Warmup to Stop Knee Pain with Squats (TENDON WARMUP!)

Warmup to Stop Knee Pain with Squats (TENDON WARMUP!)


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.

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

  1. This is a interesting way to warm up the knee. SO many people have knee pain squatting etc. Warming up that patella tendon is a game changer though.

  2. I have pain when doing lunges but not the leg that goes out, the one that's back and bent. My technique is correct but still extremely sharp pain

  3. Jeff, you are really a Godsend. i have kneepain in the gym which makes me so uncomfortable doing squats. This vid just made my day and every other day in the gym again. Thank you so much Jeff!

  4. Sir approx 10 months before I guess I did squats in wrong way (going down slowly and coming up very fast with a sudden stop) after which I started experiencing mild knee pain and crackles in knee joint while flexing and extensing during squats. What should I do?

  5. What about finger tendons pain caused by poor grip after deadlifting, it wont go away. Should i warm them up too? Thanks!

  6. I'm shreyas I'm 17 and I need a package of exercises for my 100m Sprint . Where one got hardly a month. And I request to give me a solution to my thigh and calf pain while running

  7. Hello Jeff…please discuss exercises you can and cannot do with cervical spine problems…..like stenosis, etc.

  8. Man you are so amazing cuz last week I've been doing the hard work out and I got I got problem on my knees so my doctor told me to stop for a week going to the gym and I ignored that but if I worked out the way you did right now I wouldn't be happened whatever happened thank you man you are the best

  9. You are the best! I've been having knee pain squatting due to mountain biking, and I knew there was tightness in that area, so I was massaging the crap out of my thigh muscles, but I never considered the tendons! After doing just a few of these and then doing a few air squats, massive difference! Thank you so much! People like you are why I'm pursuing PT school.

  10. I knew you were legit, not because of all the wonderful information you spill out, but because I have instinctively tried out this method out of sheer fear of pain that I usually experiences trying to squat each time some months back and discovered that it actually helps ease the pain tremendously, and here you are narrating the exact same thing! Experience always makes one feel some else's pain! Well-done bro!!

  11. How about knee rotations. Kind of like when your do it with your ankles when you put your toes down and roll them. It looks silly but it really gets the knees warm

  12. Hey Jeff, I’ve been a follower for a couple years now and I really have to say you are always a great help and thanks to you I often receive new insights and ideas for my training.
    Much appreciated and keep up the great work!

  13. If I dont warm up in badminton I have shoulder pain throughout the game so I guess this applies to weight training too.

  14. I had knee pain since 3 weeks by doing squats and by this pain ,i was unable to do my daily activities ..pls help me to get rid from this pain 😥 ..

  15. Thank you very very much I was looking for the proper warm-up to do squats ,and God lead me to you !! I LOVE to dance, now I am going to drop it like it’s hot, back that thang up,and SCATTER THE CLUB!! I have a couple of YouTube videos with me dancing ,now they are going to be much much better ! THANK YOU!!

  16. Why is he grimacing so much doing those side lunges? I've seen this guy lift way more weight without looking like he's breaking a sweat!

  17. I had this knee issue and was struggling to squat. So one time I skipped squats on my leg day and did just deadlifts which is less range of motion and felt no problems. Then I started to do deadlifts always first (squats second) and that solved the entire problem for me.

  18. Any tips for preventing knee pain I don’t have any yet but my family has a history and I figured it’s easier to prevent than to try and recover

  19. Going to def try this been experiencing pain in left leg with knee tendons during squats mainly hopefully this helps will update.

  20. I just started having knee pain. Its been 3 weeks since i have done leg day. I love to play soccer and dont want too risk injuring my knee more 🙁 but i also want to get bigger and stronger legs.

  21. my gosh! i had knee pain and feeling like i must dance instead of lifting for a while.. i choose some afro dance and the exact movement you show is in the choreo (with a little more bounce for sure lol ) and this is it! i improve! so.. i will practice this! thankx for sharing your knowledge.. i binge watch since i find you and it really helps!

  22. My right knee swell when I am standing and it even pains when I play football.
    Please help me because when I squat it pains like hell and there is also crackling sound.

  23. I have knee pain but it's because I just tore my MLC which incapacitated my leg for 2 weeks(I did get a brace and physio, now I'm sort of past that.) I'm guessing my muscles and tendons don't want to cooperate anymore. As a skier I don't want this to be a problem for me.

  24. 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.

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

  26. …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!

  27. 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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