Clicking Knees Hack | Trevor Bachmeyer | SmashweRx

💪💪KNEE HACK 2.0💪💪
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Have some sharp knee pain?
Lose your range of motion?
Hurts to squat, jump or run?
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Anyone that’s had knee pain understands that nagging problems turn into career ending injuries when not addressed properly. The knee only has two movements:
1. It’s a simple hinge
2. The ‘screw home’ mechanism where the locks into place on full extension.
That’s it, any other movement at the knee, is a result of the hip primarily.
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The problem with the knee is that it relies on linear and rotational position of both the femur and the tibia/fibula. Let me explain, when the upper leg and lower leg are lined up, the knee functions perfectly. Now, when they look like a Picasso, the knee gets loaded with both rotational and translational shear. Yeah, all bad.
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The hip needs to externally rotate to allow the knee to sit in an optimal position. In order to do that it relies on 6 very small muscles (obturator internus/externus, superior and inferior gemelli, piriformis and the quadratus externus). Hammering your knee like Noah building the ark is the last thing that needs to happen. You need to handle three components:
1. Horsepower transfer across the knee.
2. CNS patterning
3. Tissue extensibility in and around the knee.
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The ankle has to adapt to your environment on the other end of the knee, however, it also falls victim to hip mechanics.
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The biceps femoris running down the posterolateral femur, shortens and folds the knee into valgus like a bowstring. The vastus lateralis loads the ITB which crosses the lateral knee folding the knee in even further. The piece that is missed is the popliteas, which unlocks the knee from terminal knee extension.
Here’s how to handle it.
REPAIRWOD:
1️⃣ Banded Single Knee Squat
2️⃣ Banded Knee Flare
3️⃣ Barbell Kickout
4️⃣ Side laying vastus lateralis Kick
5️⃣ Popliteas foot drag
BOOM! Go and do! Smash you later!