Football

Why Your Knee Hurts With Squats and Stairs

Pain in the front or side of your knee?

Clicking or popping around the kneecap?

Don't be so quick to blame the knee! We see this all the time at On Track Physiotherapy. Client comes in with knee pain and has difficulty with squatting, stairs, etc. 

Often times people think that this is a knee issue. When quite often it actually has more to do with the hips and foot than anything. 

When people think about the knee, many believe that it just bends and straightens. When in reality there is actually a decent amount of rotation that is normal and should occur at the knee with various different tasks. 

This is because you hips and ankles have more degrees of freedom than the knee. Move your ankle or hip around for a moment. Then move you knee. Notice how many more options are available to the ankle and hip.

This puts your knee "a.k.a the middle man" at the mercy of the hip and ankle. Your body is like a tetor toter, if one end moves, the opposite end is going to do something as a result. 

So if you hip or ankle do not have the motion necessary to accomplish the task, it causes the knee to work overtime.

If your hip and ankle don't have stability and control, then the knee takes the brunt of the stress.

Your body needs controlled motion available throughout the lower extremity to distribute forces and start feeling better.

Listen to the video above, as I explain this in more detail. 

Real Solutions For Knee Pain| Ann Arbor, Mi | FREE Discovery Session|

About the Author: Dr. Greg Schaible is a physical therapist/strength coach specializing in athletic performance. He attended The University of Findlay, graduating in 2013 with his Doctorate of Physical Therapy (DPT). As a Track and Field athlete, he was as a 5x Division II All-American and 6x Division II Academic All-American. Greg is the owner of On Track Physiotherapy in Ann Arbor, Mi. You can stay up to date with helpful information and news on Facebook.

3 Acceleration Drills To Build Speed for Football Players

Speed is important for any athlete. The ability to accelerate quickly is what can set a good and great athlete apart. Being able to get up into top speed quickly takes technique, strength, and power. With these three drills we are assuming you have been addressing the strength component of your workouts. This video will show you 3 acceleration/sprint dills you can do on the field, court, or track in order to improve technique to better allow for the transfer of strength into power. 

Want to improve athleticism and start dominating your competition?! Check out my free tips report below, designed to show you exactly what  youth and high school athletes need to include in their workouts!

How to Sprint Faster and 3 Exercises to Improve Your Forty Time

How to sprint faster and improve their forty time is a question a lot of athletes have and will ask me. Many athletes get confused by all the different exercises and advice that can be found online. Here is a simple grouping of exercises that I think pair well with each other. 

1. The speed prowler push - focus is on speed not the amount of weight pushed. Weight on sled should really only be about 10%-20% of what you could maximally push.


2. MB chest pass with broad jump - Explode out and jump as far as you can forward. Perform lower repetitions and higher sets.


3. Deadlift - depending on where you are on the strength continuum and competition season the sets and rep scheme will change. If you cannot perform 1.5x bodyweight your focus should be with a weight you can perform 3-5 sets of 7-10 reps. If you have met that strength prerequisite you can start loading the bar up more and performing 3-5 sets at 2-5 reps. 

Feel free to like, comment, share, tag video with friends who could use some more speed!

Reign Superior Athletics is the gold standard program developed for all athletes. A solid foundational program is necessary to build a rock solid foundation level of strength, movement, power, and athleticism. I highly encourage all athletes to start with this program no matter your experience level. It has over 10 different workouts, so you can pick the specific one based off of your training experience and skill level. If you ignore the foundation, you will compromise your durability and full potential as an athlete!