Knee Pain? Here's how to Reset it!

Are you dealing with knee pain? Listen, if this squat right here is just giving you all the heebie-jeebies, let me help you. In this video, we are going to teach you how to reset your knee, how to get it to glide and slide perfectly so there's no pain, and also how to stabilize it. Now, if you have an ACL tear, obviously you got to go see the doctor, but if it's not that it's not a serious tear, if it's just like some swelling and some soreness, we're going to show you the mechanics of the knee, how to unlock those, and how to fully reset the knee. So follow along. This is called a Voodoo Floss Band. If you do not have one, I would recommend getting one because it's going to make your progress so much faster. You could still do the moves without it, but it's better with it. So first, take your Voodoo Floss Band and you're going to use the outside of it to wrap. That way, as you're pulling, you're creating tension, and you're going to go right above the kneecap itself. So most people that have knee problems, they have an issue with a dominant quad that's pulling too hard, and they have too much torque and force going through this part of the knee. Now what we're going to do is we're going to use this Voodoo Band to floss or release all of the tissue. Once you've got the Voodoo Band wrapped around tie it back into itself like so. And you don't have to go super tight. You don't have to cut off circulation. Just make sure that it's tight enough. Like if a 10 out of 10 was what you could do, make it like 6. Don't go all the way. We still wanna be able to move. And what this is gonna do is take out all the fluid, squish all your layers of fascia together. And when we take it off, it's gonna throw in new fluid and move your knee much more easy. Now the first move we're gonna do is called a hip flexor wall lunge. So you're going to go in front of the wall, point your toes up, and go into a lunge. Now, from this position, I want you to create extension and flexion in the knee. So you're just going to move your butt back and forth to your heel, just like so. And I want you to do this 10 times. And all we're really doing is warming up the knee. That's it. I have no idea what number I'm on anymore. But once you get to 10, go ahead and stop, and we're just going to stretch the hip flexor. It's one of the areas you want to stretch anyways. So stretch your hip flexor by leaning your hip and pelvis down and forward. Put your arms above your head and then rotate to really open the hip. Before you take the Voodoo Band off, we're going to do an IT band stretch. Now, if you can't complete this stretch properly, just use a strap and throw it around. I'll show you in a second. If you can, it's good news. It's going to be a lot easier for your knee to relieve. Now I want you to take your right hand. I'm using my left leg and you're going to go the opposite side. So I'm going to pull the pinky toe on the left side and twist it towards me. With this, it's going to light up the outside posterior chain in your IT band. Now, if you could do this, I want you to hold it for at least 90 seconds. If you don't feel anything when you do this because you're so flexible, go ahead and lift it up and even pull it over. I always feel like a badass when I do it like this. Now, if you can't do that, what I want you to do— you can even use your Voodoo Band or a yoga strap. The same motion is going to work on the foot. So you just wrap your band around the ball of the foot and imagine you're riding a horse and you wanted to go left. You just pull the rein so the horse moves its head to the left and goes to the left. I'm gonna do the same thing here to light up this outside. And we got one more move to mobilize the knee, and then we're going to stabilize it. Last thing we have to mobilize is the calf. A lot of times all the muscles back here in the calf will get tight and bind up that knee. So we're going to Voodoo Band right below the knee now. And you don't have to have this super wide Voodoo Band. I actually got this from our team member Ashley because she wanted to Voodoo Band her whole leg. A normal Voodoo Band that's like 2 inches thick will work. But if you want to Voodoo Band your entire body, you can buy the bigger one like I'm using right now. Now we've got that banded. What we're going to do is just a simple calf stretch. We're going to do a calf raise and then release. That way we're releasing our nervous system. Whenever you're trying to stretch a tendon or a ligament, it usually gets bound up and tight and guarded because of the pain. So you want to activate it first. So what we'll do is we'll raise our heel Hold the calf raise for 5 seconds and then stretch for 30. Now you would repeat this 3 times at least, so 5 seconds, 30 seconds, 5 seconds, 30 seconds, until you feel this calf and ankle release. Now that we got it mobilized, let's work on the exercises to stabilize it. All right, so we're going to do 2 moves to stabilize stabilize the knee. There's much more that you can do, but we're just trying to stabilize the knee, so we don't want to create a lot of inflammation in the knee if it's already inflamed. So do these two until you can start doing the lunges, the step-ups, everything else. The first we're going to do is called a side plank abductor. So you're going to go into a side plank on your elbow, you're going to bend your knees, you're going to raise your lower hip up and hold, and you're going to raise your top hip and hold in place. I want you to hold this for at least 5 seconds and then lower nice slow and just creates stability through the hip. Now most people I see with knee problems, it's a rotational issue, or they just don't have enough flexibility in the calf and ankle. So when you're doing this, you're activating your glute med to pull all the knee externally and pull it outward so it can stabilize. And you're also connecting your hips, your knee, and your, you know, upper torso all together. So your core is activated, and core really isn't your abs, when you want a stable core, think about your shoulders to your knees. That's what we're focusing on right now. Once you've done about 5 of these per side, go ahead and switch to the next exercise. Last but not least, we want to work on a stable hip hinge and knee connection. So we're going to do a single leg stiff leg deadlift. So I'm going to slightly bend the knee that I don't want to work. Now, one of the cues I want you to look at is when you're in the mirror and you're looking at yourself, Make sure that this knee doesn't collapse and fold under. This is not a happy knee. This is an unhappy knee. You want to be straight or out so you have a happy knee. So the first thing you're going to look at in the mirror is when you squat down, put all your weight on here, put all the weight on this hip and all the weight on this knee and make sure that it's straight over your middle toe or out. Next, you're going to grab a bar. This could be used to balance. Or as you get better at this, you can weight it and get a lot of like hamstring work. Make sure you keep your chest out and your butt out. Put all your weight on that back heel of the leg you're going to work. You're going to slowly bend down so that the bar goes right below your knee, pause, and then come up really slowly. Now we're doing all these really slow and stable movements because we want to stabilize the knee. It doesn't help you to do this Right? We're not trying to do that. You have to build the stability before you can throw in the explosiveness. So stabilize, make your knees happy, and then work forward. Now, if this video brought you value, make sure you subscribe. What if you have a shoulder issue or a lower back issue, or you need to reset your diet so you can reset your hormones to control your metabolism? Well, you're never gonna know that unless you subscribe to our channel and see the next video. So subscribe and make sure you share with your friends. You don't want to be the only one with really healthy knees that is running around and jumping and having a good time, do you? That'd be selfish. Make sure you share it. See ya.