Fin Creighton
@FinCreighton
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🦿🔜🦵I help individuals who weren't able to get rid of their knee pain whilst using conventional rehab methods | Back to rugby after complicated knee surgeries
Get Out Of Knee-Pain
Joined January 2012
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Send us removal request.
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Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
10
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Are you enjoying living with knee-pain?
Do you think that your knee-pain will just go away in the future?
By the end of this thread you will have more knowledge than 99% of people so you can rebuild your knees for longevity🦿➡️🦵🧵
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Frustrated that your physio exercises aren't helping your knee?
- Rest & Ice?
- Banded work?
- Box Squats?
- Hip Thrusts?
Here's a breakdown of what to do instead... 🦿▶️🦵 🧵 (SECRET at
#4
)
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Justin, one of my clients, was 15kg overweight and had chronic knee pain, here’s exactly what he did to lose the weight and rebuild his knee 🦿▶️🦵🧵
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After my knee reconstruction I had chronic knee pain for over a year.
I went to my surgeon who told me I'd have to live with the pain the rest of my life, or have another operation.
I said screw that, searched for a solution, and fixed my knee.
Here's how I did it: 🦿▶️🦵🧵
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If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
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Are you getting frustrated with a lack of progress with your knee rehab?
Here is my 6 step method:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
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If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
5
5
169
Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Here are the four key areas that helped me to unlock and rebuild my knee 🦿➡️🦵 🧵
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One of my clients was 15kg overweight and had chronic knee pain, here’s exactly what he did to lose the weight and rebuild his knee 🦿▶️🦵🧵
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The worst thing you can do for your knee pain is just rest, ice, pain-killers and do absolutely nothing.
If you want to recover quicker from knee injury then stop just resting and icing...
Here's 3 things you should do instead 🦿▶️🦵 🧵
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Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in discomfort and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
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Are you happy with how strong your quads are to support your knee?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
4
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Is knee pain taking over your life? How's your rehab?
Here is a 6 step method:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
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Before rupturing my ACL, MCL, tearing my meniscus and suffering from chronic knee pain, I had never done this...🚫
Now, if I could only do one leg exercise for the rest of my life it would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
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If you're still struggling with knee pain, you clearly don't understand this concept 🦿▶️🦵🧵
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Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
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After reconstruction of my ACL, MCL and meniscus repair, I had chronic knee pain and struggled with range of movement for over a year.
Now I'm pain-free and am stronger than I have ever been before, because I addressed these five areas 🧵
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If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
1
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Struggling with knee pain?
You need to be training your knee directly.
This thread will look at my no.1 knee dominant exercise to help you start rebuilding your knee 🦿▶️🦵 🧵
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Resting and icing your knee is actually slowing down your recovery.
Here is what you probably aren't doing to speed up your recovery 🦿▶️🦵🧵
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In this thread I will show you how to say goodbye to your knee-pain for good...
- How
- Why
Using ATG Principles🦿➡️🦵🧵
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After reconstruction of my ACL, MCL and meniscus repair, I had chronic knee pain and struggled with range of movement for over a year. Now I'm pain-free and am stronger than I have ever been before, because I addressed these five areas 🧵
1
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How bad is your knee pain?
In this thread, I’m going to share with you what I wish I had known sooner about knee pain and the healing process 🦿▶️🦵🧵
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Not happy with the progress of your knee pain from your physio work?
- Rest & Ice?
- Banded work?
- Box Squats?
- Hip Thrusts?
Here is what you can try instead... SECRET at
#4
🦿▶️🦵 🧵
1
1
50
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
2
0
50
Rebuilding your knee can seem like a complex and never ending process.
I've experienced it first hand.
Here are the only 3 steps you need to know to make the process less complicated for you🦿▶️🦵 🧵
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Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
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4. Strengthen the knee INTERNALLY
This is the secret that no-one talks about.
Strengthen the knee's ligaments, tendons, connective tissue.
You do this by training the knee through a full range of motion.
NO-ONE TALKS ABOUT THIS‼️
IT'S NOT JUST ABOUT HAVING STRONG MUSCLES‼️
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0
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Unstable Knee?
Is your knee pain from an unstable knee?
Here's the best way to stabilise your knee 🦿➡️🦵🧵
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3. Quad focus > Glute focus
Physios and PTs focus on glute based strength work
- Box Squat
- Leg Press
- Glute Bridge
We want exercises that EMPHASISE the knee
- Poliquin Step Up
- Slantboard Squats
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The Poliquin Step Up
You want to be progressively placing more load through the knee to build knee strength.
The Step Up allows you to do that.
Developing knee stability by strengthening;
- VMO
- Ligaments
- Tendons
(yes your tendons and ligaments can grow like muscles can)
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"100 steps backwards is worth a 1000 steps forward"
@kneesovertoesg
This might be the start to rebuilding your knees, like it was for me.
If you feel hopeless in your knee pain journey, give backwards walking a chance…
It may just change your life
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1. You've probably been told to Rest, Ice, Compress & Elevate your knee (R.I.C.E).
Throw that idea out the window.
Instead, maximise blood flow to the knee 🩸
This flushes nutrients to the knee
- Reducing pain
- Speeds up healing
Backwards walking transformed my knee pain.
3
1
19
Is knee pain taking over your life? Perhaps it is time to re-think your rehab?
Here is a 6 step method to get rid of your knee pain:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
4
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Yesterday I had the pleasure of playing alongside some old mates in memory of Tommy Dann - a true mentor and friend.
I’ll be forever grateful for everything he taught and everything he gave.
@LeysSport
@LeysCambridge
#xaipete
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REVERSE SLED
After my first sled session I had instant relief from the pain in my knee that I had been suffering with daily since the injury.
I felt like a different person.
Just from 10 minutes of sled work!
Read on to find out why...
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1/ The key to healing is blood flow.
Resting won't improve that.
You need to bring nutrient-rich blood to the knees, and the answer is movement.
Start with something simple like backward walking... it's a game-changer.
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3) Building strength in his VMO
The VMO, or Vastus Medialis, is a muscle located in the front of the thigh. A weak VMO is often associated with knee pain.
Here’s a simple exercise he progressed over time to strengthen his VMO:
1
0
18
Everything you've learned about knee rehab is WRONG...
If it were right, you'd already be pain-free!
Here's what you should do instead (free program at the end)🦿▶️🦵 🧵
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Poliquin Step Ups are also great for muscle imbalance correction.
When recovering after surgery I added an extra set on my injured side, every session.
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Right, so picture this: Early morning, putting together my new Mobility Box from
@atgexercise
(massive thank you to
@kneesovertoesg
for sending it my way) and our dog, Reggie, decides it's the perfect time for hide and seek.
Without us noticing, he'd nipped off somewhere.
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1. Reverse out of knee-pain!
HOW? Reverse Sled or Backwards Treadmill
WHY?
- Safe
- Increases circulation to the knee
- Legs ready for session
Reduces pain and increases healing ✅
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Fed up of your knee pain not improving despite multiple physio appointments?
Standard physio knee rehab doesn't work for everybody.
Here are 7 exercises,
@atgexercise
syle, you can swap for better results 🦿▶️🦵🧵
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2) Improving his mobility
Knee pain often stems from poor mobility above and below the knee. His limited range of motion put additional stress on his knee.
Here are a few exercises he did:
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Backwards walking is a short range, concentric only movement.
What this means is you won't cause a lot of tissue damage or put the joint under high pressure.
Therefore, you can train sled at high volume and high frequency even if you have chronic knee pain or are injured.
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If you've got knee pain, and you are struggling with where to start...
Here are 3 things you can begin doing to set you up for a successful recovery 🦿▶️🦵 🧵
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1) Increasing blood flow
We did this by doing a minimum of 10 minutes backwards walking per day.
As his knee pain began to reside, he upped this to 20 minutes per day - great for his knee-pain, cardio and weight-loss
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Once your quad and knee is completely pumped up, you are then better placed to get into exercises that strengthen the knee directly.
These types of exercises knee-dominant but you shouldn't do them with pain or warming up the knee's connective tissue before hand.
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Reverse sled work will maximise blood flow to the working area (knee) which means:
- You will speed up the bodies natural healing process
- Experience relief from pain (no more pain killers)
- Better equipped to do a session
2
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6/6 Surrounding Muscles
Finally, knee health isn't just about the knee itself; you need to build strength above and below the knee.
Start training these areas more seriously;
- Calves
- Tibs (muscle on front of the shin)
- Hip Flexors
1
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It is coming up to 12 weeks since one of my clients reached out to me for help.
Struggling with knee pain, low-back pain and also some shoulder issues.
Frustrated that he wasn't able to be playing tennis and go for runs with his friends.
Here's what changed... 🧵
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Are you frustrated with the lack of improvements with your knee-pain from traditional physio?
Here are 7 exercises you can swap for better results 🦿▶️🦵🧵
1
1
14
1/6 Blood Flow
Start by directing blood flow to the knee with exercises like banded knee extensions or sled pulls.
This transformational step will instantly help with pain and speed up the healing process
2
0
14
4. Strengthen the knee INTERNALLY
This is the secret that no-one talks about.
Strengthen the knee's ligaments, tendons, connective tissue.
You do this by training the knee through a full range of motion.
NO-ONE TALKS ABOUT THIS‼️
IT'S NOT JUST ABOUT HAVING STRONG MUSCLES‼️
1
1
13
I spent multiple £thousands and over a year trying all sorts of advice from various physios, only for my knee-pain to progressively worsen, leading to a second operation
In this 🧵, I’m going to show you what I learned to strengthen the knee itself... 🦿▶️🦵
2
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15
Forget everything you know about physio and knee rehab because it's clearly not working...
Here is exactly what I did to get rid of my knee pain after 2x knee surgeries and being told I'd never get back to sport again 🦿▶️🦵🧵
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@atgexercise
4. Train the knee directly
I believe this is the No. 1 factor that got me back to rugby after being told I NEVER would.
Pre-op I thought my knees were strong from years of heavy squats, deadlifts & leg press.
Post-op I trained my knee ligaments and tendons directly.
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How To Not Hate Leg Day...
AND Improve your Knee Pain
A Four-Step Workout:
1
1
12
Sick of being told to rest or avoid exercise because of knee pain?
Let's get those knees rebuilt 🦿▶️🦵
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4/6 Long-range Exercises
The ATG split squat is a game-changer, directly training the VMO (key stabiliser of the knee) and strengthening the knees connective tissue, tendons, and ligaments.
(Yes, your tendons and ligaments can be strengthened)
1
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2. Build strong foundations
How? Tibialis raises, Hip Marches, Nordics
WHY?
- Often disregarded in typical strength training
- Weak areas from under use in day-to-day life
- Fundamental role in supporting the knee
1
0
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3. Stretch-Strength
Getting stronger through a full range of movement
How? ATG Split Squat, Jefferson Curl, RDL
WHY?
- Improve your mobility AND strength
- Strengthen the knee itself
- You have tight hips and lower back
1
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@kneesovertoesg
If you want my FREE eBook which gives you a full 5 day program and details on how to REBUILD your knees, comment 'ebook' down below.
If this post was useful then please:
- Share this thread to help someone else 😊
- Follow me
@FinCreighton
for more 🦿▶️🦵
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Knee pain?
Standard physio 'knee' rehab doesn't work for everybody.
Here are 7 exercises you can swap for better results 🦿▶️🦵🧵
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1/ First, you want to start bringing blood flow to the knee through movement.
Blood flow carries nutrients, and this speeds up the healing process.
Movement is the what drives the blood flow and nutrients to the injured area.
Backwards walking is a great place to start.
2
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15
4. Knee Strength
HOW? Poliquin Step-ups, ATG Split Squats, VMO Squats
Why?
- Your knee's ligaments, tendons, connective tissue can be strengthened (just like muscles can)
- You've likely never strengthened your knee before
- Strong knee = more longevity
1
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Thank you to the first 1,000 of you for showing support!
Over the last few months I have been writing a book on everything I wish I knew when I was recovering from my knee surgery first-time round.
I'm giving away 50 copies for FREE as a thank you 😊
RT (and follow) to enter🧵
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Traditional rehab overlooks one crucial element - Strengthening the knee joint
This is likely why you still have knee pain
Here is what you need to do...🦿▶️🦵 🧵
4
1
12
Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
1
0
11
2/4 Back of the knee
This often gets overlooked, but hamstring mobility is crucial for unlocking knee-pain.
Use an exercise like elephant walks, gradually working your way to performing them on flat ground for deeper stretches
1
3
11
1/6 Blood Flow
Start by directing blood flow to the knee with exercises like banded knee extensions or sled pulls.
This transformational step will instantly help with pain and speed up the healing process
1
0
10
@atgexercise
1. Build a Strong Foundation
Strong Calves AND Tibialis.
Post-op when I focused on getting STRONG below my knee pain began to disappear.
Strong foundations are shock absorbers for the knee.
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12
4/4 Inside of the knee
To ease the inside of the knee, this wall groin stretch is your go-to. As your flexibility improves, gradually widen your stance for increased mobility.
1
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Imagine significantly improving your knee pain with just one exercise. Curious?
Like this post and follow my account
@fincreighton
I'll share the game-changing exercise you've been missing to conquer your knee pain.
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Strengthen the knee's ligaments, tendons, connective tissue.
You do this by training the knee through a full range of motion.
NO-ONE TALKS ABOUT THIS‼️
IT'S NOT JUST ABOUT HAVING STRONG MUSCLES‼️
3
0
11
I have put together a FREE 5 day knee program to help you implement these steps and begin rebuilding your knee on your own.
Repost & Comment the word 'RANGE' and I'll send it your way (must be following)
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4) Strengthening his knee internally
He had never trained his knee's ligaments, tendons, connective tissue before.
This is a crucial part of rebuilding his knee for longevity.
Here is a great way to do this:
2
0
11
1. You've probably been told to Rest, Ice, Compress & Elevate your knee (R.I.C.E).
Throw that idea out the window.
Instead, maximise blood flow to the knee 🩸
This flushes nutrients to the knee
- Reducing pain
- Speeds up healing
Backwards walking transformed my knee pain.
1
1
12
2/ Overtime, your ability to move through a greater range will improve.
You could progress to something like a flat ground Poliquin Step-Up
1
2
14
5/6 Back of the knee
Don't forget behind the knee!
Get strong and mobile hamstrings with an exercise like a Jefferson Curl.
This is a crucial part of your journey to rebuilding your knee
1
0
10
3/ The quicker you can start to strengthen that range (so long as it isn't causing pain), the faster you can progress and get back to full health.
Your next step could be something like assisted ATG split squats to further restore range of movement and strength in the knee.
1
1
14
4) Strengthening his knee internally
He had never trained his knee's ligaments, tendons, connective tissue before.
This is a crucial part of rebuilding his knee for longevity.
Here is a great way to do this:
1
0
9
6/6 Surrounding Muscles
Finally, knee health isn't just about the knee itself; you need to build strength above and below the knee.
Start training these areas more seriously;
-Calves
- Tibs (muscle on front of the shin)
- Hip Flexors
1
0
10
If by reading this thread you have;
- Learnt something new 🤯
- Noticed the regressions & progressions so you can start implementing them into your own training 🏋️
Then please;
- Follow me
@fincreighton
for more 🦿▶️🦵
- Repost this thread to help someone else 😊
2
0
9
Blood flow is medicine for the joints and the connective tissue.
In this 🧵, I’m going to share with you what I wish I had known sooner about knee pain and the healing process.
1
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8
Then lengthening my hamstrings and opening up the back of the knee with elephant walks and Jefferson curls
1
0
9
@atgexercise
2. Build Strength Whilst Improving Mobility
Pre-injury I did heavy lunges and squats but only ever to 90 degrees.
I constantly felt tight and my knees ALWAYS hurt..
Post-op I built strength through a full range of movement but never worked through pain.
Progress over time.
1
0
10
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
2
0
9
2/6 Short-range Exercises
Once you've established good pump in the legs, you want to move to short-range exercises.
Step-ups are perfect for this, building strength in the VMO
1
0
9
Are you getting frustrated with a lack of progress with your knee rehab?
Here is my 6 step method:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
1
1
9
Next, addressing the tight areas above the knee, working on tight hips and quads with something like a pigeon push-up, and couch stretch
1
0
9
2. Build local muscle STRONGER THAN BEFORE INJURY
Particularly the VMO (pictured below)
Physio protocol want you to get about 90% as strong as you were pre-injury🤦♂️
If you got injured at the old 100% then how is being WEAKER than PRE-injury going to protect you from RE-injury?
2
0
9
Everything you've learned about knee rehab is WRONG...
If it were right, you'd already be pain-free!
Here's what you should do instead (free program at the end)🦿▶️🦵 🧵
1
0
9
3) Building strength in his VMO
The VMO, or Vastus Medialis, is a muscle located in the front of the thigh. A weak VMO is often associated with knee pain.
Here’s a simple exercise he progressed over time to strengthen his VMO:
1
0
8
Poliquin Step Ups are also great for muscle imbalance correction.
When recovering after surgery I added an extra set on my injured side, every session.
1
1
9
Thank you for reading this far.
Reply 'REBUILD' if;
Your knee-pain is ruining your life and you are ready to take action by rebuilding for longevity.
I'll send you a 5 day program to get started (must be following)🦿▶️🦵
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2. Building from the ground up, strengthening below the knee, with tib raises, and calf raises
1
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4/ Hip and Low Back Health
Whilst strengthening the knee joint you are simultaneously lengthening and strengthening your back hip flexor muscle.
Just this benefit on it's own can be a game changer for so many due to the hours of sitting down that causes tightness in the hips.
1
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