This a compilation of strategies and tactics Iโve learned over the years
These are not “workouts”, rather they are protocols to try.
Credit is given where credit is due.
That aside, the Number One strategy for Knee pain & issues of any kind is…
1. Backwards Walking (ideally with resistance)
Credit goes to Ben Patrick for popularizing and developing this one
The lowest level of Backwards walking is doing it without weight
Optimally, you do against resistance, weighted sleds work best
This can be done every day, its a concentric only exercise and very easy to recover from
Do anywhere from 2-4 sets daily, each ranging from 1-2 minutes
2. Lunge position Isometrics
Lets say that your knee pain is quite severe and doing full ROM reps is too difficult
Could you do an Isometric rep though?
The Isometric lunge protocol I got from Jake Turra is proven to help knee pain immensely
Jakes suggested protocol is starting with bodyweight, and doing sets up to 3 minutes in length
Once you can do 2-3 minute isometric lunges, ADD WEIGHT
As much weight as you can handle
Do 4 sets of 30 seconds, this can be every other day
3. Leg Extension Isometrics
Lets the lunges are way too hard, and you REALLY need to regress and do something simple
Enter the single leg isometric extension
4 sets x 30 seconds
Can be done every day
4. SUPPLEMENT with Hydrolyzed collagen
Do this right after doing any of the protocols in this post.
5. PAIN TOMORROW MATTERS MORE THAN PAIN IN TRAINING
Avoiding “pain” and “waiting” for your knee to heal is the WRONG strategy.
If you want to fully restore and strengthen your knees, you need work through the pain and apply some heavy loading
6. HEAVY LOADING
One of the most self limiting beliefs of having “bad knees” is that you cannot do hard exercises
Its the opposite. You need to be loading your knees as heavy as you can tolerate and perform
its the only way to get the tissues stronger
Heavy split squats
Bulgarian splits
single leg press
Leg extensions
You want maximal tension going through the knee joint
6. HINDU SQUATS (known as Baithaks)
These have been done for centuries in Indian by Pelewan wrestlers
They work the entire quadricep, and can be done for very high reps
Your heels are SUPPOSED to come off the ground, your weight, should be on the lateral edge of your foot
Hindu squats I suggest trying out in sets of 10-20 to start
Use a broomstick if the balance is a challenge initially,
As you get stronger, try doing one long set of 100 reps
Once that becomes doable, add a weight vest
Or challenge yourself with super high reps workouts
8. Pushing a Sled FORWARD
Sled pushing develops foot strength, knee integrity, all the muscles of the lower body, and it is LOW IMPACT compared to running or sprinting. You can also use it correct faulty gait mechanics at the foot level
Everything You Need To Know About Prowler Sled Training
9. Nordic leg Curls
These work the distal hamstring and all the tendons and ligaments that connect the femur to the tibia
They are very difficult, but there is compelling evidence that they help prevent injury
10. Train Your ARCHES
This is NOT an affiliate link, fyi
This particular coach has spent years researching the function of the fascia and specifically how the FEET drive the entire bodily system
His foot rehab Ive studied a great deal, would recommend
11. Use a Slant board for squats
Using a slant board for lower body exercises places the ankle/knee/hip in a much more proportionate position with the joint angles equalized
One of the biggest fallacies with the “ankle mobility” people is the complete ignorance towards how limb length & proportion is the deciding factor in joint angles as you squat
Unless you have optimal proportions, you will NEVER have a perfectly aligned squat
Use slant board
12. High Intensity Training
This might seem an odd recommendation, but read on:
A properly performed high intensity set is done with a SLOW, controlled rep cadence, minimal momentum
Training this way absolutely builds muscle, but its also…
very SAFE. You build muscle, get stronger, and your odds of injuring yourself during a set are practically zero
here is a great example of a HIT lower body workout by the legendary Dorian Yates
Conclusion
I’ve covered all of these in extreme detail on my newsletter in the past year
They are not BS emails either, they are routinely 1000+ words with an academic level of detail and explanation
Only sign up if you are smart