058: Knee Health Myths, Truth About Tib Raises, Stretching and More- PJF Podcast

TIME CODES:
2:48 - Tibialis Raises
17:01 - BPC157 for Healing Knee Pain
24:03 - Importance of Avoiding Heel Strike
32:20 - Deep Range of Motion Training
39:44 - Stretching for Knee Pain
44:00 - Icing after Workout
TRAINING PROGRAMS:
Unranked Basketball Academy: www.pjfperform...
The Vert Code & The Vert Code Elite: www.pjfperforma...
Edge U: theedgeu.com
PROTEIN
Upper Echelon Nutrition: uenutrition.com
(Use discount code PJFPERFORMANCE to get 20% off)
THE PJF PODCAST:
Apple Podcast: podcasts.apple...
Soundcloud: / user-605278368. .
Spotify: open.spotify.c...
FOLLOW ME:
Instagram: / pjfperformance
Twitter: PJ...
Facebook: / pjfsystem
Website: www.pjfperforma...
Music:
Ryan Little: / iamryanlittle
-------------------------------
PJF Performance, Inc trainers will not be physically or virtually present during your workouts. PJF Performance, Inc. online workouts contain generalized workouts that are not customized to the consumer. Participants will perform workouts at their own risk, PJF Performance Inc. will not be held liable for any injuries resulting from an athlete's participation in training. Participants must understand that exercising without individualized coaching/instruction and supervision is dangerous and can lead to acute or chronic injury, disability and/or death. Additionally, a medical professional must consent to your participation in a potentially vigorous strength and conditioning/basketball skills workouts with absolutely no written or verbal limitations to particular movements or exercises.

[@Separate2Elevate]

Patellar femoral podcast please need to hear more. Great work and value listening to your work PJF 🙏🏾

[@emmanuelokyere2453]

Came back to say this

[@rogerweems4740]

Need it

[@obej-_-5238]

Please do a video on how you healed patellofemoral pain syndrome

[@pjfperformance]

Going to try to do a podcast on it 🙏

[@InglisAthleticPrep]

@@pjfperformance Would love to hear about it!

[@Gmoney0324]

THP strength * PJF podcast episode would be fun..both phenomenal podcasts

[@pjfperformance]

Thanks for the suggestion

[@kaylanayak5057]

​@@pjfperformance great pod! Never disappoints. An episode on Patellafemoral pain would be amazing! Im struggling with it right now and theres a lot of misconception that isometrics help with it, when that is not the case for me at least.

[@ninjagoose]

@@pjfperformance Wow please do this!

[@jordankarp9401]

Im very curious as well

[@pierre2324]

+1

[@kaylanayak5057]

Need to hear about PFP. Theres so much information about patellar tendinopothy, but nothing about PFP.

[@timr8456]

Few things: 1) you're the goat. In an age of overwhelming information out there, you're the guy whose tips/posts/programs/exercises are my North Star. And they've been pretty darn successful. We're also around the same age, so training wise, we're on similar frequency. 2) any tips on knee crepitus? There's no pain and a lot of the info out there says there's if there's no pain then don't worry about it and let it be, but there has to be something that be alleviate it. Got any ideas? 3) please consider Dr Kelly Starrett (of The Ready State) as a podcast guest. You 2 together would be unreal.

[@miguelcunha97]

Please talk about your experience with patellofemoral pain syndrome 🙏🏻

[@philipmartin3902]

The best part about the tib bar imo is the weighted stretch phase to help with ankle mobility.

[@christiancoronado2140]

Great take on the heel strike debate. Only using forefoot strikes while hooping puts too much stress on the metatarsal

[@kenschulz4186]

Would love these demystifying podcasts to include a strong, reputable guest with an opposing view

[@caseypoole2701]

SPOT ON ABOUT STATIC STRETCHINH!!!!! I was doing all the meat and potatoes (isos, volume moderation, heavy strength training) and still had some pain when I hit a deep ROM on my right knee. Started stretching my quads a lot and it helped!!!! Definitely not option number 1 but it is an option

[@LStocko]

U and knees over toes guy gotta do a podcast man, dat would be the only video ever needed for knee education

[@tooneelen613]

Rehad differences between PFPS and patellar tendinopathy would be a gem of an episode 🔥🦑

[@gothops2632]

What fixed my patellofemoral pain after 6 years of trying different exercises and protocols was assisted single leg squats on an 18 inch box, gradually progressing to unassisted single leg squats onto the same box, then onto weighted (dumbbells) single leg squats. Now, after 5 months, I can do single leg squats onto an 18 inch box holding a 60lb dumbbell in each hand for 6 good reps - controlling the eccentric, touching my butt to the box lightly, then explosive on the concentric with no pain.

[@prod.Radiant]

I like this! Thank you for sharing!

[@gothops2632]

@prod.Radiant No worries, mate. Keep the other leg out in front like you do with pistol squats. It's basically a pistol squat onto a box

[@jordankarp9401]

Durability code is great! I got injury free and the best athleticism gains of my life up to that point

[@ShakYTP-o8k]

Would love the Runners Knee pod personally, Paul, almost 33 here and been struggling with it on and off, when I was consistent with the mobility program I felt in the best shape ever tbh need to get back with consistency on that 😅

[@emmanuelokyere2453]

Hi Paul, love your programs and this episode was really insightful. Would love to hear your thoughts on PFP, been struggling with it now for a few months

[@Talisk3r]

You smart about this. Good point about sympathic/parasympathic after a game. I wonder it that's call streaching or if you have another name for it but as I get older I discover that holding streahing positon (90-90, couch streach) for 2 min before bed to get rid of tension in my muscle before bed does magic to my back. I venture that for other individual that have knee issue untighening some muscle before resting could help. But i'm not trying to increase my range per say I want my muscle to relax (especially after a game).

[@dev_trains10]

really need that PFP video!!

[@antonvannelli9085]

First time posting. Enjoy your content. As someone who solved their severe low back (and knee/shoulder/hip) issues (l4/l5 s1) and was told I would be in a wheelchair post car accident at 25 (38 now and pain free), I have focused almost entirely on the nervous system aspect of the reactivation of dormant muscular systems. If you are interested in connecting, let me know. I have written multiple articles as well, and I see referrals from PT's, LMT's, and chiros daily. Excellent info!

[@OafBoi]

we need a kneesovertoesguy collab. He's really popularized a lot of what the "knee health" community is grasping onto. Being an authority in the space I think that would be a brilliant podcast and conversation. Would love to get more info on patellofemoral syndrome/pain. Watched Jake Tuura's series but there's not a lot else out there from other non-doctor authorities in wellness space

[@dumb_as_rocks]

kneesovertoes is a scientologist grifter made my patellar tendinopathy a lot worse before I found jake tuura

[@chikinwingz3041]

Kneesoveetoesguy is dumb

[@chikinwingz3041]

Jake tuura smart

[@ipwnukazu]

@@dumb_as_rockstried to “bulletproof” and just made my pt way worse and never got better. Listen to guys like thp and Jake tuura. If someone tells you they can fix pt without talking about doing isometrics first they don’t know what they are talking about.

[@matteocardenas8021]

They don’t like each other

[@alexchu6297]

Need the PFPS podcast

[@HeySpecimen]

Forget cold after the workout and forget cold later in the day. The best time to engage in cold therapy is first thing in the morning. How is that not mentioned? 🤯 Big fan of hot and cold therapy, hard to deny the benefits of either when done properly! 🤙🏼

[@AS-fv1tz]

Theres a lack of distal hamstring rehab information on the web. If possible a couple minutes on that topic would be interesting (and help me alot lol)

[@TonyAiRr]

My dream to get the Patellofemoral pain podcast !!

[@acsprings_Training]

Tips on growing on KZbin as a trainer? Btw I love edge u just bought it

[@GoRavens520]

Please do a patellofemoral syndrome episode

[@p0187]

You can upload a version of podcast with images , videos when you explain something.

[@nyk7261]

Regarding tibialis, agree with most points but the number one reason it could lead to jumping height gains is actually not addressed here.. Jumping height is all about speed of execution. This means the faster you can drop down to your lowest point, the more load/ stretch reflex you can apply to your prime movers such as glutes quads hamstrings and calves. In this case, tibialis role is to accelerate the downward shift of your centre of gravity in the loading phase of the jump. The stronger it is, the faster the drop which equates to a higher power output and speed => inches gained.

[@IAMPMJ]

Can you please give advice on how to become a good trainer or even anything regarding training tips and getting clients

[@sswwttnn]

Can you do more videos on stretching? I do alot of lifting plus basketball 4-5 days a week and I can’t touch my toes. My hamstrings and muscles in general feel so tight and I’ve been stretching more but feel it’s not helping. What do I do? I really want to feel more lose and agile, not so tight and stiff. :(

[@shakenbacon-vm4eu]

Another plea for pfp treatment 🙏

[@kaylanayak5057]

Fr, hopefully he mentions about cracking the knees. I have this weird urge to do this once i got PFP.

[@bensimmons1302]

What’s the best way to use a Vertimax in season and how should I schedule my workouts on the court, gym, Vertimax etc?

[@juanmact1]

What do you think about prp treatment for minor meniscus injuries to get more blood in an area that wouldn’t get it normally? Does injecting it there also cause scar tissue?

[@tezzachannel2193]

Player need to instill more isometric exercise on top of strength/power lift for a bullet proof knee. I know that works for me.

[@yotamstern9184]

Is it ok to have tendon pain after a rehab session that goes away after a couple of hours/ take day after ?

[@Bustmymcnuts]

your pain during a session does matter to an extent but what is more important is how you feel the next day. If you’re in more pain the day after you did too much

[@allaboutfootball1342]

yes, some pain after it is normal. just don‘t push it too hard. after 24h you should be on the same pain scale as before. if it‘s worse than before than you did too much

[@165sprtrc]

Gold🔥

[@nicohansen6485]

Do you really need that much strength training, or is focusing mainly on plyos and force then doing a bit of strength to prevent injuries the way to go?

[@Justybow]

Did you ever come across Nic Bartalottas method of stretching in the nba?

[@monarchh08]

How would you balance durability code and unranked academy with the skills workout/ skills code? Thanks Paul! 🦑

[@nathanmezaray7938]

What do you think about closed chain exercises for strengthening tib anterior in a more functional way? Something like the viral clip of kyrie Irving leaning forward

[@p0187]

For Achilles tenonditis low or hight Basketball shoes?

[@konstantinosvlachakis1857]

im in unranked in season program and i have practises Tuesday , Thursday , Friday Game day Sunday and Monday ( friendly ) Also i can try going wednesday with younger kids (1-2 years ). Can anybode tell how can stracture my workouts

[@nathanmezaray7938]

Who is the PT you consulted about the tendon injections?

[@matthewruto]

Trying to focus more athleticism should I focus more on my conditioning or agility for maximal performance in basketball

[@pjfperformance]

Need both! I like to focus more on agility/explosiveness is the early/mid off season. Then focus way more on conditioning about 8 weeks before season starts.

[@matthewruto]

@@pjfperformance is there anything you’d recommend if it’s something you haven’t focused on in a while

[@austinwigfall4901]

Fastest way to learn a new skill or movement pattern

[@pjfperformance]

There’s several factors here but THIS podcast is a great start- kzbin.info/www/bejne/q6K6nmtumMqSicksi=Q5MPrM0-hSNpG3fT

[@aus_creations]

Durability code with VC body weight or DC first then VC?

[@p0pSob]

If you have some light knee pain issue, are you have to stop playing basketball for some time, decrease your practice volume in a half or just doing some 1 in 0 movement practice?

[@pjfperformance]

Really depends on the severity of the pain. A little bit of pain is normal as long as it’s not getting worse 24 hours after you play. So if it’s like a 2/10 pain in the knee and you play through it, then 24 hours later it’s still only a 2/10 then you aren’t overdoing it.

[@p0pSob]

@pjfperformance got it, thanks a lot 🐬

[@keithho5335]

If I wanna hoop but need to lose weight, fdf or dcp on deficit ?

[@dreeyckmans]

What did you study in college?

[@pjfperformance]

Exercise science. It’s a good degree to get a foundation but at the end of the day 99% of what I learned came through my own research and experience.

[@tomashannesson]

How should a 16 year old player be lifting, compound, heavy or just do athletic exercises?

[@pjfperformance]

All of the above! Our Unranked program is awesome for year round full body strength training

[@ДавидСтојковиќ]

Is it possible to reach 30 INCH vertical if i dont have childhood movement and good genetics? (30 not 40)

[@pjfperformance]

I think so. Your training has to be on point and very consistent.

[@ДавидСтојковиќ]

@@pjfperformance i am 22 year old

[@ДавидСтојковиќ]

3 months training vj not moving up from 19 inches lol

[@enioaguirre404]

@pjfperformance Disagree with tibia raises not for the jumping aspects, etc, but it literally saved my sons knee tendonitis when nothing else worked, that combined with other exercises that strengthened his knee - great vids tho keep em coming (and nobody is saying tib raises saved me from cancer lol, so extreme) i do agree with you peroneal exercises)

[@dashingdreww1185]

So it makes sense NBA players ice right after games or sometimes during games to bounce back but the average joes who hoop 3-4 times a week don’t have to haha