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Managing pain after Poliquin Step Up exercise


  1. Megan Starling, [30/05/2023 18:06]

Wondering if anyone has any insight— with my poloquin step up, I don’t experience any pain while performing the exercise but oftentimes afterwards, or even the day after I will. 

It’s just that exercise. I can split squat, pistol squat, jump off 10 foot cliffs on my snowboard, ATG squat no problem. The only other thing that causes me pain afterwards is when I skateboard a ton (I get pain afterwards with the leg I push with). Any thoughts? Is that normal? 

I’ve torn everything in my knee besides one ligament so that might just be how it is but I’m guessing there’s something I’m not considering? So no pain during activities, just after.

Ben Patrick, [30/05/2023 18:41]

Megan Poliquin Step Up tends to load and build the tendon itself… So my guess is the tendon is in a lower state currently. Regress to super low levels for high reps. Even once a week. Gradual approach… This is also why you might feel it once it cools down, бecause it’s harder to get bloodflow to the tendon. These are just my thoughts on it.

Sled, Step ups, Split squat, Squat, Stretch. Any of these zones have many reports of “that got me out of pain” - therefore, no need to go hard on them all at once. You can easily go very very moderate on some, while going harder on others. Or just pump the whole way through, gently, and let the gains stack up

When in doubt, always send a video of your form, to be sure, as that can provide more insights.

Martin Paradine, [30/05/2023 19:00]

Ben gave a thorough answer, but when I read your report I wondered where is this pain exactly?

Ben Patrick, [30/05/2023 19:01]

Martin that’s a great question. In my own mind I’ve come to think of it all on a scale…

Regresses Poliquin Step Up is less force than going down the stairs… So, where someone has more issues might be where to extra regress and know you have IMPORTANT results waiting, by getting un-fragile there. This is backward to how modern exercise science thinks about problem areas.

However, this also requires mastery of regression, which hasn’t even been taught to the extensive degree we are. And all that being said:

With Knee Ability, Back Ability, Shoulder Ability, you have many tools for a given problem, so there’s no rush on a tool that doesn’t seem to be as smooth for you. Extra regress.  Keep working the whole system. Let the gains surprise you.

For example, sledding DOES help plateau-bust the Poliquin Step Up. Real, ATG sledding is powerful stuff for short range ability. Knee flexion helps stabilize the knee. Major gains on sled and knee flexion = easier step ups. Every layer helps every other layer. 

For some people it’s actually the STIFFENING effect that causes delayed issue with step ups. Example: You do step ups. You have internal junk from past surgeries. You don’t realize in following days that your knee is actually doing GREAT. It’s adapting, it’s getting stronger. But it’s in a stiffened state from the short-range work. Daily couch stretch sometimes alleviates this. And people realize their Poliquin Step Up issues are actually just natural tightness issues during the recovery process

If you look at ATG Basics you’ll notice the extra stretching on the days between. This is very much to improve the recovery process between hard sessions. This will work better for most people than every day bam-bam-bam. This is also why flossing can help, to keep the area from getting too stiff. 

These are thoughts from learning a lot about my two different knees (My left one having lots of junk in it from surgery). The solution wasn’t avoiding ability anywhere, but rather having extra ability everywhere.

Every day people write to me assuming the answer is avoiding ability in certain areas due to their past injury history, when it seems the real answer is you need MORE ability if you had surgeries, etc. in your past. Couch stretch may seem irrelevant to a 15 year old with tendinitis, but to someone with past knee surgeries you may need to be EXTRA good at it to be symptom free.


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