All right welcome back. Now today I'm going to go through how to prevent mechanical knee pain when you're returning the sport and exercises and we're going to give you some tips with squats, lunges and step-ups. We'll go through the squats first. Now these things are things you're going to spot in the gym so you don't get injured or pain down the track when you're either doing more gym or you're running or you're returning to sport because in the gym that's when you are training, that's when you can see it. So if we go into a squat with Claire what we're looking for is making sure for a squat. Biggest focus is about the knee rolling and now you've probably seen there's a lot of times before but this is so important because if Claire say has a weak left side when she squats, if you go for a squat, this knee will sort of roll in a wee bit. Now you may think that doesn't look too bad but if that kneecap is out of alignment so if you're squatting down and she rolls her knee and like that okay it may not cause pain during the squat she may find she feels fine but over time you keep doing that and you add some more likely to get mechanical stress loading through the tissues and damage to the knee over longer period time and the other thing is if you're doing them a gym, imagine what you're doing when you're running and playing sport okay the same thing's going to be happening and if it's on one leg it's going to be even worse plus impact and loading is going to increase the problems through there. So this is where you may not feel anything for quite a long period of time so you don't worry about it but if you can spot that yourself and see your knee tracking running and either try and correct it so you're trying to keep your middle of your kneecap over the middle of your foot okay so you're not letting it roll in. Now if your feet are out like this and squat like that and your knee is set of tracking that's inwards okay you'd have to get your knee way out here and then the other way over there now some people don't have the groin or have flexibility to do that so what I suggest you do is straighten up your foot as much as you can if you're one of those people has your feet out straighten your foot up and then try and maintain that knee go again for me clear try and maintain that knee squat alignment okay the same time keeping your angles with your back upright and your shin upright and keeping that form and that tracking because you know if you're trying like that you're going to improve your motor patterns improve your hip control in that position you're less likely to when you're jumping and landing or you're doing any sort of sport reactivity to have mechanical problems in that position okay so now the interesting thing about a squat in the gym you're going to be able to see knee control issues so they're going to you're going to help correct those ones but you won't see any hip control issues because there's two feet on the ground and this is where people like doing squats a lot and like loading up because there's power there there's stability there they don't have to worry about any hip issues they may have and they don't find a mountain or they don't see them doing that squat so if all you're doing are squats and then playing sport you're doing us a bit of a disservice there because you're not seeing individual legs and how your knee controls when you put the hip into play all right because if you squat for me she's stable left and right okay she doesn't have to balance on one leg balance on the other all right so you won't see any drop and hip okay so don't get fooled by oh I've got a great squat I'm going to be great in the sport you have to look at the single leg stuff and that's what we're going to look at next