How to hurt Your Knee Without Pain
Knee pain and injury prevention when returning to exercise Pt.1 - Squats | Tim Keeley | Physio REHAB
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all right welcome back now today I'm
gonna 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 in there
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 kneel 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 in 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
mode you're more likely to get
mechanical stress floating through the
tissues and damage to the knee over long
a period of time and the other thing is
if you're doing them a gym imagine what
you're doing when you're running and
playing a sport okay the same things
going to have any cannabis on one leg
it's going to be 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 knees set
of tracking deaths 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 hip
flexibility to do that so what I suggest
you do is straighten up your foot as
much as you can
one of those people has their feet up
straighten your foot up and then try and
maintain that knee go again for me clear
try maintain that nice 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 train
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 the interesting
thing about a squat in the gym you're
gonna 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 them out or they don't see them
doing that squat so if all you're doing
a squat 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 alright 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 alright
so you won't see any drop in hip okay so
don't get fooled by oh I've got a great
squat I'm gonna 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
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you
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