Avoiding knee pain - Starting at the end
These 3 things will solve 90% of your problem
If you don’t know where you’re going you’ll never get there. The more clearly you can define your goal the easier it will be for you to get there.
You cannot just say “I want to get out of pain”, “I dont want to suffer anymore”, but usually the first step is to be fed up with your current state enough to take action.
Decide that it’s time to get healthy and the motivation will follow.
Once you have decided you want to have healthy knees now you need to decide on a path to get you there.
WHAT CAN HEALTHY KNEES DO THAT YOU CANNOT?
The first level of knee health is full range of motion. Regardless of your specific problem (arthritis, joint pain, ligament strain, meniscus problems, etc.) you need to have full range of motion. That is the direction you are heading and your unique starting place
You have to be able to flex and extend the knee. Solving this problem will solve at least 50% of most people’s knee pain.
Creating force and absorbing force. Strength THROUGH range of motion is the next stage of the process of having a healthy knee.
Using your knee in harmony with the rest of your body. Often once you have addressed local knee issues and you still notice problems you’ll need to at least look at the joints above and below the knee (ankles and hips).
If you have full range of motion, you can create and absorb force and your knee works in harmony with the rest of your body you will solve 90% of the problem without seeing a doctor.
HOW DO I DO THAT?
(1) The easiest place to start is full flexion. Can you hold the bottom of a squat for 90 seconds? You can use support to help balance, but try to build up to 90 seconds or even 3 minutes if you really want strong knee flexion.
(2) Next, creating and absorbing force could be as easy as getting 10,000 steps a day. Walking backwards is a newly popular way to also accomplish the goal of absorbing more force. At the end being able to jump and land is the perfect example of this.
(3) Finally getting the knee to work in harmony with the rest of the body is basically dancing. Or compound movements like a single leg lunge. Or a weighted back squat. Ultimately, things like sports are really the test to see if everything works together. Whether it’s basketball or pickleball the best one is the one you enjoy.
WHAT ELSE?!
If you feel like you need more help…
I have a 5 level knee program here that is a great starting place if you want to work on these goals.
If you think your problem is more specific and would like to talk to me directly so I can create a specific program for you based on your needs you can book an online coaching call with me here.
And if you are in LA and would like to work with me in person you can book here.
In the long run I would suggest something like my weekly mobility class where I run a 20minute follow. Every week I am working towards these goals for a variety of body parts and you’ll have access to a years worth of routines in my library.
Decide to get healthy. Your future self will thank you.