How to Fix Your Knees
Channel: Top Form Fitness
Date: 17/12/2014

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This was previously posted on my other YT channel "TeamBarbarian", and due to it's popularity I've decided to share it here as well. Apparently many people have found it helpful.

Here are a few basic suggestions for those suffering from knee pain:

Stage 1- Medical assessment and treatment as indicated after an acute injury. Typically ice and rest will help reduce inflammation and support recovery, although some will argue that heat and movement is actually superior. Either way you do not want to load the injury, and you will likely need to manage pain. Have your injury properly assessed / examined.

Stage 2- Active Range of Motion. Gradually progress AROM while avoiding passive stretching.

Stage 3- Isometric Exercise to activate the inhibited muscles involved.

Stage 4- Isolation exercises to strengthen the muscles we've now activated, and to restore muscular balance between the affected side and the "good" side. Start with unilateral movements.

Stage 5- Compound exercises to incorporate the muscles we've trained in isolation back into the kinetic chain of movement! Start with unilateral and progress to bilateral movements like squats and deadlifts.

Other tips: slow down the eccentric phase of each rep and hold the fully contracted position of each rep (Where applicable).

Warm up and perform isometrics before training.

Dynamic Warm Up: https://www.youtube.com/watch?v=CJydnAMvhck

Core Isometrics: https://www.youtube.com/watch?v=WvWIr2TVh0g

Foot Exercises & Footwear: http://teambarbarian.com/articles/Stronger-Feet.pdf 

Other Assistance Exercises: https://www.youtube.com/watch?v=i-MCwMoO9I0 

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