Knee Pain With Exercise SURPRISING CAUSE and HOW TO FIX IT
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Let's talk today about knee pain. If you've been lifting for any length of time,likely you've had some sort of knee pain or might have knee pain in the future if you'renot doing the right things. Guys, knee pain can debilitate your leg workouts.I know. I've suffered from it, and I know what it can do to your legs when you're tryingto squat and especially squat heavy. So, what I want to do today is first of allcover a couple of the reasons what might be causing your knee pain
because that's going to be important to understandthe difference, and then show you one that I think is really common especially for guysthat train and lift weights. So, if we look here, we've got our boy Raymond,and we've got our skeleton, so what you'll see is that in the knee we've got a lot ofdifferent sources of pain. Now you guys have probably heard about ACLpain and MCL pain and LCL, right. Well we're talking about tears really because those are ligaments that get injuredsports most often. The ACL and PCL are inside the knee.
The LCL and MCL are going to be on the insideand outside of the knee, and basically, that's just one source of injury but we've also gotosteoarthritic changes that can happen where you actually get degenerative changeson the bone, the bone on bone area, or on the underside of the patella here that grindsup against the femur. We could talk about that in a second. We alsohave meniscus issues. Guys talk about that. It's the cushion between the two bones here,the tibia and the femur, that gives us that space between the jointthat can wear down or tear. But I find that the most common injury that we get when wetrain,
our inflammatory conditions from overuse ofthe patellar tendon. So, the patellar tendon, this is what you're seeing right here,ok. And what it does is, it runs over the patella,here it holds it in place, and you can get inflammation of this a lot of times causingpatellofemoral issues, we've heard that before, and it impacts thetracking of the patella when your knee goes into flexion extension. So, as we flex the knee and extend the knee,you want normal mechanics of the patella so you get this glide.
And it glides right in this groove right here.You can see that it's supposed to glide right in this groove. But what will happen is, it starts to getout of position. Well, guess whaté This isn't a knee issue. I've talked about this before,this is not a knee issue. The knee is a train, and this is its track.Here, and here. So guess what happens when the track gets twistedé The knee in the train goes flying off thetrack. So, when you start looking and focusing all your efforts on the knee pain and tryingto, you know, cure the patellofemoral issues,
or try to cure your patellar tendonitis, andyou're not paying any attention to the track, you're way off track. So, what you want to do is, you want to startlooking for the source and the cause of your knee pain because most often, 99 percent ofthe time, the source of that is going to be somewhereelse. And when we look at this, it's either going to be the track at the bottom, whichis going to be controlled by your ankle and foot, or, the track at the top which is going tobe caused by, or controlled by the muscles
Knee Arthritis Stretches Exercises Ask Jo
Hey everybody, it's Jo and Remy. She'shere to help me out to show you some Knee Arthritis stretches and exercises. So let'sget started. The main muscles around your knee are your quad muscles, your hamstring muscles and your calf muscles. So we're gonna stretch and exercise those. Let's start offwith the calf muscles. Just kind of putting your feet out in front of you. The one thatyou're not gonna stretch, you can kind of pull it up close to you in just a comfortableposition. If you've got a strap, that works great, if you don't, you can use a dog leash,or a towel, or even a belt if you have one.
so take the strap and put it around the ballof your foot, not on your toes, not way down, but right there so it doesn't com flying offand hit you in the face. You want to relax your foot and then use the strap to pull ittowards you. So give it a nice pull, nice stretch, not pain, just stretch, and holdthat for about 30 seconds. Then relax it down and do three of those. So pulling towardsyou and that calf muscle comes and crosses the knee, so you really want to keep thatnice and loose so it doesn't put extra pressure on that knee joint. The next one is gonnabe a hamstring stretch. So you can use a strap or, you can just do a stretch towards yourtoes. With that you want to keep your back
nice and straight. So you don't want to curl.Sometimes people want to curl down towards their toes. But then you're not really stretchingthose hamstrings. So keep your back nice and straight and just bend at your hip joint.And if you pull your toes up towards you, that kind of helps activate the calf and straightenout the leg so you're gonna get more of a hamstring stretch. So just kind of stretchingforward. You don't have to touch your toes. You can try if you want to, but again thehamstrings come and cross the other way, so it's really important to get those nice andloose as well so you don't have that pressure pulling on that joint there. So again keepingthe back nice and straight, lean forward,
hold it for 30 seconds and then do 3 of those.The last stretch is gonna be for your quad muscle. This one actually connects to theknee cap, so it's really important to stretch as well. You're gonna lie down on your stomachand use the strap again. One that has a little loop like the strap or the dog leash worksreally wall because you can put it around your ankle. If you can't lie on your stomach,if that's not comfortable, you can lie on your side, but make sure to keep that toppart of your leg straight down. Don't bring it forward, but try and keep it straight thewhole time. When you lie on your stomach, take the strap and put it around your shoulder.So you can be nice and comfortable. And then
just pull towards you. Now sometimes yourleg is gonna want to go out or in, but try and keep it straight up if you can so thatwill give you a nice stretch in the quad. So pull it towards you, hold it for about30 seconds, relax, and then pull ti towards you again. 3 times for 30 seconds. Now we'regonna go into the exercises after you get everything nice and stretched out. The firstone is gonna be a quad set. So that's strengthening the quad muscle on top here. Put your footstraight out in front of you, the other one you can kind of pull it up wherever it's comfortable.Sometimes you don't have that complete straightness in your knee, so it might be bent a littlebit like this. If you want to use a rolled
up towel as a target, you can. Some peoplelike to have that target to push down in to. Or you can just have it flat on the ground.What you want to do is squeeze that quad muscle to push your knee down onto the floor. Ifyou pull your toes up while you squeeze down, that'll help active all the muscles. So squeezingdown. try and hold it for 5 10 seconds and then relax. So again if you want to use thetowel, it just kind of helps give you something to push down in to. So holding again, 5 10seconds and do about 10 of those. The next one, we call a short arc quad. Using a rollis helpful cause you're gonna prop your knee up this time. If you don't have a roll, afoam roll, something like that, you can use