Fixing Knee Pain Pt 4

Hey Everyone,

Today’s class was all about squatting more to prevent knee pain. Now I’m not talking about having knee pain and your solution is doing a Smolov because that would be absolutely insane. What I’m referring to of course is beginning to increase the repetition and weight of your squats once you’ve perfected the form of the movement.

When it comes to training you need to be aware of the quality of your movement and the integrity of the program. Most people when they have questions about knee pain or squat pain they ask you about the form first. To give some clarification, when we think of training we only think of the training program. We fail to think about the recovery and the amount of weight we’re lifting. If you’re not eating right, stretching properly or consuming enough water this too could contribute to not just knee pain, but the overall pain in general.

Example let’s say your knees are popping. It may be a form issue and you could be severely quad dominate. Your quads could be excessively stiff which means you have some structures on the patella that are rubbing against each other that could be causing that popping sound. A clue could be to shoot your hips back and “wallah” the pain leaves, however, that would only be remedying the symptom, but not eliminating the problem.

Basically, what we’re trying to say is you need a coach that is really going to commit to you long term and it’s something I’m very passionate about in helping people fix. This week I'll be hosting a small workshop at SPSC's second location and the original location at  St. Petersburg CrossFit where I'll be implementing some of these techniques on the members. For booking, you can email Nicole@spscgym.com to schedule your free consultation. We'll be working with mobilization and other techniques to help your squat. Also if you're looking for someone to remedy your knee pain, look to our friends at Shoulder Pain St. Petersburg. They specialize in soft tissue and adhesion release techniques that are by far the best I've ever seen.

This post is brought to you by http://elevatestpete.fit 

Fixing Knee Pain Pt 3

Hey guys,

this is the third installment in regards to fixing knee pain. It’s safe to say that squatting regularly has increased for many athletes. CrossFit Gyms, Olympic weightlifting clubs and powerlifters are increasing more lately due to the recent success of CrossFit over the past decade. Choosing a coach with an established reputation, passion to help clients and help you become more functional with your fitness is imperative to begin fixing many of the issues you may have with your squat.

My friends over at CrossFit St. Petersburg have a very established program that really assess the human body. They start you with an on-ramp program that will really assess your faults with your squat, press, and deadlift. After that they will begin working on your mobility, performance and foundation when it comes becoming a more fitness functioning healthier human being. With that being said after finishing your fitness consultation with your trusted trainer you should ask what stretches or exercises you should work on moving forward to remedy some of your knee pain. Below are two more stretches (I promised I would give them to you)

 

1.       – Spider-man Stretch

Very similar to the Kneeling Hip Flexor Stretch I mentioned in last post you’re going to take a very wide lunge and begin driving your hips downward. Keep both hands firm and planted to make sure you do not lose your balance, but after that rotate your torso and point one arm upward to the sky and hold.

 

2.       Hip Flexor Mobilization

This last stretch requires a tool called a foam roller or a lacrosse ball. You can find these at your local sporting goods store. Take the lacrosse ball or foam roller and gently place it into the crease of your hip. Be careful, as this is a very tender spot and depending on your soreness, flexibility and stiffness it could be very painful if you press to hard. Use your arms to alleviate the pressure. Roll on the roller or lacrosse ball to break up some of the tissue. Once you do find that spot that is really tender try to apply pressure as needed to release that tightness!

Fixing Your Knee Pain pt 2

Hey Everyone, 

Let’s talk about individuality within the squat. Following up with my previous article I touched on ankle mobility, knee pain and deep squatting with form over intensity. For example, as you get bigger, stronger, you need to start working on one legged squats.

 If we take a look at ACL or MCL tears a little deeper we notice often the injury occurs when the athlete is moving around or landing on one leg. Everything stems from another and the goal would to be begin working on the basic elements of the squat to really set a strong foundation. We need to move well double and single leg before moving forward with the intensity. When our priorities are performance over intensity then we will really start to optimize you as an athlete.

Let’s move forward with working on your hip mobility and things that come up when addressing your squat like butt winks, knee pain, rounded back or stiff hips. Having a tight, pinching feeling at the top of your hips may be a huge sign of stiff hips. I’m going to recommend 4 Hip Flexor Stretches to Relieve Tight hips. 

1.       Kneeling Hip Flexor Stretch

First I want you to take a lunge, lift your arms directly above your head, drive your hip forward and sink your knee into the ground. This will begin to stretch the iliopsoas muscle. This muscle is one of the main hip flexors. Use caution as if you’re experiencing hip pain you may need to ease into this stretch. Try using a soft pillow or yoga mat to really soften the landing of that knee to the floor.

 

2.        Pigeon Stretch

Squatting is a full body, movement and while some people will only thing it’s “leg day” we have to understand that back squats include a lot of the other muscles. Now this stretch is a tougher one that the kneeling Hip Flexor Stretch, but try to bring your heal in front of your leg. Depending on your mobility this can be tough. Try using your arms in front of you to really gauge how much pressure you’re going to be able to use.

This entry is getting a little long so what I’ll do is finish up these stretches tomorrow for you to read as well. 

Fixing Knee Pain Pt 1

Hey Everyone,

This is my first post as an up and coming sports therapist. I’m a sophomore at the University of Florida, but throughout this process, I wanted to share my notes and studies. This blog will cover an array of things in regards to fitness, health, nutrition, lifting, mobility, deep squatting and more! My first topic I wanted to cover is deep squatting.

Often the thought of deep squatting is bad for your knees. This statement isn’t true at all. In fact, it may be an issue with the form of your squat, with the addition of your ankle mobility and hip mobility. Check out Ankle Mobility for Squatting w/Dr. Aaron Horschig http://daily.barbellshrugged.com/fix-your-squat-part-1/ . Let’s look at a couple of suggestions when it comes to fixing your stiff ankles.

Try reaching out to your nearest Soft Tissue Specialist or chiropractor who really knows the body. There is no need for adjustments, but try asking your doctor about adhesion, scar tissue and ways to make your ankles more mobile. This is could be a great starting point (besides the hips) to begin remedying your knee pain.

The big thing that I want you to be aware of is obviously your form. I’ll go into deeper into this later, anatomically speaking your ankle joint is not straight 90-degree ankle, but it’s actually turned a little bit. When it comes to form you should always prioritize form over the amount of weight that your lifting with. Let me explain in very basic terms. You may be naturally very strong, but you should place that on the back burner for a bit and really execute on the form of your squat. This begins to start with your form and once you really execute on the form of your squat you will truly see the potential of your squat go up in numbers much quicker than you squatting with a rounded back, buckled & pain filled knees.

I want to challenge you to boost or maximize your current abilities and really focus on reaching the depth of your squat. Let’s fix the movement, work on your ankle mobility and THEN add a little weight ;) 

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