Get Rid of Knee Pain Fast [4 PROVEN STRATEGIES]

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.

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Music credits

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Special thank you to Evan Pierson Productions for his help in making this video!

[chaseacklam]

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 👍🏻

[rozskz]

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

[taylorwright]

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

[opinionated]

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!

[alexandervue]

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.

[arlegand]

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

[MrTurnipator]

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

[a_woman_who_loves_to_lift]

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!

[elizabethbriones]

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

[lateraldeano]

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.

[antipatiko]

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

[mowmow]

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

[nkiebear]

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

[leefox]

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.

[move_with_simm]

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

[thekuma]

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!

[harshalmusmade]

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

[RigoOXx]

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

[dome]

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.

[shishirthakur]

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.