Get Rid Of Knee Pain: Step By Step Guide

The presenter shares his personal success story of overcoming severe knee pain to achieve a 50.5-inch vertical jump. He outlines five key steps to eliminate knee pain, specifically for tendinopathy. He explains how to identify tendinopathy by pain patterns: if pain intensifies with faster movements, heavier weights, deeper ranges of motion, or if you can pinpoint the pain directly below the kneecap or at the tendon's insertion points.

This is the most crucial step. The presenter recounts his experience with persistent knee pain from ages 14 to 20 due to continuous jumping. His coach advised a 6-week break from jumping and basketball, which led to significant and lasting pain relief. He emphasizes that stopping activities that aggravate the knee, even for a few weeks or months, is essential for long-term recovery and will ultimately extend one's athletic career.

Tracking pain levels provides objective data for making informed decisions. Choose a provocative test (e.g., bodyweight squat, isometric hold, single-leg half squat) and rate your pain from 1 to 10 every morning, typically upon waking. Additionally, track the most provocative activities performed each day and the pain experienced during those activities. This analytical approach helps understand how your knee responds to different loads.

If morning pain is 4/10 or higher, begin with isometrics. Isometrics involve muscle tension without changing length, reducing compression, controlling load, and eliminating velocity—factors highly provocative to tendons. Examples include a straight-leg knee extension isometric or manual resistance. Perform 3-5 sets for 30-45 seconds, three times a day, aiming for 70% effort. The exercise is effective if it has an analgesic (pain-reducing) effect; if pain increases, adjust the intensity or variation. Continue until pain is consistently at 3-4/10.

Once pain is at 3-4/10, transition to slow heavy concentric training, where the muscle shortens under tension (e.g., the 'up' phase of a squat). This phase aims to build tendon resilience. Load every other day, using isometrics as a warm-up. On off-days from heavy training, continue with the multi-daily isometric routine. The goal is to reach 50-70% of your max at a quarter to half squat with pain under 3/10.

The energy storage phase involves plyometric loading without a stretch-shortening cycle, focusing on absorbing impact from controlled heights (e.g., box drops). Start with low box heights and gradually increase. Continue slow heavy concentric training alongside this. The energy release phase introduces jumping, starting with low-intensity jumps and progressing to max effort. The goal is to handle the sport's demands (e.g., playing a full basketball game) without pain exceeding baseline levels within 24 hours.

1. Avoid rapid changes in load: Limit weekly load increases to about 10% to prevent sudden spikes in tendon stress. 2. Ask the 'golden question': Before any activity, consider if it will make your knee feel better or worse tomorrow. Adjust as needed. 3. Maintain a positive, long-term mindset: Recovery takes time. While significant improvement can occur in 6-8 weeks, complete pain-free functionality might take over a year. Expect setbacks, but focus on the overall upward trend of recovery. The presenter offers a free course and coaching at thpstrength.com for further guidance.