Fin Creighton
@FinCreighton
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🏉 Back to rugby after 2x knee surgeries 🦿Now I help others REBUILD their knees so they can live pain-free
Get Out Of Knee-Pain 👇👉
Joined January 2012
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Yesterday, two years ago, I ruptured my ACL, MCL and tore my meniscus in our second pre-season game
Yesterday, I played my first pre-season game in 2 years, at a higher level than when I had my injury
Massively grateful to have been through a full rugby pre-season, fitter and
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Want your knees to feel as good at 60 as they did at 20?
Bookmark this knee specific routine...
🧵🧵🧵
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866
Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
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579
Want your knees to feel as good at 60 as they did at 20?
Bookmark this knee specific routine...
🧵🧵🧵
5
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502
The worst thing you can do for your knee pain is just rest, ice, pain-killers and do absolutely nothing.
If you want to recover quicker from knee injury then stop just resting and icing...
Here's 3 things you can do instead 🦿▶️🦵 🧵
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377
Are you enjoying living with knee-pain?
Do you think that your knee-pain will just go away in the future?
By the end of this thread you will have more knowledge than 99% of people so you can rebuild your knees for longevity🦿➡️🦵🧵
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Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
15
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349
Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
4
28
341
Is your quad strength and size getting weaker and smaller?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
6
23
338
Frustrated that your physio exercises aren't helping your knee?
- Rest & Ice?
- Banded work?
- Box Squats?
- Hip Thrusts?
Here's a breakdown of what to do instead... 🦿▶️🦵 🧵 (SECRET at
#4
)
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Justin, one of my clients, was 15kg overweight and had chronic knee pain, here’s exactly what he did to lose the weight and rebuild his knee 🦿▶️🦵🧵
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If I could only do one leg exercise for the rest of my life, to help my knee pain, it wouldn't be the back squat 🚫
It would be the
@ATGexercise
Split Squat and here's why: 🦿▶️🦵 🧵
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Want your knees to feel as good at 60 as they did at 20?
Bookmark this knee specific routine...
🧵🧵🧵
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After my knee reconstruction I had chronic knee pain for over a year.
I went to my surgeon who told me I'd have to live with the pain the rest of my life, or have another operation.
I said screw that, searched for a solution, and fixed my knee.
Here's how I did it: 🦿▶️🦵🧵
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How To Not Have Patellar Tendon Knee Pain Anymore (DON'T START HERE)
WHY?
HOW?
LONG-TERM
🧵🧵🧵
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If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
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I spent multiple £thousands and months trying all sorts of advice from various physios, only for my knee pain to progressively worsen, leading to a second operation
In this thread, I’m going to show you what I learned to strengthen the knee itself
🧵🧵🧵
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Are you getting frustrated with a lack of progress with your knee rehab?
Here is my 6 step method:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
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If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
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The worst thing you can do for your knee pain is just rest, ice, pain-killers and do absolutely nothing.
If you want to recover quicker from knee injury then stop just resting and icing...
Here's 3 things you should do instead 🦿▶️🦵 🧵
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The biggest lie they tell you:
You have to push through the aches and pains
Here are 7 game changing exercises to end your knee pain for good :
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Dylan, one of our clients, had to stop playing sport due to years of chronic knee pain
Here’s exactly what he did to rebuild his knee, improve his mobility and get playing sport 🦿▶️🦵
Bookmark this thread so you can do the same 🧵🧵🧵
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Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
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One of my clients was 15kg overweight and had chronic knee pain, here’s exactly what he did to lose the weight and rebuild his knee 🦿▶️🦵🧵
1
15
134
Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Here are the four key areas that helped me to unlock and rebuild my knee 🦿➡️🦵 🧵
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Knee pain not improving despite multiple physio appointments?
Standard physio knee rehab doesn't work for everybody.
Here's a 7 step,
@atgexercise
style session, you can swap and try to build strong knees 🦿▶️🦵🧵
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Feeling like your knees are unstable?
Here is a 4-Step
@atgexercise
Style Workout to start building strong knees 🧵
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The biggest lie they tell you about knee pain...
'You have to push through the aches and pains'
Bookmark this pain free knee routine 🧵🧵🧵
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Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in discomfort and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
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5
115
Are you happy with how strong your quads are to support your knee?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵 🧵
4
6
110
Is knee pain taking over your life? How's your rehab?
Here is a 6 step method:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
8
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107
Dylan, one of our clients, had to stop playing sport due to years of chronic knee pain
Here’s exactly what he did to rebuild his knee, improve his mobility and get playing sport 🦿▶️🦵
Bookmark this thread so you can do the same 🧵🧵🧵
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Before rupturing my ACL, MCL, tearing my meniscus and suffering from chronic knee pain, I had never done this...🚫
Now, if I could only do one leg exercise for the rest of my life it would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
3
9
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Struggling with knee pain? How's your mobility?
It may not be the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
2
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100
The worst thing you can do for your knee pain is just REST, ICE, PAIN-KILLERS and do absolutely nothing.
If you want to recover quicker from knee injury then STOP just resting and icing...
Here's 3 things you can do instead 🦿▶️🦵 🧵
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If you're still struggling with knee pain, you clearly don't understand this concept 🦿▶️🦵🧵
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Justin, one of my clients, was 15kg overweight and had chronic knee pain, here’s exactly what he did to lose the weight and rebuild his knee 🦿▶️🦵🧵
4
6
94
Struggling with knee pain? How's your mobility?
It may not have been the main cause of your knee injury, but poor mobility could be what's keeping you in pain and holding you back.
Let's dive into the four key areas to unlock and rebuild your knees 🦿➡️🦵 🧵
2
9
93
Are you happy with how strong your quads are to support your knee?
Knee pain is often caused by underdeveloped quads, particularly the VMO
Here is the best way to activate and start strengthening your quads 🦿▶️🦵
🧵🧵🧵
10
8
90
After reconstruction of my ACL, MCL and meniscus repair, I had chronic knee pain and struggled with range of movement for over a year.
Now I'm pain-free and am stronger than I have ever been before, because I addressed these five areas 🧵
2
7
87
If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the ATG Split Squat and here's why: 🦿▶️🦵 🧵
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I had chronic knee pain and struggled with range of movement for over a year
Now I'm pain-free and am stronger than I have ever been before
Because I addressed these 5 areas 🧵🧵🧵
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Struggling with knee pain?
You need to be training your knee directly.
This thread will look at my no.1 knee dominant exercise to help you start rebuilding your knee 🦿▶️🦵 🧵
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Resting and icing your knee is actually slowing down your recovery.
Here is what you probably aren't doing to speed up your recovery 🦿▶️🦵🧵
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Fed up of your knee pain not improving despite multiple physio appointments?
Standard physio knee rehab doesn't work for everybody.
Here are 7 exercises,
@atgexercise
style, you can swap for improved results 🦿▶️🦵🧵
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You've been struggling with knee pain for months?
Here's the No.1 exercise I have found that got rid of my knee pain for good
Bookmark & follow this thread to rebuild your knee
🧵🧵🧵
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Struggling with knee pain?
You need to actually train your knee directly
This thread will look at the no.1 knee dominant exercise that helped me, and can help you to start rebuilding your knee 🦿▶️🦵 🧵
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Justin, one of my clients, was 15kg overweight and had chronic knee pain, here’s exactly what he did to lose the weight and rebuild his knee 🦿▶️🦵🧵
3
5
67
If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the
@ATGexercise
Split Squat and here's why: 🦿▶️🦵 🧵
2
6
60
If I could only do one leg exercise for the rest of my life it wouldn't be the back squat 🚫
It would be the
@ATGexercise
Split Squat and here's why: 🦿▶️🦵 🧵
1
5
60
Want to loosen off your knee stiffness so you are less prone to injury?
Bookmark this thread & master these 4 areas...
🧵🧵🧵
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In this thread I will show you how to say goodbye to your knee-pain for good...
- How
- Why
Using ATG Principles🦿➡️🦵🧵
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Not happy with the progress of your knee pain from your physio work?
- Rest & Ice?
- Banded work?
- Box Squats?
- Hip Thrusts?
Here is what you can try instead... SECRET at
#4
🦿▶️🦵 🧵
1
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After reconstruction of my ACL, MCL and meniscus repair, I had chronic knee pain and struggled with range of movement for over a year. Now I'm pain-free and am stronger than I have ever been before, because I addressed these five areas 🧵
1
4
50
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
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How bad is your knee pain?
In this thread, I’m going to share with you what I wish I had known sooner about knee pain and the healing process 🦿▶️🦵🧵
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1/ First, you want to start bringing blood flow to the knee through movement.
Blood flow carries nutrients, and this speeds up the healing process.
Movement is the what drives the blood flow and nutrients to the injured area.
Backwards walking is a great place to start.
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3/ The quicker you can start to strengthen that range (so long as it's pain-free), the faster you can progress and get back to full health.
Your next step could be something like assisted
@atgexercise
split squats to further restore range of movement and strength in the knee.
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To recap:
1) Elephant Walks - 2 x 20-25 per leg
2) Calf Stretch - 2 x 30-45 sec/ leg
3) Step Ups - 2 x 10-15 per leg
4) ATG Split Squat Pause - 2 x 8 holds/ leg
5) Couch Stretch - 2 x 30-45 sec/ leg
6) Groin Stretch - 2 x 30-45 sec
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Rebuilding your knee can seem like a complex and never ending process.
I've experienced it first hand.
Here are the only 3 steps you need to know to make the process less complicated for you🦿▶️🦵 🧵
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2/ Overtime, your ability to move through a greater range will improve.
You could progress to something like a flat ground Poliquin Step-Up
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Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
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1) Elephant Walks
Opens up your tight hamstrings
- Hands closer to the floor = greater stretch
- Hands higher = gentler stretch
2 x 20-25 each leg
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4. Strengthen the knee INTERNALLY
This is the secret that no-one talks about.
Strengthen the knee's ligaments, tendons, connective tissue.
You do this by training the knee through a full range of motion.
NO-ONE TALKS ABOUT THIS‼️
IT'S NOT JUST ABOUT HAVING STRONG MUSCLES‼️
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Unstable Knee?
Is your knee pain from an unstable knee?
Here's the best way to stabilise your knee 🦿➡️🦵🧵
1
4
27
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
2
0
27
Blood flow is medicine for knee pain, the joints and the connective tissue.
In this thread, I’m going to share with you what I wish I had known sooner about knee pain and the healing process
Bookmark and implement 🧵🧵🧵
2
3
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Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
1
2
26
Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
1
2
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3. Quad focus > Glute focus
Physios and PTs focus on glute based strength work
- Box Squat
- Leg Press
- Glute Bridge
We want exercises that EMPHASISE the knee
- Poliquin Step Up
- Slantboard Squats
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To recap:
1) Elephant Walks - 2 x 20-25 per leg
2) Calf Stretch - 2 x 30-45 sec/ leg
3) Step Ups - 2 x 10-15 per leg
4) ATG Split Squat Pause - 2 x 8 holds/ leg
5) Couch Stretch - 2 x 30-45 sec/ leg
6) Groin Stretch - 2 x 30-45 sec
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The Poliquin Step Up
You want to be progressively placing more load through the knee to build knee strength.
The Step Up allows you to do that.
Developing knee stability by strengthening;
- VMO
- Ligaments
- Tendons
(yes your tendons and ligaments can grow like muscles can)
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4. Lengthen and strengthen over time...
First with short-range, joint dominant exercises like the Poliquin Step-Up
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"100 steps backwards is worth a 1000 steps forward"
@kneesovertoesg
This might be the start to rebuilding your knees, like it was for me.
If you feel hopeless in your knee pain journey, give backwards walking a chance…
It may just change your life
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I had chronic knee pain and struggled with range of movement for over a year after two knee surgeries despite seeing multiple physios.
Here are the five areas I addressed to get me pain-free and stronger than I have ever been before 🦿➡️🦵 🧵
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1. You've probably been told to Rest, Ice, Compress & Elevate your knee (R.I.C.E).
Throw that idea out the window.
Instead, maximise blood flow to the knee 🩸
This flushes nutrients to the knee
- Reducing pain
- Speeds up healing
Backwards walking transformed my knee pain.
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REVERSE SLED
After my first sled session I had instant relief from the pain in my knee that I had been suffering with daily since the injury.
I felt like a different person.
Just from 10 minutes of sled work!
Read on to find out why...
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Yesterday I had the pleasure of playing alongside some old mates in memory of Tommy Dann - a true mentor and friend.
I’ll be forever grateful for everything he taught and everything he gave.
@LeysSport
@LeysCambridge
#xaipete
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Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
1
1
19
Is knee pain taking over your life? Perhaps it is time to re-think your rehab?
Here is a 6 step method to get rid of your knee pain:
By the end of this thread you will have more knowledge than the vast majority of people to start rebuilding your knees🦿➡️🦵🧵
4
4
18
Having your heel raised with a;
- Wedge
- Slant board
- Dumbbell
- Plate
allows you to place greater emphasis on the VMO than when you have your foot flat on the ground.
2
2
19
3) Step Ups
Get blood flowing to the quad and knee
- The lower your standing leg the easier it will be
- The higher your standing leg the harder it will be
2 x 10-15 reps each leg
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0
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Everything you've learned about knee rehab is WRONG...
If it were right, you'd already be pain-free!
Here's what you should do instead (free program at the end)🦿▶️🦵 🧵
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@atgexercise
@kneesovertoesg
@CoachGeoffReed
Comment/ reply 'five' and I will send you a 5-day program that you can start your journey to pain-free knees with (must be following)
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3) Building strength in his VMO
The VMO, or Vastus Medialis, is a muscle located in the front of the thigh. A weak VMO is often associated with knee pain.
Here’s a simple exercise he progressed over time to strengthen his VMO:
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1/ The key to healing is blood flow.
Resting won't improve that.
You need to bring nutrient-rich blood to the knees, and the answer is movement.
Start with something simple like backward walking... it's a game-changer.
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Poliquin Step Ups are also great for muscle imbalance correction.
When recovering after surgery I added an extra set on my injured side, every session.
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Poliquin Step Ups are also great for muscle imbalance correction.
When recovering after surgery I added an extra set on my injured side, every session.
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It is coming up to 12 weeks since one of my clients reached out to me for help.
Struggling with knee pain, low-back pain and also some shoulder issues.
Frustrated that he wasn't able to be playing tennis and go for runs with his friends.
Here's what changed... 🧵
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Backwards walking is a short range, concentric only movement.
What this means is you won't cause a lot of tissue damage or put the joint under high pressure.
Therefore, you can train sled at high volume and high frequency even if you have chronic knee pain or are injured.
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Massive thank you to all 3,000 of you for your support!!
I still pinch myself daily
From struggling through knee surgeries to now connecting with so many of you, and having the opportunity to help! It's surreal!
Your support lifts me up every day! If I can turn my story
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Because it is a short ROM you are able to complete high volume. This is great for;
- Hypertrophy (muscle growth)
- Blood flow to the knee
(for pain reduction and healing)
1
1
16
If you've got knee pain, and you are struggling with where to start...
Here are 3 things you can begin doing to set you up for a successful recovery 🦿▶️🦵 🧵
1
1
15
Are you enjoying living with knee-pain?
Are you hoping your knee pain will just go away in the future? It likely won't...
By the end of this thread you will have more knowledge than 99% of people so you can rebuild your knees for longevity🦿➡️🦵🧵
2
2
16
2) Improving his mobility
Knee pain often stems from poor mobility above and below the knee. His limited range of motion put additional stress on his knee.
Here are a few exercises he did:
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