Tom Broback
@TomBroback
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An MRI won't fix your knee, but rehab will. Helped 100+ patients heal their knees pain and avoid surgery.
Join 1,200 Young Knees ➡️
Joined October 2018
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Send us removal request.
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Pinned Tweet
I Quit Healthcare To Work With The People Who Need Me Most: Young Knees
For 6 years, I was like every other healthcare worker.
Until I came to a dead end in my journey and had to pivot.
I continue to help people with knee pain.
But in a much different way than I ever dreamed
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Did you stop running because of knee pain?
Morgan was sick and tired of watching her friends race without her.
She needed a plan that didn't involve:
- expensive surgery
- endless doctor visits
- long workouts
Here is how she got back to running:
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Reverse lunges are the best exercises you aren’t doing.
If you want massive quads, do these.
If you want less knee pain, do these.
If you want to be a champion, do these.
You can thank me in 6 weeks.
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Spanish squats are undefeated against knee pain.
You won’t find a better exercise to get your knees feeling like Christmas morning.
Add them in and thank me later.
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Lateral lunges are the secret sauce to stronger knees.
You probably aren’t doing enough of these.
Get you moving side to side.
Light up your groin muscles.
Say goodbye to your knee pain.
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Does your Achilles flare up after every run?
John's used to while training for his last marathon.
He was able to fix this issue without:
• Stopping his running program
• Going to the gym every day
• Taking more medications
Here is what he did to reduce his Achilles pain:
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Patellar Tendon Pain Protocol
Spanish Squat 5x30 seconds
Single Leg Bridge on Foam Roller 3x30 seconds
Lunge Isometric Hold x3 mins
Single Leg Stance with Opposite Hip Flexion x3mins
Daily until better.
Works like a charm.
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Tendons NEED load (bodyweight, dumbbells, kettlebells, barbells, literally any kind of weight).
Tendons don't need more ice, tape, rest, massage, needles, bands, straps.
Tendon issue? LOAD the tendon.
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The 10 best options for getting out of knee pain:
1. Reverse Lunges
2. Spanish Squats
3. Single Leg Box Jump
4. Single Leg RDL
5. Single Leg Bridge Iso
6. Split Squat Iso
7. Drop Jump to Vert Jump
8. Rear Foot Elevated Split Squat
9. Lateral Lunge - Slider
10. Step Back MB Slam
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High school athletes:
You have the rest of your life to master yoga, train for marathons, compete in CrossFit and look like a body builder.
From 13-22, train like an athlete.
Your future self will thank you.
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Noah’s knee was preventing him from reaching his goals.
He wanted to run but couldn't because of pain.
He needed:
-Challenging, pain free exercises
-The why behind his knee pain
-No injections or pain killers
In 6 weeks, his knee stopped hurting. Here’s how:
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My thoughts on strength training in 2021:
Unilateral work is often too light.
Bilateral work is often too slow.
Rotational work is often too heavy.
Frontal plane work is not enough.
Plyos need more intensity, less volume.
More timed sprints.
#growthmindset
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Does your Achilles flare up after every run?
John's used to while training for his last marathon.
He was able to fix this issue without:
• Stopping his running program
• Going to the gym every day
• Taking more medications
Here is what he did to reduce his Achilles
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Tendons NEED load (bodyweight, dumbbells, kettlebells, barbells, literally any kind of weight).
Tendons don't need more ice, tape, rest, massage, needles, bands, straps.
Tendon issue? LOAD the tendon.
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What are you supposed to do when you pull your hamstring?
Rest? Ice? Do nothing?
If you follow me long enough, you know those aren’t the answers (unless you want to be on the couch watching reruns of The Office all winter).
But what is?
Here is what I have my clients do:
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The Seven S's To Knee Rehab
🔹Spanish Squat
🔹Single Leg Wall Sit
🔹Single Leg RDL
🔹Supine Eccentric Hamstring Curl
🔹Single Leg Pogo
🔹Single Leg Bridge
🔹Split Squat Iso
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I went to college for seven years to get my doctorate in physical therapy. I lead over 2,000 in person visits last year and helped 50+ online clients get rid of their knee pain. Here are 50 lessons you can apply to your own knee rehab:
1. Squats are friends, not foes
2. Spanish
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The 7 S's to Knee Rehab:
🔹Spanish Squat (Quads)
🔹Single Leg Wall Sit (Quads)
🔹Split Squat Iso (Quads)
🔹Single Leg RDL (Hamstrings)
🔹Supine Hamstring Curls
🔹Single Leg Bridge (Glutes)
🔹Single Leg Pogos (Calf/Achilles)
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Tendons NEED load (bodyweight, dumbbells, kettlebells, barbells, literally any kind of weight).
Tendons don't need more ice, tape, rest, massage, needles, bands, straps.
Tendon issue? LOAD the tendon.
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Single leg wall sits are 16 million times better than double leg wall sits.
Less time, better quad pump, less knee pain.
Add these in daily for a faster recovery.
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Chronic Meniscus Tear Rehab
🔥Isometric Phase 🔥
🧵:
1. Split Squat - 3 minutes each side (yeah, I know it's brutal)
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School soccer season ends today.
"So, when does club start?"
Tomorrow.
"And how long does it go?"
Until school soccer starts next fall.
Model. Broken.
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To grow juicy quads >> Reverse Lunges
To build chiseled calves >> Single Leg Heel Raises
To create flexible groins >> Dumbbell Lateral Lunges
To maintain strong glutes >> Single Leg Deadlifts
To keep healthy hamstrings >> Single Leg Bridges
To bounce like Bugs Bunny >>
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Helped a basketball player with a meniscus tear who was afraid he wouldn't be ready for the season.
No injections.
No surgery.
No 2 hour workouts.
Just a simple 6 week program.
Here is what we did (bookmark this for future reference):
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Last Two Years:
-Left stable PT job (burned out)
-Started online business (failed)
-Joined new company (didn’t work out)
-Took advanced board test (failed)
-Went on unemployment (wow)
-Did Shipt (Yes, Shipt)
-Internship (unpaid)
-Now I work here 👇👇👇
Keep Chopping Wood.
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If you hurt your back deadlifting, you should practice deadlifting in rehab.
If you hurt your knee squatting, you should practice squatting in rehab.
If you hurt your wrist doing burpees, you should stop doing burpees and find a new exercise.
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Knee Pain Protocol
Single Leg Wall Sit 3x30s
Single Leg Bridge 3x30s
Lunge Isometric Hold x3 mins
Single Leg Stance with Opposite Hip Flexion x3mins
Daily until better.
Works like a charm.
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Tendons LOVE load (bodyweight, dumbbells, kettlebells, barbells, literally any kind of weight).
Tendons don't need MORE ice, tape, rest, massage, needles, bands, straps.
Are you having tendon pain?
LOAD the tendon.
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Icing your ankle sprain is like taking batteries out of the smoke detector when it’s going off.
Short term thinking, long term consequences.
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High school athletes:
You have the rest of your life to master yoga, train for marathons, compete in CrossFit and look like a body builder.
From 13-22, train like an athlete. Your future self will thank you.
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"My knee hurts and I have no idea where to start."
Most people excel with this formula:
⚡️ Single Leg Wall Sit 3x30s
⚡️ Single Leg Bridge 3x30s
⚡️ Lunge Isometric Hold x3 mins
⚡️ Single Leg Stance with Opposite Hip Flexion x3mins
Daily until better.
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Patellar Tendon Pain Protocol
Spanish Squat 2x45 seconds
Single Leg Bridge on Foam Roller 2x40 seconds
Lunge Isometric Hold x3 mins each side
Daily until better.
Works like a charm.
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Oliver wanted to quit running forever.
He could never get more than a few miles without his Achilles starting to hurt.
Desperate for a solution, he turned to me for help.
Here is what I had him do:
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Squash your Knee Pain 💯
Spanish Squat 2x45 seconds
Single Leg Bridge 2x45 seconds
Isometric Lunge x3 minutes
Single Leg Balance x3 minutes
Daily until better.
Works like a charm.
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If your doctor orders ultrasound treatment for your rehab, find a new doctor.
If your therapist uses ultrasound treatment for your rehab, find a new therapist.
Ultrasound treatment is a scam.
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Knee Pain Protocol
⚡️ Single Leg Wall Sit 3x30s
⚡️ Single Leg Bridge 3x30s
⚡️ Lunge Isometric Hold x3 mins
⚡️ Single Leg Stance with Opposite Hip Flexion x3mins
Daily until better.
Works like a charm.
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Meniscus Tear Rehab
Phase 1 - Basecamp 🏔️
🧵:
1. Iso Split Squats (you thought I would forget this one)
x3 minute hold each side
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Hamstring Strain Protocol
Single Leg Bridge Isometrics 2x40 seconds
Active knee flexion + Active hip extension x50 each Copenhagen Variation 2x40 seconds
Repeat multiple times per day until better.
Works like a charm.
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High school athletes:
You have the rest of your life to master yoga, train for marathons, compete in CrossFit and look like a body builder.
From 13-22, train like an athlete.
Your future self will thank you.
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I guarantee you aren't doing enough lateral lunges.
If you want strong glutes, do these.
if you want strong quads, do these.
If you want your knee pain to go away, do these.
Thank me come spring time.
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Reverse lunges are the kryptonite to knee pain.
Stronger knees, stronger hips, less pain.
It’s a slam dunk for you.
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❌ Ice + Ibuprofen
✅ Isometrics + Active Range of Motion
Which injuries?
All injuries.
Simple, but not easy.
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Patellar Tendon Pain Treatment
Single Leg Wall Sit 2x45 seconds
Single Leg Bridge on Foam Roller 2x40 seconds
Iso Split Squat Hold x3 mins
Single Leg Stance with Opposite Hip Flexion x3mins
Works like a charm.
Credit:
@jake_tuura
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Don't squat for 6 more months.
But you can do everything else.
Even play the sport.
Which involves squat like movements.
If you are getting advice like this, you need better counsel.
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Cupping doesn't fix you.
KT tape doesn't fix you.
Heat packs don't fix you.
Ice packs don't fix you.
Biofreeze doesn't fix you.
Gameready doesn't fix you.
Dry needles don't fix you.
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Current healthcare problem
#326
:
Athlete goes to doctor for knee pain.
Doctor tells athlete to rest and ice for 2 weeks.
After 2 weeks, athlete still has knee pain.
And missed 4 games because of poor advice.
The rest and ice model needs to go away.
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3 exercises I wish high school athletes did more:
Sprints.
Trap bar deadlifts.
Med ball throws.
I think I would see a lot less back pain if they trained this way.
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6 powerful exercises to improve your knee pain with squatting:
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Health insurance companies get more $$$ per visit than the physical therapist actually providing the treatment.
Time to blow it up.
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10-80-10 Rule
10% will love you
80% are indifferent
10% aren’t going to like you
The 10% you choose to focus on will determine a lot in your life
@SteveJonesSPK
@TFConsortium
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42 year old runner today:
“My knee pain went from an 8 to a 1 with this.”
Do more Spanish Squats when your knees hurt.
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Meniscus Repair Rehab
Phase 1 // Non-Weight Bearing
🧵🧵🧵:
1. Tall Sitting SLR - 5 second holds until fatigued
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"My knee hurts and I don't know what to do."
Lucky for you, I made a list of the top 15 strength exercises I use for knee pain.
Sets and reps included.
I will DM you this list if you like this post and comment "knee pain".
(Must be following)
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Ankle Sprain Protocol
Ankle ISOs ALL Directions 5x10s each
Ankle Circles x50
Single Leg Balance x3 mins
Single Leg Heel Raises x25
Repeat multiple times per day until better.
Works like a charm.
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10-80-10 Rule
10% will love you
80% are indifferent
10% aren’t going to like you
The 10% you choose to focus on will determine a lot in your life
@CoachJonesKHS
@TFConsortium
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If your therapist ices you after every session, they are decades behind in the research and not providing the best possible care for your injury.
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My thoughts on strength training in 2021:
Unilateral work is often too light.
Bilateral work is often too slow.
Rotational work is often too heavy.
Frontal plane work is not enough.
Plyos need more intensity, less volume.
More timed sprints.
All the same for 2022.
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Chronic Meniscus Tear Rehab Program
(Intermediate Version)
🧵🧵🧵:
1A. Spanish Squat - 3x40 second holds
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Six weeks of reverse lunges are the best medicine for your knee pain.
Grab a few dumbbells and get to work.
Pain free by the Super Bowl.
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Best exercise in the game.
Squat it, hold it, load it, do it every morning, do it every night.
Change your knee pain forever.
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If you hurt your back deadlifting, you should practice deadlifting in rehab.
If you hurt your knee squatting, you should practice squatting in rehab.
If you hurt your wrist doing burpees, you should stop doing burpees and find a new exercise.
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Meniscus Tear Rehab
Phase 2 - Ascension 🏔️
🧵:
1. Isometric Spanish Squat Goblet Hold
One rep for max time (good luck)
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Stop your knee pain:
-without going to the doctor
-without living in the gym
-by doing 3 workouts per week
-each workout <15 minutes
I’ve used this formula with over 100 clients the last 2 years. It works.
Thread 🧵:
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Does your doctor lift weights?
Does you dietitian lift weights?
Does your physio lift weights?
Take fitness advice from people who lift weights.
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The benefits of isometrics for your knee pain outweigh the benefits of icing your knee by 16 billion to 1.
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Chronic Knee Pain
Basecamp Phase 🏔️
🧵:
1. Iso RFESS (and you thought iso split squats were tough?)
2x40 seconds
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Overrated:
✅ Nordics
✅ Therabands
✅ Squat Racks
✅ BOSU balls
✅ Burpees and crunches
Underrated:
💥 SL Squats
💥 SL RDLs
💥 Sprinting
💥 Landmine press
💥 Med balls
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The 7 S's to Knee Rehab:
Spanish Squat (Quads)
Single Leg Wall Sit (Quads)
Split Squat Iso (Quads)
Single Leg RDL (Hamstrings)
Sliders - Lateral Lunge (Adductors)
Single Leg Bridge (Glutes)
Single Leg Pogos (Calf/Achilles)
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Has knee pain forced you to hang up your running shoes?
Craig was distraught he couldn't run anymore.
He needed a program that involved:
-running without knee pain
-short workouts from home
-answers to his questions
Here is how he got back to running:
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We need better education on:
✅ lactic acid
✅ RICE protocol (hint: It’s dead 💀)
✅ Sports performance vs personal training
✅ proper footwear
✅ hydration
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10 movements you should master to help improve your knee pain:
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Me: "How long is basketball season?"
Injured Athlete: "School ball is October-March, AAU is April -July, Fall ball is August-October"
Me: " So, no months off?"
Injured Athlete: "Yeah."
Me: "How often do you lift?"
Injured Athlete: "We don't"
🤔
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Helped a soccer player with knee pain who was afraid he wouldn't be healthy for the season.
No surgery.
No medications.
No crazy workouts.
Just a simple 3 phase system.
Here is what he did (you are going to want to save this):
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Soccer player with chronic knee pain
Basecamp Phase 🏔️
🧵:
1. Isometric Spanish Squats
2x40 seconds
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My favorite exercises for knee pain:
🧨 Single Leg Bridge Iso
🧨 Split Squat Iso
🧨 Lateral Lunge Slider
🧨 Single Leg RDL
🧨 Reverse Lunge
🧨 Spanish Squat
🧨 1 Leg To 2 Leg Box Jump
What else would you add?
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Eccentric hamstring curls will humble you to the 100th degree.
Drop down to single leg, and you will be praying for these to be over.
But your knee pain will go away.
Sounds like a good deal to me.
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Shoulder external rotation isometrics have improved my clinical outcomes by 77.4%.
Wild what 3 minutes of ISOs can do for a cranky shoulder.
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"My shoulder hurts and I have no idea what to do?!?"
Is this you?
Here is where I start with most people:
Isometric external rotation at doorway 10x10 seconds
Isometric extension at doorway 10x10 seconds
Repeat 2x/day for 2 weeks.
My mentor taught me this and it is wicked.
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Best exercise in the game.
Squat it, hold it, load it.
Change your knee pain forever.
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Chronic ACL Tear Rehab
Basecamp Phase 1.0 🏔️
🧵:
1. Knee Extension PROM. - 60 mins per day
(This is the easiest exercise I will ever prescribe - it's basically sleeping)
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The 7 S's to Knee Rehab:
🔹Spanish Squats
🔹Single Leg Box Jump
🔹Single Leg Bridge - Foam Roller
🔹Single Leg Heel Raise Iso
🔹Split Squats
🔹Single Leg DB Deadlifts
🔹Single Leg Wall Sit
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Isometric Playbook - Basecamp Phase 🏔️
🔥 Calf Iso Workout 🔥
🔹Single Leg Heel Raise
🔹Single Leg Heel Raise - Bent Knee
🔹Single Leg Heel Raise - KB
🔹Single Leg Heel Raise - Bent Knee KB
🔹Seated Double Leg Heel Raise
🔹Seated Single Leg Heel Raise
2-4 sets of 30-40 seconds
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Cupping doesn't fix you.
KT tape doesn't fix you.
Heat packs don't fix you.
Ice packs don't fix you.
Biofreeze doesn't fix you.
Gameready doesn't fix you.
Dry needles don't fix you.
You fix you.
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Rear Foot Elevated Split Squats are the ultimate lower body exercise.
Strength, control, balance, power.
Fantastic for obliterating knee pain.
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"My knee hurts and I don't know what to do."
Lucky for you, I made a list of the top 15 strength exercises I use for knee pain.
Sets and reps included.
I will send you this list if you like this post and comment "knee pain".
(Must be following)
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In a boot? Go lift.
In a cast? Go lift.
These aren’t excuses to avoid the weight room.
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In a boot? Go lift.
In a cast? Go lift.
These aren’t excuses to avoid the weight room.
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You can’t prioritize an athlete’s health with 6 am workouts.
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Current healthcare problem
#441
:
Athlete has knee pain with stairs.
Athlete goes to doctor.
Doctor injects cortisone, takes an unnecessary x-ray and prescribes 3 weeks of rest + RICE.
3 weeks later, athlete still has knee pain with stairs.
And $600 less in bank account.
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Summary:
Monday Workout
-KB Swings 2x12
-Single Leg Bridge Iso 3x30 seconds
-Split Squat Isos x3 minutes
Wednesday Workout
-Single Leg Box Jump 2x4
-RFESS 2x8
-DB Lateral Lunge 2x8
Friday Workout
-Drop Jump to Vertical Jump x8 reps
-DB Reverse Lunge 2x8
-Single Leg RDL 3x6
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2010 HS FB player
- Strength is king
- Max bench press
- Max back squat
- Static stretch before games
- More is always better
- Less distractions
2020 HS FB Player
- Speed is king
- 40 yard times
- RPR/dynamic warmup
- Mass Specific Force
- Better is better
- More distractions
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Everyone has a plan until the kid shows up to work out in crocs.
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"My shoulder hurts the most when I sleep on that side."
Is this you?
Try this:
Isometric external rotation at doorway 10x10 seconds
Isometric extension at doorway 10x10 seconds
Repeat 2x/day for 2 weeks.
My mentor taught me this and it is wicked effective.
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There is as much evidence that ice speeds up recovery as there is for Red Bull giving you wings.
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