Agree some people are more flexible but some don't put in the consistent effort. Not every body is the same and if you can complete your life activities pain free you should be in good shape to move to the next level!
Thank you so much! I did this for 15 min for 2 days so far and i see it getting better I am 15 learning how to pray (im muslim) and sitting on heels is important thank you 😊
I was trying to do this as well to sit in tashahud in prayer. I been training but always failing I'll try to use the towel soon, inshallah it helps me and inshallah Allah swt gives us strength to perfect our prayer; inshallah Allah grants us jannah tul firdaus
hiiii! i’ve been trying to do this for a while now. i’ve tried this with a large towel. i’ve been doing it for just 4 or 5 days and i can already sit in seiza!!!! it still hurts a little bit but i’ve managed to sit on my heels! didn’t think it’d work so fast, but i do it everyday for about 15 mins. thank you so much!
I’m a 22 year old firefighter and haven’t been able to sit on my heel for months. A few minutes of this and I’m already sitting on my heel with all my weight. Thank you!!
Man thanks a lot! Have had this exact pain and problems sice i was 15-16 am 23 now, and just doing this for a while is already starting to reduce the pain whilst doing squats and just sitting in general so thank you!
I haven't been able to do this for years! I'm in awe when I see people squat, cross their legs and sit on their knees. I'm only 31 but have knees of an old lady 🤷 I thought it was just because of 20 + years of knee arthritis but I honestly think it's partly just me not being proactive and stretching.
Thank you very much, the rocking is a great tip! Can you give some details as to why this works? I don’t understand how it’s addressing the issue, but it is. Cheers!
Thanks, I need. Sat on my knees for years in martial arts class and meditation, but was out of it for a few years and can't anymore without feeling like my knees will snap.
This is really helpful. I broke my femur and had my knee re built. I can get to about 135 degrees on good days but over 150 with my good knee. I am super stiff today after walking a lot. I used a small pillow behind the knee. The rocking is a great tip. Thank you
Just found this and thank you! I'm struggling with knee pain inhibiting ny mobility. (I can do the splits, but not get into cossack sqats anymore or butterfly with threading arms under). So couldn't sit on my heels anymore without a really long warm up with massage. I tried this and worked within 5 minutes and my knees felt so good afterwards! I also tried the towel in a deep squat with pelvis tucked and it worked there too. Could I apply this in my butterfly stretch, where I thread my arms under?
I've seen some comments saying, "but I'm not old, I'm young and struggle with this!" Well, being old is more of a corollary than a cause. Constant sitting (school, work, TV, video games, etc) and little exercise is what causes this, not age. Of course, there might be other causal factors, but I think for most people, a sedentary lifestyle is the issue.
thank you thank you!!! I've tried this now about 3x's once last night and twice today after workout and it totally helped. I've been searching for something to help me. Thank you again!!!
If you have this problem you might have jumpers knee and if you do, Bulgarian Squats along with various stretches will speed up recovery. If a towel or your hand isn’t enough pressure here, a tennis ball does wonders.
Those split squats can help for sure but they also may be too much depending on the injury and sensitivity of it. Tread lightly. I've shown it with the tennis ball but it digs very firmly into the back of the knee and may not be the best option for some.
Because of wt gain from a teenager now about to be 40.. I have loss the flexibility in my now damage knees....I am very much looking forward to trying this.
Sorry to hear that! If it hurts badly, there is likely knee problems or things you need to figure out. You could get checked out or have a consult with someone to see if this or another rehab protocol can help. Please get checked if you do BJJ and have knee issues. It causes a lot of problems in the sport!
Make sure you do your rehab! This exercise will likely be a bit much for you right now . Focus on restoring some mobility while improving strength and stamina.
I have exactly same problem.My menascus were torn.I cant sit all the way down on my heels.i stuck few inched above the heels n cant go down all the way.Will i be able to sit on my heels ?is there any other excercise to help improve sitting on heels?
Broke my tibia, torn meniscus, possible acl stuff after jumping over a fence 5 months ago. Been doing PT, mostly to straighten cuz that's still not complete. But nobody did any yoga stuff which is what I missed. Always been limber, now I'm exactly what u show for my left leg. But I cannot figure out what u are demonstrating here, or why. Also, now I can't bend down all the way into a squat, not sure how to get up either, like u showed. Before this, I used to sit on knees with heels almost out to sides. I want my flexibility back.
I am showing a mobility technique that helps to gap the knee. This gapping allows the joint to become more mobilized and possibly can increase the movement and healing. You should check the ACL and it sounds like you need a lot of rehab. Sorry to hear about that break and meniscus. Keep at it and you'll get there.
Thanks for this! I’m a 17 year old girl and used to do wrestling which caused me to dislocate both my left and right knee on separate occasions within six months of each other last year. Even before the dislocations I could not sit on my heels but it was absolutely killing me to do this when I tried it in my yoga class. I will definitely use these to build up mobility. I already felt an improvement. You mentioned Ju Jitsu. I really miss wrestling but it’s very demanding and not wise to return to it with my previous knee injuries. Should I try Ju Jitsu ?
I will say that I am Biased because I love BJJ. Jiu-Jitsu can be a bit heavy on the knees but definitely stick to the mobilization and try a strength training program for at least 2-3 months. I would recommend doing at least 4-6 weeks of rehab before doing BJJ, especially if you are new to the movements.
I had Meniscus surgery a few years back and they stocked it back together in wondering if this is safe for me to try? I do t want to re injure the meniscus. What do you recommend?
So glad I found this. Been doing BJJ for 5 years and I've never been able to fully sit on my heels not even when I'm fully warmed up! Would it be better to do this before or after training to get the most out of it?
Welcome to the tribe and the channel! I would likely do this after training but in all honesty, you wont know until you do it. You also need to figure out why you have this issue going on, which can give a lot of insight to what to do, when to do it, and how to do it more efficiently.
I’m wondering if you have seen patients who were able to successfully regain the ability to sit on their heels and or do a deep body weight squat? I can do the squat holding TRX straps but the straps are obviously reducing the amount of weight/pressure on my knee joints. Doing the squat with the straps at least tells me that my hips and knees can be in a full squat position. Is it then just a question the lack quad strength? I’m 56.
This a complex answer but basically I have seen this and peoples ability to regain mobility. That said, you do not need to squat ass to grass. Every BODY is different and not all people need to squat low for you to be strong, mobile, and effective. I would say its more about full body mobility in addition to strength. Also about finding a correct posture and exercise that fits your exercise needs.
I'm unsure on what to do, as I CAN sit completely back on my knees, but instead of severe knee pain I get severe foot pain ( upper part thats towards the ground) and calves pain? Its so bad I that I almost cry and have to stop. Would you recommend similar exercises for that?
I have always had this issue and have never been able to properly squad because of this too probably. Im defo gonna give this a try and hope this will finally fix it! I have just always find it so weird because when u do like the standing exercise where u push ur ankle to ur butt to stretch the quad i have no issues but when sitting on my ankles it suddenly hurts my knees a lot
Some people may not be able to do this in the short term... You'll have to work into this with some stretching, mobility. Remember, this will take time.
since about 3 years I experience discomfort and pain *at the back* (towards the outside part) of my knee when being my knee tightly (sitting on my heels properly is no longer possible due to the problem described in the video - but when I am attempting to do it). The issue also happens when sitting cross-legged. It radiates to my buttock. Currently waiting for a physio appointment, but it takes very long on the NHS. Vain problems are ruled out in this area. Any idea what I should investigate - and if exercise could help?
Glad you made an appointment. It can be a few different things. First, they need to do an eval to your knee AND need to rule out any lower back or hip issues.
When i try to sit on my heels I feel a very annoying sensation in my knees as if some parts are very tight and might tear if i tried to go lower...this happened after some very annoying tendon/ligaments pain in my knees
How often do i need to do this? After injuring my knee in bjj i haven't been able to do this on one knee. Does it go back to normal after this exercise?
This is very informative. I am going to try this. I am trying to get flexible again. I'm middle aged. Can people of all ages do this? I just subscribed. ☺
So why does this happen exactly? Is it a lack of flexibility or weak/overused knees from sports? I don’t think I’ve ever been able to sit on my heels but I’m feeling more discomfort around my knee now from skateboarding more than a decade
Thank you! I will try this. I used to take Shotokan for years, and want to get back into it. But cannot do seiza and it breaks my heart! 😊 Thanks again!
How many times a day would you recommend we do this? And for how long? Or is it just do it as frequently as we have time for? Thanks for the video anyway.
Good afternoon - I have a pressure or the feeling of "needing to pop/crack" my knee when digging my heel in and pulling back. I am 26 and am a runner but haven't been able to run in a while without discomfort. Thoughts?
Hey I enjoyed your video it was very easy to understand I have been doing judo for the past 8 years and for an unknown reason my right kneecap dislocated and I’m having a hard time sitting down on my ankles would this help me and do you think I should get into jiujitsu in the hopefully near future
This is my problem exactly. I was told just last week by an chiropractor that I will need to see a orthopedic surgeon. I really felt that my issue was more muscular but this guy just wanted to pop my neck and back and reschedule me to come back. Can you tell me what kind of Doctor you are? Do you know anyone in Houston Texas that you can recommend. I am having some right hip issues also and I believe with the right treatment it can be fixed without surgery. I know my years of sitting on the job has created these issues and now I want to fix them before retiring next year.
I am a Chiropractor. I would get multiple opinions and see what other people say. Try a PT, Chiro, Orthopedic. Don't just jump into surgery if you have not tried other aspects. I do not know anyone in TX, Sorry.
I’m getting more mobility but my goodness the ankle and calf pressure is unbearable. Am I just too fat? I’m 5’9” and 263. Obviously I need to lose weight and I am but I’m so tired of having stiff legs. It hampers my jiu jitsu because any time someone grabs my shin to use it as a level I have to tap to the compression. It feels like behind my knee is going to blow.
You dont have to lose weight but I am sure it would help! That said, a lot of squatting and knee issues can stem from immobility of the ankles. Check out some of the other videos.
I had 2 knee surgeries in my life on the same knee. A torn meniscus and ACL. The second injury I had was only a torn ACL, but on the same knee. I don’t trust it anymore to do things it used to. I quit sports and dancing because I just am not willing to risk another re injury. My right knee is not the same as it used to be. I can no longer sit on my heels or fully squat. It hurts a lot when I do that.
I have this issue in one knee. Something I found helps is the rowing machine. At the most forward point in the movement, my knee compresses and it brings a natural stretch to whatever is going on in there. I usually hear a click or two at the beginning. Not sure of any long term results yet but for now seems to help.
4-6 weeks depending on how far you already are. Also depends on other factors like meniscus health, if you are seeing a therapist. If meniscus involved, then likely you will need professional help and may not have full restoration of this,
@@DrJoshJagoda Yes my knees are pretty bad but you've given me something to try anyway, it's funny how one thinks their problems are unique and then one day you Google them and those issues are common !
how about, if you have (degenerative) meniscus-issues (probably tear) ? i heard some physiotherapists say, that (re-)learning that position is beneficial for the long-term outcome regarding knee-pain and that it should also be practiced, even when there´s already some damage in the knee. Also explicitly with meniscus-damages. As i´m not sure about that, i´m collecting opinions.
Hi Dr John, thanks for this great video. Just one question, I have pain in my right heel. Will doing this stretch, (which is hard for me at present) loosen the legs up and help the foot pain?
If you have mobility issues sitting like this for an extended period of time will likely hurt. This is supposed to be a drill for a short period of time. Too much of anything is not good as you already know!
Thanks for checking out the video. I would say try 2 sets of reps but hold for at least 2-3 seconds each time . Do this enough and you will figure out the timing and reps that work for you! Enjoy!
When I try to do this exercise and sit back the whole front of my right lower leg(that's on the floor) and the front of my ankle hurts really bad. Am I doing something wrong or is there another issue?
Oh my God!!!!! Thank you!!! You just told me gold!!! I will immediately place this in to action.... I can not squat or d sit on my knees or even sit criss cross. Oh my God it hurts so bad and my legs and feet immediately go dead. They'll burn and there's electricity exploding in them.... 🥲 For real, real I started crying years of joy upon finding this video. Tristan believe me when I say that I'm going to implement it. Should I do it everyday or is it like a regimen?
I cannot believe that after so many years (and I mean years) of not being able to do this (more especially in aikido and now yoga) within 5 minutes I'm resting further back on my heels through this clever body hack. Fantastic - thank you!
I’ve had two meniscus surgeries, my right one was injured first back in 2016, then I applied too much weight on the left knee so it also hurt. They aren’t the same injury, my left knee is alright and now I’m waiting for a third surgery on the right knee
Hey, thank you for this video. I need to improve this position ir order to improve the "malasana" yoga position or "kid's position". I'm not able to do it and it's so frustrating. I'm not sure if that's a knee problem, it's a bones problem? or a muscle problem?. I'm like 22 pounds overweight, do you think that could be the reason ? thank you
could tight hamstrings be the cause of me not being able to heel sit? Not sure if it matters but I have big legs & small feet, because of my small feet I kind of have to sit deeper than the average person.. not sure if that makes sense. any advice for me Dr Jagoda?
Tight hamstrings will not cause this. The hamstrings work to flex the knee. Typically its a mobility issue in the actual knee joint, tight quads, and/or tight hip flexors that cause this issue in "Healthy" individuals.
One of my knees definitely has that pressure. Will try this to help with Jiu Jitsu. Do you have any videos that would help with inverting for playing guard? I think my neck and shoulders or hips are not flexible enough to do it properly. Not sure which it really is.
I am not a fan of inverted guard for a few reasons but if you are looking to do that, you will need to focus on total body flexibility, not just your neck. Hips, Spine, Etc!
what is the issue if you have knee pain when sitting on heels? Been struggling with this forever. Deep squatting position hurts also. On number 7 for physical therapists
I’m 14 and I’m having this problem🤦🏼♂️
sameeee
I do pole vault but nothing else. This didn’t really work for me.
@@kadenjohnson5589 since I can remember I have never been able to sit on my heels frustrating af!
Mikaylia Robinson I haven’t been able to for about a year maybe less
Im 19 and im having too haha
I love how he says “as we age” but I’m a healthy 18 year old 😭😭🤣🤣
Agree some people are more flexible but some don't put in the consistent effort. Not every body is the same and if you can complete your life activities pain free you should be in good shape to move to the next level!
😂😂😂😂😂😂😭
When I was in early elementary school I was astonished how many kids could sit like this without discomfort. I never could.
Cube Aholic haha I’m 12
Lmao same haha 😭😭
Thank you so much! I did this for 15 min for 2 days so far and i see it getting better I am 15 learning how to pray (im muslim) and sitting on heels is important thank you 😊
Me as well though I’m 17 and hate shifting around so much when I’m trying to focus on Allah (SWT)
@@crystalm0mmie Mash Allah, I did what he said 1 time a day if I could and also pray your salah it will help you over time it’s getting better !
Woah, so the exercise is really effective!
I was trying to do this as well to sit in tashahud in prayer. I been training but always failing I'll try to use the towel soon, inshallah it helps me and inshallah Allah swt gives us strength to perfect our prayer; inshallah Allah grants us jannah tul firdaus
@@chibicretster MashAllah may Allah reward you
hiiii! i’ve been trying to do this for a while now. i’ve tried this with a large towel. i’ve been doing it for just 4 or 5 days and i can already sit in seiza!!!! it still hurts a little bit but i’ve managed to sit on my heels! didn’t think it’d work so fast, but i do it everyday for about 15 mins. thank you so much!
Thanks for sharing!! I would say that you can even do it a bit less to give your body time to recover. Less time or less times per week.
hello , how is your knee doing know ??
Wooow! thanks so much 🙏🏽.
This gives me hope. Thank you!
I’m a 22 year old firefighter and haven’t been able to sit on my heel for months. A few minutes of this and I’m already sitting on my heel with all my weight. Thank you!!
Great job!
You have no idea how much this helped me
Boom baby. Glad it helped!
This had an immediate positive impact. Thank you!
So glad! Enjoy
Man thanks a lot! Have had this exact pain and problems sice i was 15-16 am 23 now, and just doing this for a while is already starting to reduce the pain whilst doing squats and just sitting in general so thank you!
you're welcome!
This helped so much man! Been having issues from Jiu Jitsu and this specific knee pain.
Osss! Glad it helped!
I haven't been able to do this for years! I'm in awe when I see people squat, cross their legs and sit on their knees. I'm only 31 but have knees of an old lady 🤷 I thought it was just because of 20 + years of knee arthritis but I honestly think it's partly just me not being proactive and stretching.
Get on that mobility training. 31 and you cannot do that much means you MUST do something about it!
Me too. I really want to be able to do the Asian squat. My knees have been like this for at least 5 years probably, I'm mid 50's.
Thank you very much, the rocking is a great tip! Can you give some details as to why this works? I don’t understand how it’s addressing the issue, but it is. Cheers!
Thanks, I need. Sat on my knees for years in martial arts class and meditation, but was out of it for a few years and can't anymore without feeling like my knees will snap.
Thanks for watching! If you need start with a pillow or higher elevation under the knee.
I can't sit like this. The pain and tension is in my calves and back of the knee. I'll try this method n see if it helps
This is really helpful. I broke my femur and had my knee re built. I can get to about 135 degrees on good days but over 150 with my good knee. I am super stiff today after walking a lot. I used a small pillow behind the knee. The rocking is a great tip. Thank you
Keep going you will get to where you need.
I broke my femur too and I haven’t been able to bend all the way since
This helped me within the first session! I havent really been able to sit on my knees since i was around 12. Im 32 now
Thank you for this. I'm starting dance and this was so helpful.
You're so welcome!
Thank you so much now i can pray because of my heels btw im Muslim
I am glad it helped you!
OMG I HAVE SAME PROBLEM
I am muslim and praying is really hard
I am 13 yrs old
I have the same problem cause i am having sciatica .
Just found this and thank you! I'm struggling with knee pain inhibiting ny mobility. (I can do the splits, but not get into cossack sqats anymore or butterfly with threading arms under). So couldn't sit on my heels anymore without a really long warm up with massage. I tried this and worked within 5 minutes and my knees felt so good afterwards! I also tried the towel in a deep squat with pelvis tucked and it worked there too. Could I apply this in my butterfly stretch, where I thread my arms under?
Thank you, very useful and helpful video I tried it and it helps a lot. Subscribed 👍
Thanks for the sub!
I've seen some comments saying, "but I'm not old, I'm young and struggle with this!" Well, being old is more of a corollary than a cause. Constant sitting (school, work, TV, video games, etc) and little exercise is what causes this, not age. Of course, there might be other causal factors, but I think for most people, a sedentary lifestyle is the issue.
Very true. Also having a previous injury contributes to this!
Thank you! I’m 68 and since I play pickle ball I’m having problem sitting on my heel or do squat position!
You are very welcome. I hope this helps
Thanks. I was looking for an answer to that. At my first try I actually with a towel I movement improved remarkably.
Glad you found it John!
thank you thank you!!! I've tried this now about 3x's once last night and twice today after workout and it totally helped. I've been searching for something to help me. Thank you again!!!
So glad that helped! Please let me know if you have any questions!
PS continue to do this about 2X per week for another 3 weeks and you will continue to benefit
If you have this problem you might have jumpers knee and if you do, Bulgarian Squats along with various stretches will speed up recovery. If a towel or your hand isn’t enough pressure here, a tennis ball does wonders.
Those split squats can help for sure but they also may be too much depending on the injury and sensitivity of it. Tread lightly. I've shown it with the tennis ball but it digs very firmly into the back of the knee and may not be the best option for some.
Because of wt gain from a teenager now about to be 40.. I have loss the flexibility in my now damage knees....I am very much looking forward to trying this.
You're welcome! Thanks for watching the videos. I hope this helps.
actually my ankles hurt not my knees
what does that mean
With the feet in this position that can happen. Work on ankle mobility or place a pillow under the ankles too.
Only my left one for now
Thank you very much for the great advice and demonstration.
Glad it was helpful!
Dat purple belt! Great episode man!
ScottSessions thanks!
my man low-key flexing the purple😅
Under big toe in side it hurts .. not sure if it is nerve or bone that is causing pain.. any help?
Without talking to you directly I wouldn't know. www.drjoshjagoda.com or www.sandiegospineandsport.com for more help.
Hey I don’t have any knee problems but when I get down there all the pressure is on my heels and they hurt badly any solutions?
Sorry to hear that! If it hurts badly, there is likely knee problems or things you need to figure out. You could get checked out or have a consult with someone to see if this or another rehab protocol can help. Please get checked if you do BJJ and have knee issues. It causes a lot of problems in the sport!
Any tips for a guy 10 months after total knee replacement of both knees?
Make sure you do your rehab! This exercise will likely be a bit much for you right now . Focus on restoring some mobility while improving strength and stamina.
Thanks so much that will help me so much .
You're welcome! Thanks for watching the videos
So what causes then knee joint to tighten up to the point that you get pressure in the knee when trying to sit on your heels?
It can be from past injuries, scars, lack of mobility, bakers cyst, meniscus entrapment,, etc. There are many options.
@@DrJoshJagoda many thanks for this reply.. I haven't been able to figure mine out. Neither has a few physiotherapist
TY for video. Pain of knee-to-floor contact makes it hard to win back this flexibility. Doing this on a yoga mat helps!
nice way to alter your surroundings and use the mat!
I have exactly same problem.My menascus were torn.I cant sit all the way down on my heels.i stuck few inched above the heels n cant go down all the way.Will i be able to sit on my heels ?is there any other excercise to help improve sitting on heels?
Broke my tibia, torn meniscus, possible acl stuff after jumping over a fence 5 months ago. Been doing PT, mostly to straighten cuz that's still not complete. But nobody did any yoga stuff which is what I missed. Always been limber, now I'm exactly what u show for my left leg.
But I cannot figure out what u are demonstrating here, or why.
Also, now I can't bend down all the way into a squat, not sure how to get up either, like u showed.
Before this, I used to sit on knees with heels almost out to sides.
I want my flexibility back.
I am showing a mobility technique that helps to gap the knee. This gapping allows the joint to become more mobilized and possibly can increase the movement and healing. You should check the ACL and it sounds like you need a lot of rehab. Sorry to hear about that break and meniscus. Keep at it and you'll get there.
@@DrJoshJagoda yes! Thank u for that!! I will get back n let u know if it helps!
Thanks for this! I’m a 17 year old girl and used to do wrestling which caused me to dislocate both my left and right knee on separate occasions within six months of each other last year. Even before the dislocations I could not sit on my heels but it was absolutely killing me to do this when I tried it in my yoga class. I will definitely use these to build up mobility. I already felt an improvement.
You mentioned Ju Jitsu. I really miss wrestling but it’s very demanding and not wise to return to it with my previous knee injuries. Should I try Ju Jitsu ?
I will say that I am Biased because I love BJJ. Jiu-Jitsu can be a bit heavy on the knees but definitely stick to the mobilization and try a strength training program for at least 2-3 months. I would recommend doing at least 4-6 weeks of rehab before doing BJJ, especially if you are new to the movements.
Get a good knee wrap or knee sleeve that will stay in place while you train. It will help until your knees get better.
I had Meniscus surgery a few years back and they stocked it back together in wondering if this is safe for me to try? I do t want to re injure the meniscus. What do you recommend?
If you had this surgery, you should definitely be doing some rehab under some supervision. Start with strengthening exercises first BEFORE mobility
Omg I needed this so bad.
Get some!
So glad I found this. Been doing BJJ for 5 years and I've never been able to fully sit on my heels not even when I'm fully warmed up! Would it be better to do this before or after training to get the most out of it?
Welcome to the tribe and the channel! I would likely do this after training but in all honesty, you wont know until you do it. You also need to figure out why you have this issue going on, which can give a lot of insight to what to do, when to do it, and how to do it more efficiently.
I’m wondering if you have seen patients who were able to successfully regain the ability to sit on their heels and or do a deep body weight squat? I can do the squat holding TRX straps but the straps are obviously reducing the amount of weight/pressure on my knee joints. Doing the squat with the straps at least tells me that my hips and knees can be in a full squat position. Is it then just a question the lack quad strength? I’m 56.
This a complex answer but basically I have seen this and peoples ability to regain mobility. That said, you do not need to squat ass to grass. Every BODY is different and not all people need to squat low for you to be strong, mobile, and effective. I would say its more about full body mobility in addition to strength. Also about finding a correct posture and exercise that fits your exercise needs.
I'm unsure on what to do, as I CAN sit completely back on my knees, but instead of severe knee pain I get severe foot pain ( upper part thats towards the ground) and calves pain? Its so bad I that I almost cry and have to stop. Would you recommend similar exercises for that?
No. This should not increase your pain,
Also try and flex/stretch your quads as you sit down, which takes pressure off the knees
How many times should we do this before we see some improvement
2-5 x per week for about 2 weeks+
Omg thankyou thankyou almost last 10 years never sit....... Lets see in a week time
I hope this helps
I have always had this issue and have never been able to properly squad because of this too probably. Im defo gonna give this a try and hope this will finally fix it! I have just always find it so weird because when u do like the standing exercise where u push ur ankle to ur butt to stretch the quad i have no issues but when sitting on my ankles it suddenly hurts my knees a lot
I cannot sit back on my heels but thought I just had tight quads - I’m going to be starting this tomorrow
You're welcome! Thanks for watching the videos
Thanks alot! I want to start bjj but can’t sit on my heels. Will try this first.
Enjoy!
Does this work for arthritis?
I had my tibial nail removed due to surgery scars i cannot sit on my knee how can I fix it
Some people may not be able to do this in the short term... You'll have to work into this with some stretching, mobility. Remember, this will take time.
Great video. Already an improvement and i just did it once.
frank castle made my day!!!! Thanks and keep up the good work
San Diego Spine and Sports Wellness thank you Doc!
since about 3 years I experience discomfort and pain *at the back* (towards the outside part) of my knee when being my knee tightly (sitting on my heels properly is no longer possible due to the problem described in the video - but when I am attempting to do it). The issue also happens when sitting cross-legged. It radiates to my buttock. Currently waiting for a physio appointment, but it takes very long on the NHS. Vain problems are ruled out in this area. Any idea what I should investigate - and if exercise could help?
Glad you made an appointment. It can be a few different things. First, they need to do an eval to your knee AND need to rule out any lower back or hip issues.
When i try to sit on my heels I feel a very annoying sensation in my knees as if some parts are very tight and might tear if i tried to go lower...this happened after some very annoying tendon/ligaments pain in my knees
Same, I stretch before every gym session and I try and sit but I feel like a tendon would rip. 😬
Likely check your mobility or joints.
Some people just do not go that far. Others need to focus on the mobility of the joint.
@@DrJoshJagoda thanks
How often do i need to do this? After injuring my knee in bjj i haven't been able to do this on one knee. Does it go back to normal after this exercise?
see some of the other comments on how frequent... everyone is different.
I tried that and I really feel much better. Thanks so so much
Glad it helped!
This is very informative. I am going to try this. I am trying to get flexible again. I'm middle aged. Can people of all ages do this? I just subscribed. ☺
Thanks for subscibing! All people can do this but it varies on the degree and angles so progress slowly.
I love that he mentioned Jiu Jitsu!!! Im searching for help for a Jiu jitsu student!!
What are you looking for? Happy to help!
This was amazing! Not sure what my knee is doing today but this helped so much after just a few minutes
Awesome!
Oestoathritis patients can also do this exercise?
So why does this happen exactly? Is it a lack of flexibility or weak/overused knees from sports?
I don’t think I’ve ever been able to sit on my heels but I’m feeling more discomfort around my knee now from skateboarding more than a decade
How about when the pain is primarily behind the knees and one cannot bring heel to buttocks when standing as one holds ankle?
Thank you! I will try this. I used to take Shotokan for years, and want to get back into it. But cannot do seiza and it breaks my heart! 😊 Thanks again!
Hope to hear you are back at it soon.
How many times a day would you recommend we do this? And for how long? Or is it just do it as frequently as we have time for?
Thanks for the video anyway.
It depends on the situation but to help mobility, you'll likely need 2-4x per week to do this.
@@DrJoshJagoda Thanks, 2 - 4 times a week is less than I would have assumed actually. Will definitely get on that. Thanks for all the help.
Good afternoon - I have a pressure or the feeling of "needing to pop/crack" my knee when digging my heel in and pulling back. I am 26 and am a runner but haven't been able to run in a while without discomfort. Thoughts?
Could be some sort of mobility issue or meniscus. Maybe give this a try and if it doesn't work after 2 weeks I would go seek care.
Hey I enjoyed your video it was very easy to understand I have been doing judo for the past 8 years and for an unknown reason my right kneecap dislocated and I’m having a hard time sitting down on my ankles would this help me and do you think I should get into jiujitsu in the hopefully near future
do what you love.
What would be your reasoning? I think Judo is awesome. So is BJJ and wrestling. So hard to decide.
This is my problem exactly. I was told just last week by an chiropractor that I will need to see a orthopedic surgeon. I really felt that my issue was more muscular but this guy just wanted to pop my neck and back and reschedule me to come back. Can you tell me what kind of Doctor you are? Do you know anyone in Houston Texas that you can recommend. I am having some right hip issues also and I believe with the right treatment it can be fixed without surgery. I know my years of sitting on the job has created these issues and now I want to fix them before retiring next year.
I am a Chiropractor. I would get multiple opinions and see what other people say. Try a PT, Chiro, Orthopedic. Don't just jump into surgery if you have not tried other aspects. I do not know anyone in TX, Sorry.
I’m getting more mobility but my goodness the ankle and calf pressure is unbearable. Am I just too fat? I’m 5’9” and 263. Obviously I need to lose weight and I am but I’m so tired of having stiff legs. It hampers my jiu jitsu because any time someone grabs my shin to use it as a level I have to tap to the compression. It feels like behind my knee is going to blow.
You dont have to lose weight but I am sure it would help! That said, a lot of squatting and knee issues can stem from immobility of the ankles. Check out some of the other videos.
I am and very active 14 year old and having this problem
Try a couple weeks of this and see if it helps. Consider strengthening the knees too and seeing a therapist for that.
This helped so much!!! Thank you thank you thank you!!
Glad it helped!
Brother it's get help from indian yoga
So thanks 🇮🇳India
Happy to help
Actually I'm having pain in my phallenges and meta carpals ???is there any solution ??
There is but I don't know your actual problem
I had 2 knee surgeries in my life on the same knee. A torn meniscus and ACL. The second injury I had was only a torn ACL, but on the same knee. I don’t trust it anymore to do things it used to. I quit sports and dancing because I just am not willing to risk another re injury. My right knee is not the same as it used to be. I can no longer sit on my heels or fully squat. It hurts a lot when I do that.
Please go see someone and work with them closely to restore function and mobility.
I have this issue in one knee. Something I found helps is the rowing machine. At the most forward point in the movement, my knee compresses and it brings a natural stretch to whatever is going on in there. I usually hear a click or two at the beginning. Not sure of any long term results yet but for now seems to help.
Thanks for sharing!
thank you, thank you, thank you
You are very welcome
How long should it take to restore sitting on my heels? ballpark.
4-6 weeks depending on how far you already are. Also depends on other factors like meniscus health, if you are seeing a therapist. If meniscus involved, then likely you will need professional help and may not have full restoration of this,
@@DrJoshJagoda Yes my knees are pretty bad but you've given me something to try anyway, it's funny how one thinks their problems are unique and then one day you Google them and those issues are common !
I had an acl rebuild and min repair in 1997...and lost some mobility to do this...its not my age. It's more a fascial pattern hone wrong
Give it a try.
How often should I perform this exercise? How many reps?
Depends on the case. Feel free to DM me or email me.
@@DrJoshJagoda How can I DM or send you an email?
how about, if you have (degenerative) meniscus-issues (probably tear) ? i heard some physiotherapists say, that (re-)learning that position is beneficial for the long-term outcome regarding knee-pain and that it should also be practiced, even when there´s already some damage in the knee. Also explicitly with meniscus-damages. As i´m not sure about that,
i´m collecting opinions.
RE-learn how to move better. Train your hips, core, knees and feet!
Hi Dr John, thanks for this great video. Just one question, I have pain in my right heel. Will doing this stretch, (which is hard for me at present) loosen the legs up and help the foot pain?
Thanks for watching! This is designed for the knees and likely will not help with the foot much.
Would you recommend sitting in this position rather than a chair everyday until I get full ROM or no?
If you have mobility issues sitting like this for an extended period of time will likely hurt. This is supposed to be a drill for a short period of time. Too much of anything is not good as you already know!
Good video thanks for the advice man
you are welcome! enjoy
Thanks for the video, Should I do a certain amount of reps and sets, or amount of time
Thanks for checking out the video. I would say try 2 sets of reps but hold for at least 2-3 seconds each time . Do this enough and you will figure out the timing and reps that work for you! Enjoy!
I tore my pcl, mcl, and meniscus it has been about 2 years since injury and it feels like it is going to explode when doing this
When I try to do this exercise and sit back the whole front of my right lower leg(that's on the floor) and the front of my ankle hurts really bad. Am I doing something wrong or is there another issue?
When i bend my leg theres like a pop every time i bend it and straight it
pops don't always mean a problem. But there can be many types of issues with them. IF its painful or locks I would seek help asap.
wow super tip, thank you
you are very welcome and thanks for watching
I'm 16, I was a Gymnast. But I quit... and have this problem. I also have anterior pelvic tilt. Yay
Glad this helped!
Oh my God!!!!! Thank you!!! You just told me gold!!! I will immediately place this in to action.... I can not squat or d sit on my knees or even sit criss cross. Oh my God it hurts so bad and my legs and feet immediately go dead. They'll burn and there's electricity exploding in them.... 🥲 For real, real I started crying years of joy upon finding this video. Tristan believe me when I say that I'm going to implement it. Should I do it everyday or is it like a regimen?
You are very welcome! Likely want to do this 2-4x per week.
when i sit on my heels i get pain in my ankle and foot. what would you suggest? do you have any resources or things i could search for? ty x
You will likely need to look at your ankle mobility as an issue for you. I would do that before this then.
I cannot believe that after so many years (and I mean years) of not being able to do this (more especially in aikido and now yoga) within 5 minutes I'm resting further back on my heels through this clever body hack. Fantastic - thank you!
You are very welcome. Glad this helped!
I tore my acl like a year ago had surgery and it hurts to do this now can’t even do it without having bad pain
I would avoid this then. It may be too much on your ACL and you may need more therapy. Go see your MD and PT that can help ease you into exercise.
I’ve had two meniscus surgeries, my right one was injured first back in 2016, then I applied too much weight on the left knee so it also hurt. They aren’t the same injury, my left knee is alright and now I’m waiting for a third surgery on the right knee
IF you need that many surgeries your likely doing something wrong, programming incorrectly, or not putting the effort in.
Hey, thank you for this video. I need to improve this position ir order to improve the "malasana" yoga position or "kid's position". I'm not able to do it and it's so frustrating. I'm not sure if that's a knee problem, it's a bones problem? or a muscle problem?. I'm like 22 pounds overweight, do you think that could be the reason ? thank you
Its hard to say but usually this is a joint problem. Slowly progress for this if you can.
PS. Feel free to reach out if you have any questions
could tight hamstrings be the cause of me not being able to heel sit? Not sure if it matters but I have big legs & small feet, because of my small feet I kind of have to sit deeper than the average person.. not sure if that makes sense. any advice for me Dr Jagoda?
Tight hamstrings will not cause this. The hamstrings work to flex the knee. Typically its a mobility issue in the actual knee joint, tight quads, and/or tight hip flexors that cause this issue in "Healthy" individuals.
How many times a week do we do that and for how long and how many times do we do it in an exercise ?
Try 2x a week or so to start.
I had car accident and after it my joint is terribly atrophied and I'm trying to get rid of it. How to do it better? With what to begin it?
You will prob need profession therapy if its been that damaged.
One of my knees definitely has that pressure. Will try this to help with Jiu Jitsu.
Do you have any videos that would help with inverting for playing guard? I think my neck and shoulders or hips are not flexible enough to do it properly. Not sure which it really is.
I am not a fan of inverted guard for a few reasons but if you are looking to do that, you will need to focus on total body flexibility, not just your neck. Hips, Spine, Etc!
@@DrJoshJagoda understood. I doubt I will play it much but definitely need to get more flexible overall for BJJ anyways. Thank you.
How many times a week?
at least 2x a week for a few weeks.
what is the issue if you have knee pain when sitting on heels? Been struggling with this forever. Deep squatting position hurts also. On number 7 for physical therapists
Where do you live? Need to get you a good therapist that can help!
@@DrJoshJagoda near minneapolis mn.
Thanks man .. straight from heart
You are very welcome
Really helpful thanks man
Glad it helped, thanks for watching!