Performance Area > Injury, Prehab, & Rehab talk for the brittlebros

Bulletproof your knees....

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CoolColJ:
http://www.youtube.com/watch?v=YJnKGTg7DxI

CoolColJ:
That guy was mentored and taught that move by Charles Poliquin, I believe

so here is how to do it from the man

http://www.youtube.com/watch?v=venxzC5TDfg



I also think walking backwards up a steep slope/road could work just as well

seifullaah73:
That video is not available anymore.

I found after some testing that my left knee is more unstable then my right. If you think of the single leg squat where you stand on one leg and the other leg you hold it with the same side arm as if about to stretch quads, then you descend down slowly and controlled till your knee touches the floor then you go up. My right knee feels comfortable going down and up, only limitation is muscle strength. But with my left leg, when going down there is pain below knee cap entire front area and unstable that I can't continue descending more than half squat.

I realised this first when I was sitting on the swing and with one feet on the floor, you have one foot out making contact with ground and you slowly bend that knee letting the swing you're sitting on move forward till your shin is perpendicular to the ground, I can feel instability on my left knee than my right knee.

Even though the knee does not give me any pain during sprinting.

CoolColJ:

--- Quote from: seifullaah73 on July 03, 2020, 10:00:31 am ---That video is not available anymore.

I found after some testing that my left knee is more unstable then my right. If you think of the single leg squat where you stand on one leg and the other leg you hold it with the same side arm as if about to stretch quads, then you descend down slowly and controlled till your knee touches the floor then you go up. My right knee feels comfortable going down and up, only limitation is muscle strength. But with my left leg, when going down there is pain below knee cap entire front area and unstable that I can't continue descending more than half squat.

I realised this first when I was sitting on the swing and with one feet on the floor, you have one foot out making contact with ground and you slowly bend that knee letting the swing you're sitting on move forward till your shin is perpendicular to the ground, I can feel instability on my left knee than my right knee.

Even though the knee does not give me any pain during sprinting.

--- End quote ---

All the info is in this thread - check out the videos here

http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/

I'd start with backwards walking on a 30 degree slope for 2 mins a day
And do the couch stretch.

Then add the patrick stepup

My left knee used to be like yours.
it's probably due to cartilage damage on the under side of the left patella, caused by patella mistracking.
I don't know why the backwards walking works, maybe it just smooths out the surfaces and fires the VMO properly over time.
Plus the blood flow

seifullaah73:

--- Quote from: CoolColJ on July 03, 2020, 12:17:14 pm ---
--- Quote from: seifullaah73 on July 03, 2020, 10:00:31 am ---That video is not available anymore.

I found after some testing that my left knee is more unstable then my right. If you think of the single leg squat where you stand on one leg and the other leg you hold it with the same side arm as if about to stretch quads, then you descend down slowly and controlled till your knee touches the floor then you go up. My right knee feels comfortable going down and up, only limitation is muscle strength. But with my left leg, when going down there is pain below knee cap entire front area and unstable that I can't continue descending more than half squat.

I realised this first when I was sitting on the swing and with one feet on the floor, you have one foot out making contact with ground and you slowly bend that knee letting the swing you're sitting on move forward till your shin is perpendicular to the ground, I can feel instability on my left knee than my right knee.

Even though the knee does not give me any pain during sprinting.

--- End quote ---

All the info is in this thread - check out the videos here

http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/

I'd start with backwards walking on a 30 degree slope for 2 mins a day
And do the couch stretch.

Then add the patrick stepup

My left knee used to be like yours.
it's probably due to cartilage damage on the under side of the left patella, caused by patella mistracking.
I don't know why the backwards walking works, maybe it just smooths out the surfaces and fires the VMO properly over time.
Plus the blood flow

--- End quote ---

Thanks will try that.

Previously, about a year ago or less when doing Nordic ham curls and because of the movement of patella knee cap during the motion, it gave me me bursitis, it was swollen.  It healed up after a few months doing rehab and limited range of pistols on box. But I am back at that position as I can't even get up from chair with one leg (left leg) right leg is fine.

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