I have horrible runners knee and want it gone by this summer for a cross country motorcycle ride.

I have horrible runners knee and want it gone by this summer for a cross country motorcycle ride. What lifts should I do and how often should I do them to fix this godawful pain by June/July?

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  1. 1 year ago
    Anonymous

    you want a lift to help your knee joint? Lmao. Not lifting is better. Just take your fish oil and forget about it, if you're muscular enough you won't care about knee pain

  2. 1 year ago
    Anonymous

    I told you bros. Running is bad for you.

    Go for walks and do gentle exercises like bicycle kicks, butt kickers, high knees

    >t. no idea what I'm talking about

  3. 1 year ago
    Anonymous

    Lower body mobility, lower percentage squats with 20-40 second pauses at the bottom (I mean the absolute bottom, use something to elevate your heels if necessary), and leg extension machine holds will help. The mobility will do the best for you, you should work on that for 30-45 minutes 3-4 times weekly for actual gains.

  4. 1 year ago
    Anonymous

    Also you’re either running too much (volume or intensity, could be both) or you don’t know how to run correctly. Heel strike is not correct form. Midfoot/ball strike, body generally in a slight forward tilt, striking leg in a generally straight orientation, etc. Anything else is wrong and will contribute more to injuries. Look up Olympic runners, whether it’s sprinter or long distance and copy that as much as is possible. This will also help in addition to what I listed above.

  5. 1 year ago
    Anonymous

    High bar vs. low bar is the biggest fricking meme in fitness. A squat is squat. The only thing difference between high bar and low bar position is whatever the person squatting feels most comfortable with, it's a meaningless classification. It's not like regular vs. sumo deadlift where one is considerably easier than the other and effects ROM.

    • 1 year ago
      Anonymous

      It's actually impressive how wrong you are, and how confident you are in your shit opinion. You can't go ass to grass on lowbar. You use much more posterior chain on low bar. Most people, if they don't have flexibily issues can do both. Why don't olympic weightlifters ever do lowbar squats if it's all a matter of prefference?

    • 1 year ago
      Anonymous

      It's actually impressive how wrong you are, and how confident you are in your shit opinion. You can't go ass to grass on lowbar. You use much more posterior chain on low bar. Most people, if they don't have flexibily issues can do both. Why don't olympic weightlifters ever do lowbar squats if it's all a matter of prefference?

      Nta
      So the difference between the two is a few inches up or down on the back? I actually have no idea which kind of squat I do. I just kind of squat

      • 1 year ago
        Anonymous

        >I actually have no idea which kind of squat I do. I just kind of squat
        Good. Maintain your innocence and leave this board, enjoy lifting. Don't fall down the reddit powershitter "optimize everything" rabbit hole.

      • 1 year ago
        Anonymous

        If you have the mobility it's a lot more than a few inches. In a low bar squat you sit back, like you would in a chair, while in a high bar you go straight down. The low bar works much more low back, glutes and hams, while high bar works much more quads. But yeah, like the other guy said, if what you are doing right now works, keep doing it and don't worry about it.

    • 1 year ago
      Anonymous

      This has to be bait. For one thing one style might fit someones proportions better than the other but the muscles engaged are still very different. a wider stanced low bar squat will be more posterior chain dominant with adductors and the like engaged more. similar to wider stanced sumo deadlift. while a high bar squat is done with a narrower stance and makes the lift quad dominant.

      It's actually impressive how wrong you are, and how confident you are in your shit opinion. You can't go ass to grass on lowbar. You use much more posterior chain on low bar. Most people, if they don't have flexibily issues can do both. Why don't olympic weightlifters ever do lowbar squats if it's all a matter of prefference?

      >Why don't olympic weightlifters ever do lowbar squats if it's all a matter of prefference?
      some do, pretty rare but some do. lowbar squat for their back and adductors. Like how some olympic lifters do wide stanced goodmornings like Torokhtiy. I have seen videos where he describes a squat with the bar in the same position essentially a low bar squat. A heavy weighted barbell on the back for goodmornings is essentially in the lowbar squat position.

      • 1 year ago
        Anonymous

        >goodmornings like Torokhtiy
        I have never seen this before but it looks super cool. I think this will replace my hyperextensions with for a while, thanks!

        • 1 year ago
          Anonymous

          It is a really great lift. if you can do them safely. not something beginners should do. (not that you are a beginner just pointing this out for other readers) If you can already do weighted hyperextensions these are definitely a great addition/alternative stimulus.

          They will open up your hips like crazy and if you have trouble with it really help get your torso between your quads. I take it you watched his youtube video and see how it very much resembles a high bar squat. I see now that he actually has the bar in his high bar position. for me that just always gave too much pressure on my neck and likely my anterior chain isn't strong enough to feel comfortable with the bar in high bar leaning forward like this. I do this movement with the bar lowbar. So more of a hybrid low bar squat goodmorning since I don't fully complete the hip hinge at the top since I have the bar resting lowbar.

  6. 1 year ago
    Anonymous

    Can’t believe no one has posted the answer yet.

    90% chance your knee pain is caused by heel striking when running.

    Buy barefoot shoes or any zero drop shoes.

    Most “running shoes” are inclined with a lot of extra padding in the heels to absorb impact. This also makes them more comfortable because the Achilles’ tendon is not stretched as much. But when running landing each new step on your heel pushes the impact right to the knees.

    You need to land each new step on the balls of your feet in front, this way the shock is mainly absorbed by your ankles and the muscles in your legs.

    Here’s a video about it and congratulations you got the actual legitimate solution to your problem.

    • 1 year ago
      Anonymous

      Most pertinent information at 1:35

    • 1 year ago
      Anonymous

      I already covered that moron, learn to read

      Also you’re either running too much (volume or intensity, could be both) or you don’t know how to run correctly. Heel strike is not correct form. Midfoot/ball strike, body generally in a slight forward tilt, striking leg in a generally straight orientation, etc. Anything else is wrong and will contribute more to injuries. Look up Olympic runners, whether it’s sprinter or long distance and copy that as much as is possible. This will also help in addition to what I listed above.

    • 1 year ago
      Anonymous

      >it's the barefoot shoes shitposter
      that fad died years ago
      you can learn correct running form (midfoot strike) while wearing padded shoes which will be better anyway
      being a toe striker has it's own issues too btw, I run like that and am pretty reasonably fast (1:35 half marathon/19 minute 5k) and I've been getting some pain under my big toe on the right foot from landing there too much
      I've never had knee pain though, it's always been calf muscle soreness if I push too hard

  7. 1 year ago
    Anonymous

    OP here, I had been using an elliptical instead of running but I'm going to cut it out for a while and ficus on mid foot pressure over heel pressure when I phase it back in slowly, increase the number and consistency of leg days and lower the weight I've been working with while changing from squats to butt kicks and adding in leg extensions as well as keeping up with the leg curls. Thoughts on hip abductions and extensions?

  8. 1 year ago
    Anonymous

    Deadlifts, Romanian deadlifts, penis tugs

    • 1 year ago
      Anonymous

      >penis tugs
      I'll add these to the list

  9. 1 year ago
    Anonymous

    What has essentially bulletproofed my knee is doing whatever it is called where you get lets say a box that is 12 inches off the ground and stand on it lets say with your left foot flat and your right foot on the ground so 12 inches below with just your heel on the ground and your toes off the ground pointed upward. then try and stand up on the left leg without using your right foot only using your left leg. pushing the left knee outward through the movement. Pic related this shit. but the higher the box you have your foot on the better and like I said you can go all the way to the ground and rest with your heel just sort of lift that foot slightly off the ground before you extend the elevated leg and then do the entire extension with the elevated leg no cheating with a "jump" with the lower leg. I swear by this. I do this in my warmups until I am feeling my VMO and muscles around the knee. Also just generally working on mind muscle connection with the muscles around the knee helps alot. I like to go down into a cusack squat and alternate relaxing and flexing the quads and knee muscles and watching how my knee cap shifts while flexing and relaxing the muscle.

    A few other things that have helped are monster walks with a resistance band around the calves.

    And if you can do it comfortably like are athletic enough with good balance put a treadmill to maximum incline and walk backwards up the hill on the treadmill. then walk sidways on each side up the treadmill and then neutral. I time it like 2 minutes backwards 2 minutes left 2 minutes neutral just shuffling between the 4 positions as needed. rotating like that for 20+ minutes. absolutely bulletproofed my knees.

  10. 1 year ago
    Anonymous

    Check the knees over toes guy, literally saved my knees, I had horrible knee paint for years and I just coped by "walking it off" then I just got s copy of the zero pdf and did it for a few months, now it disappeared, I couldn't even do atg splits (pic rel) now I can do a few reps

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