Скачать или смотреть How to Fix Knee Pain When Squatting

The squat is one of 6 basic human movements. It is an essential movement for all humans, especially those that are powerlifters, olympic weightlifters, Crossfitters, and general field athletes. But we can also develop a lot of knee pain during squatting.

In this video, we identify WHY you have knee pain with squatting and HOW to fix it using progressive exercises.

The first thing we want to focus on is why we have knee pain in the first place. The easiest way to identify the source is through two steps. 1) Look at your training: are you performing too much volume/reps or are you performing at too high of intensity/percentages. Most often, people experience pain because their tissues can't handle how fast they increase the intensity and volume of their workout. So either decrease your reps or sets and see if that helps. 2) Have your squat form assessed. A qualified coach can identify if your form might be causing you issues.

Fixing the knee pain.

In order to get back to pain free squatting, we need to do three things.

1) Minimize the painful movements.
If squatting with 300 lbs on your back is causing a lot of pain, it might mean not doing that in the meantime. We need to give tissues time to heal and adapt if we expect the pain to go away.

2) Train pain free ranges of motion and movement patterns.
Here I give you a progression of exercises you can do to increase the tolerance of your knee and surrounding tissues.
a. Isometric squat holds
b. eccentric reverse lunges
c. Foward lunge
d. Single leg squat (side)
e. Single leg squat (forward)

3) Reintegrate squatting
The final and most important piece is to slowly reintegrate squatting back into your routine. Take time to really train pain free, let go of the ego, before you jump right back into competition training or peaking cycles.

For more exercises to relief pain, be sure to subscribe to the channel here on youtube at    / @kicheng5505  

Ki Cheng
[Instagram]   / ki.chainz