can be other reasons you may be having pressure in the knee and they can range from the above-mentioned to cysts, tears, vascular injuries, etc. Whatever the cause of your knee pain or pressure, you may want to get the knee evaluated by a medical professional. If you are going to be performing this drill, it is wise that you always progress slowly and carefully. This drill can be started easily by using a pillow or cushion behind the knee to start out. From there you can progress and lower down slowly with time with less material. A good comprehensive program will incorporate strengthening and mobility Getting any joint back to health requires more than just a single exercise and there should be multiple approaches. Again, this can include strengthening, mobility, stretching, foam rolling, nutritional counseling, supplementation, etc.
Dr. Jagoda is a Sports Chiropractor located in Boca Raton, FL
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I love how he says “as we age” but I’m a healthy 18 year old 😭😭🤣🤣
Agree some people are more flexible but some don't put in the consistent effort. Not every body is the same and if you can complete your life activities pain free you should be in good shape to move to the next level!
😂😂😂😂😂😂😭
When I was in early elementary school I was astonished how many kids could sit like this without discomfort. I never could.
Cube Aholic haha I’m 12
Lmao same haha 😭😭
Thank you so much! I did this for 15 min for 2 days so far and i see it getting better I am 15 learning how to pray (im muslim) and sitting on heels is important thank you 😊
Me as well though I’m 17 and hate shifting around so much when I’m trying to focus on Allah (SWT)
@@crystalm0mmie Mash Allah, I did what he said 1 time a day if I could and also pray your salah it will help you over time it’s getting better !
Woah, so the exercise is really effective!
I was trying to do this as well to sit in tashahud in prayer. I been training but always failing I'll try to use the towel soon, inshallah it helps me and inshallah Allah swt gives us strength to perfect our prayer; inshallah Allah grants us jannah tul firdaus
@@chibicretster MashAllah may Allah reward you
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
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!
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!
This had an immediate positive impact. Thank you!
So glad! Enjoy
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!
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.
You have no idea how much this helped me
Boom baby. Glad it helped!
This helped so much man! Been having issues from Jiu Jitsu and this specific knee pain.
Osss! Glad it helped!
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.
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 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
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
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.
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!
Thanks. I was looking for an answer to that. At my first try I actually with a towel I movement improved remarkably.
Glad you found it John!
Thank you! 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
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!
Thank you for this. I'm starting dance and this was so helpful.
You're so welcome!
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!
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.
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.
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!
Thank you very much for the great advice and demonstration.
Glad it was helpful!
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
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 .
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.
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.
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!
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 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
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!
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 tried that and I really feel much better. Thanks so so much
Glad it helped!
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.
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?
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.
Thanks alot! I want to start bjj but can’t sit on my heels. Will try this first.
Enjoy!
Omg I needed this so bad.
Get some!
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!
Thanks so much that will help me so much .
You're welcome! Thanks for watching the videos
This helped so much!!! Thank you thank you thank you!!
Glad it helped!
Also try and flex/stretch your quads as you sit down, which takes pressure off the knees
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.
Dat purple belt! Great episode man!
ScottSessions thanks!
my man low-key flexing the purple😅
This one is amazing! Helps for pain in the knee and behind it too!
Awesome
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.
Thanks, I teach Iaido and I have some students that have trouble with this position. I will send them this video.
Excellent!
Thanks man .. straight from heart
You are very welcome
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
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!
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.
Glad to watch, 70 yo male no knee pain but not flexible as I will love to be, tried this flex exercise is feels good afterwards but 4 hours later back to stiff again, your toughs
Walter, First thanks for watching and your comments! I think that there may be a little bit of degenerative factors at play but the best option is to keep them mobile and strong! I would say to do this about 3X a week for the next 3-4 weeks and then taper down. As long as there is no pain in these positions keep trying! Good luck!
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?
I'm 16, I was a Gymnast. But I quit... and have this problem. I also have anterior pelvic tilt. Yay
Glad this helped!
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
Good video thanks for the advice man
you are welcome! enjoy
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!
Omg thankyou thankyou almost last 10 years never sit....... Lets see in a week time
I hope this helps
I will practise this as I would love to be able to sit on my heels at my next YOGA class
Good luck, let me know how it goes.
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.
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.
New subb here thanks for sharing !👍 I’m a senior so need to do this
Thanks for subbing! Go get it!
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.
Really helpful thanks man
Glad it helped, thanks for watching!
Hey I enjoyed your video it was very easy to understand I have been doing judo for the past 8 years and for an unknown reason my right kneecap dislocated and I’m having a hard time sitting down on my ankles would this help me and do you think I should get into jiujitsu in the hopefully near future
do what you love.
What would be your reasoning? I think Judo is awesome. So is BJJ and wrestling. So hard to decide.
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!
Thanks for the video, Should I do a certain amount of reps and sets, or amount of time
Thanks for checking out the video. I would say try 2 sets of reps but hold for at least 2-3 seconds each time . Do this enough and you will figure out the timing and reps that work for you! Enjoy!
It helps a lot thanks !
Glad it helped!
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!
Brother it's get help from indian yoga
So thanks 🇮🇳India
Happy to help
I’ve had two meniscus surgeries, my right one was injured first back in 2016, then I applied too much weight on the left knee so it also hurt. They aren’t the same injury, my left knee is alright and now I’m waiting for a third surgery on the right knee
IF you need that many surgeries your likely doing something wrong, programming incorrectly, or not putting the effort in.
I am and very active 14 year old and having this problem
Try a couple weeks of this and see if it helps. Consider strengthening the knees too and seeing a therapist for that.
How about when the pain is primarily behind the knees and one cannot bring heel to buttocks when standing as one holds ankle?
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
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 love that he mentioned Jiu Jitsu!!! Im searching for help for a Jiu jitsu student!!
What are you looking for? Happy to help!
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.
thank you, thank you, thank you
You are very welcome
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 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.
a
I hurt my right knee a couple of year ago and I can never sit like that again. Used to be easy for me. Now it hurts so much.
Start at a higher level with a pillow
I 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?
It really helps ❤️🔥👍
Nice!
Does this work for arthritis?
Your a genius! -thanks so much
You're welcome! Thanks for watching.
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!
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,
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
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.
wow super tip, thank you
you are very welcome and thanks for watching
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.
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
Thank you so much!
You're welcome!
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.
How many times should we do this before we see some improvement
2-5 x per week for about 2 weeks+
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?
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!