How to Squat with Patellar Tendonitis (NO MORE PAIN!)
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- เผยแพร่เมื่อ 16 ก.ย. 2024
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Doing squats with patellar tendonitis can be downright brutal. In this video, I show you how to squat with a chronic or acute case of patellar tendonitis that is giving you stabbing, sharp pain in your knees every time you bend them to perform another rep.
The issue that is going on here is that your tendons in your knees are reluctant to allow the muscles in the legs (mostly the glutes, hamstrings and then the quads) from handling the load of the squat. Most often this is due to a lack of confidence in the strength of these muscles to handle the load that you have on the bar (particularly in the bottom half of the squat).
This can also be aggravated even more by a chronic reliance on the tendons to support the weight rather than letting the muscles lift the weight. This is particularly true when you tend to squat by bending the knees first rather than hinging at the hips. You teach your body faulty biomechanics that cause the knees to become too reliant on their tendons to handle the weights.
The first step in breaking this cycle is to relearn the squat from the ground up, and as seen here, perform a variation of the squat that allows you to achieve better form with minimal effort. Enter the box squat. The key difference between the box squat and the regular squat (regardless of whether it is a high bar or low bar squat we are talking about) is that the box provides a safety net for your legs which allows you to delegate the load from the tendons to the muscles that should be handling this in the first place.
The other benefit of the box is that it provides you with a bottom point for determining parallel without having to guess on each and every rep. Most of the time, those that squat without a box or bench are going to cut short the depth with each subsequent rep (especially as fatigue sets in). Not on the box squat. Here you have the tactile cue of the bench to ensure that you are getting low enough to establish a brief contact of your butt to the bench.
The depth you are looking for is one that allows your butt to reach fully parallel. While there is some disagreement as to where this position is. The easiest way to think about it is when the crease in your upper thigh and hip is on the same level as your kneecap. When this happens, you have squatted to parallel and do not need to go any further to see gains.
Training hard is required if you want to see muscle gains in your legs or anywhere else for that matter. That said, if you are trying to do this while combatting the pain that is present in your knees, hips, and other joints it is going to be that much more difficult to load up the bar. If you are looking for a program that puts the science back in strength and helps you to build muscle without compromising the joints in your body and your overall joint health, then head to https//athleanx.com and get your ATHLEAN-X Training System.
For more videos on how to squat as well as how deep to squat, be sure to subscribe to our channel here on youtube at / jdcav24
This seriously is by far the best workout channel on TH-cam. Instead of many other guys he actually just gives you the truth and you can always be sure that it's nothing but the truth. Thank you Jeff!
As a heavy woman I've had a hard time getting into squatting as my knees are already carrying a lot of extra load and all my supporting muscles are weak. This has allowed me to add them into my workout. Thanks Jeff!
Patellar Tendonitis sufferer here....take rest guys....trust me this is one of the pain which becomes unbearable...so severe that you won't be able to sit on a chair without falling in....have started my rehab... hopefully will recover soon! 🤞🏼
Have you tried these box squats?
I am also having this problem in my right knee brother. After so much reluctance, I have given up doing weighted squats (Which I was doing with decent weight) and walking lunges. Now sticking with a leg routine involving (2x50) of free squats, 3 sets each for leg extension, hamstring curls and calf raises for last three weeks and trust me feeling much better with this. Will love to restart weighted squats again but once the pain is fully vanished.
@@sandeepchauhan4454 don’t know if you will see this but how is it coming along
Good Luck! 🙏
Perfect jeff! this is exactly what I needed to see! I thought I was doomed to taking pain pills on leg days now I'm back at 315 for reps. thank you!
What kind of injury and or pain were you having, I'm 6'4 390 with a torn patella tendon and I can squat normally with a fair amount of weight. I'm just asking around to see if I should continue doing what I'm doing or work on strengthening everything else around before I commit to my knee doing squats
@@sellbythepound5382how did you fix
I do box squats! It actually helps with my knee pain & lower back pain
Do you feel the stabbing knee pain as well? Do you also always have a bench beneath you when you squat?
I hope u fixed it with eccentric decline squats already
@@sleepy1171 eccentric squats on a decline board will help
@@treefitty937 I've just looked up some decline boards on amazon :) and I found an article on rehabilitation that involves it. I'll give it a try thank you. I've been skipping leg day just because I don't wanna hurt myself haha.
Actually looks good
This came at a perfect time. I want to get back into squatting but knee pain has kept me away. I've been doing deadlifts and RDLs for a couple months now and no squats. I'll definitely add this to my training. Thank you.
how are you doing deadlifts pain-free? People usually report that deadlifts get their knees to hurt more than squatting.
@@clixr3127 RDLs until the knee strengthens
@@clixr3127 Not sure man it works differently for everyone. I feel absolutely no pain while deadlifting with 250+ lbs but feel excruciating pain while squatting with anything above 120 lbs
@@clixr3127 Bend in the knees is very less during dead lifts. I guess that's why they don't hurt. Any more bend for squats beyond 90 degrees (box squats) gets painful for me. Deadlifts are fine.
This is exactly how we ruin young & old EVEN MORE! Just carefulyl read the title... What if it said: "How to run with a broken leg", wouldn't your first thought be "You shouldn't even run with a broken leg, you should first fix it!".
Playing & lifting through the pain of my jumper's knee, with minimum and hurried efforts at rehabilitation, At 26 years old, I have now had it for 10 freaking years! Only now I've got the knowledge and patience to fix it. I wish someone had guided me and helped me overcome injury and return stronger, faster, HEALTHIER before even reaching adulthood.
This video demonstrates ALL the mistakes I've made: continuing to lift and adjusting technique to try and take load of the tendons... The key to rehabilitation of this (and any other injury), and returning stronger:
1. Taking 1, 2, 5 or 10 steps back - whatever is necessary. It will take months - accept it;
2. Studying WHY you are injured: your body (tendons) is TOO WEAK;
3. Studying HOW to rehabilitate: VERY gradual increase of tension on the patellar tendons (by increasing range, load and speed);
4. Studying how to RESTRUCTURE your body to avoid re-injury.
Jumper's knee is associated with weak VMO muscles (which keep our tendons safely aligned with our legs) which are trained MOST in the bottom and top 15% of a FULL squat. Therefore BY DEFINITION training the KNEES OVER THE TOES decreases likelihood of ever getting jumper's knees. Training the bottom of the squat (full knee flexion) also STRENGTHENS the patellar tendons meaning AGAIN decreased likelihood of getting jumper's knees. We people like to label movements as "bad for us" while in reality "we are just too bad for that movement".
One day I will teach young athletes and non-athletes that PAIN CAN BE FIXED. Remind me to return to these comments once I have fixed my jumper's knee. I am 100% determined.
This was 3 years ago. How did you do? I've been dealing with this issue for 2 years now.
@@mattvaughn8525 wow I am always stoked to be reminded of my old comments. 3 years ago, crazy! At the time of posting this, I was battling many different injuries at the same time: multiple tendon and cartilage injuries, as well as a back injury that caused horrible radiating nerve pains down my legs. I've since found out how they were related not only to years of prior inactivity and improper load management (expecting to just get back into sports after years and be fine), but also lifestyle (light and circadian rythm and how it lies at the core of every aspect of human health).
Took me 2-3 years to heal from all injuries with many ups and downs. I could jump again pain free, could get into full knee bend and literally bounce into full, weighted reverse nordics without any pain. I felt invincible lol!
...But then I was hit with reality that I had not been jumping since I was 18, and I've never jumped without patellar tendon pain since I was a little kid, before age 10 let's say. So I was jumping 3 times a week and it was too much, so the tendon pain reoccurred. I was then reminded by the reality of load management and adaptation.
So since March I've been going through patellar tendinopathy rebab, sounds like such a long time but what do I expect after 10 years of de-adaptation? Anyways, this summer I was doing max effort jumps again and I was fine, but again pushed too hard too soon. So load management never stops, that's the learning lesson. It's just a matter of patience, constantly doing heavy slow resistance and really slowly building up tolerance to max effort jumps. Who knows, maybe when I turn 30 I've figured out exactly how much volume at max intensity I can handle. And then try to slowly increase that capacity... My goal is still to dunk off all 4 plants off a lob and off the dribble!
Amazing! I have been suffering from pain in my knees during squats (but not in the leg press) for years and it's been limiting the weight I could do and making my knee pain worse. Just the technique / mental visualization shown here is exactly what I needed to do squats without knee pain (I used a box for the 1st set only but still using your technique). Just finished a leg workout with NO PAIN! This fix did fix it! I cannot thank you enough!
Man this ACTUALLY helps! I was afraid of trying with my PT and was about to quit squats for good. But with this variation I can squat without pain, it's amazing!!!
This is exactly what I was looking for! Been dealing with knee pain for so long. Thank you!
4 years later, and I've found a solution to my knee pain and I'm able to squat 🙏🏻
Yo what did you do to get rid of your knee pain
I'm 50. I was a competitive bodybuilder 30 years ago. I've had multiple patella tendon dislocations in both knees from various (non-weight lifting) events/causes. I still squat. I use this technique. I works. I couldn't care less what people in the gym think of it. Thanks, Jeff!
Wow! Thank you for this, I just started experiencing this knee pain for the second time after starting working out rigorously again. After two months it flares up, this has helped me SO much understand my incorrect form I’ve been doing. I appreciate this explanation.
I'm 21 and I got knee injury 4 years ago. The reason was moving my left femur's meniscus. So I couldn't be able to do squads and have been skip leg day at all. To be honest, this video helped me like a right side angel and I bring back leg days in my trains.
Thanks a lot Jeff, Keep it up!
This is so helpful. I'm in tears
Kody Wastlund you good man?🤧
You can build your legs to handle this by doing Bulgarian squats with a dumbell and a 3 second decline before you shoot back up. This helps build the muscle above your shin as well as your knee.
@@lovedove2661 I do bulgarian split squats but usually they hurt my knees, tho I havent tried to hold for 3 seconds before going back up. Any advice?
As someone diagnosed with chronic patellar tendonitis, this video has helped drastically
For 20 years I did box squats because my knees hurt any time I squatted down. They always cracked since I was a kid. Some doctor told me never to squat. Well this year I decided to do full squats starting over with light weight and using proper squat form. My knees are getting stronger and hurt less than they ever have. Something to be said about full range of motion
I feel the same way: knee strength and stability in everyday life (especially manual labor work) seem to correlate highly with weighted squats. I feel so confident running up stairs especially around landings between flights of stairs. And this is with or without carrying various mass objects. I rarely run but when I do I feel confident landing hard on mixed uneven terrain.
TomSekey same thing with me. Knee cracked. Visited a doctor and he told it ain’t a problem unless pain is involved. 7 years later can’t put pressure. Pains to do squat and lunge. Had to stop karate. Now visiting a new doctor and he says i have chondromalacia patella and advised to stop things that gives pain
@@36mahdihassan65 Oh that sucks.
@@36mahdihassan65 do u still have that pain
These videos are the reason I subscribed, after years of being out of the gym due to injuries and wishing someone with a PT background would put something out like this I could not be more excited. Keep up the great work Jeff!
This guy needs to show us more calf exercises, there aren't enough of them.
running, jumping, calf raises work your calves
Lol ur funny. Small calves bro? Haha
how about this guy show you how to walk first
isaac DC hate to burst your bubble but calves are mainly genetic unfortunately.
theuhohoreo100 Even if you have bad genetics you can still develop your muscles (calfes in this case) to their max potential. Just saying they are bad because of genetics is an excuse for not putting in the hard work.
started to squat heavy and had that slow development of that sharp pains in one knee. Found this video just in time. Thanks man!
My advice: Read Starting Strength by Mark Rippetoe, learn how to squat properly with the low bar method which transfers the weight more into your hamstrings and glutes and puts less pressure on your quads. This is absolutely ideal for me as a guy who is 6'2" with long legs. Also foam roll your quads regularly focus more on strengthening your posterior chain.
HammerBlow500 but how to get big quads for tall guys
Rajesh Waran front squats
HammerBlow500, I think the implicit point of what Jeff is saying is that this is a way to transition from doing crap form squats (torso vertical, knees overly out) to good form squats (low/high whatever squat as described in SS, by Jeff, and by everyone else) while not just taking a ton of weight off the bar and starting from scratch.
I don't really understand why he doesn't explicitly say this though so I could be wrong.
man the description game is something else , love how he goes into depth in the video as well as the description, great work Jeff
This is exactly what I was looking for. Can’t wait till my next leg day to try this. Thank you so much. Seen many of your videos this (if it works) will by far be the best.
This video literally changed my life. I've been squatting for 1 year with pain in my knees, I've had to stop squatting due to tendonitis twice. Everyone on the internet just kept talking about going parallel but no one talked about the beginning part of the movement so I just went straight down by bending my knees.
True, you need the problem to help.
Frustrating with all these know it all’s
And hero’s.
Come down to the real world People.
Ah I have this ! Perfect timing
Team Sheesh my leg day is tomorrow, timing can't be more pefect
me too, my knees is hurt in this past two weeks. glad that jeff upload this
Qayl Arceus
+Qayl Arceus me too. These past two weeks my left knee hurts with front squats. Fucking supreme timing
Thats what I thought :)
I too have chronic knee pain and have been diagnosed with patellar tendinitis recently. Thank you for posting this information Jeff! Your videos have improved tremendously
genius, actually helps, keeps ur knees from going past ur shins which is what u said is what u want
I know this is late, but my god this is exactly what I needed for my leg workouts again. I have been training for 7 years and was always so against box squats because I felt like it could be bad for the lower back. But the way you showed it made the hip displacement so much more recognizable (not the back) to where I understand that's the problem. Thanks Jeff
Wow. Not only was this LOTS easier on my knees but it was very clear to me how AWFUL my technique is. It's like I've been working against myself all this time. THANK YOU JEFF for putting up these videos! They make a real difference!
Jeff's the best fitness coach on YT, hands down. I've been buying his programs since Jan 2020, and my life has completely changed for the better.
Jus tied legs yesterday and I have this problem. And what's also great, is activating the glutes and hamstrings will also help anterior pelvic tilt!
Jeff: you're amazing! I got on crutches and started not taking stairs because my knees hurt so bad. I made a doc appt, convinced of serious cartiledge damage due to lots of running back in my younger life, turns out I just have femoral tendonopath. I'm going to use some intuitition and say it's basically the same thing. There's so much info on the internet nowadays but your "short and sweet" video might just be the best thing to get me back to where I need to be. But going to take 2-3 weeks of no gym just to make sure I get good rest. Thanks for doing what you do. You rock.
Jeff please do a video about patellofemoral syndrome and bad tracking patella
PFPS is a multifactorial disorder. Ethiology is unclear but there are some things that are sure. PFPS is affected by overload, poor mechanics and most importantly the ankle and the hip. Proper hip activation and strength is needed to avoid this. There are many other risk factors as genu valgum, genu varum, tibial internal rotation, foot pronation, etc.
You need a proper evaluation. But my recomendation is to reset your training with proper mechanics, better exercise selection and work hard on your hips (Gmed). Also I would recomend to buy proper lifting shoes which enhance ankle muscle activation. At the end the knee is like the result of ankle and hip marriage.
PS: There is no way to activate only the VMO, which tracks the patella.
Dadu94 bad genes. get knee replacement
Jorge Mendez you may manually activate vmo, or by doing terminal extension ex
Spend extra time stretching and rolling out your quads, it helped for me.
I was the guy not hip hinging. Jeff I honestly thank you, you saved my knees from further injuring because they were already starting to hurt.
Lead with the hips and not with the knees. Got it.
Took him 7 minutes...
@@AM-vc4tt Yup cause saying lead with your hips not your knees in 30 seconds really helps people who obviously are having problems doing that.
@@birish21 this is the video I needed to see. 2016 is when I first experienced this pain and its taken me 4years to find this video (I just didn't know what the pain was called) and now I'll change the way I squat forever. So far it feels good, time will tell if my new (athleanx) technique will help me.
I’ll start using this technique next leg day. Thanks Jeff!
My patellar tendinitis has been killing me for 6 months. Today I started training legs again. I am going to add this to my next leg day. I’m really excited. Thanks Jeff.
When I teach the Squat the first thing I point out to people is to set the hips back before they start the descent.
Jeff: Thanks a ton. Started doing the 5x5 training program at age 46. I made good gains in a short amount of time but poor form started killing my knees. This tip worked instantly with just a quick trial on a regular chair. Thanks!!
WOW he posts this 4 hours after my squat day
lol same
Ben Dover Mi he posted this after hearing I'm having a patellar acl reconstruction
Ben Dover Mi sounds like you won't squat anymore after today
jermom phat gl bro, I had that a couple months ago. Now it's affecting my hamstring and calf, going to a mri scan soon.
Recover watching it lol!
3 months post-op from MPFL reconstruction & cartilage repair and my quad will not fire because of patellar tendinitis. Watched your video, did one squat the way you said and IMMEDIATELY had relief. THANK YOU!
Can you please do a whole leg day work out for bad knees? Thank you!
hey jeff cavaliere. normally, I wouldn't spend a lot of money on preworkout or protein powders. I've tried a lot of shit in the past, and I'm not even sure wtf was going on or what they were. but I've been watching your videos a lot lately, and I have been putting those exercises to the test. and I feel a whole hell of a lot better. I've shortened my time in the gym by half. going to failure with everything with the right weight. controlling it on the way up, and slow back down. so I trust you, and I trust that these workouts will get me looking better, along with better nutrition, there's still some things I should look over and fix, and I will get on that right away. watching your videos have pushed me even harder then I ever did before. so I trust you and trust that this works. so I just spent $135, on your rx suppliments. preworkout, post workout, and recovery. I trust that they are the best in the business, like you say they are. if they weren't, or if this program didn't work, you wouldn't look like you. so thank you for the videos that you post.
Can you do a video on leg exercises for folks with “runner’s knee,” or chondromalacia patella ?
I have a meniscus repair and arthritis left over from the surgery and I always been a fan of box squatting I think that information just reassured my beliefs thank you
Last time I was this early Athlean-X still used long intros at the start of each video!
Jeff really gets into detail instead of just talking about the main point so you get the full picture and not just the frame around it. I have chronic knee pain and I’m only 18 and I lost all hope in training my legs. I lost speed from having a 4.58 40m and strength of squatting 325 to suffering a pulled hamstring twice in 3 months then later followed the knee pain and missing 3 months of baseball to push me back during my most important time. I suggest watchings Jeff’s videos twice or even three times over to understand every point to achieve the best results for your issue. Jeff has brought back hope and strength to my training for just watching videos and learning how the body works and not listening to the bro science you hear in the gym.
Could you cover the low back next time Jeff? Because I feel my low back muscle is weaken...
노승우 same, need tips on how to safely work lower back because everytime i work back, it hurts like a mf after, i dont think i should be feeling like an old man
Keep your back straight and make sure your form is perfect, simple. Also make sure you have good core strength or else everything falls on your lumbar. If you still feel pain maybe you need to add one isolation at the end of your workouts. Or get a doctor.
A lot of low back disorders are due to 3 facts: poor/weak hip hinge mechanics, poor form and poor transverse abdominal strength. Low Gmed activation leads to tensor of fascia lata and lumbar over activation,which leads to not only low back pain but to lateral knee pain.
so far, i do correct posture. Back straight, chest out, head up, knees not in front of toes, not squat more than below knees. i have good joints, maybe it is just weak lower back or (glutes)
bsilva602 I always squat below my knees. It stretches the muscles in a way that's natural because squatting low is natural (it's how we used to shit) and with the wight, it softens those muscles. Maybe it's your mobility? Tight glutes, hips etc can cause a lot of pain. Or it may be as you say, just weakness. But I would check with a proffessional before coming to any conclusions. Back pain can be pretty detremental, I suggest you check as early as possible before serious issues arise.
this is priceless advice for someone like me who suffers from knee pain! Thank you so much Jeff
I stopped doing legs altogether cuz of my knee pain but I’ll try this
Has it got better yet
Alfie Dean you see I would spend weeks to months working on strengthening my knee and when I start training again I would go to hard to fast and I would always have to start from scratch 😅
Don’t stop legs. Don’t over ego. Anything is better than nothing.
I've seen strongman train with this, but I didn't realise it'd help my knee pain thanks Jeff!
Still trying to find an exercise that targets the quads that doesn't kill my knees.
Leg press or hack squats?
No leg pain walk up stairs. Just got a 2 story house 👍
To easy add weight.
Edit: Try to leg extension also.
Idk about quads but for me personally deadlift with sumo technique doesn't hurt
By far the best training orientated TH-cam channel.. EVERYTHING he mentions is just clear and concise.. It's like he's gone through ALL of the "pain in the arse gym injuries you can get known to man, and he's simply found a legit ways to counter them all.. ?
Just what I was looking for.
Your videos on knee help have changed my life. Thank you so much.
great video jeff
Awesome, this has helped me already! ive had knee pain for 6 years! This video and the knee warmup video have saved me! Thanks so much!
my knee pain disappears when I'm squatting
it returns afterwards though
Same here bro ! Do u have patellar tracking disorder ?
Just never stop squatting, problem solved
Alexx 1,000 iq
Same
Alexx lmaooo
jeff, i love you man. i have had awful awful pain in my knees and have stopped squatting since the past 2 months. bless you and merry christmas.
Speaking of tendinitis how about a video on shoulder tendinitis?
Straight forward: I love your clips. They fill me with positivity and clear focus.
Just wondering. Do you update your programs? Love the vids Jeff.
In all my years of youtubing for a myriad of crap -- this is the first one that ever got me to hit "subscribe". I have watched plenty of athlean-x and appreciate that info and knowledge. But this topic is so very on point to my knee issues. Well done indeed Jeff.
Any thought on using Knee Sleeves for knee damage prevention?
I think I answered my own question if anyone's wondering... knee sleeves arnt proven to "prevent" damage. They only numb your knees to pain when tightened and can actually cause damage if too tight since they don't allow free range of motion.
this video also helps if you actually have to lift boxes and do squats for a living, I worked as a package handler at UPS for a month and improper squating fucked my knees up, I eventually learned the proper way to stuat and no more knee pain
just literally watched a video about how bad box squats are for you by Ron Williams lol
Nicolas LK dually noted.
007 BOND the guy that calls the pectorals pectorials? He doesn't have the best advice. Seems like a nice guy though.
He has great calves though lol
Lol he says dips will kill your shoulders, yet there are literally people who are strong af who does weighted dips for years.. he might have competitions but he's one of those who thinks there is only way to do things
...and all natty.
your tip worked like a charm.thanks truly I was having so much knee pain trouble and this video just eliminated 90% of it..
thanks for this. how about a leg routine that's safe for those of us with chronic knee pain using dumbbells? I've got dumbbells to 120 lbs but no space for a barbell and would love ideas to optimize using them... but have problematic knees
Try Bulgarian split squats and Reverse lunges =)
Bulgarian split squat and reverse lunges are staples for me. Maybe my form needs work, but I still end up with knee pain. Goblet squat seems to be the least painful option.
Michael Hawk goblet squats, lunges, stiff leg deadlifts, calf raises, seated calf raises, split squats, over head squats
Michael Hawk it may be more than form. If you spend most of your day sitting your glutes may not be firing properly. Learning how to effectively load your posterior chain is what he is talking about in this video. If you are shifting the load to your glutes and hamstrings properly that will help take the load off your tendons. This is one of the best videos I've seen regarding knee pain and squatting.
#1 yup for anyone is use the 3 second ecentric rule (negative ). This will put more load on ur muscles than ur tendons and save them and grow !! 15 years of traning started doing slow negatives on every workout no joint or tendons pain and only muscle burn and growth
Hey Jeff! Is it normal to have cracking knees when you have no weight? Iv's been squatting ass to grass for a while now
AND its not painful, just gross sounding
567Kriss My knees crack too, even without weights. Just like yours
tight hip and thighs
mines crack too
Mine crack but thats because I have Osgood Schlatters Disease. Jeff has something that makes his knees creak too .
Thanks for this, Jeff. I do suffer from knee pain most of my life and have avoided squats for that reason. I get a lot from your videos that address common pains and injuries and working around them.
the pain in my knees are never there when doing leg but Hours After Legs
when i walk it's this like Very Sore feeling in my Knees not stabbing
pain just this Tight feeling on it every step, what can i do about that?
XsinisterX616 i have a same problem. its because our muscles are not straight correctyl I think
XsinisterX616 go see a sport doctor or physical therapist.
Watch his IT band video
it's runners kne.e
different from jumpers knee ( Patellar Tendonitis )
Same here
I really like how you include so much explanation behind why you say the things you do. You've been part of my inspiration to pursue a degree and career in this field!
i have osgood shlatters deseas
Man I cannot believe the amout of info Jeff knowsand freely shares!He is the excercise encyclopedia! Im so excited to have recently found this channel and to have one source to look to to see Proper mechanics and expert wisdom!
Kevin Levrone could have used this advise before the Olympia
Anyone shooting juice up their booty is going to have more tendon and joint risks with their lifting.
This is the second injury of mine you've diagnosed and fixed now, thank you so much!
who's dissliking??!
Me
That moment where you realise that you have been squatting wrong the entire time, and now that you do it right, your lower back muscles and glutes are killing you.
Thanks Jeff! You saved me!
Me too. Got to 160kg squatting wrong. No wonder my knee tendon hurts so much. 4 years later it still hurts. Only have myself to blame for not getting a PT. (couldn't afford it)
Is it ok to squat with the smith machine?
if u want to hurt yourself
Samuel Herrera you're asking for a back injury.
No.
Man thank you for this. Leg day used to be my fav day of the week. After a year or so of heavy leg days my knees started KILLING ME. I haven’t had an honest leg workout in over 4 months. I think this will help me.
Have just started squats to bench since 3 weeks ago before this was posted. I can vouch that with my chronic knee pains, this absolutely works. I mean it doesn't entirely cure my knee pains, but it braces it for impact.
This is working. I’ve been doing this for a few weeks now and seeing much improvement!!!!!
I've been diagnosed recently with patella subluxation following on from a quad strain, this is something my physio suggested to get me back into squatting and build up strength in my quads.
Awesome video. Tried it this morning and what a game changer, knee pain and popping was gone. Keep them coming Jeff
havnt dared a squat for over a month after hurting knee.. tried some light box squats and felt ok, no excess pain during/afterward - going to 5x5 routine for 8 weeks and use this for squats -- thanks Jeff, keep up the good info and injury workarounds!
- Will this exercise help an existing patellar tendonitis pain situation?
- Or wait weeks/months until there is little to no pain, then do this?
- Is there a Bulgarian split variation we should do, or totally avoid them?
BTW, thanks for all your videos! My shoulder pain is much better and I'm able to exercise my upper body regularly because of you
Thanks Jeff! I've had three knee surgeries and I now find squatting painful during on my knees and for days after. This is so much better!!! I can squat again! Just what I needed
Jeff thank you so much for answering my question SO FAST! I think I asked this question like yesterday?? Haha. You are the man. It makes perfect sense. I am definitely weak in my hamstrings and glutes and it makes sense my knees would choose to support my movements in response. Thank you so much Jeff!
Wow, I didn’t even need a box - just a mental fix to trust my legs muscles to take over and allow my knees to let go of the weight, and it makes so much difference. Thanks for the video
Squatting on the bench is exactly what I've done when I got Patellar Tendonitis !!! 8 weeks later, I was able to squat without the bench again ! This tips is absolutely TRUE !!!
The clarity and completeness of Jeff's explanations always impresses me. Thanks for imparting such knowledge; my knees do bother me (OA on right knee) and the exercises expressed on this channel have improved my life by taking away that KNIFE in my KNEE.
my gym doesn't have a squat rack, so i had this idea to use the incline bench machine to squat, naturally, i dip down to the corner of the back and the seat, which makes my thigh just about parallel to the ground depth. i immediately fell in love with this kinda squat, because my jumpers knee don't feel pain at all!
THANK YOU SOO MUCH
IM 13 AND YOU JUST SAVED ME FROM LIFE LING KNEE PAIN
Great video. Box squats have also helped me in general as I'm a tall/ long legged lifter and regular squats have always been challenging.
JEFF, THANK YOU.....3 MONTHS WITH NO LEGS WORKOUTS DUE TI A RIGHT KNEE MENISCUS TEAR......LED ME TO SHRINK. I HATE IT, BUT IM GLAD I SAW THIS.
Thanks Jeff... great video. I had a tear in my left meniscus last year and I have avoided swats since then. Watching this has me putting them back in my routine (although at a lower weight).. Thanks Pal
Jill Cook and other tendon experts have a paper on how to fix patella tendinopathy. Don't start out with box squats, do those later on. Do isometrics for 1-3 weeks then isotonic (heavy slow resistance, 6-8 seconds per rep). Cheers mate!
Thanks so much for this. My knees are hurting and clicking from squats, and I look forward to trying this.
For anyone who has a go at not squating properly, Compared to doing it safe either doesn’t have a real life job or is competing.
You’d think the competer’s would understand, But ego takes over I guess.
My knees are actually F$&ked from working a manual labour job for 15years. If anyone wants to try my life style and continue muscle building, I’d say try it.
Easy to laugh until you actually experience the pain and not be able to do what you love doing.
Just understand you are not going to last when you get older and realise.
Awesome video I believe this does help. I use this technique and my leg press Machine. I’m trying hack squat but need to work out the pain side.