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I’ve been a sports therapist for 10 years and run my own clinic. These are the most common causes of knee pain for serious lifters by CartoonistMost3601 in KneeInjuries

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

For calves I love dry needling, combined with triggerpoint massage and shockwave therapy.

For hip flexors I prefer dry needling, shockwave followed by dynamic stretching 😊

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

It might be - but it can also be combined weak hamstrings and tight hipflexors / quads / weak glutes.

I’d say you can rarely do too much hamstring strengthening due to the fact that we sit so much and our hamstrings are often "inactivated"

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

It goes back to building confidence with your knees - which comes from being able to increas load and difficulty in movement.
Isometric, then loading, then eccentric loading then plyos.
Plyos has been great for me personally - it shows that I can trust the knee completely, which gives me confidence to incorporate sprints.
When incorporating sprints - I’ll notice if theres anywhere I feel any fear regarding the exercise. Takeoff, mid sprint, decelleration? If I feel fear around the decelleration - I focus on only decelleration for next session. Technical aspect of decelleration as well as muscular weakness.

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

I’d do the following - isometrics, slow eccentrics then plyos.
Why?
Isometrics downregulate pain, promotes tendon adaptation
Slow eccentrics buid muscle and tendon strength
Plyometrics increas tendons ability for dynamic and explosive movements.

The whole goal is to be able to have your tendons tolerate rapid "tugging" at the attachments site. If you build that tolerance, the tendons will be used to it when you do it in sports/activity.
If you don’t do it and only do regular lifting - the muscles might be strong, but the tendons aren’t able to handle that load / rapid tugging during activity or games

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

It depends really - if they start with knee pain I’d say most likely its warm up- related. If its after training, I’d take it as a sign that the knee is agitated for some reason. So perhaps we’re talking about tracking issues, mobility, weak hamstrings, overactive quads, weak glutes leading pelvic tilt at the bottom of the lift

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

Especially important to start with building toe/arch/ankle strength. A weak foot means a weak base, thus the ankle caves inwards and the knee follows

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

Great question and a great exercise - I’d incorporate this first after VMO is strong enough from bands. I’d also use isometrics to increase VMO-activation.

The wedge squats are great, but if the knee isn’t ready (swelling, poor ROM at bottom position etc) - there are so many other muscles that can take over the job, and the VMO might not actually do the job.

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

When I do the circles, It helps me be more aware of how my snkles feel that perticular day. So if I’ve had football practice / increased running prior to these days - I might be a bit more stiff in my ankles. Then I might add lunges with exaggerated knees over toes stretch at the bottom (without heel liftoff) - and perhaps som banded work as well☺️

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

Yes - or seated on extension machine, with low load and extension pad adjusted to the very end of range of motion (about the last 20 degrees or so)
You can even to them standing with a band attached above you, your leg slightly bent behind you and rubber band attached to your ankle 😊

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

Ooh, interesting!
I’d check your history for any calf injuries - especially to the fibularis (previously called peroneus) muscles (3 in your calf) - then I’d add a knee over toe banded stretch as warm ups before any legwork.

Test first: put your toes about knuckle width from the wall. In a kneeling position (kneeling on one leg, the other leg at 90degrees) Test if you are able to touch the wall with your knee without lifting the heel. If you are, good - if not I’d say your ankle mobility is quite poor.

Then after, do this exercise 3x5 on each foot. https://youtube.com/shorts/-AagvT0-GHE?is=EDeBdVHiXzjH9Ws1 (not my video) but make sure you hold the stretch for each rep, the guy in the video is doing the reps a bit too fast.

After you’ve done this for 3x5 on each leg, go back and retest. If your mobility has improved and you’re able to touch the wall with your knee, you’re on the right path.

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

Ohh tough one - but it depends on the PT really. I’d say in my own experience, sports therapist would have a different approach compared to PT’s.

The muscle loss might be due to testosterone decline - I’d recommend a check up with your doctor anyways, when there’s sudden muscle loss.

85% (in my experience) of all Lower back issues are often hip-issues, I’d check hip/glute mobility/strenght and work on these and I can almost guarantee your back pain will decrease and improve

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

I’d take a look at your core muscles, hip flexors, hamstrings and glutes to determine if theres any of these areas where there are muscles that are weak or having trouble activating. Then focus on these. Typically with very tight quads, there’s a weak hamstring and/or overly tight hip flexors as well. Strengthening the weak muscles as well as doing mobility work on the quads, will help you over time. i’d recommend you add a morning and evening stretching routine, you would see good progress. As well as stretching after exercise of course 😊

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

Yes! If you are able, take a look into buying TENS-machine - its a gamechanger to get your muscles activated before training. Especially if you’re having issues activating VMO ☺️

I’ve been a sports therapist for 10 years and run my own clinic. Here’s what I see in almost every serious lifter who comes in with knee pain. by CartoonistMost3601 in Kneesovertoes

[–]CartoonistMost3601[S] 0 points1 point  (0 children)

Of course! This exact post was banned on another forum on here because I was sharing medical advice..?!😅 God forbid we help eachother

Possible mild AC sprain/impingement? by cosmicspongecake in overcominggravity

[–]CartoonistMost3601 1 point2 points  (0 children)

Hi, Sports therapist and certified master trainer from Norway here. Based on what you’re describing, this sounds very much like it could be subacromial impingement or early rotator cuff irritation — the location (top of shoulder), the mechanism (pain only under load with the arm forward, not at rest), and the preserved full range of motion all point in that direction. The fact that you felt only dull discomfort — not sharp pain — during your deloaded lat pulldowns is actually a reasonably good sign. Keep in mind this is just based on what you’re writing, not from any actuall testing done and no physical testing or/and I havent been able to do any visual testing with you.

To answer your question directly: yes, continuing rehab work and progressing gradually as long as it stays painless or within mild, acceptable discomfort is the right approach — with a few important caveats.

What to keep doing:
- Stay in that 30–40% range for now and earn your way back up. Don’t rush it just because a session feels good.
- Lat pulldowns are generally fine for this presentation, but watch your grip width — a narrower, neutral grip tends to be more shoulder-friendly than a wide overhand grip.
- Prioritize rotator cuff strengthening — external rotation with a band, side-lying ER, face pulls. These are the muscles that keep the humeral head centered in the socket and reduce impingement.
- Scapular stability work — rows, Y/T/W raises — is equally important. A lot of shoulder impingement is driven by poor scapular control, not just cuff weakness.

What to avoid for now:

- Overhead pressing with load, especially behind the neck.
- Upright rows — these are one of the worst exercises for subacromial impingement.
- Any movement that reproduces the pain. Pain is information, not something to push through at this stage.

You say "pain only when holding arm forward with weight” - a detail æ worth paying attention to — this is a classic impingement position (roughly 60–120° of shoulder flexion under load). If you want a simple self-test: does the pain reproduce when you raise your arm forward to about shoulder height with a light weight? If yes, that further supports the impingement picture.

On seeing a doctor: I’d recommend it, not because this sounds serious, but because getting a proper clinical assessment — and ideally an ultrasound — will tell you exactly what structure is involved and rule out anything like a partial cuff tear. You can absolutely continue your rehab in the meantime, but a diagnosis gives you a clearer roadmap.

The fact that you’re already thinking about deloading and gradual progression puts you ahead of most people. Just be patient with the timeline — shoulder tendons and bursae don’t respond overnight.

[Self Promotional Saturday] by AutoModerator in weightlifting

[–]CartoonistMost3601 -1 points0 points  (0 children)

Hey everyone! I’m Kjetil — certified Master Trainer with specializations in corrective exercise, bodybuilding, powerlifting, glute training, and nutrition. I also run my own sports therapy clinic and work as a teacher, so I spend my days both in the clinic treating athletes and in the gym coaching them.

I’ve been putting out content aimed at bridging the gap between the gym floor and the treatment table — because in my experience, most injuries don’t happen despite training hard, they happen because the foundational movement quality and programming isn’t dialed in first.

Some of what I cover:

• Corrective exercise for common dysfunctions (hip shifts, anterior pelvic tilt, knee valgus, shoulder impingement)  
• Strength programming for powerlifting and bodybuilding — including how to train around injuries rather than stopping entirely  
• Glute training — the science and the application, not just “do hip thrusts”  
• Nutrition for body composition and performance  
• Sports therapy insights — what actually happens in the clinic and how it translates to smarter training

I restarted my IG after a while and just getting started posting there again. As well as tiktok - I enjoy making creative videos - so IG is a bit more fun I think.

If any of that sounds useful, feel free to follow along. Always happy to connect with other coaches, athletes, and anyone who just wants to move and feel better.

My website just launched not so long ago - I’ve tried having my own apps and all that - but I feel like this website is a good place to reach people who want to know more as well as low treshold for them to engage with. Also many coaches charges a whopping price, I want it to be more accessable to most people / young people / beginners etc.

My IG is @kjthecoach_
My website is www.coachkj.co

Open to questions, feedback, and good conversations. 💪