Knee pain and injury prevention when returning to exercise Pt.1 – Squats | Tim Keeley | Physio REHAB
#squats #kneepain #kneeinjury
Many of you maybe starting to head back into the gym - if not already! If you have had some time off from exercise, especially load (like weights and plyometrics) then launching straight back into gym work, running, group exercise classes and boot camps needs to be done with a bit of awareness around your mechanics.
This 4 part video series on knees will help you identify common biomechanical problems in movements that you can easily spot and help correct to prevent further injuries down the track. I will go through 4 main exercise movements inclusing Squats, Lunges, Step Ups and Box Jumps.
Usually people dont feel mechnical knee pain until a few weeks into a new routine with non-optimum knee movement. Too many weeks of exercises with a knee rolling in, and then with load can lead produce stress on the knee tissues and eventually pain and injury. This will definitely put a road block in your training - that you have so long yearned to get back into. Don't let this happen to you!
PART 1: SQUATS
What you are looking for is knee tracking problems. You have probably all heard this before but I am here to re-iterate how important that rolling knee is and why you should make sure it doesn't happen. If you can't correct you technique it maybe a hip weakness problem that you should go and see your Physio about - to get the right hip stability and external rotation strengthening exeicses on one leg to improve it.
Stay tuned for Part 2: Lunges.
β Physiotherapy Clinic: physiofitness.com.au
π Telehealth Online Video Physio Consults: physiorehab.com/skype
π₯ Online Injury, Surgery, Mobility + Strength Rehab programs:
physiorehab.com/programs
π Face-2-face and Online Courses for Allied Health Professionals:
physiorehab.com/courses
Physio Fitness | http://physiofitness.com.au
Physio REHAB | http://physiorehab.com
Facebook: http://facebook.com.au/physiofitness
Instagram: http://instagram.com/physiofitnessaus
#squats #kneepain #kneeinjury
Many of you maybe starting to head back into the gym – if not already! If you have had some time off from exercise, especially load (like weights and plyometrics) then launching straight back into gym work, running, group exercise classes and boot camps needs to be done with a bit of awareness around your mechanics.
This 4 part video series on knees will help you identify common biomechanical problems in movements that you can easily spot and help correct to prevent further injuries down the track. I will go through 4 main exercise movements inclusing Squats, Lunges, Step Ups and Box Jumps.
Usually people dont feel mechnical knee pain until a few weeks into a new routine with non-optimum knee movement. Too many weeks of exercises with a knee rolling in, and then with load can lead produce stress on the knee tissues and eventually pain and injury. This will definitely put a road block in your training – that you have so long yearned to get back into. Don’t let this happen to you!
PART 1: SQUATS
What you are looking for is knee tracking problems. You have probably all heard this before but I am here to re-iterate how important that rolling knee is and why you should make sure it doesn’t happen. If you can’t correct you technique it maybe a hip weakness problem that you should go and see your Physio about – to get the right hip stability and external rotation strengthening exeicses on one leg to improve it.
Stay tuned for Part 2: Lunges.
β Physiotherapy Clinic: physiofitness.com.au
π Telehealth Online Video Physio Consults: physiorehab.com/skype
π₯ Online Injury, Surgery, Mobility + Strength Rehab programs:
physiorehab.com/programs
π Face-2-face and Online Courses for Allied Health Professionals:
physiorehab.com/courses
Physio Fitness | http://physiofitness.com.au
Physio REHAB | http://physiorehab.com
Facebook: http://facebook.com.au/physiofitness
Instagram: http://instagram.com/physiofitnessaus
){kind=link}
Bro I am 18 having knee problems while squatting. I thought something was wrong with meπthanks so much for this video
Funniest thing here is when 0:30 she is flexing here inner thigh, internally rotating at the hip standing and waiting for him. Terrible standing posture throughout the day also shows up as a weaker adductor /inner thigh muscles because you basically standing on one leg for most the day.
Thank you. This was very helpful.
My right knee has "popped out " a few times. Last time about 2 years ago. Now if i put weight on it. It crunches, i mostly have no pain.i tried 3 squats and it hurt. I need to try your technique. I'm currently terrified of squats because of my knee
Hello,
Great video, I learnt a lot in those 4 mins.
However, I just started gym without any great knowledge, and I was doing leg press machine with 27 kgs for a week straight, I am a student and cant afford a PT, so I watched all kinds of videos before starting.
But now only after a week, my both knees are painful when sitting/squatting, so I stopped the exercises, as it was an obvious sign that I was doing it all wrong.
Now I am trying to figure out how to do it right and get relief from the pain I already have. Please help me out, thank you π
Thanks so much, Iβm new to the gym & I found this very informative & helpful!! ππ½
Been squatting heavy for 13 years and never always noticed my right side was slightly weaker causing my knee to roll. Just like you said, it never caused me an issue before so never worried about it but for the last year itβs caused me pain in that knee, Iβm gonna give it some rest then apply all your tips, thank you!
Thank you sir last two weeks ive had knee pain after leg day and its very painful when i bend my knees i saw this tried to do a squat and i saw that i make the mistake you were talking about and when i correct my position i feel less pain when squatting so Iβll try to rest some days till my knees feel better and focus on the right form next time i do squats
Thank god i thought i had a condition or something glad you had a answer for my problem!
My leg killing me of pain
So basically I straighten my feet right? π
If I straighten my feet, I can't squat for anything.
Iβve been working out with heavier weights for about five months, lately i started feeling stress in my knees and elbows, sometimes like a needle, sometimes just tired like theyβre worn out. Is it caused by bad forms? Or maybe i havenβt been stretching and warming them up before exercises
Best video on the subject
This what happen to me πππππ
Great video
I have meniscus problems but I love the Bulgarian split squat, can I still do it with this problem?
One day my knees suddenly started hurting i thought it was because of football. I went to the doctor he did an x-ray and examined my knees and told me everything is okay..After a few days my knees pain vanished.. I don't Know how it vanished i guess because it was because i reduced playing football for a month and my knees got recovered but today was my second week at gym and i did a leg workout and my knees are hurting again… please can you tell me what's the matter and what should i do
The voice too low π
My knees hurt sir the way you are squatting. DoI have to build up my quads? Thanks