029 From Knee Pain to Squat PR

Send us Fan MailTwo factors:Range of Motion – how much knee flexion you allowTension – how much tension you are putting through the quad, connective tissue of the knee ProgressionProgress ROM first, then tension 0 – no ROM, no tension Zone 1-2 Biking Daily1 – some ROM, micro tensionReverse sled drag / backwards walkingDaily2 – full ROM, mini tensionHeel sits Daily3 – full ROM, low tensionFront foot elevated, knees over toes split squatBanded cyclist squatsBanded sissy squats2-3x per week4 – full ROM, moderate tensionKOT split squatCyclist squat2x per week5 – full ROM, high tension20-15-10-5-1 Reps1-2x per week Common mistakes1. Avoidance – avoiding using the knee altogether2. Assuming it will heal completely with rest. 0 to 60 – “I just need to rest it.” Going from complete rest to full ROM, high tension. 3. Not enough frequency – micro and mini tension needs to be daily 4. Stopping movement prep/accessories altogether once the knee feels good. Keep one step down from wherever you are in the progression in your program if you’ve experienced knee pain in the past.