Author Topic: Bulletproof your knees....  (Read 1050 times)

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CoolColJ

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Bulletproof your knees....
« on: November 04, 2019, 07:54:16 am »
+1
<a href="http://www.youtube.com/watch?v=YJnKGTg7DxI" target="_blank">http://www.youtube.com/watch?v=YJnKGTg7DxI</a>

CoolColJ

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Re: Bulletproof your knees....
« Reply #1 on: November 04, 2019, 07:01:23 pm »
0
That guy was mentored and taught that move by Charles Poliquin, I believe

so here is how to do it from the man

<a href="http://www.youtube.com/watch?v=venxzC5TDfg" target="_blank">http://www.youtube.com/watch?v=venxzC5TDfg</a>



I also think walking backwards up a steep slope/road could work just as well
« Last Edit: November 04, 2019, 07:03:18 pm by CoolColJ »

seifullaah73

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Re: Bulletproof your knees....
« Reply #2 on: July 03, 2020, 10:00:31 am »
0
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.

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Bulletproof your knees....
« Reply #3 on: July 03, 2020, 12:17:14 pm »
+1
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.

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
« Last Edit: July 03, 2020, 12:21:13 pm by CoolColJ »

seifullaah73

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Re: Bulletproof your knees....
« Reply #4 on: July 03, 2020, 12:35:38 pm »
0
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.

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

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.
« Last Edit: July 03, 2020, 12:37:25 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: Bulletproof your knees....
« Reply #5 on: July 06, 2020, 11:01:29 am »
0
what about backward stair climbs.

I definitely cannot do the atg split squats trying to touch my hamstring to my calves as hips feel restricted in getting that far and I can do it with front leg elevated to about 12 inches high but heel comes off the floor and back leg hip is tight and a little painful during the stretch.

but I can do seated good mornings without problems till chest goes beyond knee level.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Bulletproof your knees....
« Reply #6 on: July 07, 2020, 11:37:30 am »
+1
what about backward stair climbs.

I definitely cannot do the atg split squats trying to touch my hamstring to my calves as hips feel restricted in getting that far and I can do it with front leg elevated to about 12 inches high but heel comes off the floor and back leg hip is tight and a little painful during the stretch.

but I can do seated good mornings without problems till chest goes beyond knee level.

That would be the same as Peterson setups
But if your knee hurts I would start with backwards walking or reverse sled drags as the amount of reps you can do is way higher and it's less likely to cause knee pain with shallower slopes or lower loads

You should be progressing step by step, not sure why your jumping into the more advanced exercises when your knee hurts...

All you need to fix the knee is the backwards stuff, then add in lower step ups, and progress the height if pain free, then add load.
Couch stretch - I do the one on a couch not the wall :)
Soft tissue work if needed
After a few weeks you should be good to go.
« Last Edit: July 07, 2020, 11:43:00 am by CoolColJ »

seifullaah73

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Re: Bulletproof your knees....
« Reply #7 on: July 07, 2020, 01:44:01 pm »
0
what about backward stair climbs.

I definitely cannot do the atg split squats trying to touch my hamstring to my calves as hips feel restricted in getting that far and I can do it with front leg elevated to about 12 inches high but heel comes off the floor and back leg hip is tight and a little painful during the stretch.

but I can do seated good mornings without problems till chest goes beyond knee level.

That would be the same as Peterson setups
But if your knee hurts I would start with backwards walking or reverse sled drags as the amount of reps you can do is way higher and it's less likely to cause knee pain with shallower slopes or lower loads

You should be progressing step by step, not sure why your jumping into the more advanced exercises when your knee hurts...

All you need to fix the knee is the backwards stuff, then add in lower step ups, and progress the height if pain free, then add load.
Couch stretch - I do the one on a couch not the wall :)
Soft tissue work if needed
After a few weeks you should be good to go.

Thanks

I don't that exercise which caused pain,  it was a test on the link you gave.

But I am also doing single leg box squats with bands. No pain. I never had pain in my knee it was just unstable in certain movements or poor mobility.

Will do what you said.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/