Wednesday Rehab – Grumpy Quads Grumpy Knee 3

Good Morning
Should you squat “ASS to the GRASS”? We could identify many reasons why or why not it’s ok , but one thing is clear: unless you have even and easy Quad R1 heel to butt, you should NOT squat that deep.

The resistance that tight quads brings to deep knee flexion, will massively increase the compressional and shear stresses in your Patella-Femoral Joint, and the meniscus inside the knee.

You might do Deep Squat as a body weight mobility drill after doing your mobility homework (see today’s and next week’s video), maybe even with support holding onto a pole or stick or suspension trainer, but never under increasing loads until R1 has achieved symmetry and ease.

Your gold standard assessment for Quad R1 would be flicking and touching heel to your hands on your butt lying face down on ground. See last week’s video showing this:

Watch the Video:

R1 Mobility Assessment for ITB (Iliotibial Band)

Equally important – especially for runners – is R1 flexibility testing for your ITB (and Lateral Quadriceps are also tested) …. a different position is required, and I show you how to do it as a “Selfie Assessment” and how to do it for clients (make sure there is no knee pain as you do it, or it is automatically positive for ITB / lateral fascial tightness!). Go carefully…

Remember with R1 testing we are still only talking about gentle testing techniques, that reveal the first point at which ITB / Quad restriction kicks in. It’s the most critical point to assess and compare with your other side.

Grumpy Knees have Grumpy Quads that are tense and tight every time. Do your homework to release the triggers and fascial tightness – and today’s video shows Ulrik doing it with the Rehab Dowel.

It’s a good pain!