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  • Do you get knee pain when squatting? Well, I'm going to show today, it's time to stop

  • blaming the knees, and start looking elsewhere.

  • What's up guys? Jeff Cavaliere, ATHLEANX.COM. A mid-week video. Whaddya' know, right?

  • This is sort of an idea I've had on my mind for quite some time was, What if we started

  • to put out a couple more videos? What if we did 2 a week?

  • Now, if you guys like that idea, let me know below, and even drop some of the ideas that

  • you'd like to see, and maybe we'll start making some of those videos.

  • That being said, I thought today was a great chance to talk about a real common issue,

  • put on my physical therapy hat,

  • and talk about something that I see come in front of me all the time, almost 90% of the

  • time with athletes that I train, is knee pain.

  • Hardly anybody can get through leg workouts without having some sort of knee pain. But

  • the big factor here is, what are you blaming it on?

  • Most guys will say, I have bad knees. The fact of the matter is, the knee joint itself

  • is sort of what I call a consequential joint.

  • Meaning, it's a joint that's stuck in the middle of the ankle and the hip, and has to

  • deal with the consequences that those 2 joints can do to 'f' it up.

  • Ok. That's the fact of the matter. It's really, there's another analogy of a train on a track.

  • The knee sits in the middle of the train track.

  • And it just sort of, if the track is messed up, the track is messed up because the ankle

  • is moving it or the hip is moving it out of whack.

  • So, when we squat, one of the problems I think most guys have is a big issue up here in the

  • hip, not having the right mechanics of the hip in order to stabilize and allow the knees

  • to track in line the way they should.

  • So, my best tip when you're doing the squat to fix knee pain, almost instantly. You'll

  • see if you do this tip, you'll do a squat regularly, you'll feel knee pain.

  • You do a squat with this, you should feel the pain significantly go away if not totally.

  • You got to get under the bar and start by getting your elbows pointed downward.

  • What this does is, it sort of acts to stabilize the mid back which will set it up and make

  • it easier to stabilize the low back.

  • Alright. We're dealing with a kinetic chain here. So, by digging the elbows down and into

  • our sides, we have already stabilized the upper back/mid back.

  • The tip is, at the time that it comes to go into your descent, you're going to pull down

  • into the descent.

  • You're going to actively contract your hip flexor, your solas muscle, to get you down

  • into that.

  • So, what does that mean? Before you do a rep, if you were to push up here on your hand,

  • you're going to feel as if you got the resistance.

  • You know what the activation of the solas feels like. You're going to try to recreate

  • that.

  • So, not only by pulling down with the hip flexors are you going to stabilize the hips,

  • but you're also going to get other muscles out of it.

  • So, let me demonstrate what I'm talking about. If I get under here, ok, the first thing I

  • do is dig my elbows down into my sides.

  • Ok. Head is up, elbows dug down in here, and then, I'm going to go and pull myself actively

  • downward into the squat.

  • So, I activate the hip flexors down, and then I come back up.

  • Ok. I squeeze them down, and I come up. Ok, again, down, and up.

  • Ok, so what I'm demonstrating here is that that active contraction, what it does is,

  • it gets the leg firing the way it should, the knee contracts where it has to.

  • And we don't involve and get muscles like the tensor fascia and all these other muscles

  • on the outside of the thigh to kick in artificially.

  • Which is what is going to happen if your hip isn't stabilized because it's got to get the

  • stability somewhere.

  • The problem is the TFL is going to pull the knee out of whack, not in the direction it

  • needs to stay.

  • So, a second benefit. When you actively pull down, think about yourself as loading a spring.

  • When you pull down, you're loading that spring so that it can unload and actually help to

  • propel you out of the bottom position of the squat.

  • So, you're actively loading the spring, have that concept in your mind too. Load the spring,

  • come out of it.

  • One final tip. If you have a hard time feeling the sensation of pulling down, you want to

  • set up a couple of bands in the squat rack.

  • Reach up here, grab them ok, up high. Grab them up high. Now, in order to get down into

  • the squat, I'm going to have to actively pull.

  • So, I pull the bands down with the hip flexor contraction. Pull down. Pull down. Pull down.

  • By pulling down into the hip flexors, I push my butt out behind me.

  • I get the knees from tracting too far over the toes, and I stabilize the back because

  • the hip flexor solas attached back here in the lower back.

  • As soon as you contract it, it stabilizes all the lumbar segments here so that I'm in

  • a good position to go.

  • So, guys start trying this. Put this into action. Do it without a bar. Go there if you

  • have knee pain, do your traditional squat. Then, try to actively contract as you go down

  • right here through the hip flexors.

  • If you want to see what that feels like, try the band, or just hold your leg up and actively

  • contract your hip up to see what that contraction feels like so you can reproduce it when you

  • get under the bar.

  • Guys, like I said, if you like, especially if you like some of these more, we call them

  • the nerdy videos, but it's the PT application of strength here.

  • Putting the science back in strength. If you like this, let us know, tell us some of the

  • other issues you want to see us cover.

  • And I'll start cranking out 2 videos in a week.

  • So, guys, if you haven't already, and you want to start training smarter, and harder,

  • head over to ATHLEANX.COM and grab the 90-day training program.

  • It's not just strength training guys. It's strength training with a purpose, and it's

  • strength training with some science behind what we do.

  • So, I will see you guys this week. Got another video coming up, and I will see you guys on

  • Team Athlean.

  • See you guys back here in just a couple of days.

Do you get knee pain when squatting? Well, I'm going to show today, it's time to stop

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B1 US squat hip pull pain strength track

How to Squat with Knee Pain - SQUAT FIX!! (Knee Pain No More!)

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    呂子暘 posted on 2018/01/07
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