Have You Tested Your Omega 6/3 Ratio?
I have been studying some interesting information and results about Omega 3 deficiency which has been skyrocketing in recent years.
Could be a massive opportunity for those struggling with pain and inflammation...
I'm interested if you
Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
The worst thing you can do for your knee pain is just rest, ice, pain-killers and do absolutely nothing.
If you want to recover quicker from knee injury then stop just resting and icing...
Here's 3 things you can do instead 🦿▶️🦵 🧵
Are you enjoying living with knee-pain?
Do you think that your knee-pain will just go away in the future?
By the end of this thread you will have more knowledge than 99% of people so you can rebuild your knees for longevity🦿➡️🦵🧵
Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
Frustrated that your physio exercises aren't helping your knee?
- Rest & Ice?
- Banded work?
- Box Squats?
- Hip Thrusts?
Here's a breakdown of what to do instead... 🦿▶️🦵 🧵 (SECRET at
#4
)
If I could only do one leg exercise for the rest of my life, to help my knee pain, it wouldn't be the back squat 🚫
It would be the
@ATGexercise
Split Squat and here's why: 🦿▶️🦵 🧵
I spent over a year seeing countless physios for knee pain and knee rehab, with no luck.
Here are 4 movements that brought me the relief I was looking for and allowed me to get back running around again...
🧵🧵🧵
After my knee reconstruction I had chronic knee pain for over a year.
I went to my surgeon who told me I'd have to live with the pain the rest of my life, or have another operation.
I said screw that, searched for a solution, and fixed my knee.
Here's how I did it: 🦿▶️🦵🧵
The worst thing you can do for your knee pain is just REST, ICE, PAIN-KILLERS and do absolutely nothing.
If you want to recover quicker from knee injury then STOP just resting and icing...
Here's 3 things you can do instead 🦿▶️🦵 🧵
Are you getting frustrated with a lack of progress with your knee rehab?
Here is my 6 step method:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
I spent multiple £thousands and months trying all sorts of advice from various physios, only for my knee pain to progressively worsen, leading to a second operation
In this thread, I’m going to show you what I learned to strengthen the knee itself
🧵🧵🧵
I spent multiple £thousands and months trying all sorts of advice from various physios, only for my knee pain to progressively worsen, leading to a second operation
In this thread, I’m going to show you what I learned to strengthen the knee itself
🧵🧵🧵
The worst thing you can do for your knee pain is just rest, ice, pain-killers and do absolutely nothing.
If you want to recover quicker from knee injury then stop just resting and icing...
Here's 3 things you should do instead 🦿▶️🦵 🧵
Dylan, one of our clients, had to stop playing sport due to years of chronic knee pain
Here’s exactly what he did to rebuild his knee, improve his mobility and get playing sport 🦿▶️🦵
Bookmark this thread so you can do the same 🧵🧵🧵
Dylan, one of our clients, had to stop playing sport due to years of chronic knee pain
Here’s exactly what he did to rebuild his knee, improve his mobility and get playing sport 🦿▶️🦵
Bookmark this thread so you can do the same 🧵🧵🧵
Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Here are the four key areas that helped me to unlock and rebuild my knee 🦿➡️🦵 🧵
Knee pain not improving despite multiple physio appointments?
Standard physio knee rehab doesn't work for everybody.
Here's a 7 step,
@atgexercise
style session, you can swap and try to build strong knees 🦿▶️🦵🧵
Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in discomfort and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
Are you happy with how strong your quads are to support your knee?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
Is knee pain taking over your life? How's your rehab?
Here is a 6 step method:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
Before rupturing my ACL, MCL, tearing my meniscus and suffering from chronic knee pain, I had never done this...🚫
Now, if I could only do one leg exercise for the rest of my life it would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
Dylan, one of our clients, had to stop playing sport due to years of chronic knee pain
Here’s exactly what he did to rebuild his knee, improve his mobility and get playing sport 🦿▶️🦵
Bookmark this thread so you can do the same 🧵🧵🧵
Struggling with knee pain? How's your mobility?
It may not be the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
The worst thing you can do for your knee pain is just REST, ICE, PAIN-KILLERS and do absolutely nothing.
If you want to recover quicker from knee injury then STOP just resting and icing...
Here's 3 things you can do instead 🦿▶️🦵 🧵
Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
Are you happy with how strong your quads are to support your knee?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵
🧵🧵🧵
After reconstruction of my ACL, MCL and meniscus repair, I had chronic knee pain and struggled with range of movement for over a year.
Now I'm pain-free and am stronger than I have ever been before, because I addressed these five areas 🧵
I spent 12 months having the p**s taken out of me by guys on my rugby team for walking backwards (and still do)...
Here's 3 reasons why those 12 months changed my life and why they can change yours too 🧵🧵🧵
I had chronic knee pain and struggled with range of movement for over a year
Now I'm pain-free and am stronger than I have ever been before
Because I addressed these 5 areas 🧵🧵🧵
Struggling with knee pain?
You need to be training your knee directly.
This thread will look at my no.1 knee dominant exercise to help you start rebuilding your knee 🦿▶️🦵 🧵
Fed up of your knee pain not improving despite multiple physio appointments?
Standard physio knee rehab doesn't work for everybody.
Here are 7 exercises,
@atgexercise
style, you can swap for improved results 🦿▶️🦵🧵
Struggling with knee pain?
You need to actually train your knee directly
This thread will look at the no.1 knee dominant exercise that helped me, and can help you to start rebuilding your knee 🦿▶️🦵 🧵
You've been struggling with knee pain for months?
Here's the No.1 exercise I have found that got rid of my knee pain for good
Bookmark & follow this thread to rebuild your knee
🧵🧵🧵
If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the
@ATGexercise
Split Squat and here's why: 🦿▶️🦵 🧵
If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the
@ATGexercise
Split Squat and here's why: 🦿▶️🦵 🧵
Fed up of your physio exercises not improving your knee pain?
- Rest & Ice?
- Banded work?
- Box Squats?
- Hip Thrusts?
Bookmark this alternative approach to improve your knee pain 🧵🧵🧵
After reconstruction of my ACL, MCL and meniscus repair, I had chronic knee pain and struggled with range of movement for over a year. Now I'm pain-free and am stronger than I have ever been before, because I addressed these five areas 🧵
Not happy with the progress of your knee pain from your physio work?
- Rest & Ice?
- Banded work?
- Box Squats?
- Hip Thrusts?
Here is what you can try instead... SECRET at
#4
🦿▶️🦵 🧵
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
1/ First, you want to start bringing blood flow to the knee through movement.
Blood flow carries nutrients, and this speeds up the healing process.
Movement is the what drives the blood flow and nutrients to the injured area.
Backwards walking is a great place to start.
3/ The quicker you can start to strengthen that range (so long as it's pain-free), the faster you can progress and get back to full health.
Your next step could be something like assisted
@atgexercise
split squats to further restore range of movement and strength in the knee.
To recap:
1) Elephant Walks - 2 x 20-25 per leg
2) Calf Stretch - 2 x 30-45 sec/ leg
3) Step Ups - 2 x 10-15 per leg
4) ATG Split Squat Pause - 2 x 8 holds/ leg
5) Couch Stretch - 2 x 30-45 sec/ leg
6) Groin Stretch - 2 x 30-45 sec
1. Backwards walking transformed my knee pain.
You've probably been told to Rest, Ice, Compress & Elevate your knee (R.I.C.E).
Throw that idea out the window.
Instead, maximise blood flow to the knee 🩸
This flushes nutrients to the knee
- Reducing pain
- Speeding up healing
Rebuilding your knee can seem like a complex and never ending process.
I've experienced it first hand.
Here are the only 3 steps you need to know to make the process less complicated for you🦿▶️🦵 🧵
Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
4. Strengthen the knee INTERNALLY
This is the secret that no-one talks about.
Strengthen the knee's ligaments, tendons, connective tissue.
You do this by training the knee through a full range of motion.
NO-ONE TALKS ABOUT THIS‼️
IT'S NOT JUST ABOUT HAVING STRONG MUSCLES‼️
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
Blood flow is medicine for knee pain, the joints and the connective tissue.
In this thread, I’m going to share with you what I wish I had known sooner about knee pain and the healing process
Bookmark and implement 🧵🧵🧵
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
3. Quad focus > Glute focus
Physios and PTs focus on glute based strength work
- Box Squat
- Leg Press
- Glute Bridge
We want exercises that EMPHASISE the knee
- Poliquin Step Up
- Slantboard Squats
Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
To recap:
1) Elephant Walks - 2 x 20-25 per leg
2) Calf Stretch - 2 x 30-45 sec/ leg
3) Step Ups - 2 x 10-15 per leg
4) ATG Split Squat Pause - 2 x 8 holds/ leg
5) Couch Stretch - 2 x 30-45 sec/ leg
6) Groin Stretch - 2 x 30-45 sec
The Poliquin Step Up
You want to be progressively placing more load through the knee to build knee strength.
The Step Up allows you to do that.
Developing knee stability by strengthening;
- VMO
- Ligaments
- Tendons
(yes your tendons and ligaments can grow like muscles can)
4. ATG Split Squat
Strengthen the knee INTERNALLY
This is the secret that no-one talks about.
Strengthen the knee's ligaments, tendons, connective tissue.
You do this by training the knee through a full range of motion.
IT'S NOT JUST ABOUT HAVING STRONG MUSCLES‼️
"100 steps backwards is worth a 1000 steps forward"
@kneesovertoesg
This might be the start to rebuilding your knees, like it was for me.
If you feel hopeless in your knee pain journey, give backwards walking a chance…
It may just change your life
2. Poliquin Step Ups
Build leg muscle STRONGER THAN BEFORE INJURY
Physio protocols want you to get about 90% as strong as you were pre-injury 🤦♂️
If you got injured at the old 100% then how is being WEAKER than PRE-injury going to protect you from RE-injury?
1. You've probably been told to Rest, Ice, Compress & Elevate your knee (R.I.C.E).
Throw that idea out the window.
Instead, maximise blood flow to the knee 🩸
This flushes nutrients to the knee
- Reducing pain
- Speeds up healing
Backwards walking transformed my knee pain.
I had chronic knee pain and struggled with range of movement for over a year after two knee surgeries despite seeing multiple physios.
Here are the five areas I addressed to get me pain-free and stronger than I have ever been before 🦿➡️🦵 🧵
Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
Yesterday I had the pleasure of playing alongside some old mates in memory of Tommy Dann - a true mentor and friend.
I’ll be forever grateful for everything he taught and everything he gave.
@LeysSport
@LeysCambridge
#xaipete
REVERSE SLED
After my first sled session I had instant relief from the pain in my knee that I had been suffering with daily since the injury.
I felt like a different person.
Just from 10 minutes of sled work!
Read on to find out why...
Is knee pain taking over your life? Perhaps it is time to re-think your rehab?
Here is a 6 step method to get rid of your knee pain:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵