Get Rid of Knee Pain Fast [4 PROVEN STRATEGIES]

Summary by Krater

Dr. Aaron Horschig of Squat University explains four ankle, hip, and knee mobility and stability assessments and exercises to identify and fix causes of lifting knee pain.

From the video

Answers: How do I fix knee pain when lifting weights?

• knee pain when lifting
• ankle mobility test
• hip internal rotation test
• touchdown squat
• single leg bridge

Exercises

• Ankle mobility test · wall or rig
• Box stretch · box · a couple seconds
• Hip internal rotation test · bench · 20 degrees
• Assisted hip airplane · barbell rack · 5 seconds
• Touchdown squat · box · 2 to 3 sets of 20 reps
• Single leg bridge · mat · 5 to 10 seconds hold
• Double leg bridge · mat · 2 to 3 sets of 20 reps, 10 second hold

What it concludes

• Knee pain when lifting is often classified as a biomechanical dysfunction related to joint tracking.
• Ankle stiffness and lack of mobility can cause the knee to travel too far forward, overloading the joint.
• Limitations in hip internal rotation create side-to-side imbalances that place uneven forces on the knee joint.
• Foot stability issues and lack of ankle mobility are common causes of knee pain during squats.
• Correcting hip rotation and glute activation through targeted exercises can alleviate knee pain.