Knee pain and injury prevention when returning to exercise Pt.1 - Squats | Tim Keeley | Physio REHAB
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- เผยแพร่เมื่อ 11 มิ.ย. 2020
- #squats #kneepain #kneeinjury
Many of you maybe starting to head back into the gym - if not already! If you have had some time off from exercise, especially load (like weights and plyometrics) then launching straight back into gym work, running, group exercise classes and boot camps needs to be done with a bit of awareness around your mechanics.
This 4 part video series on knees will help you identify common biomechanical problems in movements that you can easily spot and help correct to prevent further injuries down the track. I will go through 4 main exercise movements inclusing Squats, Lunges, Step Ups and Box Jumps.
Usually people dont feel mechnical knee pain until a few weeks into a new routine with non-optimum knee movement. Too many weeks of exercises with a knee rolling in, and then with load can lead produce stress on the knee tissues and eventually pain and injury. This will definitely put a road block in your training - that you have so long yearned to get back into. Don't let this happen to you!
PART 1: SQUATS
What you are looking for is knee tracking problems. You have probably all heard this before but I am here to re-iterate how important that rolling knee is and why you should make sure it doesn't happen. If you can't correct you technique it maybe a hip weakness problem that you should go and see your Physio about - to get the right hip stability and external rotation strengthening exeicses on one leg to improve it.
Stay tuned for Part 2: Lunges.
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Helpful. The explanation of the knee rotation is what I needed. This is exactly the problem I’ve been having. Thank you!
Great! 👍
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This guy has some serious understandings of musculoskeletal system. You are amazing .
Thanks!
Bro I am 18 having knee problems while squatting. I thought something was wrong with me😂thanks so much for this video
How it works well for you!
Bro?
Shit me too
Me too man
Dude im 9 and I thought it was crazy I had pane while squating 😢😢😅😅😅😅😅
Please don’t stop making there videos. I’m 48 yrs old. Tore my ACL twice in my mid 20’s. Along with other tears meniscus and such. I’ve been told I need a knee replacement. Which I refuse to do, since I’m still active. The only thing that keeps me going is rehab exercises. Like the step up, hamstring work, calf work. Technique based off your videos. Mostly single leg work. Any other suggestions sir?
Glad the videos help. Keep watching more to come!
@@physiorehablmao
@@alaads5944 haha this guy just doesn’t give a shit
Been squatting heavy for 13 years and never always noticed my right side was slightly weaker causing my knee to roll. Just like you said, it never caused me an issue before so never worried about it but for the last year it’s caused me pain in that knee, I’m gonna give it some rest then apply all your tips, thank you!
Hope you get it sorted!
Exactly what I was looking for thank you!!
You’re welcome!
Thank you for such helpful tips!
All i did for me was just stop doing leg day altogether for a while. But hear me out. I skipped leg day every week to do leg day every other workout sessions lmao. I removed weighted squats and just did bodyweight squats after each set of any workout. And that was my 30 secs to 1 minute rest. It improved my form drastically and when it got easier and easier I then added some lightweight dumbells and used heavier and heavier dumbells until i manage to go back to proper barbell squats and my knee pain was gone because i now have proper form and stronger legs from bodyweight exercises. Lesson learned just go back to basics and remove your ego.
This is correct, i agree, but there's an issue. Some people don't have the hip mobility or hip joint anatomy to squat deep with toes looking forward. No matter how i tried i can't hit depth due to pinching and pain in my my hips and (here's my problem) if i squat with toes looking out which is fine for my hips, probably my knees can't track my toes. They're not caving in though, i think they re off through the entire rep.
Great information, thank you
Glad it was helpful!
Best video on the subject
Thanks!!! 🙏
Thank you sir last two weeks ive had knee pain after leg day and its very painful when i bend my knees i saw this tried to do a squat and i saw that i make the mistake you were talking about and when i correct my position i feel less pain when squatting so I’ll try to rest some days till my knees feel better and focus on the right form next time i do squats
Glad you’re on the right track 👍
Bro i am also having the same problem and it is still paining even after two months, what should I do?
Yeah thanks for this . This is definitely the reason why i was having issues. God bless
👍
Thank you. This was very helpful.
👍
Thanks so much, I’m new to the gym & I found this very informative & helpful!! 👏🏽
Glad you liked it!
thanks for the info.. was doing it in wrong way from past a week
Glad you got it right!
that explains my knee pain sir, recently after my second powerlifting competition my right outer knee hurts so much when standing without bending it for long periods of time hurts so bad. But i do have a very wide squat so ill have to fix my posture
Useful and informative
Started cycling as a way to commute, knees hurt too bad to squat/bend
I just wanna work out😭
Hope it gets better!
@@physiorehab yeah its alrig
I have Knee Pain for 5 Years straight now and im trying to squat twice a week but its more about luck. My Knees are not collapsing inward but im having pelvic problems and my right vmo is much weaker than my right one. The Pain comes everyday even if i just raise my leg up on the right....the pain is super sharp likes someones putting a knife in your knee. It's anterior knee pain, the Quadriceps tendon. i also think i cannot stay forward with my knees in the deep bottom position on my right side and my knees shifting backwards on the right because its used to avoid the painful area. Its no inflammation, its chronic but caused by muscle imbalances and i cannot fix it. Noone actually could. I met 5 different Orthopedists and 4 different kind of Physio-people. I feel like my life is over and im not even 30yrs old
Sorry to hear you’re having trouble with the knee. Have a look at my quadriceps tendon video from a while ago and give those exercises a go
Thank you
You’re welcome!
Great video
Thanks 🙏
Got an odd story. In middle school I did a front flip/flop and landed with a roll and my knees were bent, sounded like a twig snapping in the left lots of pain could barely walk for a while. Pain comes back every once in a while I've had x rays CT scans and mri's doctors said there nothing wrong lmao. Hurt the top of my right knee picking up my dog one day 2 years ago and now It randomly feels like its being torn when getting up at work and what not, and im finding it hard to get back into my routine at least squatting since I don't have the muscle mass I used to, causing more stress on my joints. Anyways thats what happened to me and im 22 at the moment. Im trying really hard not to get injured again so I can have a chance at staying active when I get older. Cool vid man😎
Sorry to hear that. Your still young.i have a knee injury from playing football. Should i start squatting?. Will it help me ? Ive stopped squatting for 6 months because i use have terrible knee pain from it.
@@edge803 I've managed to get in a few sets with little pain but definitely try to get into physical therapy so you don't get hurt
Thank you ,I doing something wrong when I squat
One day my knees suddenly started hurting i thought it was because of football. I went to the doctor he did an x-ray and examined my knees and told me everything is okay..After a few days my knees pain vanished.. I don't Know how it vanished i guess because it was because i reduced playing football for a month and my knees got recovered but today was my second week at gym and i did a leg workout and my knees are hurting again... please can you tell me what's the matter and what should i do
Thank you! I messed myself up last week
Hope you go ok!
My right knee has "popped out " a few times. Last time about 2 years ago. Now if i put weight on it. It crunches, i mostly have no pain.i tried 3 squats and it hurt. I need to try your technique. I'm currently terrified of squats because of my knee
Hope the knee goes well. Perhaps you need bette rehab. Have a look at the programs at physiorehab.com
Thanks Tim! I got a hope to prevent knee pain. I have a question at 3:14. when you said "...disservice here..." do you mean if you only fix the form of squat, it is not enough to avoid knee pain due to the lack of training one's pelvis balance? (I'm not a native speaker XD)
Yep
I’ve been working out with heavier weights for about five months, lately i started feeling stress in my knees and elbows, sometimes like a needle, sometimes just tired like they’re worn out. Is it caused by bad forms? Or maybe i haven’t been stretching and warming them up before exercises
Might be a load issue that you need to manage
I wish the audio was louder.
Thank god i thought i had a condition or something glad you had a answer for my problem!
👍
Thank you so much. I understood my mistake. Do you have any video about rehab of knee
Just look at all my knee videos in the playlist !
When I squat or do Bulgarians, my right inner knee hurts and my on my left leg right above the knee on the outter side goes numb, why could that be?
Perhaps get it assessed
Brother i had femur surgery 8 months before and i do bodybuilding competition before surgery. Afterwards may i compete in bodybuilding. Is it possible. Could you please give me your suggestion please
Anything is possible! Depends on the surgery outcome sometimes though
I have meniscus problems but I love the Bulgarian split squat, can I still do it with this problem?
i got knee pain and im sure this is the reason its been more than a week and the pain's still there. what do u think how much time will it take to completely go away?
That’s really hard to say sorry without l owing what the pain is from
@@physiorehab I got the pain from squatting the wrong way and all the weight went straight onto my knees but I have recovered from it and I'm all good now THANKS FOR THE HELPFUL VIDEO THO
@@piyushalaad hey how did u recover. could u tell me? I too feel pain in my knee due to squats
@@akankshareddy9116 I took a 1 month of break and rest and I'm still not fully recovered but I'm still doing quite better. You actually need to correct and look into ur squat form. My squat form was really really bad and now that I started focusing on it and I feel absolutely no pain while squating tho during some intense cardio I do feel some pain and I'm still trying to recover from avoiding intense exercises. Also I'd recommend stretching (it helps a ton) and try doing exercises to strengthen ur hip muscles and glute muscles 👍👍. I have flatfoot so it was kinda hard for me but you can do it!
@@piyushalaad thank you I will try to fix my squat posture
Hello,
Great video, I learnt a lot in those 4 mins.
However, I just started gym without any great knowledge, and I was doing leg press machine with 27 kgs for a week straight, I am a student and cant afford a PT, so I watched all kinds of videos before starting.
But now only after a week, my both knees are painful when sitting/squatting, so I stopped the exercises, as it was an obvious sign that I was doing it all wrong.
Now I am trying to figure out how to do it right and get relief from the pain I already have. Please help me out, thank you 😊
Perhaps have a look at our website for programs and Telehealth options? physiorehab.com
The same principle applies when using leg press. Keep your feet straight to prevent knee rolling in. Good luck,
The trainer at the gym showed me how to do squats on a half ball. I did it a couple times. Now, I have a sore knee from squatting too low. I had sharp pains for the first couple days. It's gotten a bit better, but I can't walk without feeling aches/pain only after 5 minutes. I have full movement of my leg and it's fine when I don't move or when I wake up in the morning. I'm starting to be concerned. It's been two weeks. Is there anything I should do? Should I just wait it out?
See a physio for assessment if it’s not getting better
@@physiorehab Thanks! I went to an osteopath and he did wonders. The pain is gone. I'm going back to see him again to follow up.
My knees hurt sir the way you are squatting. DoI have to build up my quads? Thanks
Maybe!
can it help for patellofemoral and meniscus pain rehab.
I would have a look at my rehab programs for that: www.physiorehab.com
ok! David Bekham.
Doppelgänger? I don’t think so
Hello I had a problem with my knee but how long will it heal or do I need to do anything for it?
I squatted wrong that why
Sorry don’t do diagnosis over social media
Sir , I have suffering from ACL strain grade 1 with posterior horn of medial meniscus grade 1 tear ago 6 months , I can run but I can't do single leg squat ,feel so much pain in side of the patella what I have to do , please reply some exercises.
Sure - all the exercises are in my online program: www.physiorehab.com/rehab-programs-acl-knee-surgery-rehab
Bro i have done so many squats wrong way and now i am having a knee pain for 2 months now plz help me
Perhaps you need a rehab program to help. Have a look at physiorehab.com
So basically I straighten my feet right? :)
That’s one component yes!
Thank you for the video, i caused some strain on one of my knees doing split squats, i had my knee misaligned because i was trying to keep balance, im an idiot lol
Hope it improves!
@@physiorehab
i have partial tear to my acl and some cartilage damage that doesnt require surgery, is it safe to do squats?
@@cacoca79 go carefully if it’s bad enough that it needs surgery
@@physiorehab no , no surgery is needed according to the specialist but i went to physical therapy and the pain went away but they said no more doing squats in the gym indefinitely and no manual labor jobs where i have to bend down constantly. is that true?
This what happen to me 😭😭😭😭😭
After doing wide squats, i have knee pain only if i bend below my hip line or sit on bench which is below my hip level. If i sit on chair above or equal to hip level line, knee didn't hurt. Whats the reason? While doing squats, pain slightly its cleared. Pls help on why this pain. I'm worried
It could be a number of things in your knee - have you damaged your knee before ?
If I straighten my feet, I can't squat for anything.
Time to work on some mobility and strength!
I f hate my knees
That’s a shame
My leg killing me of pain
If you need a rehab program have a look at this one: physiorehab.com/rehab-programs-acl-knee-surgery-rehab
AOA SIR
I always hear clicks
Agree to disagree
Gday !
i though that he was saying "To die"
Funniest thing here is when 0:30 she is flexing here inner thigh, internally rotating at the hip standing and waiting for him. Terrible standing posture throughout the day also shows up as a weaker adductor /inner thigh muscles because you basically standing on one leg for most the day.
still not very clear Bruce! it wouldve been better if we saw the squat from the side to see if her back was straight!
Bruce?
Youre an Aussie, aren't you?
The voice too low 🔅
My knee pain lead me here. Been crushing and loving leg days specially with the squats but after 4 months I feel knee pain. 🥲
2:25
Thank me later bois
It's just a girl, respect her
Don't act like you never see one
@@sahtification this is what we call a virgin beta male