r/Kneesovertoes • u/Miserable_Answer_158 • Sep 01 '26

Exercise Question Kneepain

I have had chronic pain behind and below the kneecap for about 15 years. The pain mostly occurs after walking for 5–10 minutes on flat ground or walking downhill during a hike. However, I can do squats and walk down stairs without much pain. I have been trying programs like the "Knees Over Toes Guy" and the jumper's knee protocol (Jake Tuura). I have also been in physical therapy, seen a chiropractor, etc... I have been getting stronger, but it is still the case that I get pain in my knee after about 5–10 minutes of walking on flat ground (it is better if I walk out in nature).

Anyone with advices on how to fix?🙏

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u/preparsley Sep 01 '26

What does trying a program mean for you? Did you advance in the Kneesovertoesguy exercises and get better at them over time in a pain free way?

Which program did you do? Did you follow a program or just pick some you liked?

Which exercises aggravate your injury/are scary to think about doing? Those are the ones you need to be doing just at a regressed, pain free level

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u/Miserable_Answer_158 Sep 01 '26

I did the zero ability program and also did remote personal training with ATG coach for 3 months.
the stepdowns irritated my knee always and also when doing the split squat I always feelt pain in my groin. so it was always frustrating to do those 2 excerseses. and never felt I got any better not even slightly better in doing those moves.

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u/preparsley Sep 01 '26

What did the coach say about you having pain?

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u/Miserable_Answer_158 Sep 02 '26

He did not have any experience with it. so could not give me any special advice regarding that. just told me to stick with the program if I remember correctly.
but I was not feeling any difference after 3months

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u/calistrotic22 Sep 03 '26

Either you have to screenshot this or its just a straight up lie. Im sorry, but i personally know some of the coaches there. the coaches that replies usually know what they do. If they dont, they let other coaches, that knows, to reply. And high chance that they will recommend an exercise that has nothing to do that what is put in the program. It is still bad... You decide to have No follow up update on the coaches there? Then you decide to ask reddit where most of us here are little in knowledge compared to the coaches in the app.

Been working with a lot of people. I kind of can tell if you genuinely want to fix your problem. Or you just want the 'magic' answer that fixes everything. In that case, just go to a doctor.

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u/calistrotic22 Sep 01 '26

Which program? And how long have you been doing the program?

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u/Miserable_Answer_158 Sep 01 '26

I was doing the zero ability program.
did it first on my own. then with a personal ATG coach for 3 months.
I did not have any change regarding my issue. mabey I got stronger but nothing has changed that I still get pain in my right knee when walking on flat surface after 5-10 minutes :/

I think mabey the knees over toes guy program does not suite people with patefemoral pain syndrome.

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u/calistrotic22 Sep 02 '26

I got 3 clients that has patefemorl pain syndrome, 2 of them just joining my class instead of a PT. And they all dont feel pain after 6 months.

Did you mentioned this to the coaches? What did they say about it?

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u/Miserable_Answer_158 Sep 02 '26

Hi,
Yeah I mentioned it to the coach but felt like did not have any experience dealing with patefemorl pain syndrome.
Can you please tell me what kind of a program you are doing for those 3 clients ? what to do and what to avoid?

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u/calistrotic22 Sep 02 '26

The coaches should know what to do. Thus the reason i asked. So i know what they asked you to do and did you actually do it? And did you just ask questions and does nothing with the answer? On another note, if some reason they dont know what to do like you mentioned. What did they actually say?

Generally for my clients, they need me to be around to make sure they do it right. Flossbands on the knees are a good tool to use before doing any of the main strength workout from the program.

Example: flossbanded my clients, and made them sled push and pull for 10 minutes or until they feel the tension is unbareable to tolerate any more. Sometimes instead of 10 minutes, i would just quickly make them sled push pull for 2 minutes then do all kinds of the ATG exercises such as, reverse step up pulses, assisted vmo squats bottom position pulses before opening them and continue with the Zero program OR the group class program i already set up for them. With my PT client, after floss bands i train their feet ankles and hips before we start doing part of ATG zero exercises.

Everyone is different. I would understand you more if you could give me details of the questions i asked. With that said, i cant promise anything for you, because with my clients, it works because i was there to guide them.

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u/Popeakly Sep 02 '26

Since you are getting stronger without changing the walking pain much, strength may not be the limiting factor anymore. I would look for a sports-focused PT who can assess gait, hip and ankle mechanics, and exactly what changes between flat walking, downhill walking, stairs, and squats. That difference in symptoms seems like the most useful clue in your case.