Get Rid of Knee Pain Fast [4 PROVEN STRATEGIES]

Рет қаралды 1,107,498

Күн бұрын

If you're tired of dealing with knee pain during your workouts, this is a must-watch!
I walk you through the common causes of knee pain when lifting and provide you with practical solutions to address fixing each one.
Join me as I guide you through a comprehensive approach to tackle the underlying issues contributing to knee pain:
1) Ankle Mobility: I'll demonstrate effective techniques to improve ankle range of motion, which plays a crucial role in reducing stress on the knees during lifts.
2) Hip Internal Rotation: Discover exercises and strategies to enhance hip mobility and address any restrictions that may be impacting your knee function.
3) Knee Stability: Strengthen the muscles surrounding the knee joint to improve stability and minimize the risk of injury during your lifting sessions.
4) Glute Coordination: I'll explain the significance of proper glute activation and coordination to optimize your lower body mechanics during lifts.
By addressing these mobility and stability concerns, you'll be able to overcome knee pain and enhance your lifting performance. Subscribe to my channel now for valuable insights and actionable steps to optimize your lower body function and conquer knee pain.
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While there may be one specific point in time at which the pain strikes, non-traumatic knee pain is usually the result of something that has been building for some time. The signs of injury are often present even before symptoms appear. For example, numerous research studies have found a connection between knee problems like patellofemoral pain syndrome, illiotibial band (ITB) syndrome, and even the development of osteoarthritis (OA) to movement problems such as excessive hip adduction (thigh moving towards the midline of the body) and internal rotation.
This means that while you may have experienced pain for the first time after a heavy squat workout last week, the cause of injury may have actually been building up to that point for a while. Therefore, the quality of your technique and the manner you load your body during training will always be the most important factor in whether you get stronger and find success or whether you fail to progress because of an injury.
If you think you're dealing with patellar tendinopathy (which presents as a load intolerance rather than a movement problem), check out this video: • How to Fix Knee Pain [...
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Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: store.3d4medical.com/applicat...
Music credits
Opening & closing track by JookTheFirst: / jookthefirst
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Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!
Special thank you to Evan Pierson Productions for his help in making this video!

Пікірлер: 713

@chaseacklam6174 2 жыл бұрын

This SAVED my leg day. I’ve had on and off knee pain for years. Today was leg day for me, and just as I got to my working sets, I had to stop due to pain in my right knee. I stopped the workout and decided that I had enough of poor workouts due to knee pain. I watched this entire video in the gym, and went through each step as he explained it. Honestly it felt like a miracle. After doing tons of reps of the movements he recommended, I went back to squat to see if I could feel any difference. To say the least, I completed my 5x5 squats and the rest of my entire leg day routine with almost unnoticeable knee pain (seriously, I only noticed a tiny sensation on my last working set) . I plan to do this before every workout even if it’s not leg day, just because it was so effective. It’s now post-workout and my knees have never felt this good, so he earned a new subscriber 👍🏻

@Dayum286 2 жыл бұрын

did you go thru the entire 4 warm-ups or just a few of your weknesses?

@chaseacklam6174 2 жыл бұрын

@@Dayum286 I do a light warm up to get my blood flowing (jump-rope/run/etc), then I do all 4 warm ups plus a few extra sets, I also added in “anterior tibialis stretch kneeling” because I feel it helps add a little in terms of mobility. I do all of this before every single workout, it takes about 15min on average. If it’s a leg day I will do this mobility routine and then proceed to do your typical leg day stretches and light warm up sets prior to going heavy. I’ve added 45lbs on my PR and still have no knee pain at all

@Dayum286 2 жыл бұрын

@@chaseacklam6174 i think its my hip mobility imbalance caused my knee pain, I would do at least hip activation every session, thanks man!

@thomasvandenberg5599 2 жыл бұрын

I have te same pain i just watched this vid i hope it Works en fix my years of pain in my right knee to

@Valarizator 2 жыл бұрын

@@thomasvandenberg5599 any results?

@rozskz 8 ай бұрын

2:46 box stretch (move knee in front of ankle) 4:28 assisted hip airplane (belly button points to the ground while you bend down with your knees and come back up 6:11 touch down squat 8:07 single leg bridge

@taylorwright2282 8 ай бұрын

Brother I had BOTH these issues in my left leg. Knee pain after squatting and I NEVER have had knee pain. You are doing the Lords work my boy

@aboodalbloshe5374 3 жыл бұрын

10 minutes with one shot .. bravoooooo⚔️

@mohammedahmed1109 2 жыл бұрын

Exactly

@lateraldeano 3 жыл бұрын

Perfect exercise for me. Got the cramps in my hamstring on the one foot bridge. Switched to the other side noted the stretch and position. Switched back and got it right and no more cramps. The satisfaction from this exercise was immense. Thank you.

@alexandervue9464 2 жыл бұрын

I've been having knee pain for about 2 weeks now. This really helped. Stretching, endurance training, and re training those muscles to gain more strength will really help.

@SquatUniversity 4 жыл бұрын

The #SquatUclub is now on KZfaq! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my KZfaq channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

@thekuma123321 3 жыл бұрын

I've had anterior knee pain twice in the last 8 months and it was really bad. I want to go back to lifting again. These stretches have helped reduce the pain. Thanks for uploading this!

@dome204 4 жыл бұрын

I ordered your book as I was finding it hard sitting through all the instagram content. This is exactly what I was looking for!!! Thanks for the great info.

@SquatUniversity 4 жыл бұрын

Thank you for picking up a copy of my book! I really appreciate it!

@gitaprabhu4281 3 жыл бұрын

Can you pl help me with a link to buy the book

@headicuss 4 жыл бұрын

This was extremely useful, I always new I had bad ankle and hip mobility, and confirmed it . Thank you

@a_woman_who_loves_to_lift 4 жыл бұрын

This is an extremely helpful and effective video. Even though I don't experience knee pain during my squats, I followed all of your tests and uncovered some mobility restrictions that answered why my squats sometimes felt just a tiny bit off. Now, I can prevent knee pain before it happens. Thank you, Dr. Horschig!

@arlegand 4 жыл бұрын

I am a sport physio, and I can tell that your channel is pure gold mate ! Please continue your work, it's awesome, no blabla no bullshit, only good clinical reasoning and it's fantastic ! Thank you for sharing your accurate knowledges. Greeting from Belgium :D

@jeromestuurman1585 3 жыл бұрын

I like u informitive information and I rely do us this in my leg training

@RigoOXx 2 жыл бұрын

So 1 minute into the video and you already helped me uncover my issue. You sir, are a true legend

@antipatiko 3 жыл бұрын

My right knee started hurting after squat workout. Your Touchdown Squat fixed my knee pain after only 10 reps!!! Your box stretch also showed me that my right leg is not as flexible as the right one. THANK YOU FOR YOUR AMAZING HELP

@tonydong7745 Жыл бұрын

tried the touchdown squat today after 3 weeks of knee pain from leg day and not finding a solution. First set of touchdown squats helped a lot! Looking forward to feeling even better as I keep doing them. Thanks for the video!! :)

@SabrielBluestone 3 жыл бұрын

Where has this information been all my life! Thank you!

@Wezweznaod 4 жыл бұрын

I really appreciate the demeanor in which you present these helpful tips. Great content!

@MrTurnipator 3 жыл бұрын

These techniques gave me instant relief after years of knee pain. Thanks so much!

@move_with_simm1320 2 жыл бұрын

Aron these exercises have brought my knee pain from a 7-8 to almost a 3-5 almost in a week thanks a lot 🌹

@dpg1988 4 жыл бұрын

Dude this information is out of this world - you just diagnosed and fixed my knee pain which three other physios have failed to do. So many thanks.

@opinionated5361 3 жыл бұрын

I did the box stretch, and it did miracles! I couldn’t move my whole right leg without pain because my right knee hurt like hell every time I move. After I did the box stretch, I immediately felt the pain subsiding. I did it several times throughout the day. By afternoon, the pain was almost gone, and I could walk normally again. Thanks so much for your video!

@mariajoseanderson2996 3 жыл бұрын

did your pain come along with craking or popping sounds??

@opinionated5361 3 жыл бұрын

@@mariajoseanderson2996 I honestly don’t remember. What I do remember is that after 4 days of when the pain started, pain was gone, and I was back to light exercise. I have included box stretch in my warm-up routine to make sure I don’t get injured before I jump rope. 9 months now, and no more knee pain.

@kingstar9995 2 жыл бұрын

yeah right I had the exact same thing as you, and right it's gone now after that exercise, Thanks a lot I couldn't walk or run after that

@amapparatistkwabena 3 жыл бұрын

KZfaq is saving all of us a truckload of time, effort and injuries.Thanks, SU!

@gwynethrodriguez6696 2 жыл бұрын

WOW this video was AMAZING! I squatted wrong and was feeling knee pain on my left side, and I did the exercises that you recommended and my knee felt so much better!

@AndrewPrater116 3 жыл бұрын

This is exactly what I needed. Thanks for making this!

@jens.3334 3 жыл бұрын

I was so desperate to find a solution for my knee pain. I can't workout well because of the pain. As soon I watch the steps i tried it and OMG. It was a relief. So glad I found your video. Thank you❤

@rayhanalam3101 3 жыл бұрын

did your knee get better?

@harshalmusmade5902 2 жыл бұрын

Tried this for 3 days. It really fixed my knee. Thank you so much.

@Simplifyingfitness 3 жыл бұрын

Dr.. Aaron 🙏🙏🙏 Thank you so much I'm suffering from a knee pain for while.. This is really helpful. 🙏

@PaigeYesLee 4 жыл бұрын

Thank you for who you are and what you do Sir!

@amsr89 2 жыл бұрын

I have had recent right knee pain post squat workout like hours later. Doing these exercises I have uncovered that I need to do the box touch down squats and glute bridge. Thank you for sharing such helpful information.

@elizabethbriones3608 3 жыл бұрын

Going to try this ASAP. I have knee pain during squats even after dropping the weight by a lot.. so excited 😄

@saavi4739 3 жыл бұрын

results?

@treybirdo7223 2 жыл бұрын

@@saavi4739 she died lol

@markramirez940 2 жыл бұрын

Lmaooo

@christopherbradley7149 2 жыл бұрын

Rip Elizabeth Briones’ knees

@akosalman4364 2 жыл бұрын

We are still here to know about the results, I hope u are ok lol

@leefox5366 2 жыл бұрын

First test: ankle mobility. My left ankle got half way to the wall, clear deficit. My right ankle could barely move, unbelievable deficit. I am gonna start working on both everyday, and I hope it will help reduce my knee pain.

@calhuh1232 11 ай бұрын

Did your knee pain ever stop after doing these?

@E.T.Rayiman 2 ай бұрын

Man, this is gold! More than 3 years of on-and-off knee pain gone with just two weeks of this! I was starting to lose hope... Thanks so, so much!

@rajasekhar9675 3 жыл бұрын

Dr Aaron you are pure gold mate. These videos are a boon. Thanks so much

@n00kiebear84 3 жыл бұрын

I get pain my my left knee and these tips will really help, how many days a week should you do them or is it something to you just do on squat days, thanks

@Manuandricky Жыл бұрын

I have same issue Pain in left knee Has these fixed your pain ?

@NoahPrins-oy3qy 9 ай бұрын

I can truly say that I love this man

@mowmow128 2 жыл бұрын

Best channel about those sport injuries. As a military physicist, i'm telling you those stuff are saving a lot of knees 💪💪💪

@joel2695 3 жыл бұрын

Have knee pain on left side, ended up having tight left hip and poor glute activation on left side - gonna try these exercises out. Thanks guy!

@musclechefkull7021 3 жыл бұрын

Thank your: that was very insightful, really helped my squatting

@just_ip 9 ай бұрын

I had tightness in my knee internally and it was causing pain for a few years, and the hip rotation stretch really eliminated the pain in an instant. Thank you so much for the advice wish I saw this sooner

@navdeepsinghchauhan7607 2 жыл бұрын

thanks man i was having a lot of pain doing squats recently , the mobilty was issue got fixed after trying this

@ginam819 3 жыл бұрын

Excellent tips! Thank you for demonstrating & explaining

@Dr_Jekyll23 3 жыл бұрын

That content is genius. Stopped my chronic kneepain in a couple of days! Im very interested why the hip hinge makes such a hughe difference? Id love to hear some infos on that :) Thanks Dr. Horschig

@AussieAngeS 4 жыл бұрын

Thank you very much for this informative video, highly appreciated.

@jmlnursing1084 3 жыл бұрын

I see you everywhere. 🙂 We watch the same ASMR and Mukbangers lol

@alkebulanmylove5348 2 жыл бұрын

It's just amazing how you explain the little bits. We've been misled for too long

@andretate2349 3 жыл бұрын

Just tried This and it helped me majorly with a knee Menicus!! Great INFO

@kabewar77 3 жыл бұрын

Watched this video then saw this comment and that made me smile. Hype to put this to use for mine

@paikuhansensei815 2 жыл бұрын

Did it help long term?

@hpham1122 9 ай бұрын

Thank you for all the knowledge you're passing along. May your name live on beyond your life in this world brother. God bless

@patriciam.kristen7899 3 жыл бұрын

Wow! Doing these exercises really helped me! Knee pain is gone! Thanks a lot!

@tjack... 3 жыл бұрын

Thanks. Self assessed noticed difference L and R ankle dorsiflexion. Same goes with left hip IR. I'll start programming touchdown squat on a 12inch box. Felt better with slight hip hinge during touchdown squat. *Knee discomfort lessened a lot after working on ankle hip. Great vid!

@realtimeprivacy5085 4 жыл бұрын

Useful information. Good demonstration. Excellent delivery. Thank you!

@Kichidakatsumi 4 жыл бұрын

Quality videos right here! Thanks doc!

@dhkonrad 3 жыл бұрын

Thanks for all the super quality info that you put out man! One question I have is programming and progression: On the step downs you mention 2-3 sets of 20, but how frequently should I be doing them? Every other day, and increasing depth as they get easy, or increase frequency before depth?

@MrHafeezmd 11 ай бұрын

Works instantly. Extremely helpful

Жыл бұрын

Thank you! Thanks to these exercises today i’ve been able to do my first leg day without pain for weeks!

@mitchellcameron6845 4 жыл бұрын

Thank you Dr, I am very grateful for this content. I would find it to be very helpful if you expanded on knee pain and deadlifts. Weirdly I find the deadlift to cause me the most pain over squats or lunges? Thank you in advance

@rayhanalam3101 3 жыл бұрын

thank you so much two two and half months or so and ive got the inner knee pain and im only 23, it gets worse as i wake up from sleeping so worse that when i go down the stairs it feels like knee will snap almost unbendable, as the day goes along it gets better, i thought its time i check youtube and came across this vid and my knee fails all your tests and so i know ive got the right vid, thanks alot for making such videos, for those wondering i will start the exercises today you can ask me about my journey and see if it gets better in few weeks or even months. hopefully, this post will motivate me to do the exercises daily.

@dans9228 3 жыл бұрын

Very educational. Today I learned why I have knee pain and I will begin stretching based upon your video. Thank you!

@rudrasambyal5494 3 жыл бұрын

Really helped me as soon as i did the ankle stretch.. Thanks a ton

@ashirvadin 2 жыл бұрын

Perfect. Just what I have been looking for.

@joystick396 2 жыл бұрын

Your video is gold, I have a right knee problems but nothing is wrong with my ankles. Then tried the hip movement and found my right hip is much much less flexible than my left hip - problem found! I tried the one legged stretches and moving my right right more and now my knee is much better at squatting!

@BlvkIsMyVibe 2 жыл бұрын

Wow thank you! Looking forward to seeing improvements in my movements. I hate working out because of the pain.

@starshine7937 Жыл бұрын

This content is absolutely brilliant so well explained and demonstrated thank you ! I injured my knee I'm pretty certain doing a heel elevated squat and pushed my knee out to the side too far. Going to work on these thanks very much.

@TheAnatomyofTherapy 4 жыл бұрын

That box stretch is clutch man. Always quality stuff, thanks boss

@selvamthiagarajan8152 2 жыл бұрын

Your presentation is very organized and clear to understand. Perfect video. Thank you.

@charlieav1964 3 жыл бұрын

Great advice..I'll be doing this to work on my knees

@gillarcher1226 3 жыл бұрын

This is brilliant. Defo going to try. I suffer from knee, hip and lower back problems.

@veeveeisallyouneed Ай бұрын

These videos are SO helpful.

@BH_Restorative_fitness 3 жыл бұрын

Watching your videos after finishing reading ”fixing milo” has been a complete game-changer, when it comes to training my clients. Your videos are so informative and effective, thank you for everything.

@balazsv.4812 10 ай бұрын

The assisted hip airplane worked like a charm for me! I can't believe it, thank you so much. My knee was f***ing around with me after a hike, and the next day I couldn't squat without pain. I did this exercise for two days straight and today I did squats without any pain. Your channel is gold.

@DanielRoPhotos 4 жыл бұрын

Fantastic video! Thank you and heck of a home gym!

@rcgman1217 3 жыл бұрын

I LOVE YOUR CHANNEL!!! Priceless information Thank You

@arf1298 4 жыл бұрын

I feel like you have read my mind! Thank you so much!

@SquatUniversity 4 жыл бұрын

You're welcome!

@RemcoBravenboer 4 жыл бұрын

A RF Same lol, everytime I have an issue a youtuber uploads something on the subject

@cashandradavis3516 2 жыл бұрын

Awesome video with clear details. Thanks so much.

@nathanbeckett7504 Жыл бұрын

You are so helpful. Thank you so much.

@trantas4 4 жыл бұрын

This channel deserves more subs!!

@joshuagoodman6630 9 ай бұрын

Wow!! Between this video and the one for hip pain, this is fixing all my hip and knee pain issues!! Its helping me jump better wnd with less pain when playing basketball. Its even helping me get more power and stability when shooting, and i just feel more stable overall. Thank you, Aaron!!

@wolfi7084 3 жыл бұрын

Thank you so much man. This is really gonna help me

@shishirthakur8839 3 жыл бұрын

This squat University guy is a pro.... That last tip on glute bridges, driving your toes in the ground...fires up the glutes...you deserve way more popularity and subscribers.

@mariosala8101 Жыл бұрын

Absolutely very helpful!! Thanks you!!

@kimhyunpil 2 жыл бұрын

Thank you for your work.

@betabars 2 жыл бұрын

Thank you man, I've struggled with knee pain for years...

@CleoMoera 2 жыл бұрын

Thanks mate your advice is gold.

@ore_bear8045 3 жыл бұрын

Great video! Must say this channel is one of the best in training

@FURIOUS_KAIN 2 жыл бұрын

THANK YOU! My knee so much better now! It was almost instant, you sur are a savior!

@vishalchauhan7748 4 жыл бұрын

Thankyou sir for really very detailed information

@user-yt5jw5nu7d 3 жыл бұрын

Thank you for your very helpful advice. It is very useful for all ages.

@julioc.moncada676 3 жыл бұрын

Thank you for your help

@rishid2526 3 жыл бұрын

Brilliant - thanks for sharing

@1stNlass 4 жыл бұрын

Thank you!

@randeepchahal611 4 жыл бұрын

Quite informative thank you! Liking the home gym by the way :)

@hixsonaf 3 ай бұрын

Thank you.

@otmaneem8821 3 жыл бұрын

Thanks for all the great content! It would be great to get a video on How to fix Quad Tendinopathy.

@jmann8842 2 жыл бұрын

thank you, brother! this video taught me so much!

@cerberuz704 2 жыл бұрын

This guy is giving this kind of information for free,this is crazy. Today i'm doing cleans and front sqiats and my right knee was kiling me for few months now i did forts stretch (assisted airplane) and instantly feel changes in my knee. Even with emty bar my knee was hurring and now it went awesome almost no pain i'll do this stretch before every workout. Thank you so much this changed my mental state.

@Michael-dy9wp 2 жыл бұрын

Fan from Greece here big thanks for providing this information for free

@persindrelarsen2242 3 жыл бұрын

Do you suggest to do these stretches/exercies together with squat on legday - before or after? Or do you suggest to uncouple these stretches from the actual legday so stretch out on arms-day, or should you just do all these exercises as often and as much as possible? Thanks!