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Monday, September 2, 2019

How to Eliminate Knee Pain - Bulletproof Knees

Learn how to Eliminate your knee pain for good.

In this article, you will learn

- What is tendonitis (jumpers knee)
- What causes tendonitis and chronic knee pain
- How to treat your symptoms and solve the root problem
- How to maintain healthy knees moving forward

Many of you who have dealt with knee pain in the past or are currently suffering will be able to relate with my frustration with the information that is out there.
The common answer you have been told when dealing with knee pain is often:

- Rest 
- Ice
- Anti-inflammatory medication
- Stretching (sometimes)
Go ahead and google it here

The problem with this approach is that it just focuses on treating the symptoms, rather than actually solving the problem.

Rest alone will not solve the problem. If you return to activity without addressing the damage and weakness of the structure, your pain will return. 

Stretching does not stimulate the tendon to grow stronger.

Understanding  "What is tendonitis and what causes it?" will help you understand what your body needs.


This article is not for treating acute injuries which involve structural damage. Always see a doctor to properly diagnose the issue first.

What is Tendonitis?

Tendonitis occurs when a tendon is subjected to high amounts of trauma and becomes inflamed and weakened. The fibres in the tendon become messy instead of smooth and linear. This causes pain, discomfort and weakness. Tendons do not have the same anatomy as muscles and do not receive as much blood flow. 

What causes Chronic Knee Pain and Tendonitis?

I will keep this as easy to understand and as brief as possible. There are a few main causes of tendonitis in the knee. See below.

  1. Poor Biomechanics - Tightness in certain joints such as the ankles, knees and hips, can place the body into positions that disproportionately add more force on the knee. This added stress can lead to overuse and ultimately tendonitis.
  2. Muscle Tightness/Imbalances - Tightness in your muscles in the lower body, or muscle imbalances (certain muscles much stronger/weaker than others) places more force on the tendons, rather than your muscles. This causes overuse of the structure leading to tendonitis.
  3. Overtraining - This might be the most common cause of tendonitis especially in young people. If you are not allowing for adequate rest, your tendons will slowly become broken down, weakened and inflamed.

How to Cure Tendonitis in the Knees.

Here is what you can do to begin improving the health of your knees. It is very important when rehabilitating or training to NEVER TRAIN THROUGH PAIN. I cannot stress this enough. It is entirely counterproductive to train through pain. 
Keep in mind that everyone is at a different stage of tendonitis. Some of you might have debilitating pain, some might not have and pain at all until you train or compete. You need to listen to your body and find the proper balance of rest and rehabilitation. There are levels to this!

Phase 1

Rest - This one is easy, rest! It is important to allow the area to settle down. It might take a couple days or a couple weeks until the pain has subsided enough to begin rehab. Some of you might be able to skip this step and move right into phase 2 if you can perform the movements pain-free!

Stop Overtraining - This is similar to "Rest". You need to stop the activity that is causing the overuse. This can be hard for us athletes to do but if you want to reach 100% again and ultimately reach your athletic peak, you cannot do this with compromised knees! It is important to move through phase 1 and 2 before returning to competition. RESIST!

Phase 2

Mobilize and strengthen surrounding muscles and tendons - Common practice is to stretch out your hamstrings, calves, glutes and quadriceps muscles. while this is a short term remedy and might alleviate some of the pain, static stretching is simply not going to provide lasting results. Stay tuned for a future article on how to create lasting mobility.  Below is a routine that will mobilize your joints, strengthen your muscles and build healthier tendons. 

This routine will focus on:

  • Strengthening the surrounding muscles
  • Creating lasting mobility in your joints
  • Strengthening end ranges of motion (strength through length)
  • Pumping as much blood into the area to stimulate growth and recovery (tendons have poor blood flow!)

*Repeat each day at least 2 days each week. Continue to repeat until you are pain-free!*

Day 1

Reverse Sled / Uphill Backpedal / Deadmill - 200 meters
Reverse Step Up - 3 sets of 20/leg
Quad Stretch - 3 sets of 30sec/leg

Day 2

Reverse Sled / Uphill Backpedal / Deadmill - 200 meters
Jefferson Curl - 3 sets of 10-12

Phase 3

Maintenance - Perform this routine once you are pain-free! Add this into your regular strength training routine!
Important: Even though you are pain-free, your tendons are not fully healed yet. If you stop doing the exercises or you return to competition, you will eventually be back where you started!

Day 1

Reverse Sled / Uphill Backpedal / Deadmill - 200 meters
Reverse Step Up - 3 sets of 20/leg
Tibialis Raise - 3 sets of 20
(Single Leg) Calf Raise - 3 sets of 20

Day 2

Reverse Sled / Uphill Backpedal / Deadmill - 200 meters
Jefferson Curl - 3 sets of 10-12
Nordic Hamstring Curl - 3 sets of 8-10

Day 3

Reverse Sled / Uphill Backpedal / Deadmill - 200 meters

Cable Curl - 3 sets of 10-12/leg
ATG Split Squat - 3 sets of 20

Day 4

Reverse Sled / Uphill Backpedal / Deadmill - 200 meters

Sissy Squat Progressions / Sissy Squat Advanced  - 3 sets of 20
Tibialis Raise - 3 sets of 20
(Single Leg) Calf Raise - 3 sets of 20

Please share with someone struggling with their knees. Feel free to reach out to me with any questions or comments you might have. I love questions! I encourage you all to send in videos to me of yourself so that I can coach your form.

Thank you for reading,

Matt Koenig

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

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