Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)

Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)

What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Let’s talk today about knee pain. If you’ve been lifting for any length of time,
likely you’ve had some sort of knee pain or might have knee pain in the future if you’re
not doing the right things. Guys, knee pain can debilitate your leg workouts.
I know. I’ve suffered from it, and I know what it can do to your legs when you’re trying
to squat and especially squat heavy. So, what I want to do today is first of all
cover a couple of the reasons what might be causing your knee pain because that’s going to be important to understand
the difference, and then show you one that I think is really common especially for guys
that train and lift weights. So, if we look here, we’ve got our boy Raymond,
and we’ve got our skeleton, so what you’ll see is that in the knee we’ve got a lot of
different sources of pain. Now you guys have probably heard about ACL
pain and MCL pain and LCL, right. Well we’re talking about tears really because those are ligaments that get injured
sports most often. The ACL and PCL are inside the knee. The LCL and MCL are going to be on the inside
and outside of the knee, and basically, that’s just one source of injury but we’ve also got
osteoarthritic changes that can happen where you actually get degenerative changes
on the bone, the bone on bone area, or on the underside of the patella here that grinds
up against the femur. We could talk about that in a second. We also
have meniscus issues. Guys talk about that. It’s the cushion between the two bones here,
the tibia and the femur, that gives us that space between the joint
that can wear down or tear. But I find that the most common injury that we get when we
train, our inflammatory conditions from overuse of
the patellar tendon. So, the patellar tendon, this is what you’re seeing right here,ok. And what it does is, it runs over the patella,
here it holds it in place, and you can get inflammation of this a lot of times causing
patellofemoral issues, we’ve heard that before, and it impacts the
tracking of the patella when your knee goes into flexion extension. So, as we flex the knee and extend the knee,
you want normal mechanics of the patella so you get this glide. And it glides right in this groove right here.
You can see that it’s supposed to glide right in this groove. But what will happen is, it starts to get
out of position. Well, guess what? This isn’t a knee issue. I’ve talked about this before,
this is not a knee issue. The knee is a train, and this is its track.
Here, and here. So guess what happens when the track gets twisted? The knee in the train goes flying off the
track. So, when you start looking and focusing all your efforts on the knee pain and trying
to, you know, cure the patellofemoral issues, or try to cure your patellar tendonitis, and
you’re not paying any attention to the track, you’re way off track. So, what you want to do is, you want to start
looking for the source and the cause of your knee pain because most often, 99 percent of
the time, the source of that is going to be somewhere
else. And when we look at this, it’s either going to be the track at the bottom, which
is going to be controlled by your ankle and foot, or, the track at the top which is going to
be caused by, or controlled by the muscles in your hip. So, if you look at what goes
on here, if you’re somebody that has flat feet, again,
one of my biggest issues, if you have flat feet, your foot will collapse down and in,
ok. There’s no arch so the arch comes down and
in. That takes the tibia here with it into internal rotation. Well, this stays here, this gets twisted in,
now you’ve got a twisted track. So, now if this thing tries to move on this twisted track, you can see, it’s off the track already. It’s
actually being pulled in, you can see. So, it’s off the track. That’s not going to move
smoothly as we do this. And with every rep of your squat with a flat
foot, that patella is banging up against the side of the track, guess what happens? Inflammation. You can get inflammation on
the underside of the patella. You can get inflammation up through the tendon. We have
issues though, ok. So, now, up at the hip, more common because
you could fix this. You could use an orthotic down here to try to boost up your arch so you can sort of fix the mechanics and reestablish
a straight track. But up here, guys, this is the big issue.
Most guys have weak underdeveloped hips. We’ve talked about that a lot, too. If your hip is underdeveloped and it can’t
control the internal or external rotation here of your femur, the same thing’s going
to happen. This could be all aligned, but if this gets
pulled down and in, you’ve got an issue. If this gets pulled out too much because of tightness
in through your hip, you’ve got an issue. But again, I find the biggest issue here is
glute medius weakness and that’s something that we can actually address too. So, I wanted to show you one of the ways that
you can address that and even test yourself and see. The easiest test, and I know it’s going to
sound embarrassing, especially coming from a strength coach, but lay on your side and
do the Jane Fonda leg raise up and down to the side. Do about 50 of them. Do 50 of them and let
me know in this video below if it burns like hell because I guarantee if you have weak
glute medius, you’re going to feel a real burn that might
feel pretty damn intense, and you might be squatting 350, 400 pounds, it might still
feel like it really burns. So, if that happens to you, you got to get
that stronger. So one of the ways that we do that is with a glute medius Hip Bump. And it’s really pretty simple. What you’re
trying to do is, you’re trying to allow your body to drop, right, in PT we call this Trendelenburg’s
Sign where you just drop down to the side, right. Because you’re letting go of the muscles over
here that keep you upright. So, here in order to get it back, we have to contract our glute
medius which is going to pull our pelvis back and
over to the side over here. So, what we’re doing is, we’re doing a closed chain hip abduction. We’re doing a hip abduction if we’re looking
at the right leg, and it’s just lifting our leg out to the side like that. If we were to try to do that in a closed chain
with our foot connected to the ground, this is what it would look like. I’m just going to let the leg go further away
from my midline as I raise my midline to the right. So, just after doing this a little bit, I
can really feel a burn in that left side glute medius. Maybe it’s not enough for you, all
you’ve got to do is attach a band. Get inside of it, in here. Put it around your
hips. Do the same thing. Get up on your left leg. If you’re trying to work the left hip,
you get up on the left leg, and you face the hip that you’re working inside
towards the source of the band, the point of attachment. You let yourself drop. Just get really lazy.
Let your hips drop. From here, you squeeze it straight over to the side. Let it drop. Squeeze your hips straight over
to the side. This is not an ankle move. This is not a knee move. This is a hip move. All your focus should
be right here. Let it drop. Squeeze your hip lateral, straight over to the side. Hold it for a second, and then come down.
I could already again feel this burning, and obviously working a weak area. We’ve had some top major league athletes that
had extremely weak hips. And you would be surprised because they were strong everywhere
else. This can cause knee pain. This can cause chronic
knee pain, inflammation and everything else that it is you’re feeling. So, just because it’s small and it seems like
kind of a girly exercise, it doesn’t mean that it’s not worthwhile, and something you
should do. So, guys, again, knee pain. The take home
messages here. There’s a lot of different kinds of knee pain. As a trainer, I see guys working out a lot
of times, they’re dealing with a lot of the chronic inflammatory conditions, mostly of
the tendons, patellar tendon namely. You can fix it, but you’ve got to look other
places. You can’t look right at the knee. You’ve got to look up and down. Down at your
ankle. Up at your hip. Find out what the cause is. If it persists
and you are training with much more than knee pain, it might be time guys that you have
to start looking into other solutions. We’ve created the ATHLEAN MECHAN-X Drug supplement
for that very reason. I realize how many guys train in pain. Every
time I put up one of these videos, there’s 50 other requests for shoulders, elbows, wrists,
and neck. People are dealing with pain. We can fix that,
but you’ve got to look in the right places. And if you have to, guys, you can take again,
find ATHLEANRX MECHAN-X over at ATHLEANRX.COM. In the meantime, if you found this helpful,
leave a thumb’s up below, and a comment. Again, I’ll make more of these videos as you
demand them, so just let me know what it is you want to see. Alright, guys, I’ll see you guys back here
again soon.


100 thoughts on “Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)”

  • Justin Wright says:

    Any tips for dudes that have osgood schlatters? I had it for 12yrs, I still have enough residual damage that I tend to avoid squats and running.

  • Ok I've got weak glute meds and they pop so theres no constant tension it just goes from tension to a pop and my hip kinda pops out. Also my left foot is flat and the pain is all in my left knee it feels like it going to snap picking a toothpick up off the floor. Please help Jeff

  • Odin Sørensen says:

    Yeah, those Jane Fonda leglifts did give a pretty strong burn. Didn't persist, but I can definitely add a new exercise to the list. Thanks for the lesson.

  • My left leg if fine but my right is burning after squats on the thigh, I have this problem bad, right calve is always tight and knee is inflamed and in pain, working hard to not become deformed this video will help me, my physiotherapist doesn't really care so I'm doing my own now getting in really great shape with your help 😆

  • I do that exercise and I've noticed a difference in my walking and don't feel the knee pain as much now. I do the other one you showed in another video with Jesse where he stands parallel to a wall with his right knee up in a 90 degree angle and lifts to the right for the gluteus medius muscle. I didn't know that was such a little used muscle and it's function. Your advice is great. Thank you.

  • Redbeard Rick says:

    Been having hip flexor and knee pain on my left leg the last few days, going to try this. Hopefully it works, I'm only 25 lol

  • Can you please show the full movement when you do the Demonstration ? Are you on your toe? how are you moving to the side?

  • Ninjaslash52 _ says:

    My knees pop squeak ache and I want my knees to be the way they were when I was young

    Like 13 years old young I’m 19 and I’m scared to do weighted squats

  • Hey Jeff! Huge fan of your work. Just thought we'd share some of the exercises we do for weak knees

  • Thanks….wished I had seen this video years ago and fixed my flat feet. 30 years of running I ended up with both knees replaced;)

  • francis fernandes says:

    Sir can you please demonstrate the reason of medial knee pain in most of the kabaddi players , as you can see that it's an emerging sport in India there are hell lot of issues regarding the knee as most of them relate it as a ligament pain but it's controversial , as that pain starts at the medial side of the knee , it will be an honour to learn from u sir , i hope that will look upon this sir

  • I don't have knee pain, I just find myself popping and cracking my knees every time I bend them at the gym, like when I am walking, sitting down, etc.

  • Michael Jones says:

    dude you actually just saved my knees… the fact that this information is free online is incredible, thank you so much.

  • My knew clicks when i bend it…its never happened before only been happening for 2 weeks. But its starting to hurt. Any ideas on treatment?

  • Hugo Desjardins says:

    Look, I’m gonna tell you straight up, I have been struggling with knee pain during leg exercises ever since I got back to working out 4 months ago. It wasn’t that painful it was very irritated and irritating. I searched online in hopes you covered this topic. Found this vid and decided to try that along with a shorter band between my quads during squats. I am proud to tell you today’s leg training was the first training in 4 months where I experienced no knee pain throughout my workout. Engaging the hips at a greater level seems to have solved the problem for me. Thank you very much man, just know you are making a HUGE difference. Will now work on fixing those week hips everyday!!

  • Ive watched videos such as this trying to find my issues. What i am running into is pain… more specifically pain threshold. What are you considering "pain".? I dont feel what I would normally call pain… is it annoying discomfort yes.. but not pain.

  • Hello, i have pain when i bend my knee half way and also while sitting in a half bent knee position afterwards it hurts so bad and it feels inflamed and swollen. The longer i stay in that position the longer it hurts afterwards. It doesn't hurt when my leg is straight or bent all the way only in between. This has been bothering me for almost a year and it started really hurting a few months ago. I've been to the university doctor and all he did tell me is to ride a bike, i came back to him in 2 weeks period of no change multiple times and his only answer was to ride a bike. Does anyone has similar experience with this and what would be the cure.

  • weird, i did gluteus medius as he explained, with every leg training, (for about 8 months), but still have joint pain

  • cleon gionet says:

    Gotta twinge on the left side of my neck? Locks up with morning.. like the area itself is dehydrated? Been going on for months?? 🤔

  • Freezy Coldy says:

    Thanks I like ur videos,actually my left knee make tick sound when i squat,cud u please help. .thank you..

  • Jane Fonda leg raise on first try.
    Left leg : 36
    Right leg: serious burn started at 16 reps, and I took 1 sec break there, on 25 and finished again with 36 reps.

  • Holy cow! I tried the Jane Fonda leg lift and got to 15 on both legs and it burned like crazy! After only doing just that, 15 reps on both sides, my knee pain has been reduced probably 75%!!! I am absolutely going to include some glute medius training in my routine because I am super weak there! THANK YOU JEFF!!!!!!

  • Quick comment on orthodics: I'm a structural bodywork and I'm my experience, orthodics are Band-Aids. Most flat feet aren't congenital, rather an inhibition of the deep muscles of the lower leg that raise the arch. A good structural bodyworker can help with deep massage to un-adhease the tibialis ant/post and educate the client about arch activation. (Not unlike Uma in Kill Bill "lift… Your longitudinal… Arch 🙂

    Some people do have congenital flat foot, and there are tests to determine who has what. In those cases you do your best and yes an arch lift can help.

  • every your video i just want to write how thankful i am for all your epic work and knoweldge you sharing with us @me. Ur a rock solid giant my friend and pure fundament of all gym/athletic tips here on yt. Great work over all!!!!

  • All the remedy, this particular knee problem treatment “Yοyοkοn Vxy” (Google it) is the very best until now. Not just did it reduce my knee soreness in a week, it also almost entirely alleviated muscle tightness when getting up immediately after sitting for a little bit. This is the one where I could definitely feel the difference, particularly with my own knees. .

  • Elizabeth Rogers says:

    I actually have started out employing this knee pain remedy “Yοyοkοn Vxy” (Google it) I am amaze with what exactly this particular treatment has demonstrated me. I went from contemplating I have to schedule a knee replacement in January to thinking I can make it indefinitely. I am really feeling excellent now since I started off using this 15 days ago. .

  • Sesshyru Hanma says:

    My road to recovery starts with Jeff. Thanks bro! I shifted accidentally during a heavy dead lift like 3 weeks ago and this "pain" is not going away. I'ma take a deload month and get situated.

  • Mohammad Jabarkhil says:

    I am getting knee aching recently but before that I had groin pain maybe that is the cause of the pain in my knee but still not sure

  • Great assessment but from personal experience there's more than just strengthening glute med or other muscles to correct tracking. I've found that people get into unconscious movement patterns that need conscious correction. The whole joint and extended chain of joints might need to be retrained so the person understands how to move correctly. Just my opinion.

  • Kailyn Thurston says:

    this is excellent content. I wonder why its hard to find this info when searching knee pain? thanks so much!

  • Austrian Economics says:

    I’ve been getting pain on the left knee, on the inside and up. I notice it seems to be stemming from the clutch use in my car.. obviously the short answer would be get an automatic.. the pain only really occurs when pressing the clutch in and letting it out, other than that, it’s basically non existent.. without being able to diagnose the issue first hand, what would you guess is the issue, and how can I go about resolving it?

  • Vijit Srivastava says:

    This has helped me within two days. After years of seeing the doctors, I finally have pain free knees. So thanku very much. God bless you mate. However my knee is making a sound as it bends or unbends. Is it normal, will it go away?

  • Liene Rozenštrauha says:

    Thanks a lot for the video! I have recently started to experience knee pain while running, cycling and doing similar activities. I never thought hips could be the problem. It makes a lot of sense though.

  • thank you so much for this video, my knees have been killing me. Will take your advice and come back with results in a few months

  • Dominique Mcnab says:

    ok soooo at first I wasn’t sure if most of these comments were BS, but I just tried the suggested work out and my knee pain stopped almost instantly. I was already aware that I had some hips instability issues but I never thought that this could start affecting my knees. I will def be doing this and other exercises on a regular basis to continue to strengthen my hips, knees, legs, etc. Thanks Jeff, your the bomb!

  • Helena Constantinou says:

    Dear, PLEASE some exercises for knee pain the "bone on bone" pain. I also have Baker cyst in the left knee. I am dead of pain after my Bodycombat classes.. I need to FIX this as I LOOOOOVE my BodyCombat and I dont want to stop teaching it. Also I teach Zumba and Bodypump. I cant keep my knees bent fully,, squatting down to the floor to eg. pick something up or what ever, hurts like a bitch to get back up. My physio says my meniscus seems ok and mri has shown degenerative signs of cartilage… I NEED TO FIX myself please help!!! (ps: I am 44 years old)

  • My right knee has been bothering me for over six months now and I could not figure out why. Recently the pain moved to my left knee which is really discouraging. I stumbled across this video and in just two weeks from doing the hip exercises both knees are starting to feel better. I hope I’m not jinxing myself but I just wanted to say thanks Jeff!

  • How does one determine if they have flat feet. I have chronic but random knee pain. Seems I can go for days without issues and then Bam! I have this soreness that sets in and then a terrible day with sharp pains.

  • I have knee pain as well. Mine is in the ligament of the knee cap. Mainly due to lunges with too much weight in a back pack. I will have to try this test and let my pcp know. Maybe I can get some relief without possible surgery.

  • Gaute Animation says:

    Did 50,50,50,50,50,50 Jane Fondas. It burns, but not at an umbearable amount. Guess the hips are strong enough. Don't have knee pain, but it's good to know in case you do get knee pain sometime.

  • People also need to look diet and supplementation in conjunction with various excersises and stretching when it comes to knee pain as well.

  • I am a hockey player with an injured lateral collateral ligament. Hopefully by applying this, the pain will heal. I CANNOT do those girlie exercises in the gym, else I will be laughed out, or workout late at night. LOL.

  • This worked instantly for me thanks so much man been dealing with knee pain for a while now I play basketball a lot and my knees hurt constantly within 10 minutes of doing 5 sets of 10 on both sides my knee pain is gone I'll make sure I continue to do this daily thanks a lot 🙏

  • Hey Jeff, my dad has 2 total knee, can you do a video on how to weight train with 2 knee replacments. His were done in the mid 90s if that means anything.

  • Not calling knee Pain…I'm feel like Right knee is weaker then left one from 2 days this….what excersise should I do when I hit the gym to strengthen my knee, or can do this excersise to injured side only…..?

  • Juqira Harris-McGee says:

    Omg this worked instantly I feel so free… I was in so much pain before the video now I feel free. Even my ankle stop hurting..

  • I have tendonitis in both me patella tendons, confirmed by an mri scan, I have been going for shockwave therapy to help this but the results have been mixed, will the advice in this video still help alleviate the pain?

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