The Best Exercise for KNEE Pain: (Counter-Intuitive)

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well today i have a very special guest um his name is ben patrick and if you have knee pain or back pain or whatever i mean this guy is the guy to learn from he’s known as the knees over toes guy okay so um i’m actually i sign up for his program and i swear my lower back is just feeling incredible so we’re going to talk to him today i mean this guy has orthopedic surgeons critiquing his videos like all positive he has uh coaches of olympic teams talking about his work he has pro athletes physical therapists really impressed with his work so welcome ben uh to this interview well thank you for that intro you’re too kind maybe i can hire you to do my my intros always wait i’m available i’m available to do that look i’ve been a fan for a very long time you’ve done a lot for me so hopefully i can return some value today awesome well today i want to really talk about knee pain because uh your your rehab program is quite remarkable i just want to tell you you don’t know this but um a while ago i had uh my back has been killing me and of course you know in high school i was training incorrectly i was in a wrestler went to wrestle in college and i i did everything wrong and blew out a disc um and ended my whole career and so every time i try to start to put weight you know put like do some deadlifts and things and put a lot of weight on that disc it just blows out for at least two to 14 days so i decided to get an mri and uh nothing showed up no protrusions nothing my back was actually intact so so then i stumbled on your stuff and i started to use your um kind of discoveries on the on the knee but actually for my lower back and you know walking backwards doing the sled backwards oh my goodness did that work like a charm so i want to just pick your brain and share because there’s a lot of people listening right now that have not only knee pain but um they sit a lot they have low back pain and your stuff is just dynamite but i want to first start just like what does it mean uh knees over toes what does that mean so the the reason for the knees over toes name is because a big myth started about 50 years ago of don’t let your knees over your toes and so for me coming up i was always told that but i had disastrous knees and a partially artificial kneecap by the time i was 18 couldn’t play basketball anymore and i never trained with my knees over my toes but the moment you want to step down stairs or jump or land from a jump there’s intense pressure on your knees over your toes and that was the only conclusion that they found 50 years ago is when your knee is over your toes there’s more pressure on your knee but it didn’t determine that was a bad thing it just determined there’s more pressure there so we’ll be able to dive in and look at that’s how you reverse out knee pain is actually by figuring out how to safely apply pressure so you can handle that wow so um i’m sure you know i’ve read your your books and uh um basically the the methodology of how they train us now in high school junior high school college professional i mean it’s just like it’s incorrect it’s totally outdated so you you basically you had some serious knee pain i think early on that led to a surgery and um then you had to kind of like dive do a deep dive to figure this out yourself tell us a little bit about that yeah so my chronic knee pain started about age 12 so i didn’t even quite develop right i worked so hard to be good at basketball in terms of the skills but i just didn’t have the body and i had knee pain starting at 12. so by the time i was in that 18 to 20 range my knees were a mess i had no muscles around my knees to protect them couldn’t play basketball anymore and i already had a i have a dead guy’s meniscus i have a some some kind of plastic substance for a kneecap in one knee um my my quad tendon that even like holds things together had to be surgically repaired that was actually all on my left knee and then my right knee i still kept trying to play basketball even though i didn’t get any college scholarships or anything like that then on my right knee i i was diagnosed with a torn acl had more tears so at this point i was like i was just completely at the bottom with my knees in my mind it ruined my life and at that point i just gave up basketball and was like if i could just figure out how to have healthy knees how to bulletproof my knees and so then i just went on a journey of that and it was kind of fortunate that one side was full of surgeries and the other side was torn up but i didn’t have surgery and i was even though i should have had surgery i was too depressed on i was like no way no more surgery so those two very different knees actually made my journey a lot tougher to work my way out of it because surgeries can leave things really stiff after but then non-surgery leaves it like too loose there’s not it’s not connected so this gave me actually a really good starting ground to figure out a lot about the knees and that is the fundamental principle i figured out is that all the attention on athletes to get faster and jump higher and accelerate forward forward forward we actually are super imbalanced and we’re too weak backward and we don’t get enough training backward and that actually restores the circulation and the strength so that’s the the foundational principle is just how do you get stronger backward you know i just want to bring up a point because a lot of my philosophy is opposite of mainstream which makes total sense so here you’re trying to get forward forward forward and go backwards so um you know yeah i know and i’m doing um i’m not only am i going backwards but i’m doing this i’m pulling the sled up a hill so i’m living on a farm right now and i’m actually using the hill and uh you talk about taking it to the next level pulling a sled up a hill about i don’t know 100 yards that’s the best workout on the planet i mean you get cardio it’s just my knee you know what’s interesting and i want i want you to explain the difference between eccentric and concentric because we’re we’re working like the eccentric muscles and uh there’s there’s less soreness like i’m not getting sore like i would the other way you just want to touch on that just a little bit here’s a good way to explain it simply if someone has seen a backward sled drag and my editor’s amazing he’ll be sending visuals and so we can look at all this on screen but a backwards sled drag would be like the fundamental starting point 200 meters of backwards slight drag now in your case you have a hill plus a slide so let’s not try to envision that yet let’s just envision you’ve got some smooth turf and you’re dragging a sled backward even if i mistakenly loaded the sled with a thousand pounds you’d be unlikely to get hurt it just wouldn’t move whereas if i mistakenly put a thousand pounds on a squat bar and then you bent your knees you’d be almost guaranteed to have catastrophic injury so both of those positions allow you to train the strength of your knees but with the sled there’s way less chance of injury you can also get into a rhythm where you can’t exactly lifting weights you have to be a bit more cautious and take you can’t just like start pumping out and getting into a rhythm so we not only have the safety but we have the circulation kids have this just incredible circulation they can heal everything in their body and as we get older it gets harder and harder to heal our body so that’s the first thing that backward sled starts establishing is it starts strengthening our knees and then the second thing it starts establishing though is the circulation because we also probably have to heal stuff it’s much easier if you’re a kid and you have no injuries you have no pains now you get older you have certain pains and injuries and you’re trying to strengthen so you have this like this dou