Trainer Daniel Obi shows how to rehab knee and foot injuries before lifting heavy. Isometric leg-extension holds help jumper's knee. His client Pete does unloaded split squats to expose core and stability gaps that must be fixed first.
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Doing leg extension isometric holds is one of the best ways to get rid of jumper's knees, aka patellar tendonitis. Now, it's not a magical fix, which is why I make all my clients start their programs with a bulletproofing phase. Yes, if your foundation is weak, your body will crumble. This is one of my clients, Pete, right here. He suffers from what is known as plantar fasciitis, that little area in the back of the foot that hurts when it's inflamed. I had him do split squats with no weight, obviously, just to test out his stability and strength. And you can see he was a little shaky at first, but it's fine though. And gentlemen, you gotta understand, the bulletproofing phase is one of the most boring things to do, but it's what's gonna save you in the long run. Trust me on that. You know, you wanna be able to run with your kids, you know what I'm talking about? Have, you know, do your daily hobbies, play your sports, and, you know, just have fun without feeling any discomfort or pain. So like I said, always make sure to bulletproof your body. That is the first and most important thing before you start lifting any type of weights, which is exactly what I did to Pete right here. And you will notice his balance is a little bit off right now because of a lack of core stability and strength. But that's fine though, because we identify the weaknesses in phase 1 and we eliminate them.
