 Our next color is Gabby from California. Gabby, what's happening? How can we help you? Hi, um, I Have been having an issue with my knee. I got maps prime and prime pro But it I mean I work long hours. I'm a bartender, so I'm standing a lot But I've tried, you know, like 90 90 I've tried stretching it seems to hurt a little bit more when I'm trying to come out of a stretch So I don't know if it's helping or hurting So I'm a little bit lost because I can't really I mean I can squat but not that heavy or if I go heavy it hurts And then if I don't squat, I just I don't know It kind of sucks. Okay So try this. This is like a miracle cure take icy hot been gay and tiger bomb I'm joking totally joking. Okay, so I know you wrote your question up here And you had asked why maps prime and prime pro don't have a knee section So, let me address that first Gabby and then I'm gonna ask you a few more questions. Is that okay? Yeah, that's fine. Okay, so the reason why we don't have specific knee mobility movements in those programs is because knee pain issues tend to come from almost almost almost always the ankles or the hips, okay? So and the reason being is if you look at the knee joint It only moves kind of in two directions. It does it flexes and extends it doesn't rotate and it doesn't bend Laterally it only flexes and extends the ankle and the hip are they move all over the place They they move laterally they rotate they twist They have lots of movement in comparison to the knee And so what happens is if the ankle or the or the hip Lack strength and stability Then the ligaments of the knee tend to create that stability and then over time you can create problems Or even the short time you can get yourself an injury Which is also why she's probably feeling pain when she gets in and out of the 90 90. Yeah So here's a here's a tip with the 90 90 by the way whenever you're in a position where you're Externally or internally rotating the leg so and 90 90 you have both right one leg is externally rotated That's the front leg and then one is internally rotated. That's the back leg Make sure you flex your ankle bring your toes towards your shin because what that'll does what that'll do is that'll bolster bolster The knee joint a little bit because what it sounds like is it sounds like you've got a little bit of inflammation and pain and some of the Ligaments that prevent the rotating of the knee and because you're rotating the hip and those are tight or lack stability The knee is doing is trying to stabilize with the ligament So does that make sense where you take your you take your foot and you bring your toes towards your shin and flex That while you're in position does that make sense Yeah, that makes sense. I would also have her foam roll before she gets in the 99 that'll help She might be so tight that when she's getting that that's why I feel she probably feels pain Yeah, especially I'm trying to see of like how it's tracking You know if you're really like tight along your IT band and like along the sides like Adam said that would help to kind of You know help put you in a better position also too if you have access to yoga blocks This is to another way to kind of regress, you know, some of the intensity there within the 90-90 position you elevate, you know, your leg a bit or you have, you know, your hand is able to kind of You know Start from a higher position which makes it more easy to get into that position. Yeah, and also don't forget ankle mobility so like If my knees bother me, it's nice. I used to think it was my hips all the time And I work on hip stuff and it would help a little bit but not a ton and then I learned later It's all it was all in my ankles. So I'm working on my ankle mobility and Even, you know, supplementing a little bit with my ankle mobility made a huge difference So one test of that that doctor brings some of us quite a bit if you squat if you squat with your heels Elevated and you don't feel pain and it feels pretty Natural and easy, you know, that's something that A lot of times will you need to look at at your ankle mobility and you know address that specifically There's a YouTube video that I did. I believe it's a fixed knee pain. Doug. Is that yes? It is Is that what it is? So we brought it up on a show before and again, we'll put it in the show notes Okay So check that video again because I believe I address the foam rolling I believe I address the ankle mobility all in there So that's something that you can do before you know, but that's the reason why There's nothing in prime or prime pro related knees because it's going to be ankle or hip always So that's kind of the area all the exercises and work in that in those programs that's centered around the ankles and the hips is Basically where you need to be if it's really uncomfortable to get in the 90 90 There's a good chance. I don't know for sure But there's a good chance that it's related to your it and then in that video I I just referenced you it shows you how to foam roll the it That'll give you a little bit of relief Before you go into the 90 90 and then that should help you out and that's just something that you want to Practice religiously. This is such a visual thing too is us trying to like, you know, figure this out and in queue and coach One thing like so do you notice at all if your knees travel outward or inward when you squat down? So um, I normally like I feel like I have It's more comfortable for me to have like a little bit of a wider stance and have my feet pointed out a little bit Um, and then I know like your knees are not supposed to cave in obviously. So I work on like pushing them out This is more actually rotates more comfortable Yeah, so and it's always been that way and I had been squatting for like I don't know maybe like two years before I had any issues Um, I'm pretty heavy and then I think it was when I started like running and squatting um Maybe I don't know. I think one day. I remember one day specifically um I had ran like two miles and then that same day happened to be leg day and I just like went really Yeah, it sounds like yeah 100 it for sure after getting tight like that from the squats and then going out running like that I guarantee that when you have you ever foam rolled your it before Um, I have so the thing is it's mostly like the inner side of my knee like it hurts more the closer I bring Um, like if I sit crisscross Or like if I go from pigeon to active pigeon, I can feel like a sharp Yeah, this is your meniscus is trying to prevent your knee from twisting Because that's what that's what that's what that is. So if you look at your knee joint There's there's ligaments that prevent it from sliding forward sliding back bending laterally And then you have the meniscus that prevents it from twisting And so the reason why you're having pain when you're in pigeon or in 90 90 is because your hips are rotating So your your leg is turning out And the there's a little bit of lack of stability there And so your meniscus is holding tight and you're probably giving yourself Uh, a little bit of inflammation with that here Here's something so the flexing of the foot will make a big difference by the way Um, it might not fix it completely, but it'll help you do Some of these positions So you got to bring the toes back and when you do that what you're doing is you're activating the tibialis And that provides a little bit of stability Uh in the knee or at least it prevents the meniscus from doing So much the other piece of advice I'd have for you Gabby is uh for while you're working on this I would do mostly unilateral exercises for your lower body So I would avoid squats uh front squats those types of exercise and I would do I'd also take it easy on the running too Yeah, oh, yeah For sure take take it easy on the right and I would do unilateral stuff Lunges Bulgarian split stance squats single leg toe touches just until things start to feel better I'll go lighter and go slower Um, just to allow the inflammation to to to get a little bit better before you progress back to your bilateral movements like squats Okay, all right Yeah, that's awesome. Thank you guys. Hope that helps. Thanks for calling in. Thanks Gabby Thank you Yeah, it's uh, the the whole knee issue Um, it's interesting because you know, you know what one of the challenges is You'll say to somebody. Well, it's usually the ankle or the hip, right? And they'll be like, but I got imaging done and I have you know, patella or contra malacia or have inflammation of the Yeah, there's definitely the compensation's happening. Yes ligament wise, but that's not ideal No, and it's in in the you know that rotating aspect Like for example in in uh, jiu-jitsu, there's a submission called a heel hook And it's literally you're twisting the leg while keeping their hips stationary and people think it's a it's a footlock But it's not it's tearing your knee Totally apart and that and that's what's happening the ankle moves But the knee doesn't and then you get the problem. Yeah, I was just gotta get in better alignment and then you know, everything sort of We got to strengthen the supporting cast so that way like it keeps it stabilized Yeah, this will bother me too. Same thing. Yeah, if it's and it's my ankles if my ankles are really tight and I squat heavy That's exactly what I'll feel. I'll feel on the inner outer part of my knee I just want to highlight too. This is another reason why we tend to hammer the whole running thing so much too because this is super common It's super common that's gasoline on a problem Yeah, and then if she's getting real tight from her squats and she's already got this this condition or issue going on Or the lack of ankle mobility and stability and hip mobility and stability And then you go for a run on top of that It's just like you're you're never going to get ahead of this and you're constantly going to be battling this So, you know regressing a little bit doesn't mean you can't go do cardio You should go, you know, hiking up a hill would be really good, you know, somebody tell you are elliptical There's other things that we can do Instead of that, but this is why running can just be so yeah, and the main reason isn't necessarily because running's bad It's because nobody treats running like she has bad movement and then she goes and yeah Does it a lot and nobody treats it like practice like, you know She's probably focused on her technique and form when she squats, but then when you run, what do you do? You run to fatigue and that's when things really start to you know hurt