The Drop Squat (Knee Eccentric Strength Training)

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The knee is critical to everyday pain-free movement. Knee's like your hips and back take a an immense amount of load and naturally breakdown over time. The knee is the second largest joint in the human body and ultimately gets surgically replaced more commonly than any other joint.
The story I hear the most common in my practice is that I am active because I walk and run a lot and so my knees should be fine right?
Actually the more you walk or run the more load that is actually placed on your knees! The body has to respond to this load and it eventually tightens the knee myofascial system. This myofascial scarring generated over a long time cause adaptations that eventually tighten up your leg muscles and reduce mobility which ends up in pain.
That's when I get to see you! So let's try and prevent that from occurring and deal with the tightness before it causes pain.
An equivalent story that I tell my patient's is to imagine that you are a 60 year old car (Circa 1958) and that you have a hard time getting up and down hills. Nobody would ever assume that using the car more would fix the car, it actually just breaks it down quicker.
So when the patient declares; "I am going to walk more and that is going to heal my knees", we can all see the fallacy in that thinking.
The human body doesn't get better with more usage (load), you have to fix the dysfunction (lack of MOBILITY!) as to why it hurts in the first place.
Hence today's blog: Knee assessment with the Squat and Lunge;
Video Content:- Eccentric Strength Training (Drop Squats) technique and benefits.
Start slowly and gently. You are not trying to torture the kneecap tissues just stimulate them and release the scar tissue. There should only be discomfort and not pain. Work up to 3 set of 12 repetitions. This exercise can be done daily or 2-3X week. If you return to the area after a couple of days and it is still very sore then take another day or two off. Reuse the squat and lunge test to determine if you have released the area effectively.
Research has shown that a committed daily practice of 3 sets of 12 reps daily for 12 weeks will reduce knee pain and improve strength. Good luck!
•Normal vs. Abnormal Range of Motion in squat and lunge.
•Everyone should do the squat and lunge assessment and see how well they perform them. Ultimately you should be able to bend into a deep squat with very little pressure or stretch on the knee. Likewise your lunge should be pain free and with very little stretch and instability. The lunge is a much more dynamic test than the squat and thus will challenge you more. Your lunge should be steady and pain free.
•A point worth remembering is that to have healthy knees you must have healthy mobile pain free hips. The hips control knee stability in the lunge and in general all weight bearing activities. If your curious as to whether your hips are functioning well than go back and review our hip videos.
•Associated Disorders: General stiffness, arthritis, bursitis, tendinitis, tendinosis, Patellar tracking, IT band syndrome, runner's knee, jumper's knee, osgood-schlatter's disease
Make sure to circle back and watch our knee cap treatment and knee stretching videos to get a complete understanding on the basics of home knee therapy.

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Hip width or whatever you find comfortable

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