- Julio’s knee surgery experience (0:00:40)
- Biggest difference between 1st and 2nd surgery (0:03:08)
- Insurance companies won’t approve MRI before PT (0:04:10)
- Reasons for Julio’s meniscus tears (0:06:15)
- Surgery is a Bandaid (0:08:07)
- Post surgery Recovery (0:10:02)
- Doctor tells Yeufre’s client to not walk (0:11:26)
- overuse vs misuse (0:12:36)
- Assess your knee pain (0:14:15)
- Client recovering from quad tear (0:15:22)
- Knee anatomy (0:18:16)
- Yeufre’s Patellofemoral compression syndrome (PFPS) recovery (0:20:00)
- Yeufre gets hit by a car (0:21:46)
- Physical therapy experience (0:24:08)
- Yeufre’s knee recovery (0:26:05)
- PFPS (0:29:50)
- Exercises for knee pain (0:30:12)
- IT band syndrome (0:31:54)
- Reasons for Knee pain (0:34:32)
- Diminished foot arch doesn’t mean you have NO arch (0:36:12)
- Knee pain Self Assessment (0:36:57)
- Short foot method (0:37:20)
- Having control over you foot arch (0:38:29)
- Toe spreaders (0:39:12)
- Hells are the Worst (0:40:33)
- How to improve ankle mobility (0:44:07)
- 5 inch test ankle mobility (0:44:44)
- Using yoga block to active adductors
- Yeufre’s knee stability favorite movement (0:47:34)
- why knee cave internally on a squat (0:48:32)
- Test your stability (0:49:31)
- Yeufre’s tackles lack of glute activation on his online client (0:52:36)
- Creating a connection with your butt (0:54:21)
- Squats are NOT bad for your knees (0:57:30)
- should your knees go in front of your toes (0:59:36)
- 3 top recommendation to tackle knee pain (1:01:37)
Ankle mobility & foot strength exercises:
5 inch test
Calf raises
Sure foot method
Foot spread
Foot grab
Toe spreaders: https://www.amazon.com/d/Bunion-Pads/ZenToes-Separators-Spreaders-Bunion-Overlapping/B00UM4XY7K/ref=sr_1_4_a_it?ie=UTF8&qid=1548775319&sr=8-4&keywords=toe+separators
Quad strengthening exercises:
Spanish squats
Knee extensions partial reps
Box squats
Supported squats
Glute strengthening exercises:
Clams
Lying abduction
Monster walks
Crab walks
Adduction strengthening exercises:
Copenhagen plank
Banded reverse lunge
Adductor machine
Studies mentioned:
VMO Training not making a huge difference in patella femoral syndrome
https://www.sciencedirect.com/science/article/abs/pii/S1356689X08000532
Squats are bad for your knees debunked
http://www.lookgreatnaked.com/articles/the_biomechanics_of_squat_depth.pdf
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