Tag: athleanx

Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)

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Knee pain is one of the most debilitating discomforts that you can feel when you're working out, especially during a leg workout. Pain in your knees can come in many different forms. You can get ligament pain usually seen from an injury to the ACL or MCL. You can get meniscus pain that usually results in a knee that gives out or locks unexpectedly. You can also get arthritic changes to the surfaces of the bones in the joint that makes movement difficult.

That said, the most common cause of knee pain in those working out is patellofemoral or patellar tracking dysfunction. In this video, I show you the root cause of the knee pain and more importantly, how to fix the pain. There are many exercises for knee pain but if the ones you're doing are only focusing on the quads and the muscles around the knee, then you're not looking at the complete picture.

Most pains are caused by dysfunction at joints above or below the site of the pain. In the case of the knee, you have to look up to the hip or down to the ankle for the real cause of the pain. Patellofemoral exercises are usually the focus of treatment for knee pain. They even are considered the best workout for knee pain. That's a mistake.

There's more to getting rid of knee soreness than just working on that VMO. Knee pain on squats is common when there are tracking issues in the kneecap. Most often, weak hips (glute medius exactly) cause the femur to track incorrectly. You want to do exercises for knee pain that strengthen your glutes.

I show you the easiest and best way to do this so you can start fixing your knee discomfort and soreness starting now.

For a more comprehensive treatment for knee pain, you may want to check out the latest in sports nutrition and science. The ATHLEAN-Rx joint supplement – MECHAN-X is revolutionizing joint recovery and helping guys who have suffered with pain in their training, workout without pain for the first time in a long time. You can see more about it at http://athleanx.com/athleanrx/mechan-x

For more videos on exercises for knee pain and how to squat without pain, be sure to subscribe to our channel here on youtube at http//youtube.com/user/jdcav24

Shoulder Pain and Popping (SHORT & LONG TERM FIX!)

Build a ripped athletic body while fixing your shoulders here…
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Shoulder pain and popping is one of the most common causes of missed workouts. Shoulder injuries are incredibly popular among gym goers, but not surprising when you consider the amount of mobility the shoulder joint has and the many ways we abuse that in our training. In this video, I’m going to show you a short term and long term fix for shoulder pain and the popping, cracking, etc that goes along with it. Start training hard and stop letting your bad shoulders get in the way of your progress in the gym.

First, you must understand that there are many potential causes of shoulder pain when working out. Most often however it comes from an imbalance between the internal and external rotators of the shoulder. Unless you make a conscious effort to incorporate external rotation exercises into your shoulder workouts you will not do anything to counteract this from happening.

The role of the rotator cuff muscles in your shoulders are to do exactly this. They are there for external rotation of the glenohumeral joint to help keep the arm in a good position as you raise it up overhead. The rotator cuff muscles (three of the four muscles) will externally rotate the humerus to keep it from banging into the acromion as you elevate the arm. They also keep the head of the ball and socket centered in the socket with the elevation as well.

In order to temporarily reposition an internally rotated head however, you want to do the drill that I’m showing you here. Begin by placing your back against a wall and trying to keep the back of your elbows and the radial side of your index fingers in contact with the wall. Try to raise both arms overhead (keeping the elbows against the wall every inch of the way until you reach the height of your shoulders). At this point you will allow your elbows to come off the wall but you want to keep your fingers against the wall for the remainder of the raise.

Slowly lower your arms back down to your sides and repeat the movement for a total of 5 to 6 reps. You may find that with each rep you are able to keep your fingers and elbows in contact with the wall further and further. When done, step away from the wall and attempt to raise your arms up overhead again. If you had shoulder pain and popping or clicking before, you should see that almost all of it is gone now.

You’ve effectively repositioned your humerus by activating the shoulder external rotators. This is a short term fix however. In order to do this long term you must incorporate rotator cuff strengthening into your daily workout program. We have a complete training program that not only helps you to build ripped athletic muscle but keeps your shoulders and joints healthy at the same time. This is called the ATHLEAN-X Training System. You can get this program at http://athleanx.com and start seeing your best and safest results ever.

For more videos for shoulder pain when working out as well as exercises for shoulder pain, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

The Worst Way to Fix Sciatica (DO THIS INSTEAD!)

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Sciatic nerve pain is one of the most common sources of discomfort, especially in men over 40 that lift weights. The reason why this is so common is that we do too many things that put us in position to suffer from sciatica in the first place, and then we don’t know how to fix sciatica once we have it. In this video, I’m going to show you why foam rolling and smashing the piriformis muscle with a lacrosse ball is the worst thing you can do to fix sciatica.

To start, it is important to differentiate true sciatic nerve pain from something that looks like sciatic nerve pain. If the source of your pain is from a bulging or herniated lumbar disk, then the stretches shown in this video are not going to fix your problem. In fact, you will want to make an appointment to be seen by a licensed physical therapist to help you treat your disc herniation another way.

On the other hand, if your sciatic nerve like symptoms are arising from the compression of the sciatic nerve from a tight piriformis, then you will want to pay close attention to what I am showing you here. Firstly, the nerve itself can get compressed by having a tight piriformis muscle. Because this muscle lies directly over the nerve as it exists the pelvis, there is a tendency for this muscle to compress the structure when it is tight.

Lately, we have been told by many that the best way to fix a tight muscle is to not stretch it but rather foam roll it or use a lacrosse ball on it to smash it. In this case, that is the worst advice you can be given. The lack of tissue thickness in this region (made worse by having weak or underdeveloped glutes) leads to a high probability that while attempting to ease the tension in the piriformis that you will be further compressing the nerve itself and causing more pain.

Even a foam roller does not adequately fix this problem since you will still be compressing the area, albeit with the force dispersed a little bit more evenly across the muscle than with the lacrosse ball. Either way, the treatment approach is not correct.

The best way to fix your sciatic nerve pain is to gently stretch the piriformis, but to make sure and do it consistently! 3-4 times per day for 5-6 days a week is a great start. Hold each stretch for 45 seconds to a minutes and make sure not to round your lower back in order to keep the focus on your hips. Place the tight hip in front of you with your knee and hip bent to 90 degrees and lean forward without losing the slight arch in your lower back.

You should feel an incredible relief without ever having to start cranking on the stretch or bearing through much discomfort when doing. It’s the same approach of doing the most you can do without doing more than your body can recover from, that has the ATHLEAN-X Training System creating loyal followers and great results every day. You can get the program at http://athleanx.com and start training like an athlete now.

For more videos on how to fix sciatic nerve pain and stretches for tight hips and hamstrings, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

How to Squat Properly (MAJOR FORM FIX!)

Squat with proper form and see explosive leg growth!
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Learning how to squat properly is one of the most fundamental places to start if you're trying to make pain free gains in your legs. Proper squat form requires that you keep your head up, back angled slightly forward but straight, knees traveling outward as you descend, elbows tucked and chest out. Even with all of these tips and cues on how to squat properly, there is one major squat flaw that is still commonly performed.

In this squat tutorial video I show you how to perform the squat exercise correctly by paying attention to the alignment of the hips in the transverse plane. Even when your feet are square and your chest is square to your feet, you can still mistakenly allow your hips to open up. This creates a rotational torsion on the pelvis. Though likely very small in absolute motion, this can lead to biomechanical changes in your squat that can cause hip, knee and back pain over time.

It's important to learn how to squat properly and to learn proper squat form if you want to keep your gains coming while minimizing injuries to other joints. Form is an important part of any exercise, but it's critical when it comes to the squat, given the loads that are often involved in the lift. The same issue applies to the deadlift as well.

In order to fix this squatting flaw you have to consciously contract your gluteus before every repetition of the squat. This will correct the alignment of the pelvis and make sure that your hips are not left open prior to the descent. It takes just an extra second per rep, but will pay large dividends to both your joint health as well as the gains you can see from your leg workouts.

For more physical therapy based training tips compiled into one 90 day program (the same exact one used by today's top professional athletes), then head to http://athleanx.com and get your complete ATHLEAN-X Training System.

For more leg workouts, leg exercises, and tips on how to improve your squat, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24