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Knee Injury and Squatting


Filed Under (Fitness, Neck Injury, Neck Pain, Patellofemoral Pain Syndrome) by Rick Kaselj on 29-05-2012

Very excited for this week.

Lots of great stuff coming up.

For starters, Spinal Health & Core Training is finally here.

This weekend I am off to Edmonton to present with Tony Gentilcore, Dean Somerset and Dr. Jeff Cubos. We are going to be covering every aspect of spinal health and core training. Tony has performance, Dean has fitness, Jeff has assessment and I have rehab. It is going to be great.  It is going to be a lot of fun meet trainers and coaches from Edmonton, Calgary, Vancouver, Newfoundland, Oakland, and Boston.

I don’t have a video clip from Edmonton but I have one from a presentation that I did last month in Windsor called Optimal Injury Recovery:

CLICK HERE to watch the Knee Injury and Squatting video

Another project that I am working on this week is a neck pain exercise program.

It has been great to get this done.

I have been planning on putting a program together for this for some time.  Over the last few weeks it has been fun looking back at all the exercises that I use, looking to see if there are some new ones out there, and seeing what the research says.

I know the program will help a lot of people as I just got a FB message for some neck pain exercises:

It will be great to refer people to the program and help them out just like the Patellofemoral Pain Syndrome exercises helped out Travis:

Hello Rick,

I have purchased your Patellofemoral Pain Syndrome Solution
and I’m loving it.

It’s changing my gait in positive way. i.e. Feet are turning more
in and I’m more on the outside of the feet as I have flat feet.

And less knee pain and that’s only after a very short period
of time.

Kindest regards,


So happy that I could help, Travis.

That is it for today.

I am off to do a few assessments, then head to the gym to take photos and videos for the neck pain program.  I have already got 58 exercises into the program.

Oh ya, the neck pain program will be coming out tomorrow. Watch for the email!

Rick Kaselj, MS



Top 10 Questions for Mike Robertson


Filed Under (Exercise Rehabilitation, Fitness, Fitness Education, Hip Injury, Hip Pain, Knee Injury, Knee Pain, Patellofemoral Pain Syndrome) by Rick Kaselj on 11-12-2010

Nine months of planning and preparation has arrived, and the Mike Robertson’s Bulletproofing Your Client’s Knees and Lower Back seminar is here.

It is so cool to be able to bring the best from around the world to the trainers, coaches, and therapists around Vancouver.

He had a great course planned with a big thick manual of what we were going to go through.

From the start of the course, he started delivering.

He started the day asking:

“What are the Top 10 Questions You Want Answered this Weekend?”

This is the list the group came up with:

  • What to do about PFPS (Patella Femoral Pain Syndrome)?
  • How to assess function movements?
  • What to do about a posterior tilt?
  • What are the best exercises for a disc herniation?
  • How do you do core regressions?
  • What can you do about SI (Sacroiliac) joint issues?
  • When should you do rotation exercises?
  • Keys to proper squatting.
  • What are the key relationships between the knee and hip?
  • How do you increase (gluteus maximus) function?

What trainer, coach, and therapist does not want to have one or more of these questions answered by one of the best?

So cool.

I am so excited for the weekend.

I am ready to learn and so is the small group of people, ranging from medical doctors to group fitness instructors, that have come from around the world to be here.

Having your questions answered from the best in the world in an intensive weekend seminar/course is so great.

I love bringing the best to Vancouver and can’t wait to bring more of them, like Justin Price.

I will have some more information on what I learned and some video clips from the course.

Here is a quick clip from today:

Rick Kaselj, MS

Runners Knee Exercise Program


Filed Under (Fitness, Knee Injury, Knee Pain, Patellofemoral Pain Syndrome) by Rick Kaselj on 13-10-2010

Yesterday I looked at new patellofemoral pain syndrome research.

Today I wanted to go through an effective exercise program for patellofemoral pain syndrome or runner’s knee.

Lets look at a research backed exercise program for runner’s knee.

What is an Effective Exercise Program for Runner’s Knee?

What They Looked At

The looked to see if a supervised exercise program helped with respect to recovery, pain, and function in patients with patellofemoral pain syndrome.

The Exercise Program They Did

People with PFPS were given a standardized exercise program for 6 weeks that was modified to the individual and was supervised by a physical therapist.  They visited the physical therapist nine times in 6 weeks. In addition, they were instructed to practice the exercises daily for 25 minutes over a period of 3 months.

Read the rest of this entry »

What is New with Patellofemoral Pain Syndrome (PFPS)


Filed Under (Fitness, Knee Injury, Knee Pain, Patellofemoral Pain Syndrome) by Rick Kaselj on 12-10-2010

It is research day.

I like research day.

This week I looked at what is new in Journal of Orthopaedic Sports Physical Therapy and International Journal for the Spine.

Patellofemoral Pain Syndrome and the Hip

What they Looked at

It is thought that the hip during weight-bearing activities contributes to patellofemoral pain syndrome.

They looked at knee and hip motion during stair stepping (ascending and descengin) in female athletes with and without PFPS.

What they Found

What they found was females with PFPS descend stairs with the knee in a more flexed position and have the hip in a more adducted and internally rotated position at foot contact during stair stepping at a comfortable speed.

Take Home Message

The take home message is for those with PFPS, their gluteus medius is not working and needs to be addressed.  I go into this in detail in the Core Stability of the Hip program.

Where to get more details – McKenzie K, Galea V, Wessel J, Pierrynowski M. (2010). Lower extremity kinematics of females with patellofemoral pain syndrome while stair stepping. J Orthop Sports Phys Ther. 2010 Oct;40(10):625-32.
Read the rest of this entry »

The Best Exercise for Patellofemoral Pain Syndrome


Filed Under (Corrective Exercise, Exercise Rehabilitation, Fitness, Fitness Education, Knee Injury, Knee Pain, Patellofemoral Pain Syndrome) by Rick Kaselj on 06-07-2010

Before I get to the exercise, I got a few videos for you.


What is the Best Patellofemoral Pain Syndrome Exercise?

What is Patellofemoral Femoral Pain Syndrome?

If you are Looking for an Exercise Program to Help you with Patellofemoral Pain Syndrome, check this one out:

What Exercise is Ideal for Clients with Patellofemoral Pain Syndrome due to Muscle Imbalances

Approximately 60% of athletes have patellofemoral pain syndrome (PFPS) sometime in their life, and a long line of research has shown that PFPS is primarily caused by muscle imbalances in the vastus medialis oblique (VMO) and vastus lateralis (VL) muscles.


Activation, endurance and strengthening of these muscles is key to PFPS prevention and rehabilitation, but the best exercises for these muscles have not been conclusively determined.


In an effort to help clarify contradictory findings in the exercise science literature on this topic, researchers in the United Kingdom conducted a study designed to test the effect of two closed kinetic chain exercises and one open kinetic chain exercise on VMO and VL muscle activity in healthy individuals.


Highlights of the Study


The study’s participants were 11 men and 11 women between the ages of 18 and 40 who were not experiencing any symptoms of PFPS at the time of the study.


Researchers used electromyography (EMG) to measure VMO and VL activity and calculate a VMO:VL ratio while the participants performed three quadriceps-strengthening exercises after a 5-minute indoor cycling warm-up.


Other Amazing Stats about Patellofemoral Pain Syndrome


– incident rates in the general population of 25%
– one of the most common injuries in the lower body
– the ratio of VMO:VL should be 1:1 but in people with PFPS it is estimated to be 0.54:1.
– muscle imbalance of VMO:VL leads to a decrease in medial pull leading to patella maltracking