Thread by @SteHaller

Thread:
1. If you sprint (uphill of course @GuruAnaerobic ), jump or squat and get problems with your knees like jumper’s knee or baker’s cyst listen up.
Here’s your remedy which costs basically nothing and you can build it yourself.

2. Usually the problem is not overtraining, like most doctors will tell you, but muscular disbalances.
In all my 20 years of olympic weightlifting and now sprinting, jumping, etc. I regularly suffered from jumper’s knee and baker’s cyst.

3. I tried everything. Ice therapy, injections, physical therapy, surgery. Nothing really helped.
Most doctors just told me to stop weightlifting.
An already retired physical therapist showed me how to cure my knee problems.

4. In sports where speed and strength is important it happens very often that you develop a muscular disbalance in your quads.
The inside of your quads (red arrow) gets too weak compared to the outside of your quads.

5. Now your patella gets pulled to the outside when you contract your quads which can cause jumper’s knee, baker’s cyst or all kind of knee problems.

6. Here is the tool to cure your muscular disbalance:

7. Stand on it and put all your weight on the forefoot but always stay in touch with the ground with the toes of the back foot. Your feet need to be in line. If you hit the floor with the edge of the plank move it back up by contracting your leg muscles.

8. If you do it the right way the weak parts in your quads should get tired pretty quick (burning). Do it as often as you can and do both legs.
I forgot about this exercise until I got a baker’s cyst the size of almost a tennis ball recently from too much sprinting.

9. After 5 days of working out on the plank for 10 min twice a day it was gone.