 Is knee pain preventing you from squatting? Watch this. Our next caller is Rob from Florida. What's up, Rob? How can we help you? Hey, guys, how are you doing? Good. Hey, I just wanted to say thank you for all the content you guys have. I mean, I'm constantly walking around the house and thinking to myself, you know, you know, hey, what's better digestibility wise, you know, eating eggs raw, you know, pastries or cooking them. And, you know, I go and I search through all your podcasts to see if I can find the answer. And as a, you know, computer developer, I'm thinking, you know, how awesome it would be if that was thrown into like an AI-driven app or something. We're building those up. I appreciate all the content you guys put out there. Thank you. Yeah. So I'm a 49-year-old who has knee pain pretty often. I wouldn't say that it's chronic knee pain, but I have two types of pain. One is kind of like a dull pain that I might have, you know, all day, especially in the mornings when I wake up. I have that same kind of pain in my hands and in my elbows. It's kind of that pain you felt when you were a kid. You had those growing pains. The other pain I have is kind of a sharp pain when I either go up the stairs, down the stairs, especially, you know, if I do like a leg press or a squat. And that kind of feels like, you know, when it moves and has weight on it, that the knee kind of falls out of its natural groove. And then I'll get a sharp pain on the side of that knee and that, you know, I might have that sharp pain for a while. I was kind of trying to get to the bottom of, you know, how to fix that so I can continue to squat, squat properly, you know, get a deep squat. And, you know, I think it is probably something to do with, you know, poor mobility. I do have some poor mobility in my left ankle or, you know, bad form because I do notice that, you know, it kind of naturally, when I go a deep squat, it wants to, my left foot kind of wants to pronate out. So it's just kind of wanting to get your thoughts on that. Yeah, Rob. Maybe I can just strengthen around that knee or something. Yeah, Rob, do you have you been diagnosed with any autoimmune inflammatory disorders? No. Okay. And have you had any diagnosis around the knee? Like, have you had anybody MRI it or look at it and say, hey, you've got X going on? Okay. So I'm not a doctor. Okay. So I just want to say that first, but I would definitely, first off, there's a couple of things here. One, we're dealing with what sounds like the first part, sounded like a little bit of chronic pain or inflammation because you talked about your elbows, hands and knees. So that sounds a little bit more systemic and it could be nerve pain, which would be one thing, or it could be high inflammatory markers, which could be another thing. So I would just get that looked at. Okay. Just to see if there's any kind of chronic inflammatory issue that's happening. A second part sounds like classic mobility issue. Okay. So you can work on the mobility issue, regardless of the first part, but I would definitely look into the first part to find out why you have this pain in your hands, elbows and knees, just to rule anything out. Well, do you think a nice way for him to do that himself and test that would be, I mean, I would actually put you on like a 24 hour fast and see if that alleviates a lot of that chronic pain. If it does, then there's a good chance that it could be related to diet that's causing a lot of that inflammatory response. It could be, but when you're talking about like systemic kind of inflammation or nerve pain, I mean, the list of potential things is so long that I would want to go and get the major things ruled out. Like do we have any kind of autoimmune issue that's brewing, that's chronic? Is there something that- Well, don't you think it would point in that direction if by him fasting all of a sudden the dampers that dampers that right away? It depends. It depends. Like if it's a nerve issue, then maybe not. But I would just go do that anyway, no matter what. Okay, look here, Doc. I have this kind of chronic kind of pain, it's dull. And then what they might do is have you talk to a neurologist or basically you want to rule out anything major is what I'm saying, with the first part. The second part though, no matter what, the first part says we'll help. Okay, so the second part is, and when it comes to knee pain, nine out of 10 times, it has to do with the ankles or the hips. Because the knee, it flexes and extends, but it doesn't rotate, it doesn't bend laterally. But the ankles and hips do all of that. They rotate, they bend laterally, they also extend and they also flex and extend. So I would work on, and I would special, I would really place a special focus on ankle and hip mobility. So if you don't have Maps Prime Pro, that's the program I would look at. And I would do the, I would pick two or three ankle and hip mobility movements. And I would do those like 10 minutes, twice every single day to improve those things. In the meantime, if your squat is hurting your knee, I would switch to a split stance exercise like a Bulgarian squat or a lunge, or something where your legs are split, okay? So that you have one forward and one back. And while working on the hip and ankle mobility. And then as things start to get better, you can start to phase your squat back in. Rob, what do you notice when you, do you foam roll your IT ever? And if you do, what do you notice? I'm sorry, I didn't catch the first part of that. Have you ever foam rolled your IT band before? No. Okay, I would love for you to do that. The only thing that I've been, you know, I just, because I figured you were going to say mobility, you know, because I did the, I don't know, the Dorsey, whatever test. And what I noticed was that, you know, I was, you know, I have six inches on my right ankle, four and a half inches on my left. So I've really been trying to stretch out that left ankle. And I have noticed a little bit, a little bit better results from that. You know, in my squats, I've been able to get much deeper. But that's the only thing that I've really done. Well, Rob, real quick, just because you stretch the side and get more range of motion, does not mean you're improving the kind of mobility we're talking about. You really connect to it and gain strength where there's, yeah, lack of strength. There's a weakness there that's preventing it from stabilizing properly. You need to make sure your knee tracks well. And so we really have to address a lot of secondary, stabilizing type muscles, which is where this whole mobility process highlights that. It highlights where there's a disconnect that we need to regain and recruit properly to stabilize. Yeah, because if you just get range of motion without strength, you're still going to have problems, right? So that's why I'm saying Prime Pro, because that's what we do in there. You do get the range of motion, but you connect to it. Actually, Doug, can you look this up potentially? I know you're over there searching on Pornhub, but I want to get you to look up on our YouTube channel. I think it was Fix Knee Pain. I think I did a video on that, and I address both hip and ankle mobility. I also show you how to foam roll properly. I would do that. Watch the video, get a foam roll if you don't have one. Foam roll the IT and see how much that potentially relieves some of the pain right away. If it does, it really highlights the issue going on in your hips and potentially the ankles, and that's what's causing it to get really tight. That video, I think, would be what I would recommend you to do multiple times a day if you could, especially before you go into working out. Okay. Is that something that I would start seeing results within a few weeks? If you just foam rolled, you would feel pain relief right away. That doesn't mean you fixed anything, but that's going to be a really good clue that it's... It's a lot of potential. Yeah, that there's a mobility issue, and that's not necessarily a knee. And I bet money that if you did foam rolling on your IT band properly, you would feel way less pain right away. And that's a really good clue. When I used to deal with clients, oh my God, my knees feel so much better, like, okay, I know what I'm dealing with then. Now, you brought up the knees over toes guy in your question. Do you have access to a sled? Do I have access to it? No. I just saw him online talking about knees over toes and he's got great information. I didn't know if that was something I should be doing as well. Because like I said, I can feel the knee almost like it's coming out of its socket, not its socket, but out of its natural groove. And I didn't know if something like strengthening around the knee would also kind of help. That's a stability issue. So we need to first really address that so you can get your knee to be in its right track and be able to stay there. And then after that we start adding in the resistance. So the sled's great just because it provides you with adequate resistance, but it's not too much impact on the knee specifically. You're talking about the knee coming out of the groove. You're talking about the kneecap. Yeah. Yeah, it's the kneecap. So I mean, I do feel the popping, you know, like it pops crazy. And I did hear you saw one say that that's really just their bubble and that's okay. You know, I might get like two really big pops and a bunch of little pops. So it kind of feels like it's almost grinding, but sometimes I have to almost put a little pressure on the knee and kind of move it around a little bit so it feels like it goes back into that groove. Yeah. And then I'm fine. Yeah. So if you look at the anatomy of the knee. It does this while I have weight on it. Yeah. If you look at the anatomy of the knee, you'll see that the kneecap kind of floats over. There's a groove that you're talking about. So underneath the kneecap you'll have the cartilage. There's like almost like a little fin that fits in a groove and it'll track in that groove. Now, if the knee doesn't have good stability because of hip or ankle issues, then what it's going to do is going to push to one side or the other quite a bit. And over time you can develop something called chondrimalacea. This is where the cartilage underneath the kneecap starts to get frayed, inflamed, and you start to develop problems. Now the issue that the fix isn't to necessarily go in and, you know, shave off the frayed cartilage. It'll heal if you fix the root cause of the issue. Now if you go and get surgery, you'll feel better temporarily, but if you never fix the root cause, it'll just come right back. And the fact that you said you feel better when you push on it or move it around, and you ask the question, should I strengthen around the knee? No, no, that's not the issue. The issue is probably coming from your hips and your ankles. The knee is just compensated, just holding on. Remember, think of it this way, right? The knee bends in two directions, okay? Your hips and your ankles do all kinds of movement. They move in all the different directions. If they're lacking stability, what your knee is trying to do is it's using its ligaments to stay steady and in place. It's on behalf of that. Yeah, and over time it causes a lot of pain and a lot of problems. So I, again, I recommend you go talk to a doctor about the chronic kind of systemic inflammation that you're feeling in multiple parts of your body, and then simultaneously get, you know, use Maps Prime Pro, work on hip and ankle mobility the way we lay it out, do that twice a day, avoid squats, substitute with split stance exercises, and then start to phase the squats back in as you start to feel better. Rob, do you have Facebook? Are you on Facebook? No, sorry, I canceled my account. Okay, well, I was going to offer you, get you in the forum for free, so we could follow up with you and just see how you're doing. Bear minimum what I'll do. Yeah, that would be great. I'll create an account for that. Okay. Well worth it. Okay, well. And I have Prime. Is it in Prime or it's in the Prime Pro? It's Prime Pro. We'll send you Prime. We'll send you Prime Pro and we'll get you free access to the forum. Okay, so we'll use the movements in there. Yeah, thank you. After you go see your doctor, follow up with Sal. When you're in our forum, best way to get us to respond is to make sure you tag one or all of us and just let us know what the doctor said to you and then we can kind of help guide you from there. Or we have a lot of professionals. There's people like Dr. Brink and Dr. Shallow inside our forum. So plenty of people besides just us that can help support what you're going through. But what Sal said, get at least the professionals' opinion on what's going on. But I have a feeling that when you do the foam roll on the IT, you're going to feel instant relief right away, which tells us that, okay, we need to work on the hip mobility and strengthening that and then the ankle. And there's moves in Prime Pro that will teach you what to do. Yep. Okay, and then Adam, you said you had a video out there as well. Yeah, the video, did you find the title, Doug? There's a bunch of fixed knee pain videos on YouTube. So search Mind Pump, Fixed Knee Pain, and you'll find it. Yep. Awesome. Thank you so much. No problem. Yeah, I'm glad you guys didn't say that it was like some early arthritis or something like that. Well, I'm going to tell you something, Rob. Well, the doctor might say that. You would be surprised. I've worked with a lot of clients who were early stages of arthritis, osteoarthritis, and through just changes in diet and mobility exercises, pain was gone. I mean, so it's not like a death sentence. I think a lot of times people think it's a death sentence because there's an autoimmune. You can change your recruitment patterns. Yeah, and there's an autoimmune component to it, but boy, there's a big... I've seen some tremendous results with people just from doing the right stuff. Yeah, get us the medical diagnosis and then we'll go from there. Yeah, I mean, I hope it's not diet either because I mean, I eat super clean now. You know, if it's still going to be my diet, I'll be in real trouble. Yeah, nope. But yeah, thanks, Rob. Thank you very much for the advice, guys. I appreciate it. Thank you. Thanks, Rob. I'm going to give it. Yeah, a good rule of thumb when you have unexplained pain in lots of areas, right? There's a systemic issue that's going on. It's like, okay, my knees, my back, we've all been there, right? And it's either because I was sick or Adam, you experienced a hormone imbalance and you were getting stiff everywhere. And so it's like, you could have done tons of mobility for all the areas that hurt. It wouldn't have helped that much though because what was going on was kind of systemic, right? So that's why I said that because when he said hands, elbows, and knees, I'm like, let's rule that kind of stuff out. But simultaneously, the mobility stuff's going to help the second part, which was that grinding feeling that he was getting. I can't wait to hear what happens when he just foam rolls the IT for the first time because that's one of those things that if you've never done that before and you're experiencing knee pain and you already kind of know you've got some stuff going on with your ankle and or hip, it's like, yeah, there's probably a good chance that shit is tight as can be. And if he goes to roll that and it's excruciating as far as what it feels like when he rolls up and down it and then he gets relief in the knee right away, you know that's where we go. Well, keep in mind, tightness is your body's way of trying to create stability where there is actually so.