I never leave TH-cam comments, but I have been dealing with knee pain following a dislocation 25 years ago. I've seen countless docs and PTs who offered little practical advice, and this video is hands down the most helpful info I've gotten in all that time. Thank you, Eric!
oh thank goodness i found this! i’ve had my knee dislocate twice in 2016, once in 2017, once in 2018, and just recently it happened again, i’m finally tired of it 😭
As a knee surgeon, I'd say that you might have a patella realignment surgery. After 1st episode of dislocation we indicate patelofemoral ligament reconstruction. Not sure about your image findings such as Tomography or MRI. TNX for your post.
One of the real beautiful parts of your presentation is that sometimes you misspeak, and naturally fluidly self-correct and leave that process in the video without editing it out or retaking it. For whatever reason it's very satisfying as a viewer, makes you seem genuine.
Hi Coach Eric Wong, I just wanted to let you know that I really enjoy your videos for many many reasons. 1. You are very calm 2. Well read in your field. 3. Humble and soft spoken, although Confident but not arrogant. 4. You speak very clearly, explaining in detail. So keep up the good work. Wish you the best in your life and career.
For the first time in the last two years of struggling with patellar tracking disorder I have completed a squat without sharp pain, grinding, or snapping noises. All due to the fact that I finally understand metatarsal pressure and how important it is when it comes to supporting the knee. The insight from this video has provided me with so much relief physically and emotionally, and I thank you for your work Coach!
Nice work! Thanks for trying it out and keep us posted on your progress. We appreciate the trust. Let us know if you need additional support :) - Coach Joshua, Team PM
I've been in physical therapy for this issue forever. Like you said it was all about the knees and above. I tried the exercises for proper metatarsal pressure and I already feel so much better. Thank you!
You are an Angel sent from Heaven man. I had really bad achilles tendonitis and no exercises were helping me until I came along your channel. Immediately helped the pain and keep improving!
I’m here again because I did what you said, got better, then stopped and I’m having issues for not continuing my exercises! Thank you for your knowledge!
Welcome back! You might need a more advanced program. Check this out as it will drastically accelerate your return to full function: www.precisionmovement.coach/yt-knee-recovery-program - Coach Joshua, Team PM
Wow, already my knee is feeling better. I have what I suspected was patellofemoral instability and was having trouble walking today. After doing these exercises just 1 round it’s already feeling better. How does this not have 4M views already??? Thank you so much! Please keep doing videos like this, so helpful!
I am a gymnast with diagnosed patellar tracking. I get lots of random flair ups where my knee hurts and it feels uncomfortable to walk. I am happy I found this video and cannot wait to try. Thank you for everything you do!
There are a lot of resources out there for a particular problem such as this one. Most of them say the same thing. You are the only one I know so far who considers the issue not only where it manifests but addresses the adjacent joints also. Thank you so much!
I hurt my knee 4 months ago and was just recently diagnosed with an IT band injury and patellar tracking. It’s been so discouraging because I haven’t been able to work out due to my pain, and I’ve put on weight. Your video was far more informative than my doctors appointment. I will try your exercises tomorrow, I hope they will help. Thanks for posting!
@@ed4262 unfortunately nothing has helped it. I have another appointment with my orthopedic doctor soon so hopefully he will order me an MRI to see what’s not healing.
Wow, so helpful. I'm a professional dancer (latin and street styles) and have been experiencing right knee and right side of my lower back pain. I have bow legs and I often feel a disconnect from my inner thighs and my hamstrings too. I love that you emphasize finding stability from the ground up!!!!!!! YES. Can't wait to start working smarter with your help! Appreciate you.
Thanks so much for following along. That kind of pain really sucks and we want to keep you dancing for as long as possible. Our content can definitely help you to progress. Consider doing these programs: www.precisionmovement.coach/knee-pain-solution-yt www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
SPOT on with everything based on personal experience and years struggling with this. Another problem for me, and maybe the cause of some of the outter quad tightness, was too much hip external rotation, and almost NO hip internal rotation. This affected my gait. This stuff is all so linked and complicated so thank you for your analysis and helping people!
Hi Coach Wong. I am looking forward to these exercises. I just did a little and I can tell I have some weak muscles and much work to go. I am very active with exercise and a lot of road biking, have even lost about 20 pounds recently, but the patellar problems keep coming back. And I have stretched so much that I think I am getting beyond that point of it helping tracking problem with stretching alone. I am 51 yrs old and have been struggling with this patellar problem for about 26 yrs. I had the realization just months ago that these problems all started shortly after an ankle sprain. All this time I have focused on the knee or the hips, but when I heard a guy mention stiff ankles can cause knee problems my mind immediately went back 26 yrs to that sprained ankle episode. I am super excited to do these exercises. Anything to keep from having to go under "the knife" will be awesome. I plan to let you know how it goes.
Hey! I’m a division 1 swimmer and my main stroke is breastroke.. I went from training 10 hours a week in high school to 20 hours my freshman year last year.. because of all the breastroke and squatting in the weight room I had such severe knee pain it hurt to just walk up and down the stairs. Later my freshman year I got X-rays and found out I had patellar maltracking:( this video helped me so so much and I can’t thank you enough! I spent countless hours in PT and the trainers couldn’t figure out what was wrong with me for months!!
I'm glad that you figured that out and now you can do something about it. As a breaststroke specialist I encourage you to also work on your hip internal rotators and adductors. Check out this material: www.precisionmovement.coach/hip-internal-rotation-exercises/ www.precisionmovement.coach/technique-hip-internal-rotators/ www.precisionmovement.coach/hip-external-rotation-exercises/ www.precisionmovement.coach/adductor-mobility-strength-drill/
Thank you, thank you! Doing metatarsal pressure alone relieved some of the pain. I hope to continue doing your exercises and see the results down the line.
Subluxation of both patellars since birth (deformities) plus total dislocation, multiple surgeries… at 46, I’m excited to try these. I have been told by a trainer I have an extremely tight IT band… and for PT, the old school “ concentration of only the VMO just never seemed to be enough. Thank you helping us understand the connection of ankles/feet/knees/hips!
We are here for you. Try these out as well: th-cam.com/video/UnP2HFcr7FY/w-d-xo.html Also, consider doing these programs: www.precisionmovement.coach/hip-pain-solution-yt www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
so basically your entire existence is an issue for your knees. Thank you so much for this! It might be obvious for some people but even tho I knew some things you explained I guess I needed someone to make me remember that.
I’ve been dealing with knee & feet problems since March 2020. Chondromalacia patella, fat pad impingement and tendinitis all in my knees as well as bi lateral plantar fasciitis. My knees click and crack 24/7. All physical therapist & doctors are giving up on me because I’m not getting better. I’m trying so hard to be healthy for my senior basketball season but I’m losing hope. Hopefully your my savior.
I wish I could give this video thousands of likes. Simply amazing and immediate results especially with metatarsal focus. I've had acl tears in both my knees and sadly its probably due to ignored technique in athletics mixed with flat feet and valgus pressure in the knees. I've been struggling with patellar tracking disorder lately and probably do to, again poor technique, as well as overuse. These exercises and mobility/stretching regimen are giving me life and quality of life back when I was struggling with walking and getting extreme/acute quadricep tendonitis.
Yusssss! Thanks so much for following along and for commenting. It makes our day to read this. Keep us posted on your progress and let us know if you need more advice or assistance :) - Coach Joshua, Team PM
Hi its Amit from India. Petellars are not alligned in my knees, it happened after a car accident followed by a harsh fall during a long marathon.... your video is very informative and i will do these exercises ...i am already doing some... i ll add these too.... thank you so much for making this video.... it seems i will start to walk very soon...may god bless you
This is perfect! Exactly what I need! I need to get the MRI looked at by the ortho......but these exercises in the meantime will only help my clearly weak leg muscles
Hi Dr. Wong, I had an mri after 6 months of knee pain and was told I have mild (ha!) patellar tracking and a 3cm popliteal cyst. My chiropractor ordered the mri. The pain is incredible, I am bow legged and wonder if this contributed? I am going to start these exercises & pray for the best. Love your calm and confident manner.
excellent explained!!!! thank you!!! unlike other experts, you gave us a global perspective of this issue, thanks! Very useful, learned a LOT! from your explanations and demo!
I have almost no pain in my knees, but my heels are significantly stronger than the fronts of my feet. I did your exercises today, and immediately noticed the weakness in them. Just by standing still and focusing on the metatarsils, there was some soreness as a result. I take that as a good sign.
Thank you so much this is the best video explaining this! I had right knee replacement in August and due to the left taking the brunt through my recovery I had issues on non surgical Side and mri said I have patellar Alta. My therapist also noticed the tight vastus muscle and would massage that area. I couldn’t so exercises on both sides in the beginning due to my knee being so swollen and that was a mistake as I believe I caused a lot of muscle in balance and at the time was wearing flat Skechers with no support. I would stand and could feel my knee slipping which was weird. I did start exercises on the non surgical side which has helped alot now with strength and finally walking somewhat normal with my gait.as I am near 0 extension in surgical knee. Now have to work on this patellar issue
Going to try some of these. I can tell that at least two of them would actually be a detriment to my PTD, at least at first. The issue I have is that my kneecaps will shift out of place completely at random, then the joint buckles because it can't support body weight without the stabilizing of the kneecap there. Painful doesn't even begin to describe it. But I would like to at least try to keep my knees in place. So thank you for posting these exercises.
Thanks for trying it out. These exercises are a good start. The Knee Pain Solution program can help you even more: www.precisionmovement.coach/knee-pain-solution-yt - Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for letting me know. The only time my knees actually hurt is when the kneecap shifts and the joint goes out. Otherwise, they feel fine, just wobbly.
I'm new to this community and may I say thank you for how detailed your knowledge is?! I've never heard the term "Metarsal Pressure" before today and as I applied the technique as you explained it, I felt weakness in my hamstrings! Wow! Of course I've subscribed to your channel and look forward to correcting bad movements after many years of standing as a cosmetologist. Thank you!!!
I have had clicking knees on and off for a while. It had gonna away when I got into running about a year ago but I just ran my first marathon and the clucking has returned and my legs are in knots... Thanks for the exercises and the great demos!
This is easily one of the best channels I subscribed. This video is a calm, systematic and complete addressal of a very common problem for most people, especially for those who Squat
Big, unique, central problem discovered! I'm so glad I found you!!... You are so helpful (Bonus: You sound like Keaneu Reeves!) I've been battling a bundle of related issues that are affecting my ability to play the sport I love. I don't know how to improve my metatarsal pressure on the affected side because I had a modified joint replacement in my big toe (failed hallux rigidus surgery called for the removal of the joint replacement screw). I have terrible patellar pain & other weaknesses to the point I now haven't played tennis in 2 months & I feel like I'm getting weaker. PT isn't helping. I now know it's because of this lack of stability & strength d/t my missing toe joint. Now to figure out how to overcome that but at least I'm now pointed in the right direction of cause while I fix all these resulting core & rotator weaknesses.Your approach is exactly what I need.
Glad that you found us! The resources in the video description can give you more ideas about how to address the root cause of your issue. Consider getting started on this program: www.precisionmovement.coach/foundation-for-movement-longevity-yt - Coach Joshua, Team PM
you got a new sub today. I enjoy your energy. calm assertiveness. well-spoken my friend. I have realized I have an unbalanced pelvis, my right knee, hip, shoulder, Elbow are all affected. trying to do everything I can to help my situation. how often should one train? it's a mix of cardio and strength training, yoga, Brazilian Jui Jitsu, I am trying to put on 40# of muscle, but am trying to fix my posture issues first. thanks again.
Thanks for your kind words and for the sub! It's a good idea to work on your structural issues 2 - 3 times per week to allow your body time to adapt properly. Regular rest is important. Make sure that your strength training is not counter to your structural work or else you will actually regress. Email us at hey@pmcoach.pro if you have any more questions :) - Coach Joshua, Team PM
Wow! This may be very helpful. I don’t think anyone else (for my providers) has named this. I appreciate your content and glad I’m subscribed. Congratulations on the (work you’ve done and your) subscriptions! Thanks 🙂
This guy is the best. I did some of the knees over toes program (paid for it) and it made my knee worse except for the walking backwards. His principles are good but this guy right here gives you things that will make your knee feel better.
Hi Eric, you are the best! God knows, I read everything about patella maltracking on the Internet since 15 days, and I didn't see anybody as informative as you are. Everybody directly says cut squats without any explanation. Squats and hiit trainings are my favourite and I never wanna quit it! I I was so sorry before watching you. I had PRP injection yesterday, 26 years old, female. And I am so decisive I will regrow this cartilage. As you said I have patellofemoral malalignment because patella slides to lateral facet. I will start from 30 degree squats and strengthening exercises. And then, do you think I can continue with squats with weights, squat jumps and lunges slowly?
Whenever i see your video it brings a different level of confidence in me. Thank you very much for bringing in such quality stuff in TH-cam. I had hit my knee 6yrs back and my life had gone upside down after that .Then after visiting orthopedic i used knee supporter for 6 months and physiotherapy for around 2 months and then i was almost 90% cured and leg pain didn't show up this many years. Now i dont know how but the leg pain has started again from last 2 weeks. I am seriously frustrated with the pain it doesn't allow me to do any task can you please suggest me how should i treat this now should i use knee supporter again or only physiotherapy will do the work.
Thanks for your kind words. Where exactly is your knee pain? Did the exercises in this video help? This article may help: www.precisionmovement.coach/knee-cap-pain-exercises/ - Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for the reply Coach😊 Yes i have been trying your meniscal tear exercise for about 3 days and i can say i got around 20% relief. The thing is my knee can totally bend without any pain or while doing squats and i can also rotate it all sides without any problem. But left and lower side of knee pains while pressing it and overall my lower part of the leg till ankle(sometimes even sole) gets sored just after walking for 5 minutes. If i wear a knee cap then the soreness and pain doesn't happen though. It makes me feel my knee is expecting a support which makes me very uncomfortable since i am only 29yrs old.
@@Krishnakumar-hn4qj keep up the good work! You will improve soon enough. Consider starting this program as it will help you to address your issues in a systematic way: www.precisionmovement.coach/lower-limb-live - Coach Joshua, Team PM
My MRI reports say, MILD JOINT EFFUSION SEEN EXTENDING IN SUPRA AND RETROPATELLAR RECESS,will this exercise help in my condition?? And do these signs say that i have chondormaletia patella because i can do my day to day tasks.
At 48 yo, I started experiencing knee "catching", clicking, and feeling like it was going to give out on me. An MRI showed that I have an MCL tear and a tilted kneecap. My doctor recommended patellar femoral strengthening exercises and use of a brace with a "C" buttress in order to avoid surgery. I'm going to try these exercises you have suggested and was wanting to know how many times a day should I do these and is it constant maintenance from here on out to keep the symptoms at bay?
Hi and sorry for the late reply. These exericses can be useful 2 - 3 times weekly. Regular preventative maintenance is going to help you stay healthy. How are you now? - Coach Joshua, Team PM
I already have quite a bit of degeneration on the medial facets of both patellas. Lunges are painful and cause inflammation. Any ideas of stretches or exercises for someone like me?
Hey, Thanks for letting us know about your issues. We are here to help. Get started on these exercises and also check out the resources in the video description, especially the Knee Pain Solution program. We are here if you have any more questions :) - Coach Joshua, Team PM
New to your channel. Years ago I didn’t realize that I got a small fracture in my foot while hiking (small jump from lil rock 🙄) Did not realize that I was pronating my foot until I started wearing my shoes out. At that point my knee was really aching. Went to Orthopedist doctor, who said to get inserts but didn’t really give me any stretching or exercises. It’s just gotten worse and I’ve also gained weight because of fibromyalgia. So I had a fall a couple months ago (twist and fall from a height) which exacerbated the knee. All the water on the knee is gone and the swelling. So they wanna put me in physical therapy doing the same old quad stretches. I think I’m going to just take a break from that and try your stuff which makes more sense especially since this all started from my foot in the first place!!! Thank you 🤞🏼
I like your approach! I have metatarsalgia though, so I cannot do the metatarsal exercises. Also, have to be super careful to use glutes on some of the lunges or else you're putting pressure on the quads which adds to the problem again.
i experience knee dislocation about 6 years ago and we did not seek for medical care due to lack of financial but right now i can still walk but so much walking and standing it pains my left leg is smaller than my right leg and my knees are not the same anymore. Can this still be fix? Or can i do exercises like this to help me recover? cause up until now it has never been checked because the lack of financial
These exercises can help so please try them out. The Knee Pain Solution program can also help: www.precisionmovement.coach/knee-pain-solution/ - Coach Joshua, Team PM
Back off if you feel pain. Only do an exercise if you stay in a pain-free range-of-motion even for part of it. Check out this article for more ideas: www.precisionmovement.coach/knee-cap-pain-exercises/ - Coach Joshua, Team PM
I've had knee tracking issues in my left knee. 2 years now and nothing has helped 😩 dislocated my knee cap at age 15 and never really dealt with it. Then in my 20s got heavily into exercise and had no problems. At 31 at a circuit training class went down into a deep squat towards the end of a tough session and knee went from underneath. Now the kneecap looks visibility pulled out towards outside of knee joint and always has a dull ache. Saw a specialist and he's diagnosed it as mal tracking and patellar tilt. Tried strengthening glutes, vmo, ankle. Tried sports massage. Tried hyaluronic acid injections. Tried deep stretching. Can't do all the things I love anymore 😩😩😩
Hello Coach Wong, I am so excited to start this program. After watching this video, I truly believe this will help me. I just received a cortisone shot in my knee today, June 29, 2022. How soon after receiving the shot can I start this program?
@@ebonydollady 1" - 1 1/4" will suffice. You can find them at most fitness equipment stores or online. Something like this will be great: www.amazon.ca/AmazonBasics-Resistance-Pull-Band-40-80/dp/B01FN7XCZ4/ref=asc_df_B01FN7XCZ4/?tag=googleshopc0c-20&linkCode=df0&hvadid=292974342943&hvpos=&hvnetw=g&hvrand=13879136417243583763&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1002451&hvtargid=pla-302629246932&psc=1 - Coach Joshua, Team PM
Hi thank you so much for these. All of these describe me to a t. Over-pronation with knees inward and chronic knee pain in both knees. I had a couple questions. How many reps would you suggest for the standing lunge? And this lunge movement will not further hurt the back knee since I have the issue in both? I have never thought about strengthening the bottoms of my feet. Should I try to maintain pressure on them as I walk to further train them? Thanks again for all of your videos. So helpful and easy to follow.
Try 3-5 reps and see how it goes. You can add reps once you become more comfortable with the material. It should not further hurt your knees as long as you use control and let pain guide you. Maintaining pressure on your feet with help greatly.
I will try it. I have pain in my left knee for the past 2 years. I already foam roll and strenghting the vmo muscle but nothing helps. Always pain after a walk or excersice. Loud popping when my leg extends and crackling sound. I hope this will help im tired of the pain..
I’m a professional BJJ athlete and struggle so much because i suffer from Patella alta and both of my knees have dislocated multiple times. It happened today again and hopefully this video will help me. I also have crazy internal hip rotation. My dislocation is always medially
Thank you for this. Three weeks ago I dislocated my patella by doing reverse lunges in CrossFit. It popped right back in place, but I still feel stiff. Can’t lunge or fully squat at the moment. Thank you!
Hi there,great video well explained. I’ve had problems with my knees for years and my doctor says I have too much movement in my knee caps and too much gap between the front and back of my kneecaps.I do a lot of walking 15-20,000 steps a day and they really hurt as do my lower thighs above my knees.Would these excerises help me? Many thanks
These exercises are definitely a good start. Also check out this article: www.precisionmovement.coach/knee-cap-pain-exercises/ Consider starting this program: www.precisionmovement.coach/lower-limb-live - Coach Joshua, Team PM
Loved the video! I suffer from Patella Alta, so I experience patellar tracking issues all the time. For me, a simple function like the flexion of the knee is a challenge if I am squatting or lunging. Do you suggest I push through the discomfort in the hopes that the pain will slowly alleviate or perform the exercises to the degree that I can withstand? I wanted to know if I'd see much benefit by not being able to fully do the exercises.
Listen to your body and respect the pain. Stop doing any exercise that causes pain or that you cannot modify in order to do in a pain-free way no matter how small the movement is. - Coach Joshua, Team PM
Hello Doctor Wong. Thank you immensely for your videos. I have already found a significant improvement with the exercises you. I have mobile flat foot a d the metatarsal pressure technique is helpful. My squatting has improved quite well with very minimal grating behind the patella. However when I extend my knees in open kinematic chain as in sitting, the patella grates in the last 10 degrees. It doesn't hurt though. I enjoy playing badminton. Is it okay for me to continue badminton as long as I keep strengthening work going? I'm also taking glucosamine.
It's great to read about your progress. Keep working on these exercises and your mobility will improve and you will maintain it for life. Also try these out: www.precisionmovement.coach/knee-cap-pain-exercises/ Have you noticed an improvement having taken the glucosamine? Badminton is safe for now as long as it does not cause you pain :) - Coach Joshua, Team PM
@@PrecisionMovementCoach thank you so much. Following another video of yours, I did some plantar fascia release with lactose ball. With just one session, I am surprised at how easily I can activate my intrinsic foot muscles despite having flat foot. Could you kindly explain the physiology behind this if you wouldn't mind please?
@@shwethakarthik1 Essentially those muscles are on your "radar" and you can better tune into them after releasing them. Also, releasing them improves the tissue quality further allowing you to activate the muscles better. This article should help you out: www.precisionmovement.coach/how-to-correct-overpronation/ - Coach Joshua, Team PM
@@PrecisionMovementCoach I have only started on glucosamine. So it’s only been a few days. Also with my badminton, I I’m not as regular as I was. Trying to get regular. I think the pain came on as I was playing nearly after a year. It was an ache that settled within 24 hours. Is it normal to have mild aches after the sport. Will it get better the more regular I play it
@@shwethakarthik1 it is normal to feel stiff and sore after performing an activity. Hopefully it gets better with time and as you address the root cause of your issues. We just release a new program that can help you out: www.precisionmovement.coach/foundation-for-movement-longevity/ Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM
You are welcome! The Strong Feet ROM Coach routine can help you to make sure that your feet muscles that aren't affected by your issue are activating properly despite your issue: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
Hi Eric, fantastic video. Congrats on your production, such clear and concise delivery of information. I will be certainly subscribing for more. I have been MRI'd and found I have Severe patellofemoral osteoarthritis with remodelling of lateral trochlear ridge, full thickness cartilidge loss over lateral trochlear ridge and adjacent trochlear groove from patella tilting. I was advised to see a surgeon. Do you think having a Lateral retinacular release of the patella would be advisable for a condition like mine or would you think that I could carry out a rehab program like yours to realign the function of the patella? Obviously the damage has been done. I am having a scope to clean a meniscus tear in the same knee so the specialist said that whilst they're in there they may as well perform that procedure as well. Thanks in advance.
Hi! Thanks for writing to us. Please start the Knee Pain Solution program immediately: www.precisionmovement.coach/knee-pain-solution-yt You may not need surgery. Keep us posted on your progress :) - Coach Joshua, Team PM
My patella was shattered 28 years ago. It tracks very much to the inside of my knee and hurts so horribly now. I cannot do a squat but will try other things after I get some tape to tape it over a bit.
Yikes. These exercises can help. Also, check out the resources in the video description for more ideas. Especially the Knee Pain Solution program. We are here if you ever need more advice or assistance :) - Coach Joshua, Team PM
Hey doc,liked your presentation very much. Last week I played football ⚽️ and I got twist on my knee. Now I am almost out of pain, but while waking I feel like the joints on the knee is like dislocating ( to side ways). How can it be cured?
Is the noise associated with pain? If not, it's typically nothing to be worried about. However, you can take a look at your knee alignment while squatting and see if you can clean things up there.
Dr. Wong, the split squat and the diagonal variation that you demonstrated in your video may presently put my knee in too unstable a position or may cause undue pain. Would you please suggest more conservative variation that I could perform please? Thank you.
Are you able to perform those patterns over any range of motion that is pain-free? It is ok to use nearby objects for support. Consider starting this program: www.precisionmovement.coach/shoulder-pain-solution-yt - Coach Joshua, Team PM
My patella is tracking medially instead of laterally. What would you recommend? It’s causing me so much pain and has lowered my quality of life. I was pretty active and had lifted weights for 15 years prior to this. I still lift but I can’t do any heavy quad work so now quads are weak. At only 35 years old, this is so saddening. Please help.
These are the exercises for you. If you are a premium ROM Coach subscriber then you have access to Knee Pain Solution which will help you to make the most progress. Keep us posted on your progress and let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
Hi coach Wong, I have suffered from patellar subluxation in my left knee for close to 4 years now. I play soccer and it’s happened probably 30+ times. I’ve gotten so accustomed to it that it can happen during a game or a practice and I can usually go right back in after a couple minutes. Do you think I should continue trying exercises like these or should I pursue a ligament reconstruction surgery?
Can you please submit your question to our resident orthopedic surgeon, Dr. Erin Boynton? You can click www.precisionmovement.coach/avoid-the-knife/questions/ to ask her your question. She answers questions every Thursday at Noon EST here: th-cam.com/users/ericwongmma She'll get to your question in a future episode.
Bro same is my problem i am playing ⚽ and my knee buckles and it clicks and pops after one and a half yr from injury i ve got my full flexion back but still the knee is stiff and buckles a little and pops without any pain
I never leave TH-cam comments, but I have been dealing with knee pain following a dislocation 25 years ago. I've seen countless docs and PTs who offered little practical advice, and this video is hands down the most helpful info I've gotten in all that time. Thank you, Eric!
Got you out of the shadows. Awesome! 😉 glad to be able to help.
oh thank goodness i found this! i’ve had my knee dislocate twice in 2016, once in 2017, once in 2018, and just recently it happened again, i’m finally tired of it 😭
Hello Rachel I got emotional with your comment, I have been dealing with Pain for 2 years. How is your pain in today's days?
Wow the foot pressure one. It still hurt lunging down but not as bad
As a knee surgeon, I'd say that you might have a patella realignment surgery. After 1st episode of dislocation we indicate patelofemoral ligament reconstruction. Not sure about your image findings such as Tomography or MRI. TNX for your post.
One of the real beautiful parts of your presentation is that sometimes you misspeak, and naturally fluidly self-correct and leave that process in the video without editing it out or retaking it. For whatever reason it's very satisfying as a viewer, makes you seem genuine.
Wow, thanks :)
Hi Coach Eric Wong, I just wanted to let you know that I really enjoy your videos for many many reasons.
1. You are very calm
2. Well read in your field.
3. Humble and soft spoken, although Confident but not arrogant.
4. You speak very clearly, explaining in detail.
So keep up the good work.
Wish you the best in your life and career.
That was a touching comment. Thank you for sharing!
Absolutely!
For the first time in the last two years of struggling with patellar tracking disorder I have completed a squat without sharp pain, grinding, or snapping noises. All due to the fact that I finally understand metatarsal pressure and how important it is when it comes to supporting the knee. The insight from this video has provided me with so much relief physically and emotionally, and I thank you for your work Coach!
Nice work!
Thanks for trying it out and keep us posted on your progress.
We appreciate the trust. Let us know if you need additional support :)
- Coach Joshua, Team PM
I've been in physical therapy for this issue forever. Like you said it was all about the knees and above. I tried the exercises for proper metatarsal pressure and I already feel so much better. Thank you!
Awesome!
You are an Angel sent from Heaven man. I had really bad achilles tendonitis and no exercises were helping me until I came along your channel. Immediately helped the pain and keep improving!
I’m here again because I did what you said, got better, then stopped and I’m having issues for not continuing my exercises! Thank you for your knowledge!
Welcome back! You might need a more advanced program. Check this out as it will drastically accelerate your return to full function: www.precisionmovement.coach/yt-knee-recovery-program - Coach Joshua, Team PM
Wow, already my knee is feeling better. I have what I suspected was patellofemoral instability and was having trouble walking today. After doing these exercises just 1 round it’s already feeling better. How does this not have 4M views already??? Thank you so much! Please keep doing videos like this, so helpful!
Thanks for trying it out and it's great that it helped!
You recovered ??
A heartfelt thanks for this.
Metatarsal pressure has been an absolute godsend.
Wonderful.
Thanks so much for trying it out and letting us know about your progress :)
- Coach Joshua, Team PM
Wow, I've had this for years and I've learned more about it within the first 3 minutes of your video then I had ever before
I try my best to deliver the goods. ;-)
I am a gymnast with diagnosed patellar tracking. I get lots of random flair ups where my knee hurts and it feels uncomfortable to walk. I am happy I found this video and cannot wait to try. Thank you for everything you do!
You are welcome and keep us posted on your progress :)
- Coach Joshua, Team PM
Hi, did you try it out? Any results?
There are a lot of resources out there for a particular problem such as this one. Most of them say the same thing. You are the only one I know so far who considers the issue not only where it manifests but addresses the adjacent joints also. Thank you so much!
That's what we do :)
I hurt my knee 4 months ago and was just recently diagnosed with an IT band injury and patellar tracking. It’s been so discouraging because I haven’t been able to work out due to my pain, and I’ve put on weight. Your video was far more informative than my doctors appointment. I will try your exercises tomorrow, I hope they will help. Thanks for posting!
You are welcome and good luck!
I see Y♥️U completely HEALTHY & ENJOYING LIFE AGAIN🎶♥️
Grace, has your knee problems gotten better?
@@ed4262 unfortunately nothing has helped it. I have another appointment with my orthopedic doctor soon so hopefully he will order me an MRI to see what’s not healing.
@@gracevirginia2434 I hear you on that Grace. Good luck. Think long term.
Wow, so helpful. I'm a professional dancer (latin and street styles) and have been experiencing right knee and right side of my lower back pain. I have bow legs and I often feel a disconnect from my inner thighs and my hamstrings too. I love that you emphasize finding stability from the ground up!!!!!!! YES. Can't wait to start working smarter with your help! Appreciate you.
Thanks so much for following along. That kind of pain really sucks and we want to keep you dancing for as long as possible.
Our content can definitely help you to progress.
Consider doing these programs:
www.precisionmovement.coach/knee-pain-solution-yt
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
SPOT on with everything based on personal experience and years struggling with this. Another problem for me, and maybe the cause of some of the outter quad tightness, was too much hip external rotation, and almost NO hip internal rotation. This affected my gait. This stuff is all so linked and complicated so thank you for your analysis and helping people!
Did you find a way to treat and heal this problem completely ?
It seems that I have the same problem (external/internal ) . How is your knee these days ?
You made me chuckle with your explanation of the noise.
:)
My knee has been shifting for the past 5 months and this helped a lot thx Dr.Erick
You are welcome!
Hi Coach Wong. I am looking forward to these exercises. I just did a little and I can tell I have some weak muscles and much work to go. I am very active with exercise and a lot of road biking, have even lost about 20 pounds recently, but the patellar problems keep coming back. And I have stretched so much that I think I am getting beyond that point of it helping tracking problem with stretching alone. I am 51 yrs old and have been struggling with this patellar problem for about 26 yrs. I had the realization just months ago that these problems all started shortly after an ankle sprain. All this time I have focused on the knee or the hips, but when I heard a guy mention stiff ankles can cause knee problems my mind immediately went back 26 yrs to that sprained ankle episode. I am super excited to do these exercises. Anything to keep from having to go under "the knife" will be awesome. I plan to let you know how it goes.
Thanks for the update and keep me posted on your progress.
Well, did you get anywhere with your problem?
I misplaced my knee caps almost 6 months ago and have been in physical therapy. But these stretches have helped a lot. Thank you so much!
You are welcome!
Hey! I’m a division 1 swimmer and my main stroke is breastroke.. I went from training 10 hours a week in high school to 20 hours my freshman year last year.. because of all the breastroke and squatting in the weight room I had such severe knee pain it hurt to just walk up and down the stairs. Later my freshman year I got X-rays and found out I had patellar maltracking:( this video helped me so so much and I can’t thank you enough! I spent countless hours in PT and the trainers couldn’t figure out what was wrong with me for months!!
I'm glad that you figured that out and now you can do something about it.
As a breaststroke specialist I encourage you to also work on your hip internal rotators and adductors.
Check out this material:
www.precisionmovement.coach/hip-internal-rotation-exercises/
www.precisionmovement.coach/technique-hip-internal-rotators/
www.precisionmovement.coach/hip-external-rotation-exercises/
www.precisionmovement.coach/adductor-mobility-strength-drill/
Thank you, thank you! Doing metatarsal pressure alone relieved some of the pain. I hope to continue doing your exercises and see the results down the line.
Wonderful!
Subluxation of both patellars since birth (deformities) plus total dislocation, multiple surgeries… at 46, I’m excited to try these. I have been told by a trainer I have an extremely tight IT band… and for PT, the old school “ concentration of only the VMO just never seemed to be enough. Thank you helping us understand the connection of ankles/feet/knees/hips!
We are here for you.
Try these out as well:
th-cam.com/video/UnP2HFcr7FY/w-d-xo.html
Also, consider doing these programs:
www.precisionmovement.coach/hip-pain-solution-yt
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
You are a genius. Thank you for doing this video, I know you've worked hard and studied hard to get there
Wow, thank you!
Thankyou sooo very much...will give these exercises a try...very well explained
You are welcome!
I subscribed because your videos have already helped me with shoulder impingement so now am going to tackle these knees. Thank you!
Thanks for the sub!
Your video is of immense contribution you have no idea many thanks precision movement!
Wow, thank you!
Thanks
You are welcome and thanks for the support :)
Excellent thorough advice
Glad you think so!
That video is incredible. Thank you so much.
You are welcome!
so basically your entire existence is an issue for your knees.
Thank you so much for this! It might be obvious for some people but even tho I knew some things you explained I guess I needed someone to make me remember that.
I'm glad that the material is useful.
I’ve been dealing with knee & feet problems since March 2020. Chondromalacia patella, fat pad impingement and tendinitis all in my knees as well as bi lateral plantar fasciitis. My knees click and crack 24/7. All physical therapist & doctors are giving up on me because I’m not getting better. I’m trying so hard to be healthy for my senior basketball season but I’m losing hope. Hopefully your my savior.
You need this program ASAP: www.precisionmovement.coach/lower-limb-control
Thanks a lot for the information. I will try to implement your hints!
You are welcome and thanks for following along.
I wish I could give this video thousands of likes. Simply amazing and immediate results especially with metatarsal focus. I've had acl tears in both my knees and sadly its probably due to ignored technique in athletics mixed with flat feet and valgus pressure in the knees. I've been struggling with patellar tracking disorder lately and probably do to, again poor technique, as well as overuse. These exercises and mobility/stretching regimen are giving me life and quality of life back when I was struggling with walking and getting extreme/acute quadricep tendonitis.
Yusssss!
Thanks so much for following along and for commenting.
It makes our day to read this.
Keep us posted on your progress and let us know if you need more advice or assistance :)
- Coach Joshua, Team PM
Hi its Amit from India. Petellars are not alligned in my knees, it happened after a car accident followed by a harsh fall during a long marathon.... your video is very informative and i will do these exercises ...i am already doing some... i ll add these too.... thank you so much for making this video.... it seems i will start to walk very soon...may god bless you
Thanks for following along and writing in. Good luck with your recovery.
This is perfect! Exactly what I need! I need to get the MRI looked at by the ortho......but these exercises in the meantime will only help my clearly weak leg muscles
We hope that the exercises help!
Hi Dr. Wong, I had an mri after 6 months of knee pain and was told I have mild (ha!) patellar tracking and a 3cm popliteal cyst. My chiropractor ordered the mri. The pain is incredible, I am bow legged and wonder if this contributed? I am going to start these exercises & pray for the best. Love your calm and confident manner.
Go for it!
Also, make sure to try out the Quad Ramping technique in the ROM Coach app:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
excellent explained!!!! thank you!!! unlike other experts, you gave us a global perspective of this issue, thanks! Very useful, learned a LOT! from your explanations and demo!
You are welcome!
"That was the floor, wasn't me." HAHAHAHA that made me laugh!
Your videos are highly educational! Love your content. Ty!
Glad you enjoyed!
Gonna try all of these tomorrow! Thank you!
You are welcome!
I have almost no pain in my knees, but my heels are significantly stronger than the fronts of my feet. I did your exercises today, and immediately noticed the weakness in them. Just by standing still and focusing on the metatarsils, there was some soreness as a result. I take that as a good sign.
That is an awesome discovery!
Check this out for more ideas:
www.precisionmovement.coach/improve-ankle-mobility-drill/
- Coach Joshua, Team PM
Thanks for an informative video. Definitely going to try this for chondromalacia patella
Go for it!
Thank you so much this is the best video explaining this! I had right knee replacement in August and due to the left taking the brunt through my recovery I had issues on non surgical Side and mri said I have patellar Alta. My therapist also noticed the tight vastus muscle and would massage that area. I couldn’t so exercises on both sides in the beginning due to my knee being so swollen and that was a mistake as I believe I caused a lot of muscle in balance and at the time was wearing flat Skechers with no support. I would stand and could feel my knee slipping which was weird. I did start exercises on the non surgical side which has helped alot now with strength and finally walking somewhat normal with my gait.as I am near 0 extension in surgical knee. Now have to work on this patellar issue
You are welcome and we are so happy that you found us!
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Going to try some of these. I can tell that at least two of them would actually be a detriment to my PTD, at least at first. The issue I have is that my kneecaps will shift out of place completely at random, then the joint buckles because it can't support body weight without the stabilizing of the kneecap there. Painful doesn't even begin to describe it. But I would like to at least try to keep my knees in place. So thank you for posting these exercises.
Thanks for trying it out.
These exercises are a good start. The Knee Pain Solution program can help you even more:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for letting me know. The only time my knees actually hurt is when the kneecap shifts and the joint goes out. Otherwise, they feel fine, just wobbly.
I'm new to this community and may I say thank you for how detailed your knowledge is?! I've never heard the term "Metarsal Pressure" before today and as I applied the technique as you explained it, I felt weakness in my hamstrings! Wow! Of course I've subscribed to your channel and look forward to correcting bad movements after many years of standing as a cosmetologist. Thank you!!!
Welcome aboard!
@@PrecisionMovementCoach Thank you!
I have had clicking knees on and off for a while. It had gonna away when I got into running about a year ago but I just ran my first marathon and the clucking has returned and my legs are in knots... Thanks for the exercises and the great demos!
Noises that aren't associated with pain are typically nothing to worry about. However, these exercises should help you out. - Coach Joshua, Team PM
This is easily one of the best channels I subscribed. This video is a calm, systematic and complete addressal of a very common problem for most people, especially for those who Squat
Thanks for the kind words.
I love your energy, thank you for your time 😊
Thanks!
Concise, helpful information here, thank you!
You're welcome!
Thanks so much for this. I have this issue. Gonna get on these exercises
You are welcome and happy training :)
Loved the metatarsal tip, that helped a ton!
Awesome!
Big, unique, central problem discovered! I'm so glad I found you!!... You are so helpful (Bonus: You sound like Keaneu Reeves!) I've been battling a bundle of related issues that are affecting my ability to play the sport I love. I don't know how to improve my metatarsal pressure on the affected side because I had a modified joint replacement in my big toe (failed hallux rigidus surgery called for the removal of the joint replacement screw). I have terrible patellar pain & other weaknesses to the point I now haven't played tennis in 2 months & I feel like I'm getting weaker. PT isn't helping. I now know it's because of this lack of stability & strength d/t my missing toe joint. Now to figure out how to overcome that but at least I'm now pointed in the right direction of cause while I fix all these resulting core & rotator weaknesses.Your approach is exactly what I need.
Glad that you found us!
The resources in the video description can give you more ideas about how to address the root cause of your issue.
Consider getting started on this program:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
- Coach Joshua, Team PM
Brilliant presentation
Thank you kindly! - Team PM
you got a new sub today.
I enjoy your energy.
calm assertiveness.
well-spoken my friend.
I have realized I have an unbalanced pelvis, my right knee, hip, shoulder, Elbow are all affected.
trying to do everything I can to help my situation.
how often should one train?
it's a mix of cardio and strength training, yoga, Brazilian Jui Jitsu, I am trying to put on 40# of muscle, but am trying to fix my posture issues first.
thanks again.
Thanks for your kind words and for the sub!
It's a good idea to work on your structural issues 2 - 3 times per week to allow your body time to adapt properly. Regular rest is important. Make sure that your strength training is not counter to your structural work or else you will actually regress. Email us at hey@pmcoach.pro if you have any more questions :) - Coach Joshua, Team PM
This is amazing. Bless you!
Thank you so much!
Wow! This may be very helpful. I don’t think anyone else (for my providers) has named this. I appreciate your content and glad I’m subscribed.
Congratulations on the (work you’ve done and your) subscriptions! Thanks 🙂
Amazing how you hit my exact problem! Metatarsal pressure!
It's a common one, especially since in traditional fitness exercises it's always "push through the heels"!
This guy is the best. I did some of the knees over toes program (paid for it) and it made my knee worse except for the walking backwards. His principles are good but this guy right here gives you things that will make your knee feel better.
Thanks for the feedback and glad to help you out! - Coach E
Great video! Thank you. Metatarsal pressure... awesome!
Glad you enjoyed it!
Mate your content is fantastic!!!!
Thanks!
Thank you!
You're welcome!
GREAT VIDEO! THANK YOU
You're welcome!
Hi Eric, you are the best! God knows, I read everything about patella maltracking on the Internet since 15 days, and I didn't see anybody as informative as you are. Everybody directly says cut squats without any explanation. Squats and hiit trainings are my favourite and I never wanna quit it! I I was so sorry before watching you.
I had PRP injection yesterday, 26 years old, female. And I am so decisive I will regrow this cartilage. As you said I have patellofemoral malalignment because patella slides to lateral facet. I will start from 30 degree squats and strengthening exercises. And then, do you think I can continue with squats with weights, squat jumps and lunges slowly?
Such a great compliment...thanks!
Hows your knees now??
Love this !
Glad to hear that! :)
Whenever i see your video it brings a different level of confidence in me. Thank you very much for bringing in such quality stuff in TH-cam.
I had hit my knee 6yrs back and my life had gone upside down after that .Then after visiting orthopedic i used knee supporter for 6 months and physiotherapy for around 2 months and then i was almost 90% cured and leg pain didn't show up this many years.
Now i dont know how but the leg pain has started again from last 2 weeks. I am seriously frustrated with the pain it doesn't allow me to do any task can you please suggest me how should i treat this now should i use knee supporter again or only physiotherapy will do the work.
Thanks for your kind words. Where exactly is your knee pain? Did the exercises in this video help? This article may help: www.precisionmovement.coach/knee-cap-pain-exercises/ - Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you for the reply Coach😊
Yes i have been trying your meniscal tear exercise for about 3 days and i can say i got around 20% relief.
The thing is my knee can totally bend without any pain or while doing squats and i can also rotate it all sides without any problem. But left and lower side of knee pains while pressing it and overall my lower part of the leg till ankle(sometimes even sole) gets sored just after walking for 5 minutes. If i wear a knee cap then the soreness and pain doesn't happen though. It makes me feel my knee is expecting a support which makes me very uncomfortable since i am only 29yrs old.
@@Krishnakumar-hn4qj keep up the good work! You will improve soon enough. Consider starting this program as it will help you to address your issues in a systematic way: www.precisionmovement.coach/lower-limb-live
- Coach Joshua, Team PM
Thank you Coach for your suggestions will try this and let you know with my progress.😊
Well explained.... very helpful 🙏
Thanks a lot 😊 - Team PM
This video totally changed my life. 😊👍
Great to read!
Big Love from India sir...Ur rehab workout were simply amazing ...Fall in following u sir♥️♥️
Thanks!
My MRI reports say, MILD JOINT EFFUSION SEEN EXTENDING IN SUPRA AND RETROPATELLAR RECESS,will this exercise help in my condition?? And do these signs say that i have chondormaletia patella because i can do my day to day tasks.
Thanks for that info!
These exercises will help.
Try them out and let us know how it goes :)
- Coach Joshua, Team PM
At 48 yo, I started experiencing knee "catching", clicking, and feeling like it was going to give out on me. An MRI showed that I have an MCL tear and a tilted kneecap. My doctor recommended patellar femoral strengthening exercises and use of a brace with a "C" buttress in order to avoid surgery. I'm going to try these exercises you have suggested and was wanting to know how many times a day should I do these and is it constant maintenance from here on out to keep the symptoms at bay?
Hi and sorry for the late reply.
These exericses can be useful 2 - 3 times weekly. Regular preventative maintenance is going to help you stay healthy.
How are you now?
- Coach Joshua, Team PM
Great insight
Thanks!
This is awesome!
Glad that you think so!
I already have quite a bit of degeneration on the medial facets of both patellas. Lunges are painful and cause inflammation. Any ideas of stretches or exercises for someone like me?
Hey,
Thanks for letting us know about your issues. We are here to help.
Get started on these exercises and also check out the resources in the video description, especially the Knee Pain Solution program.
We are here if you have any more questions :)
- Coach Joshua, Team PM
New to your channel. Years ago I didn’t realize that I got a small fracture in my foot while hiking (small jump from lil rock 🙄) Did not realize that I was pronating my foot until I started wearing my shoes out. At that point my knee was really aching. Went to Orthopedist doctor, who said to get inserts but didn’t really give me any stretching or exercises. It’s just gotten worse and I’ve also gained weight because of fibromyalgia. So I had a fall a couple months ago (twist and fall from a height) which exacerbated the knee. All the water on the knee is gone and the swelling. So they wanna put me in physical therapy doing the same old quad stretches. I think I’m going to just take a break from that and try your stuff which makes more sense especially since this all started from my foot in the first place!!! Thank you 🤞🏼
Thanks for following along :)
I like your approach! I have metatarsalgia though, so I cannot do the metatarsal exercises. Also, have to be super careful to use glutes on some of the lunges or else you're putting pressure on the quads which adds to the problem again.
Good point!
Do as much as you can in a way that suits your capabilities :)
- Coach Joshua, Team pM
thank you very much
:)
i experience knee dislocation about 6 years ago and we did not seek for medical care due to lack of financial but right now i can still walk but so much walking and standing it pains my left leg is smaller than my right leg and my knees are not the same anymore. Can this still be fix? Or can i do exercises like this to help me recover? cause up until now it has never been checked because the lack of financial
These exercises can help so please try them out.
The Knee Pain Solution program can also help:
www.precisionmovement.coach/knee-pain-solution/
- Coach Joshua, Team PM
07:14 What can we do when this exact movement in the ankle mobility drill is what hurts so much on the patellar?
Back off if you feel pain. Only do an exercise if you stay in a pain-free range-of-motion even for part of it.
Check out this article for more ideas:
www.precisionmovement.coach/knee-cap-pain-exercises/
- Coach Joshua, Team PM
Thank You
Welcome!
I've had knee tracking issues in my left knee. 2 years now and nothing has helped 😩 dislocated my knee cap at age 15 and never really dealt with it. Then in my 20s got heavily into exercise and had no problems. At 31 at a circuit training class went down into a deep squat towards the end of a tough session and knee went from underneath. Now the kneecap looks visibility pulled out towards outside of knee joint and always has a dull ache. Saw a specialist and he's diagnosed it as mal tracking and patellar tilt. Tried strengthening glutes, vmo, ankle. Tried sports massage. Tried hyaluronic acid injections. Tried deep stretching. Can't do all the things I love anymore 😩😩😩
Yikes!
This program is a great place for you to start:
www.precisionmovement.coach/yt-knee-recovery-program
- Coach Joshua, Team PM
Hello Coach Wong, I am so excited to start this program. After watching this video, I truly believe this will help me. I just received a cortisone shot in my knee today, June 29, 2022. How soon after receiving the shot can I start this program?
You can start it immediately?
Do your best to stay in a pain-free range of motion and stop anything that causes pain.
- Coach Joshua, Team PM
@@PrecisionMovementCoach ok, thank you so much. 😊
Can you please tell me what size band are you using in the video? And where to purchase?
@@ebonydollady 1" - 1 1/4" will suffice. You can find them at most fitness equipment stores or online. Something like this will be great:
www.amazon.ca/AmazonBasics-Resistance-Pull-Band-40-80/dp/B01FN7XCZ4/ref=asc_df_B01FN7XCZ4/?tag=googleshopc0c-20&linkCode=df0&hvadid=292974342943&hvpos=&hvnetw=g&hvrand=13879136417243583763&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1002451&hvtargid=pla-302629246932&psc=1
- Coach Joshua, Team PM
Hi thank you so much for these. All of these describe me to a t. Over-pronation with knees inward and chronic knee pain in both knees. I had a couple questions. How many reps would you suggest for the standing lunge? And this lunge movement will not further hurt the back knee since I have the issue in both? I have never thought about strengthening the bottoms of my feet. Should I try to maintain pressure on them as I walk to further train them? Thanks again for all of your videos. So helpful and easy to follow.
Try 3-5 reps and see how it goes. You can add reps once you become more comfortable with the material. It should not further hurt your knees as long as you use control and let pain guide you. Maintaining pressure on your feet with help greatly.
That metatarsal pressure, just done a quick test and difference is night and day. The only thing I’d not looked at thanks 🙏
Happy to help!
Great Sir 🙏
:)
I will try it. I have pain in my left knee for the past 2 years. I already foam roll and strenghting the vmo muscle but nothing helps. Always pain after a walk or excersice. Loud popping when my leg extends and crackling sound. I hope this will help im tired of the pain..
Keep us posted on your progress :)
Can you please do a video for hypermoblie knee and shoulder?
Here you go: th-cam.com/video/BRHQMM9UZZs/w-d-xo.html - Coach Joshua, Team PM
I’m a professional BJJ athlete and struggle so much because i suffer from Patella alta and both of my knees have dislocated multiple times. It happened today again and hopefully this video will help me. I also have crazy internal hip rotation. My dislocation is always medially
Good luck!
@@PrecisionMovementCoach thank you! would you recommend these same exercises for medial knee dislocation?
@@th33mpr3sss not necessarily bu this program can help:
www.precisionmovement.coach/yt-knee-recovery-program
- Coach Joshua, Team PM
Thank you for this. Three weeks ago I dislocated my patella by doing reverse lunges in CrossFit. It popped right back in place, but I still feel stiff. Can’t lunge or fully squat at the moment. Thank you!
Glad it helped!
You recovered??
Thank youuu I was looking so long for this but it just popped up when I started crying about it😅 stay safe❤
Happy to help and let us know how it goes :)
Hi there,great video well explained.
I’ve had problems with my knees for years and my doctor says I have too much movement in my knee caps and too much gap between the front and back of my kneecaps.I do a lot of walking 15-20,000 steps a day and they really hurt as do my lower thighs above my knees.Would these excerises help me? Many thanks
These exercises are definitely a good start.
Also check out this article:
www.precisionmovement.coach/knee-cap-pain-exercises/
Consider starting this program:
www.precisionmovement.coach/lower-limb-live
- Coach Joshua, Team PM
Awesome,Thankyou!
Loved the video! I suffer from Patella Alta, so I experience patellar tracking issues all the time. For me, a simple function like the flexion of the knee is a challenge if I am squatting or lunging. Do you suggest I push through the discomfort in the hopes that the pain will slowly alleviate or perform the exercises to the degree that I can withstand? I wanted to know if I'd see much benefit by not being able to fully do the exercises.
Listen to your body and respect the pain. Stop doing any exercise that causes pain or that you cannot modify in order to do in a pain-free way no matter how small the movement is.
- Coach Joshua, Team PM
Hello Doctor Wong. Thank you immensely for your videos. I have already found a significant improvement with the exercises you. I have mobile flat foot a d the metatarsal pressure technique is helpful. My squatting has improved quite well with very minimal grating behind the patella. However when I extend my knees in open kinematic chain as in sitting, the patella grates in the last 10 degrees. It doesn't hurt though.
I enjoy playing badminton. Is it okay for me to continue badminton as long as I keep strengthening work going?
I'm also taking glucosamine.
It's great to read about your progress. Keep working on these exercises and your mobility will improve and you will maintain it for life.
Also try these out: www.precisionmovement.coach/knee-cap-pain-exercises/
Have you noticed an improvement having taken the glucosamine?
Badminton is safe for now as long as it does not cause you pain :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you so much. Following another video of yours, I did some plantar fascia release with lactose ball. With just one session, I am surprised at how easily I can activate my intrinsic foot muscles despite having flat foot. Could you kindly explain the physiology behind this if you wouldn't mind please?
@@shwethakarthik1 Essentially those muscles are on your "radar" and you can better tune into them after releasing them. Also, releasing them improves the tissue quality further allowing you to activate the muscles better.
This article should help you out: www.precisionmovement.coach/how-to-correct-overpronation/
- Coach Joshua, Team PM
@@PrecisionMovementCoach I have only started on glucosamine. So it’s only been a few days. Also with my badminton, I I’m not as regular as I was. Trying to get regular. I think the pain came on as I was playing nearly after a year. It was an ache that settled within 24 hours. Is it normal to have mild aches after the sport. Will it get better the more regular I play it
@@shwethakarthik1 it is normal to feel stiff and sore after performing an activity.
Hopefully it gets better with time and as you address the root cause of your issues.
We just release a new program that can help you out: www.precisionmovement.coach/foundation-for-movement-longevity/
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank you for excellent idea. I also have bilateral Freigburgs disease 2nd metatarsal. Any suggestions?
You are welcome!
The Strong Feet ROM Coach routine can help you to make sure that your feet muscles that aren't affected by your issue are activating properly despite your issue:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
These are great exercises...just the metatarsal pressure stuff alone did wonders. How many days a week would you recommend?
Thanks for trying them out and it's great to read about your initial progress.
2 - 3 times per week is sufficient :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks coach. much appreciated✌
Hi Eric, fantastic video. Congrats on your production, such clear and concise delivery of information. I will be certainly subscribing for more. I have been MRI'd and found I have Severe patellofemoral osteoarthritis with remodelling of lateral trochlear ridge, full thickness cartilidge loss over lateral trochlear ridge and adjacent trochlear groove from patella tilting. I was advised to see a surgeon. Do you think having a Lateral retinacular release of the patella would be advisable for a condition like mine or would you think that I could carry out a rehab program like yours to realign the function of the patella? Obviously the damage has been done. I am having a scope to clean a meniscus tear in the same knee so the specialist said that whilst they're in there they may as well perform that procedure as well. Thanks in advance.
Hi!
Thanks for writing to us.
Please start the Knee Pain Solution program immediately:
www.precisionmovement.coach/knee-pain-solution-yt
You may not need surgery.
Keep us posted on your progress :)
- Coach Joshua, Team PM
My patella was shattered 28 years ago. It tracks very much to the inside of my knee and hurts so horribly now. I cannot do a squat but will try other things after I get some tape to tape it over a bit.
Yikes.
These exercises can help.
Also, check out the resources in the video description for more ideas. Especially the Knee Pain Solution program.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Hey doc,liked your presentation very much. Last week I played football ⚽️ and I got twist on my knee. Now I am almost out of pain, but while waking I feel like the joints on the knee is like dislocating ( to side ways). How can it be cured?
Pls reply
You need this program: www.precisionmovement.coach/lower-limb-control/
Could you have a video on exercises to address knees cracking while squatting? Thanks
Is the noise associated with pain? If not, it's typically nothing to be worried about. However, you can take a look at your knee alignment while squatting and see if you can clean things up there.
@@PrecisionMovementCoach Thank you for your reply. There's no pain. It's just embarrassing!
@@balajisubramanian8381 I get the same thing... Noisy but no pain.
Dr. Wong, the split squat and the diagonal variation that you demonstrated in your video may presently put my knee in too unstable a position or may cause undue pain. Would you please suggest more conservative variation that I could perform please? Thank you.
Are you able to perform those patterns over any range of motion that is pain-free? It is ok to use nearby objects for support.
Consider starting this program:
www.precisionmovement.coach/shoulder-pain-solution-yt
- Coach Joshua, Team PM
My patella is tracking medially instead of laterally. What would you recommend? It’s causing me so much pain and has lowered my quality of life. I was pretty active and had lifted weights for 15 years prior to this. I still lift but I can’t do any heavy quad work so now quads are weak. At only 35 years old, this is so saddening. Please help.
I’d like to add that I signed up for you ROM app a few days ago.
These are the exercises for you. If you are a premium ROM Coach subscriber then you have access to Knee Pain Solution which will help you to make the most progress.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Hi coach Wong, I have suffered from patellar subluxation in my left knee for close to 4 years now. I play soccer and it’s happened probably 30+ times. I’ve gotten so accustomed to it that it can happen during a game or a practice and I can usually go right back in after a couple minutes. Do you think I should continue trying exercises like these or should I pursue a ligament reconstruction surgery?
Can you please submit your question to our resident orthopedic surgeon, Dr. Erin Boynton? You can click www.precisionmovement.coach/avoid-the-knife/questions/ to ask her your question.
She answers questions every Thursday at Noon EST here: th-cam.com/users/ericwongmma
She'll get to your question in a future episode.
Bro same is my problem i am playing ⚽ and my knee buckles and it clicks and pops after one and a half yr from injury i ve got my full flexion back but still the knee is stiff and buckles a little and pops without any pain