Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)

Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Let’s talk today about knee pain. If you’ve been lifting for any length of time,
likely you’ve had some sort of knee pain or might have knee pain in the future if you’re
not doing the right things. Guys, knee pain can debilitate your leg workouts.
I know. I’ve suffered from it, and I know what it can do to your legs when you’re trying
to squat and especially squat heavy. So, what I want to do today is first of all
cover a couple of the reasons what might be causing your knee pain because that’s going to be important to understand
the difference, and then show you one that I think is really common especially for guys
that train and lift weights. So, if we look here, we’ve got our boy Raymond,
and we’ve got our skeleton, so what you’ll see is that in the knee we’ve got a lot of
different sources of pain. Now you guys have probably heard about ACL
pain and MCL pain and LCL, right. Well we’re talking about tears really because those are ligaments that get injured
sports most often. The ACL and PCL are inside the knee. The LCL and MCL are going to be on the inside
and outside of the knee, and basically, that’s just one source of injury but we’ve also got
osteoarthritic changes that can happen where you actually get degenerative changes
on the bone, the bone on bone area, or on the underside of the patella here that grinds
up against the femur. We could talk about that in a second. We also
have meniscus issues. Guys talk about that. It’s the cushion between the two bones here,
the tibia and the femur, that gives us that space between the joint
that can wear down or tear. But I find that the most common injury that we get when we
train, our inflammatory conditions from overuse of
the patellar tendon. So, the patellar tendon, this is what you’re seeing right here,ok. And what it does is, it runs over the patella,
here it holds it in place, and you can get inflammation of this a lot of times causing
patellofemoral issues, we’ve heard that before, and it impacts the
tracking of the patella when your knee goes into flexion extension. So, as we flex the knee and extend the knee,
you want normal mechanics of the patella so you get this glide. And it glides right in this groove right here.
You can see that it’s supposed to glide right in this groove. But what will happen is, it starts to get
out of position. Well, guess what? This isn’t a knee issue. I’ve talked about this before,
this is not a knee issue. The knee is a train, and this is its track.
Here, and here. So guess what happens when the track gets twisted? The knee in the train goes flying off the
track. So, when you start looking and focusing all your efforts on the knee pain and trying
to, you know, cure the patellofemoral issues, or try to cure your patellar tendonitis, and
you’re not paying any attention to the track, you’re way off track. So, what you want to do is, you want to start
looking for the source and the cause of your knee pain because most often, 99 percent of
the time, the source of that is going to be somewhere
else. And when we look at this, it’s either going to be the track at the bottom, which
is going to be controlled by your ankle and foot, or, the track at the top which is going to
be caused by, or controlled by the muscles in your hip. So, if you look at what goes
on here, if you’re somebody that has flat feet, again,
one of my biggest issues, if you have flat feet, your foot will collapse down and in,
ok. There’s no arch so the arch comes down and
in. That takes the tibia here with it into internal rotation. Well, this stays here, this gets twisted in,
now you’ve got a twisted track. So, now if this thing tries to move on this twisted track, you can see, it’s off the track already. It’s
actually being pulled in, you can see. So, it’s off the track. That’s not going to move
smoothly as we do this. And with every rep of your squat with a flat
foot, that patella is banging up against the side of the track, guess what happens? Inflammation. You can get inflammation on
the underside of the patella. You can get inflammation up through the tendon. We have
issues though, ok. So, now, up at the hip, more common because
you could fix this. You could use an orthotic down here to try to boost up your arch so you can sort of fix the mechanics and reestablish
a straight track. But up here, guys, this is the big issue.
Most guys have weak underdeveloped hips. We’ve talked about that a lot, too. If your hip is underdeveloped and it can’t
control the internal or external rotation here of your femur, the same thing’s going
to happen. This could be all aligned, but if this gets
pulled down and in, you’ve got an issue. If this gets pulled out too much because of tightness
in through your hip, you’ve got an issue. But again, I find the biggest issue here is
glute medius weakness and that’s something that we can actually address too. So, I wanted to show you one of the ways that
you can address that and even test yourself and see. The easiest test, and I know it’s going to
sound embarrassing, especially coming from a strength coach, but lay on your side and
do the Jane Fonda leg raise up and down to the side. Do about 50 of them. Do 50 of them and let
me know in this video below if it burns like hell because I guarantee if you have weak
glute medius, you’re going to feel a real burn that might
feel pretty damn intense, and you might be squatting 350, 400 pounds, it might still
feel like it really burns. So, if that happens to you, you got to get
that stronger. So one of the ways that we do that is with a glute medius Hip Bump. And it’s really pretty simple. What you’re
trying to do is, you’re trying to allow your body to drop, right, in PT we call this Trendelenburg’s
Sign where you just drop down to the side, right. Because you’re letting go of the muscles over
here that keep you upright. So, here in order to get it back, we have to contract our glute
medius which is going to pull our pelvis back and
over to the side over here. So, what we’re doing is, we’re doing a closed chain hip abduction. We’re doing a hip abduction if we’re looking
at the right leg, and it’s just lifting our leg out to the side like that. If we were to try to do that in a closed chain
with our foot connected to the ground, this is what it would look like. I’m just going to let the leg go further away
from my midline as I raise my midline to the right. So, just after doing this a little bit, I
can really feel a burn in that left side glute medius. Maybe it’s not enough for you, all
you’ve got to do is attach a band. Get inside of it, in here. Put it around your
hips. Do the same thing. Get up on your left leg. If you’re trying to work the left hip,
you get up on the left leg, and you face the hip that you’re working inside
towards the source of the band, the point of attachment. You let yourself drop. Just get really lazy.
Let your hips drop. From here, you squeeze it straight over to the side. Let it drop. Squeeze your hips straight over
to the side. This is not an ankle move. This is not a knee move. This is a hip move. All your focus should
be right here. Let it drop. Squeeze your hip lateral, straight over to the side. Hold it for a second, and then come down.
I could already again feel this burning, and obviously working a weak area. We’ve had some top major league athletes that
had extremely weak hips. And you would be surprised because they were strong everywhere
else. This can cause knee pain. This can cause chronic
knee pain, inflammation and everything else that it is you’re feeling. So, just because it’s small and it seems like
kind of a girly exercise, it doesn’t mean that it’s not worthwhile, and something you
should do. So, guys, again, knee pain. The take home
messages here. There’s a lot of different kinds of knee pain. As a trainer, I see guys working out a lot
of times, they’re dealing with a lot of the chronic inflammatory conditions, mostly of
the tendons, patellar tendon namely. You can fix it, but you’ve got to look other
places. You can’t look right at the knee. You’ve got to look up and down. Down at your
ankle. Up at your hip. Find out what the cause is. If it persists
and you are training with much more than knee pain, it might be time guys that you have
to start looking into other solutions. We’ve created the ATHLEAN MECHAN-X Drug supplement
for that very reason. I realize how many guys train in pain. Every
time I put up one of these videos, there’s 50 other requests for shoulders, elbows, wrists,
and neck. People are dealing with pain. We can fix that,
but you’ve got to look in the right places. And if you have to, guys, you can take again,
find ATHLEANRX MECHAN-X over at ATHLEANRX.COM. In the meantime, if you found this helpful,
leave a thumb’s up below, and a comment. Again, I’ll make more of these videos as you
demand them, so just let me know what it is you want to see. Alright, guys, I’ll see you guys back here
again soon.

Daniel Yohans

100 thoughts on “Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)

  1. Gravity Gravy says:

    why is my knee cap on my thigh

  2. Juan SAMUDIO says:

    I have an anatomy test, thanks!

  3. SCIENCE DOCK says:

    Outside of my knee and the back near the outside. I am JUST walking and it burns on the outside of my knee like it’s been cut with a razor blade and set on 🔥 fire. It sometime locks if I bend the knee it will not straighten. It likes to be straight and not bend. What can I do. Everything is for the patella and inside the knee but not the back of the knee or outside! So frustrating! Yes, I have had 10 X-rays and nothing but very mild arthritis. I have ALWAYS had this as a ballet dancer. This is new and red hot burning! HELP!

  4. Last Brain Cell says:

    I'm pretty sure it's because I'm bent outta shape.

  5. MaRs says:

    My physical therapist sent me this video because she found out i wasnt doing the home exercise she gaved me

  6. mahendra thakur says:

    Hi, I have gone thru a grade 3 medial meniscus tear and I have gone thru a surgery in June 2019. I want to start working out again, however my knee doesn't seem to be comfortable. please advise. awaiting your response

  7. Tiziano Siri says:

    I suffer from knee pain, lower side of just one of them (left). I make sure to perform my reps at high quality when I squat. Did the drial you suggested, 50+well executed reps and it was tough but not at all impossible. Am I doing something wrong on my squat? What would you suggest?

  8. The Paradox says:

    Man, now I'm scared of doing squats at gym

  9. Amey Jangam says:

    I have a flat foot but I wear shoes while doing squats so flatfoot doesn't matter right?

  10. CJCJ sniperclan says:

    Got on it right away and yes weak hips

  11. wenkai zhang says:

    Thank you!

  12. ______ says:

    4:50 “the easiest test and I know it’s gonna sound embarrassing coming from a straight coach is to lay on your side” what??? How can I trust a trainer who thinks sexuality is related to knee pain? Unsubscribed.

  13. Carpman says:

    It's the small things that matter. My elbow pain comes from a weak shoulder movement and my knee pain from weak hip movement. Follow the chain and find the solution, Thanks Jeff I was struggling with this even with it staring me in the face.

  14. Mr K says:

    Can u pls do this video again where the camera guy can take the full top to bottom shot?

  15. ivandrago572 says:

    Hello, I am a big fan of Jeff's videos. I have been watching them for about 6 or 7 years now. I am in the military and recently suffered an open tib fib fracture from a parachuting accident. My leg has been fitted with an I.M. rod. I have been having alot of knee pain in the front bottom of the knee and the inside of the knee lower more towards the tibia. I was wondering if jeff could do a video on the types of workouts related to this injury?

  16. Mrs. Baldwin says:

    I have flat feet and this explains my knee pain. I've been doing hit training every 6 days for about a month and now my knee pain is out of this world. I'll try to find some insoles that help gives me an arch

  17. Jayson Price says:

    Thanks for the video and solution tips. I couldn't have even guessed the problem could stem from the foot or hip until watching this – very helpful

  18. Pankaj Kumbhar says:

    Thanks for the information….really genuine & scientific….really helpful.

  19. Tristan Vinson says:

    I was really stoned and I saw Jeff cavalier do that and I laughed

  20. Young Suit says:

    A program I know a lot of people would pay for is a identify the pain, and prescribe PT exercises for it.
    Granted, the liability waiver needs to be rock tight, but I think people would be prone to look into it if they can't afford an in-person PT

  21. Lord Byron says:

    Did not get it ??

  22. Kay Tee says:

    Can you do a video on cysts in the knee?

  23. Margaret mootian says:

    Which exercise have you said I try going like 50 times and share if it hurts

  24. wallaceclan1983 says:

    After using this excersise for a few weeks my knees are cracking less and less.My hips also hold better alignment during lifting sessions.11 out of 10 for this video.

  25. Darek says:

    why did you prefer to strengthen the glut medius in closed chain and not in open chain?

  26. M Cheree says:

    I thought I was possibly going
    To have to stop weight training because of the pain I’m having in my knees. Now that you mention this about weak hips this makes perfect sense. I never thought of this. I have been so focused on my knees. Thank you for doing this video.

  27. I Cheema says:

    I cant see it clearly as how to perform. Kindly suggest me something. I had knee surgery last year but pain comes back and forth. I got few injections in my knee from my doctor but it helps for a month and that's all. Please suggest some exercise. Thanks.

  28. Jinyu SHEN says:

    what about clicking sound in my right knee? every time I try to stretch it straight I can feel it's not smooth. there's some abnormal movement inside. And often it's like "Ka!"……I think this is not only about flexibility or stability of hip or ankle. And people keep on talking about the balance between quadriceps and hamstrings, but I foam my quadriceps quite often and last time the pain happened right after I worked my hamstring……I don't run at all btw

  29. ulises belmonte says:

    shit i got flat feet and knee pain. thanks for this eye opening video

  30. MMA GUY says:

    I'm 23 with hip and knee pain right now….. I have a pretty healthy diet maybe too high in carbs.. its very frustrating and debilitating… I'm blaiming it on stress and too high of a glycemic diet 🤷‍♂️ thank you for the video though

  31. Patrice Calve says:

    OMG… thank you. I now understand my problem and have a clue of what to do next. Amazing.

  32. Michele Platts says:

    Just developed knee pain and the joint feels unstable. The pain is on the inside, running down towards my tibia. I’m a K1 instructor and obviously train myself, I don’t spar anymore and I’m a 50 year old lady. Any ideas please ?

  33. martin connolly says:

    Years I have suffered in both knees. Doctors all ways give me anti-inflammatory. But 2 weeks doing this at 4 sets 20 reps no more pain. Thank you so much

  34. luv4life1 says:

    Went to research and this seemed spot on

  35. Khris 1873 says:

    I feel off my bike and landed on both on my knees. this happen about 5 weaks ago. now my knew bothers me.

  36. walletphonekeys says:

    I came here because of knee pain from leg extensions and lunges even though I've seen this video 5 years ago

  37. Zenolegor says:

    "When you're not paying attention to the track, you're way off track." – Jeff Cavaliere, Athlean-X.com.

  38. Nessa V says:

    I appreciate this video now that I have patella issues

  39. Kristin Olsen-Lemus says:

    I wish the camera was down lower so we can see what's going on….

  40. Pyramid Head says:

    Never realized I had flat feet. Always assumed I didn't for some reason. Though my left is flatter than my right.

  41. thorsten ebers says:

    what i cannot see if the leg is a little bit angled or straigth when you drop the hip ?

  42. A fancy bird Noah says:

    I’m 15 and do wrestling does that have anything to do with the pain

  43. H I Cross says:

    Man wish I could see your feet or lower movement

  44. 鄭富仁 says:

    i had operations for ACLT years ago ,is it harmful to my knees while i train my thighs with leg extension?

  45. Harshit Kumar says:

    So basically a thumka.

  46. Tremontifan says:

    I love how this guy goes to the “core” part of the issue … you really rock Jeff 👍 rock star of strength and conditioning 🤘🤘🤘

  47. Amit _Anil says:

    Thanks Jeff… I now experience knee pain…. And also I have flat feet… So yeah… And I can't do squats without pain… So I guess I have to strengthen other areas too… Thanks once again

  48. lily loya says:

    you actually gave me hope in being able to have stronger knees thank you. this is all valuable information

  49. Victoria Compo says:

    I haven't been working out for about 6 months now after losing roughly 20 lbs. I've been having horrible knee problems (mostly my right knee) just from regular walking and standing up. It has been eye opening watching this video!!! I had no idea what was causing the pain and just figured I had weak knees and being overweight was making them more sore than normal. Well, now I know what's causing this!!! I did the test and did about 20 leg raises on my right leg and didn't continue because I already had my results LOL. Then when I started doing the workout (which I'll be doing daily now) I could feel the burn again. Thank you so much for helping me figure out how to correct this issue!

  50. David Farah says:

    Thanks you are my personal coach

  51. zidan40o0 says:

    physical therapists hate this man, click here to know why

  52. Mobile games inJustice says:

    Knee pain is also caused by overweight

  53. Jess R says:

    I have knock kneed and exercise gives me horrible knee pain. Is there something I should be doing since my knees are misaligned?

  54. Cameron Ferguson says:

    Just did the leg raises as a test busted out 50 no problem, the pain is a combination of the centre and the out side of my knees any ideas?

  55. Crystal Jade Luna says:

    How about inner knee pain? Is it still because of weak hip muscles?

  56. djneedles000 says:

    in 2020 jeff looks the same

  57. thee Glaze says:

    Dear Athlean X do you have anymore exercises to help strength the hip muscle

  58. KG Productions says:

    I've got weak elbows and weak hips. Frickkk

  59. Breath7 says:

    As always, a good look at knee pain and where it comes from. Thanks much Jeff for getting in to depth on this subject. You always seem to look at other areas in the chain to fix the problem. Really appreciate it!!

  60. Don Kojiñho says:

    Thank you for this video!!

    I do have a question/request that you most likely have covered. Because of knee pain (right knee specifically) I was advised to do single leg deadlifts. Whenever I do try to do them I struggle and body/knee compensates by moving inwards to squat. How can I overcome this?

    Edit: it would help if I watched the whole vid lool

    I'll try buy some orthotics and see if this helps. And even though it may not be the reason, I will try the hip exercise

  61. Don Kojiñho says:

    Also, how can I improve my range of motion to perform a pistol squat?

    Thanks in advance for your response

  62. Jai Bahl says:

    What about the flat feet. Isn’t his only for the hip thing??

  63. Dinnora Gil says:

    Let me see the damn exercise properly

  64. motobecane1000 says:

    A video on pain behind the knee when standing from a seated position would be appreciated.

  65. James Quinn says:

    I had to come on here and say you fixed my knee pain i can finally squat one legged on my left leg i never thought i would be able to Im crying thank you Jeff thank you thank you thank you thank you thank you

  66. Phyllis L. says:

    Will you please re-film this exercise with focus from waist to the feet

  67. Nothing And More Nothing says:

    Thank you, Jeff

  68. Lennon Richardson says:

    I have flat feet (especially my left foot) and tight hips (especially my left hip) and that's why my left knee hurts. Makes sense to me. Thanks for the help!!!

  69. Shaman Athletic Training says:

    I call them Jane Fondas too!! 🙂

  70. phil G says:

    I would like to see more exercises to strengthen the hips.

  71. That one guy from that one time says:

    No pain no game

  72. Eduardo VP says:

    thank you!

  73. Mellow Minion says:

    I did 51 each leg🥱

  74. Angel Midknight says:

    It does burn OW. now I know where my knee pain comes from

  75. JSfjhan says:

    My knee is killing me, too pain and feels something is burning inside. I dont know what ointment is good because i tried lots, I cant walk without a wood 😔

  76. Anthony LDS says:

    Wow this is actually so accurate as soon as I tense my hips my pain goes away 😐

  77. Anthony LDS says:

    If I live to be 100 I'm buying this guy a beer

  78. Bradley Thom says:

    I had to stop at 30 of those leg lifts. I definitely need to work on strengthening my hips. Thanks Jeff!

  79. Ben Wassabi says:

    So I don’t workout legs but my knees still hurt? Should I build up muscle around my knees to help support? I don’t want to hurt them more

  80. OG Jin Bling says:

    It burns after 20 lol.

  81. DavyDave1313 says:

    Seeing him fiddle with the free moving parts of the knee made me instinctively reach to my hurting kneecaps and grasp them tightly lol

  82. Baqaqi Pekhebi says:

    Please do the video again and show the whole body

  83. Ciaran Higgins says:

    You are the best. Bless you.

  84. GT Thomas says:

    Glad I came across this video. Too many men look at these exercises as "feminine" but fail to realize their importance.

  85. Godwin Robinson says:

    Couldn’t hit 30😥

  86. Bobbi Jo says:

    I have a question: 1 of my legs is 5/8" shorter, & my other knee is hurting bad, swelling now & feels like it wants to bend backwards….hurts to walk on it too….its done this twice & since the 1st time, I haven't been able to do a total squat with that knee, but its worse now. Does it sound like its off track? Thx

  87. Gregory Chisholm says:

    What resistance bands do you use?

  88. Maddy Maddy says:

    My right knee pain foot pronation (right side) pls tell me this exercies right leg or left leg becuse i am confused….?

  89. Rob Foster says:

    I found better way to fix your hip / knee issues … Squeeze little tight and let it loose 2:56 https://www.youtube.com/watch?v=8EmjOVM-OZY

  90. Solomon Gumbal says:

    Athlean is cool and all but this video sucks

  91. Stefan Joelsson says:

    Will try this

  92. Creighton Burgess says:

    Doctors didn’t explain why I had knee issues they kind of just told me what they were but I’ve got weak hips and flat feet so THANK YOU!!! I’ll have to try this for a while and we will see if it helps

  93. James Zientek says:

    I have used the shoulder, "fixes" to dramatically correct my should popping, timeline: two weeks prior I could not even db press 20lbs, two weeks later I can db press 50lbs. Plus the supplements have drastically helped my recovery. When your over 50, everything is needed for recovery. Thank you for all your great information and knowledge!

  94. Brandy Amarion says:

    "I recommend this guide:
    widy.best/kneepain/DUr
    So grateful it exists in 2020."

  95. Mexmet Gozcu says:

    Thanx muchos…. U r the BeST…

  96. Jesse Taylor says:

    This is insane bro what kind of amazing magician are you. Thank you so much!

  97. Alex RC says:

    Wow for months I've been dealing with a knee problem and tried all kinds of solutions, your video just made me realize that my flat feet are the cause 🙏🏽 thanks Jeff you're the best

  98. Felipe Chamorro says:

    How many repetitions

  99. Matej says:

    we dont deserve this guy

  100. U says:

    This makes sense, I've been lazy recently with one critical thing – wearing crappy running shoes. I had no issues when I was bear foot and I got away with a couple of sessions last week but now i'm feeling the aftermath with low level inflammation.

    Glad i caught it early and there's great videos like this to fall back on for answers.

    I'll rest for a few days and then test bear foot again.

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