Post by @_dimfit

Everything changed when… …I stopped ignoring: 1. How weak my knee joint was! 2. How weak the back of my knee was! 3. How weak my ankle and feet have gotten! Here‘s how I progressed in these areas over time! Knee Joint: Starting with a front foot elevated ATG Split Squat and slowly working my way down to flat ground to regain strength through a full range. Also using exercises like a Poliquin Step Up that directly target the knee joint to build joint tolerance over time. Back of the knee: Nordic Hamstring Curls target that area perfectly. No wonder I was incredibly weak there when starting out. Fighting down the eccentric portion as hard as I could once a week (for 2-4 sets of 3-6 reps) got me to do full MSL Nordics now! 3. Ankle/Foot Complex Various exercises like Tib and Calf Raise Variations as well as Elevated Towel Curls and Isometrics on my forefoot got that area so much stronger, which massively helps to take off unnecessary forces going into my knee! Hope this helps🫡 #chronickneepain #kneepain #patellartendonitis