Knee pain and injury prevention when returning to exercise Pt.1 - Squats | Tim Keeley | Physio REHAB

#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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[sammoreplay]

Bro I am 18 having knee problems while squatting. I thought something was wrong with me😂thanks so much for this video

[leslielidholm]

Helpful. The explanation of the knee rotation is what I needed. This is exactly the problem I’ve been having. Thank you!

[dr.misbah]

This guy has some serious understandings of musculoskeletal system. You are amazing .

[triston]

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?

[Cstarchak]

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!

[cruelsun]

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.

[louwood]

Exactly what I was looking for thank you!!

[Differentstuff]

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

[Billy_K.]

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.

[int]

Started cycling as a way to commute, knees hurt too bad to squat/bend

I just wanna work out😭

[WavyCarlos]

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

[aayushmishrak]

thanks for the info.. was doing it in wrong way from past a week

[iDj]

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

[liamvanramshorst]

Yeah thanks for this . This is definitely the reason why i was having issues. God bless

[sheikhbond]

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

[Wildpeaches]

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

[jammyd]

Thanks so much, I’m new to the gym & I found this very informative & helpful!! 👏🏽

[rokero]

Thank you, I doing something wrong when I squat

[allieoceanfish]

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

[preshx]

Thank you so much. I understood my mistake. Do you have any video about rehab of knee