Fix Knee Pain Fast (3 Proven Steps)

[@SquatUniversity]

2 Questions: how did you like this video AND what injury area do you want me to make a video on next? I really tried to make my most comprehensive long form KZbin video on knee pain - I hope the added attention to detail and editing improvements helped!

[@beginner1639]

It absolutely did. This is such a perfect video!! Thank you for the hard work.

[@myskinmto]

This was very detailed! Especially for someone who is experiencing the exact issues you discussed- I will try these test today at and go from there-

[@vinnym8461]

Shoulder impingement pain pretty please

[@Whoosah-m7g]

Hello Dr. Aaron,Are you interested in having your video content translated into Chinese and published on Chinese video platforms? I have already sent you an email and hope to receive your response.

[@SirLiamsBlade]

Glute pain but not sciatica

[@CommanderShiz]

I’ve gone through countless videos throughout the past couple years for fixing knee pain and none have actually worked. Came across your page and it actually worked. Can finally sprint again and hit leg day pain free. We appreciate you!

[@josipa7146]

Hey, while you were in the process of fixing your knee, were you avoiding squats with heavy weight?

[@user-ti1tk2fu3h]

​@@josipa7146 I think you should just to be safe. At least until feel the pain has been gone for a little while. Rhen you can try squatting without weights or with low weights first just to test the waters. If you're fine the next day, you might be able to increase the weights.

[@Adamtronik]

Thats awesome!

[@shanicesmith616]

@@josipa7146thank you for asking this!!!

[@CreaseQuest]

I know I speak for a lot of people when I say thank you for how much you share on your KZbin channel. I can’t afford physical therapy or specialized training but I want to keep working on my fitness. You give so much amazing information and helped me so much. Big fan. 100% would ask for selfie and autograph if I ever run into you.

[@empizzle8]

Wow man, providing the tests and solutions is such a fantastic and comprehensive answer. Thanks again.

[@Jose0540]

I know that in your videos you have gone through these concepts but it is super nice and useful to have all the info consolidated in one place. thank you Aaron for putting this up! Awesome content 🙏🏽

[@AdrianMcGavock]

well said amigo 👍

[@noirprncess]

I LOVE this video. You have a lot of great info in your shorts but I keep losing those. Would love the same treatment for hip issues.

[@abhi.c137]

Thank you Dr. H, I've now successfully fixed my shoulder and knee with your techniques.

[@nadah1615]

I was thinking of looking into fixing my knee pain because I do not want to ignore it anymore. I opened YT and I found this suggested to me!! I was already planning on going through your content here on Instagram to learn what to do, but lucky me, everything I need is here in one place. THANK YOU

[@diana.forgodsglory9224]

I saw a physical therapist today who spent about 10 minutes with me and basically dismissed my knee pain giving the advice that squats and lunges aren’t good for knees and just don’t “over do it” in the gym without giving any more detailed advice (despite me being worried and confused). I was so sad because I love working out! Especially bodybuilding type movements. Thank you for this vid 🙏🏽 I’ll try it out and hope I can find out how to fix it rather than give up doing the things I love 👍

[@ahmadshehadeh1299]

Has it helped with your knee pain?

[@FitFighter15]

Thankyou, similar is awaited for Shoulder and lower back too

[@grantmurdock9325]

I’d love a video on shoulder impingement pain located in the front corner of the shoulder. It isn’t accompanied with any lack of mobility, but it clicks all the time and hurts when used a lot

[@mattz.7761]

Comprehensive. Been waiting for a video like this. Recently injured my knee doing squats. Going to start rehabbing it this week.

[@coxless_persian4115]

Found this exactly when I got knee pain in my squats and were overwhelmed by the amount of data online. Thanks a lot

[@AdrianMcGavock]

I can confirm that 'Rebuilding Milo' lives up to the hype... I use it as a reference to follow up what I learn from Dr. H's channel... both together (plus, importantly.... applying what they say) will save you a fortune - both in wasted physio/chiro bills and injury prevention!👍

[@jamicahan]

Hi Squat University, I wanna say thank you for this video. I really felt a big difference after doing these exercises for 3 weeks! I can feel my knees getting stronger and now I don't have knee pain after my 10km run!

[@alw-3052]

I make almost all of your exercises for knee & shoulders before every WL training for the last half year. It's really helpful. Thanks!

[@Adrian-cn5rk]

I love that even though you've gone over these movements in countless videos, however; I definitely needed this in depth movements

[@jamesboysen9056]

Hey, Doc! I’m a chiropractor and love your videos! I am learning a lot even after almost 30 years experience. I just watched you back popping video on chiropractors and agree to some extent that most times we are cavitating joints. There are a few more things that happen when you cavitate a joint. Functional MRI has sown that it lights up the brain, established a reflex that relaxes the muscles around it, and decreases nociception. That may be part of the reason the adjustments help people feel better. Also, there are times when I do the first one or two adjustments, the segment seems to move more than the cavitations I would get with follow up visits. It was like something was truly out of place. Those seem to get the greatest benefit for pain, in my opinion. I don’t advocate endless adjustments, and I fully agree with stabilizing the area with exercise. That’s why I love your channel. Keep up the good work. You are helping so many people in a fun and informative way!

[@ozzy6162]

I seem to have become injury-prone since reaching my 60s back in 2022. My injury library is made up of "Rebuilding Milo", "Rehab Science" & "Built From Broken" - all great books. While I'm plugging books I may as well say that Aaron's "The Squat Bible" is also an excellent book & has helped me improve my form.

[@davidbresson8670]

This is golden. I knew most exercices but it's great to have them all in one place and the self-assessment part definitely helps make sense out of it. Thanks!! My Achilles tendons tend to be overactive. I would love a video about that

[@paulrenwick6231]

Hi Where are you based. I have chronic back pain for 20 years. And by the looks of it your the man who could help me. Thanks

[@empatheticrambo4890]

This has been so helpful even after just a day of trying it!!

[@CharbelAbbas]

This is the best video on your channel. Just watching it makes me feel like I can save my knees! Thanks boss good work!

[@marcioscharrenbroichtrabalhos]

Hi Aaron. Marcio from Brazil. I've been watching your amazing videos on KZbin for quite some time, and I can assure you: your content is the best for anyone who wants to improve and heal the majority of injuries and bad movements people have in gyms. Congratulations, first, because your content is very good, and second, because it's within everyone's reach. So, you are the best and give it for free to anyone who needs it. I am an actor and voice actor and would love to help you put your content in Portuguese. Let me know if you want it. Thanks again, a big hug and my best wishes !!!

[@Totandher4kids]

WOW! This was a TON of information in under 15 minutes! 😩 definitely have to start this program

[@khanamaan786]

Most informative and useful video about knee pain and it relates to my problem which no one knows or not telling me how to fix it without medication. This guy is doing a wonderful job and helping lots of people who are in pain. Respect and many thanks to you.

[@eduarddez4416]

I'd just like to thank your for your advice , switched to barefoot shoes and had no knee pain while running . Learning how to brace my core during squats has greatly reruced my lower back pain while squatting! I am also gonna follow it up by hip flexibility and strengthening for my left side , as i noticed i am completely unable to externally rotate my left hit . Hopefully these things will help with my squat to be pain free😎

[@kennedysigauke953]

Thank you so much for these! I’ve incorporated them into my daily stretch routine and my right knee feels so much stronger. Trained legs at the gym today and I was able to get my butt to my heels, something I’ve been struggling with for a very long time because of pain in my right knee. This helped me realise the pain was actually coming from my right hip, the glute stretch with the chair really helps. I think I still have some pain coming from below the knee, still trying to work on that but I feel much better than I did a month ago!

[@LP3me]

Great video. I’ve watched your shorts for a long time and tried taking mental notes on the ones about knee pain. This video is all about that, great video, thanks!

[@MZell6789]

100000% Love this format. Tailbone pain plz

[@chris_casper]

You have no idea how much I needed this video.... Thank you 🙏

[@pgds_]

awesome video and channel! If the conversion from the American dollar to the Brazilian real wasn't 6/1 I would buy your book now! God bless you greatly Hugs from Brasil!

[@starshine7937]

You are doing a great service to everyone who watches your channel.

[@trouschyoutub]

Thank you for this, and for the chart at 12:00

[@fontanic1]

Love the video; hoping that both the adductor stretch and the band assisted ankle mobility will prove to be effective at resolving my knee issue. I have pain on the anterior ankle when walking uphill backwards trying to resolve knee pain- so these drills are highly encouraging. I would love to see a video addressing pain in cubital fossa and lateral mid to distal bicep(plus brachioradialis and brachialis) during eccentric phase (lowering weight) during OH shoulder press. I have been stretching, massaging, and strengthening the area, including pronation/supination with hammer to little avail. Thank you so much. I bought your book a couple of years ago and it is a great resource.

[@skipperchen8354]

Thank you so much for these valuable content you've been putting out! After seeing local doctors and PT without positive results, I'm fixing my knee pain by leaning your content and I'm making real progress!

[@WWxLts88]

Will be implementing these in my routines!!! Thanks a lot champ!!! 🫡

[@georgipoorgi]

Going to try this with my mom, she’s been complaining of knee pains. Thank you!!

[@adamnaboulsi255]

Firstly, I wanna thank you tremendously for this video and the book you put out recently! You have helped myself and sooo many people with the elaborate, detailed, and clear content you put out there. I’ve got a question about these exercises. Following your squat stance video I’ve found that my body prefers to have my toes pointed out with a wider stance in my squat. Does that affect in any way how I should do these exercises? I sometimes find that it’s more difficult for me to balance with my toes pointed forward. Thanks again!!

[@kalk7853]

I'm very impressed by your channel. You are a great teacher. Thank you for your education.

[@0wnleeWun]

Greatest video of all time! 🙌🏻 thank you! I’m a personal trainer working on improving my fitness again. My legs are slightly different lengths and I know I definitely have hip rotation and mobility differences between sides. My husband also dislocated his knee a while back and is still experiencing some pain after recovery, but I’ve recommended your and Ben Patrick’s exercises to get his knees stronger

[@briankendall6442]

Absolutely LOVE this video! Could you please do the same in depth assessment / program design for shoulder girdle deviations.!.? ... Not sure if your viewers know just how invaluable this information is.?. I have been a certified personal trainer for 20 years and I learn something from you in almost every video!!! Thank U!!! *... and don't stop reinforcing the benefits of a wide toe box 😉

[@rubatsch1713]

Thank you for all the free content. Your advice saved my basketball season and means I can continue to squat and do plyometrics pain free. Also means I can sit, travel and work without worrying about hip pain.

[@seang81]

Hi Aaron, love your videos so much and they've helped me a lot in the past. Long story short I have this really chronic shoulder/collarbone/neck problem that's been consistent for at least 2 years and I've been to 4 physios and spent a couple thousand on the opinions of those experts trying to fix it. I am getting desperate and I feel like someone of your calibre might be able to really help me out. It's really getting in the way of my enjoyment of life and motivation at the gym. I hope you see this. Cheers, Sean.

[@Roland-Lewis]

Hi, Dr. Horschig. I'm so glad I found your amazing KZbin channel. Thank you, thank you! I followed your assessment tests and started performing the recommended exercises. One question... In the section regarding the second stability exercise (the hip airplane), I could not find reference to which should be the stance leg. In all other sections you mentioned it clearly. Should the stance leg be the focus/limited mobility leg or the other "good" leg. Thanks in advance and for everything you do for those of us in pain!

[@Ilikethisplaylist]

Our savior, the one we need but don't deserve. Thanks a million ! ❤

[@alvaroayuso5435]

This is gold for me honestly.. Thank you very much!

[@Akashb71]

I had knee pain on one side for months squatting heavy weights, i couldnt even do a proper single leg pistol squat I did watch your old videos and integrated the touchdowns and step ups from a height for a few weeks. Now, I can do 20kg pistol squat 💪 Thank you

[@boyantodorov6210]

That may be the greatest mobility all-in-one video of all time.

[@timothycheok7324]

This is the video I have been waiting for ! Thank you ! Will there be one for shoulder pain/instability soon ?

[@annettehess2]

Hey Aaron I have followed your canal quite some time, and love the level of information you deliver 🙏🏻 Excersice: I would like, if it is possible, your solution on how to get strong in squat. Injury: 1: osteoporosis 2: L5 level 1 spondylolistesis because of a little fracture in one of the arches. 3: L3+L4 compressed Level of activness: slow running with backpack to gain foot stability Barbell power, snatch, Pilates, pull-ups and some CrossFit Don’t like to do Deadlift, it hurts. Hope you get inspired 😜 Regards and thank you Annette

[@TheMakiepoo]

The video is great. The tibial exercise was the best for me. Thanks!!!

[@1_1_Ak1_1_1]

I waited 4 years for this Complete Video, thank you

[@YourNickIsTaken]

Thank you for giving health for free through the internet!

[@msigurko]

This is pure gold. Thank you ❤

[@REGRIGBY5678]

I've been watching Squat U's content for a long time now and have learned a ton; this is a really comprehensive video on diagnosing and fixing knee pain which is sick and will help a ton of people. I've been doing a lot of the movements in this video for about a year now and seen a lot of improvements in stability, mobility, and strength of my posterior chain. I just wished it would have fixed my bilateral knee pain lol.

[@nahasshamsudeen4000]

thank you very much its understand easily could u do a video like this about shoulder pain

[@myskinmto]

I needed this- been dealing with knee pain that has stopped me on my from training for 2 weeks now! I only have pain with bending as in Squats and I know my stability is off

[@Isnax27]

Awesome stuff! You make a huge difference by sharing this information. There’s nothing worse than not being able to run or play your sport because of knee pain. However, one thing you talked about in another article on your website was box squats. You spoke about how essential they are and to do them with heavy load for the tendon to respond. Is that still as important ? I see here you go straight to a deep squat progressively adding weight. Where does the box squat fit into this, if at all?

[@ryanlie6250]

Crazy how your channel teaches me more practical and valuable stuff than my PT degree

[@lb-zo3ir]

Firstly, thank you for your content! Appreciate the straight ford and salient points. I constantly refer folks to your channel and videos that I’ve saved for troubleshooting and in addition to their HEP. Future content request: Can you do one similar to this for shoulder and low back pain? If you already have one I’m sorry 🫣 link? 🙏

[@90hvalem]

I love this video and I do appreciate you providing this type of guidance! Next for me would be pain under the shoulder blade. Putting my arms behind my back(imagine having a button up shirt on and trying to button it) is so painful and for some (button) areas impossible. Thanks in advance!

[@Delis_Topulli]

3:16 kettle bell shifts (to address mobility)

[@Bart3zS]

Bro, you are amazing and very inspiring... Want a suggestion for common knee injuries in sports? Jumper's knee and runner's knee and (mainly) young athletes: Osgood-Schlatter disease. Once again, good job!

[@PankajSaini-ls1vz]

Thank you for your recent videos on shoulder stability thank you 🙏❤️

[@unbreakablepatchesgr]

I've been doing this entire routine as a warmup for a quad dominant leg day, despite my mobility being good. It's quick and useful.

[@alvaroayuso5435]

Please Squat University!!! I have Tibial Rotation restrictions in my painful side, but not internally, but externally, should this also apply then? Thanks in advance! I must say I bought your book and is amazing, now I need the time to read and train :,(

[@lucaslimal3]

I have all problems. Nice!

[@dann317]

Great vid! Thank you. You're helping me stay afloat

[@JackDespero]

Amazing video. Thank you for sharing.

[@folgadorosa5675]

This is what i need! Thank you.

[@aroundtheworld6093]

Thank you so much Aaron❤

[@Zeus-bk9yj]

Hello. I have pain in the side of the knee over the iliotibial band. Do you have exercises to alleviate the pain and make that area stronger? Thank you for your help, your channel is excellent! Hugs!

[@connorshackleford8302]

Hey man. I’m currently studying sport rehab at university and am loving it so much !. My goal is to reach your level of knowledge and practice and career. I would like to ask what literature research database do you use ?. Pub med? Google scholar ? Etc. also any suggestions for me to really enhance my skills to ensure employability?. Thank you

[@bloodybeggar]

Thank you so much for the detailed video. I have had knee pain in one leg that doesn't go away how much ever I stretch. I have one question, if you can answer it please - what if both legs are in the air in FABER test?

[@SereneWinsFitness]

Awesome!! This channel helped me so much 💪🏽♥️🍀

[@daver9571]

Incredible video! Thank you!

[@A86-km6nn]

bam. hello doctor I had an ACL operation three years ago. But after 80 sessions of physiotherapy, my knee is still weak and unbalanced, and during this pad my hip has also weakened. I live in Iran and I cannot come to your office. If there is a way for me to practice from the videos and improve.❤

[@nebuchadnezzer1]

This is perfect. Thank you

[@vadimknf]

This video is amazingly useful

[@delta1ster]

Great explanation and answers. Thanks 🙏🏽

[@odacolorado]

Muito obrigado! Abraços aqui do 🇧🇷

[@Lasor4]

This is super great and I've incorporated MANY of your corrective movements into my warm-ups and workouts, so thank you SO much. What would you suggest I do about a partially torn patellar tendon? T^T

[@TRICGR]

Perfect guidance, thx!

[@Djungable]

This is such GOLD

[@sandeepansurkar2508]

@SquatUniversity Video on ulnar nerve impingement please.

[@cedricmcgwaza7302]

Thank you man One can always learn even if I'm a qualified trainer,

[@Yupppi]

Got definitely called out with the first animation already. More opened left foot, knee tracking inside, knee pain. And yep, less range in Faber, hip internal rotation and the motion of dorsiflexion (the good side touches the wall, the bad side has from three fingers to a full fist before the ankle starts hurting and stops). As well as tibial internal rotation. Royal flush, what do I win? In the band under foot knee opening I can't feel anything in the glute. No matter how hard I pull or open the knee. More like inner side of the quad or hamstring. Yet I can do a deep squat with or without weightlifting shoes. However doing all these drills made the knee touch the wall without pain or heel lifting on the bad ankle leg.

[@audi7468]

감사합니다. 선생님

[@kellenkemp7830]

I’ve been needing literally this exact video! Thank you 🙏🏼

[@rajeshchatterjee8446]

Sir, Really Great Exercises.

[@Rene-Navarro]

This is gold 💥

[@ΓιώργοςΚουτσιούλης]

How usefull video!THANK YOU!

[@spetsis]

Can't thank you enough!!

[@shajithahamed7091]

Please upload grade 1 acl rehab

[@hasaun34]

Great video as usual… I had patella tendon surgery about ten years ago but as of recently while working out the top of my kneecap near the quad insertion of the tendon has been hurting. Would these exercises help to alleviate the pain?

[@Septa-f4d]

Can you remake the half kneeling weight shift

[@skinart00203]

Hi! Am from Mauritius 🇲🇺 Can I have exercise for patella inflammation? Thanks a lot 🙏🙏🙏

[@peytonstoll3253]

Knee has been killing me need this rn👌👌

[@ninjasteph8350]

Cool video. my knee problem is perfectly fine when squatting and split squatting tho. lunging and jumping causes the pain to flare up. Still very informative ❤

[@JasonPope-m2g]

I think he’s a wizard, awesome!