Got Knee Pain with Copenhagen Planks? (Adductor Side Planks)

Got Pain with Copenhagen Sideplanks❓
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💥 Knee pain is a very common complaint I hear from patients and from you guys in the comments when we post this exercise. If you feel a bit of discomfort, know that you are NOT damaging anything - it just simply means you need to build up the strength and tolerance to this exercise and/or make a regression which we’ll cover in the video.
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📝 The copenhagen sideplank does place more stress on the inside part of the knee (ie MCL), which isn’t necessarily a bad thing when it comes to [P]Rehab or a progressive rehab program. That stress just needs to be slowly applied if the exercise causes discomfort.
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There are 2️⃣ main ways I help patients eliminate their inside knee pain.
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1️⃣ First, is an active foot and “lift” of the knee upwards. In the copenhagen sideplank, you need to
be active through the inside part of your foot and really “drive” your hips AND knee in the air. You’re going to do this via using your adductors which is the goal. Think of “tenting” your leg with your knee being the highest point of your tent.
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2️⃣ Second, is adjusting how far away your knee is from the bench. The further your knee, the greater the forces on the inside part of the knee (and adductor muscle activation). You can completely eliminate any inside knee forces by simply placing the knee on the bench. Once you get acclimated to that load, slowly work your body further and further away from the bench.
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💪 The body is amazing at responding to the stresses we place on it. If you follow a step wise progression with just about ANY load it is a GOOD thing.
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⁉️ We want your feedback! Do you like these FYI tips/tricks or do you prefer our traditional style of
exercise videos? Please let us know in the comments❗️
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𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮​'​𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮

[Henry-tjwt]

Thank you so much keep up the good work!!😊

[omar-KBs]

What are your thoughts on doing these on an ACL deficient knee? Slowly working your way up to longer lever position to get the knee stronger in positions with valgus stress.

[julienleveaux]

Are these good for PES anserine bursitis ? Can i start doing the version with knee on bench and then progress it ? Will it allow my PES anserine tendons to heal UP?

[centerlinc]

I tried this and I felt my Mcl like slip or something no pain but I stopped immediately.

[julian.castro]

Thanks. Do you know if I should I avoid this exercise as someone with mild knock knees?

[nikitaw]

i'm doing reps atm from my knee. is it better to do static holds? my physio years ago gave reps to me for hip pain and I was suprised how weak i was at them. I sort of like that as a simple exercise should unleash a bit of power in other areas. I have upper hamstring tendonopathy reoccuring. i now do hamstring eccentrics with sliders from a glute bridge position...just started tonight, plan to do every second day or everyday depending on what they can handle as the single leg program the physio gave said i could do dailty or twice daily. Still if I go to the foot for the side plank is better to go static? i guess so as less dynamic....

[stephenmcelroy]

Hi, I really hurt inside of knee doing this year ago, had settled down but has flared up again badly again, what could I have done, the pain can wake me up at night

[nathanielalvarez]

I did the knee on bench version and it left the inside of my knee hurting for a couple mins what can I dov

[Rk-wdrq]

Man shld i stop doing forms of plank I have knee Prblm