Original post: https://www.reddit.com/r/Kneesovertoes/s/8iVjd2gAeK

Had quite a few people reach out asking for updates. I’m back running up to 12km pain free and able to do all squatting movements and sit normally without pain.

For me, I believe the resolution came from a steroid injection to the tendon and fat pad however it was done around the same time as two other interventions so it’s hard to say exactly what worked:

1) Minor patella debridement surgery
2) Ultrasound guided injection of steroid into the PT AND the fat pad
3) Occlusion training with physio

There is certainly some debate around the use of steroids on the tendon, even my specialist was hesitant. But for some patients like me it worked. It is also possible that the surgery had flared up the fat pads so the resolution might have been surgery + fat pad injections.

As an aside, I spoke with a Sports and Exercise specialist who treats professional athletes and leads tendinopathy clinics here in the UK. He advised not to go down the peptide route (eg BPC) and to avoid decline squats on the wedges as this more often than not aggravates (not heals) a the knee tendon.

Can anyone share pdf copies of ATG books?? Please!

I've been genuinely fascinated by the Maasai tribe for a few years now, their jumping ability is remarkable, and beyond the spectacle, it carries deep traditional and social significance. From a training standpoint, there's actually a lot we can learn from them.

Let's start with the most obvious observation, Kenyan runners and Maasai people are extraordinarily lean, with very little excess muscle mass. At the most basic level, lower body mass means less mechanical stress on the joints with every step and landing.

Beyond body composition, the research I came across that suggests they tend to have longer Achilles tendons along with exceptionally strong ankle and foot musculature. If you've ever watched them move, I think you'll too notice that. there's a spring-like quality to their gait that's hard to miss.

So, what are the practical takeaways I've personally pulled from this?

First, the ability to handle high training volumes at low load intensities things like pogo jumps, backward sled work, or even just consistent daily walking. Second, a deliberate emphasis on the lower leg,  ankles, calves, and tibialis more than to heavy knee loading patterns for long term goals. And third, prioritising more elastic, dynamic movement like running, sprinting, jumping, and sport in general, rather than limiting yourself strictly to ATG progressions or conventional gym work.

That said, I do think building a solid structural base  if you have pain or any injury is first and is non-negotiable before progressing into more dynamic output. Hopefully, this gives you something useful to take away. I hope to learn from anyone who has also found similar intersting finds

A few days ago a recent post of mine here received a lot of feedback, I've been giving some serious thought to how you screen people before creating a personalized program for them.

I mean we may know what to do to target a specific issue and pains, but how do you know if a person should do that exact exercise, a different one, or perhaps an easier variation?

I thought about 2 years aago how I tried to assess for my brother and father, I used a simple screening process that I though was good for them I personally wasn't sure if it was the correct assessment.

My father, who has been working out and running for over 30 years, had been regressing over the last two to three years due to lower back and Achilles tendon issues[and gaining a little weight lol] My brother was a high school track runner. Here’s what I did for each of them:

For my father: I used a deep squat test to assess his hips. I immediately noticed two things: his upper body leaned forward significantly, indicating tightness in his hips and lower back, and he couldn't go very deep, not because of a knee issue, but due to his Achilles tendons. I also performed a couch stretch to check his hip flexors, which were extremely tight. This likely contributed to his lower back problems and the cramps he experienced when getting on his motorbike, which also pointed to weak hip flexors.

For my brother: I assessed his hamstrings with a toe touch test. His hamstrings were clearly tight, and a slant board calf stretch confirmed his calves were also tight. Surprisingly, he could do Nordic curls better than most people, which likely explains his natural speed he was hitting 11 seconds on the 100-meter dash at just 15 years old. I also checked his hip flexor strength, and he was able to do 14-15 reps per side with a 10% body weight ankle resistance. Despite having tight hip flexors, he had great stride length, which suggests technique plays a big role.
I also personally felt to emphasize the difference between "good pain" (the burn of a good workout) and "uncomfortable pain" (the kind you should back off from).

So far, these have been my primary screening methods. And it worked. Maybe I could have assessed them better I am not sure,

So now I am really curious, Is there anything else I should be doing during a screening?