Fix Knee Pain Fast (3 Proven Steps)

Summary by Krater

A science-based routine for fixing knee pain using a three-step process of mobility screening, stability work, and weight-bearing integration.

From the video

Answers: How do I fix knee pain when squatting?

• knee pain rehab
• hip mobility
• ankle mobility
• tibial rotation
• squat form

Exercises

• Faber test · bodyweight
• Hip internal rotation test · table
• Ankle dorsiflexion test · wall
• Tibial rotation test · chair
• Kettlebell weight shift · kettlebell · 5 reps for 5 second hold
• Assisted hip airplane · chair · 5 reps for 5 second hold
• Band-assisted hip mobilization · resistance band · 5 reps, 3 second hold
• Calf stretch with joint mobilization · bench · 5 reps, 5 second hold
• Band-assisted tibial rotation mobilization · resistance band · 10 reps
• Band-assisted tibial rotation open position · resistance band · 10 reps, 5 second hold
• Side plank clamshell · resistance band · 10 reps for 5 second hold
• Hip airplane · bodyweight · 10 reps, 5 second rotation, 3 second hold
• Squat · bodyweight · 3 sets of 15-20 reps
• Touchdown single-leg squat · balance pad · 3 sets of 10-20 reps

What it concludes

• A positive Faber test is indicated by less range of motion on the painful side.
• A positive hip internal rotation test is indicated by less range of motion on the painful side.
• A positive ankle dorsiflexion test is indicated by significantly less motion on the painful side.
• Knee over toes is not a bad thing despite what doctors may have said in the past.