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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. So if knee pain is debilitating your workouts,
as someone who can certainly attest to that, I know that there’s something that you’ve
got to start focusing on that you’re probably not. That is, not just your muscles when you start
training your legs, but what’s going on with the tendons that attach those muscles
to your bones. If you have chronic knee pain – sharp, stabbing
knee pain when you’re squatting – you probably have some chronic patellar tendonitis
that is really wreaking havoc on your ability to lift heavy. But you can do something about it. You’ve got to start training your tendons. Believe it or not, this is something I’ve
known for a long period of time now. I’ve been working on it a lot more in my
own training to try and help me overcome my knee issues. Here’s what you want to do. First and foremost, you want to go partial
range of motion. When I say ‘partial’ I’m talking very
small. 4” or 5”. The second thing you want to do is get multi-directional. Multi-planar. A lot of people focus on doing the same exercise. Let’s say a squat, but they ignore the frontal
plane and the sagittal plane, and the transverse plane where they’re actually moving around
in three dimensions. We want to do that if we’re going to effectively
strengthen our tendons. The third thing you want to do is not listen
to what a lot of other people tell you to do. That is to lift really heavy in that partial
range of motion. To lift two, or sometimes even three times
what you would normally lift through the full range of motion. Guys, if your tendons are inflamed the last
thing you want to do is try to overload them with heavy, heavy, heavy weights that they’re
not ready to accommodate. So what you do want to do is go the other
direction. Get extremely light. Here’s the routine I’m suggesting you
do. This is one thing you can literally do two,
or three times before you squat. You’re going to instantly feel that it loosens
you up. You’re going to instantly feel a lot less
pain in your knees when you go down, into that very first squat. What we do is, we walk through here. We go 10 repetitions of these mini-squats. Again, the idea here is to try and be a little
bit holistic here, allow the tendons to realize their elasticity, and then bounce you back
into that contraction. From here, you take it into the next plane
here – frontal plane, side to side. Again, not just squats, but now we’re doing
some side lunging. The fact of the matter is, you want to still
keep it very short – as you can see – very quick, and ballistic, and you want to try
and continue to loosen up those tendons, to allow them to accommodate to some of your
heavier training. The next step is, you go back into the transverse
plane. So here now, we’re stepping back at a quarter
turn. Rotating, allowing our hips to open up, getting
those areas that are already probably causing a problem in our knees in the first place
that become a little bit more loose, and mobile to take some of the strain off the tendons. Side to side, drop step, drop step, another
10 repetitions. Then finally, we do our in-out, quick jumping
jacks. Again, accommodating the hips to abduction
and adduction. Up, and out. Up, and in. Up, and out. Up, and in. You’re working that hip through its range
of motion, but at the same time, allowing your tendons to realize those stresses down,
through your knee. So again, go partials, go lighter, go multi-planar,
do this before you do your squats, and you’ll instantly feel a lot less stress on those
knees. Now, over time you’re going to want to address
the thing that’s really screwing you up in the first place. That is probably a tight hip, or something
wrong with your ankle, in terms of the mechanics. Those, we’ve addressed in previous videos,
and we’ll continue to address them in more. The idea is, if you’ve already got the pain,
what are you going to do? Either not your workout, or do something? Do this. I promise you, it’s going to help you. All right, guys. If you’re looking for a complete training
system that puts the science back in strength, allows you to train, and overcome injuries
that you maybe thought would have knocked you out of the game a long time ago; head
over to ATHLEANX.com and get our ATHLEANX training system. In the meantime, if you’ve found this video
helpful make sure you leave your comments and thumbs up below. Let me know what you want to see. I’ll make sure I cover it in a future video,
here on this channel. I’ll see you soon.

15 thoughts on “Warmup to Stop Knee Pain with Squats (TENDON WARMUP!)

  1. You have no idea how amazing your channel is. For every problem I've encountered, you always have the solution for it. I deal with knee issues when lifting on leg days. I did these warm ups before my leg day today and my God what a tremendous difference. I also did a light cardio to warm up my core and my legs feel amazing and no knee pain after like I usually have. Thank you so much for everything you do for us. I also used your shoulder impingement advise and have been shoulder pain free since then.

  2. I did this before my workout yesterday (sprints and leg workout) and this really helped. My knees don't feel bad today. Thanks!!

  3. …something worth mentioning that is Not well known for whatever reason that being that BOTH Ibuprofen & acetaminophen based pain killers eat up our soft tissues, starting with soft Cartledge – hence the near epidemic level of Hip, Knee, Shoulder replacements here in the States. Someone close to me recently got a hip replacement and in my research to discover what could be done outside of surgery, I discovered a peer-reviewed research that clearly showed these two pain killer bases to VERY destructive. This person who is recovering from hip replacement took Ibuprofen products far too often over the years preceding the surgery… upon inquiry, others also noted fairy heavy Ibuprofen & acetaminophen use leading up to required joint replacements – my own father had new knees, hips AND shoulders and he had been taking Ibuprofen & acetaminophen pain killers for many years… For whatever reason hardly any docs seem aware of this issue and such info is Not on any labels as far as I have seen… Perhaps it is Best to use CBD for pain… maybe the use of systemic enzymes and clay to remove drug compounds that are stuck and semi-active within our bodies… In any case, thanks so much for all you do!

  4. Omg this guy is either a genius or a fucken magician
    Legit done this exercise before squatting and all sorts of knee pain, cracking and popping stopped

    Thanks dude for this amazing piece of information

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