A Better Nordic Curl For Knee Pain - Kneesovertoesguy Exercise Alternative

[@ThePetieProject]

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[@edwardo2436]

Great alternative definitely be trying this

[@ThePetieProject]

Awesome, let me know how it goes!

[@BigWhiskey_Mike]

I split my workouts between my home gym and office gym. I just changed up my routine so I’m doing heavy squats for the first time at home. I liked to get a quick hamstring warmup on seated leg curls before squats but didn’t have an alternative at home other than investing in equipment for nordics, but this is a fantastic alternative and is exactly what I was looking for. Appreciate the video

[@ThePetieProject]

Sure thing!

[@DavidBreneisen]

I was progressing quickly with nordics but probably overdid it too soon and started getting some knee pain. This exercise works great with no pain so I'm going to substitute it in for a while to try and keep the progress I made while the knee tendons recover. I've tried something similar with a swiss ball before but I think I like the foam roller version better. Thanks!

[@ThePetieProject]

Happy to help! Isometrics are a great variation if you are experiencing any pain in the nordic

[@meggiehanzlik3187]

This is an amazing exercise! Thank you so much for sharing it with such easy to follow form guidance!! :)

[@ThePetieProject]

@@meggiehanzlik3187 glad you found it helpful!

[@DaDoubleDee]

I tried this and I felt it right underneath the knee cap, it was really tough doing it one side at a time as well - I got only 15 sec. I felt in my calve, hamstring, and butt, it was a good solid burn even without a warm up

[@ThePetieProject]

Nice! Yeah it's very challenging and may feel a little strange at first. You will build up some great stability if you keep at it and work within an appropriate difficulty for your current strength and stability level

[@bigaz72]

I struggle mightily with Nordics. Both doing them and finding a good spot in the gym to brace my feet. I feel like all I do is fall :) I'll be trying this tomorrow

[@ThePetieProject]

It's a challenge but I think you will like it!

[@stylianog1799]

So i was doing norfic curls and experienced some outer knee pain but i did this with a medicine ball and it actually works good

[@ThePetieProject]

Nice! Glad you found a way to get a similar training stimulus without pain

[@CursedWheelieBin]

I wonder if the elbow could be strengthened in a similar fashion. Instead of the soleus and hamstring tag-teaming, what about the forearm and bicep? 💪 I had a distal bicep tear last October and had surgery to reattach it. Even now 8 months later I can’t curl more than 10kg (22lbs) or do 4-5 pull-ups without my elbow straining 😑

[@ThePetieProject]

Makes sense to me! I think isometrics would work well for this. Although I haven't personally dealt with bicep injury, I have dealt with tennis elbow and isometrics were a big help.

[@CursedWheelieBin]

@@ThePetieProject Hey, thanks for the reply 👍 Yeah I figured supinating my wrist on pulling exercises would be enough to let the tendon heal gradually but it turns out I need to isolate it and commit to targeting it more often. My friend struggles with knee pain so I’ll recommend this to him 👋

[@cactusladysouth1000]

If your doing the nordic curls do you think it is necessary to also do the step off the edge of stacked weights too, or is that exercising the same muscles as the nordic curls? I only have so much time each day to exercise. thank you for your response.

[@cactusladysouth1000]

where did you buy the foam roller?

[@gabbihodge2474]

This was great for my knee pain, but I felt a twinging/pins and needles pain in the front of my foot and ankle, shooting up my shin. Any advice?

[@ThePetieProject]

You can always try a 2 foot version and see if that eliminates the sensation and work your way up to the single foot version

[@HereticNix]

While this is a good exercise in its own right, I wouldn’t consider it an alternative to the nordic curl. It’s a completely different exercise. You’re right that it’s an isometric hold in one position of the ROM, the nordic takes you through the whole ROM in an isotonic fashion. Actually the best thing for connective tissue strengthening (tendons and ligaments) would be controlled eccentrics. There’s a lot of well studied data to back this up.

[@unreal4139]

Hi I have a question. I have read multiple times that what makes the nordic curls a great exercise is the eccentric part of the movement, so when you're on your way down. There doesn't seem to be any eccentric work with the foam roller bridge. Can the foam roller bridge still make you explosive in sports?

[@ThePetieProject]

Great question! My subjective experience is that yes, the foam roller bridge is great for sports because it helps strengthen and stabilize the knee while creating minimal long term fatigue like the Nordic curl does. This is a great in season option if you don't have the training bandwidth to recover from Nordics and also a great option for knee pain because it's less aggravating for the knee.

[@unreal4139]

@@ThePetieProject Noted, thank you!

[@TCDynasty]

have any good quad isometric recommendations? great work, inspiring!

[@ThePetieProject]

Yes! Leg extension machine done one leg at a time is a great quad iso. Same time frame of 30 to 45 seconds. Don't hold totally locked out. The more extended your knee the more it will target patellar tendon. The more bent your knee, the more it will target the quad tendon. This won't replace full ROM squatting, but is excellent for tissue tolerance and a great starting place. I like to either do reverse sled to start my leg workouts or a combo of the foam roller bridge + the iso leg extension.

[@TCDynasty]

@@ThePetieProject thx! Ive done this! My pt doesnt rec full rom knee extensions due to my kneecap/patellar -- but i like going about halfway and holding.

[@ThePetieProject]

@@TCDynasty the Spanish squat iso is another popular iso for the quads but I personally prefer the leg extension

[@malachitisch7494]

You should start making the "Foot Bell" that Ben Patrick has made a prototype for, so a person can simultaneously do tibs, hip flexors, or ham curls! Also, you should check out Tony Holler (search "Feed the Cats"), as a tool to enhance your jumping and athletiscism!

[@ThePetieProject]

Will take a look!

[@jeep_nikki]

do you have a link for that Foot Bell ??

[@srStinnky]

Great!!

[@ThePetieProject]

Thanks!

[@deepparmar2802]

'proximal hamstring tendonitis' i have pain in the butt what should i do it hurts when i max sprint and prolonged sitting ,i tried this today and its really a great exercise but it has more effect on the bottom part of the hamstring what should i do to workout the top part and fix this problem? Good content 🙌

[@ThePetieProject]

Thanks! You are correct, this targets more of the distal / lower hamstring closer to the knee. For proximal I think something like a more classic glute/hamstring bridge would be more effective at loading the upper portion of the hamstring if you want to do it isometrically. A seated leg curl machine with an isometric squeeze / hold at full contraction before beginning the eccentric is also great for the upper hamstring but I'm not sure if your pain level allows you to do this or not vs a more pure isometric like the glute or hamstring bridge. What's nice about the machine is it's super easy to scale. If you are able to tolerate the seated leg curl machine you could do something like a 1 second eccentric, 1 or 2 second squeeze at the top and 2 to 3 seconds eccentric. Load management is always going to play a role in healing from any tendinopathy. To be clear, I'm not a PT and these are just my opinions from my personal experience. Hope this helps!

[@deepparmar2802]

I can do all the exercises in the atg system pain free in a scaled down version so i can do hamstring curls easily i will definitely consider the things u said thx appreciate it.

[@ThePetieProject]

@@deepparmar2802 no problem!

[@DaDoubleDee]

I had a slipped spinal disk from lifting improperly at work some years ago, have you had injuries while lifting something heavy? It could be a nerve impingement

[@NoFapKing]

I think I have the same thing

[@SHOTGUNStotheNOSE]

This is the only exercise I've ever done where I can feel a full hamstring pump.

[@ThePetieProject]

Great!

[@LateNightChess]

The squishing of knees during nordic curl is horrible long term

[@kinghousten9438]

𝓟Ř𝔬𝓂𝔬𝐒ϻ

[@Billy-jf6rb]

This looks miserable… I’ve gotta try it!

[@ThePetieProject]

Lol

[@Billy-jf6rb]

It sucks, my whole backside is going to love the ice bath tomorrow morning. I couldn’t do one leg at a time for very long so I “walked” the roller in and out with both feet. Thank you for this video! How many times a week do you think would be good? I usually nordic twice.

[@ThePetieProject]

@@Billy-jf6rb I think twice a week is a good starting point