📅 Part 1 of 2

Episode Summary

In this episode, Craig and Alex dive into anterior horn meniscus injuries, a commonly overlooked source of anterior knee pain that often fails conservative therapy if not diagnosed correctly.

Craig breaks down:
✅ What is the anterior horn meniscus?
✅ How does it get injured? (Hint: It’s not always from sports or pivoting!)
✅ Why this injury is often misdiagnosed and mistreated
✅ The biomechanics of walking and how knee extension plays a role
✅ Key signs and symptoms – Could your knee pain be from an anterior horn lesion?
✅ Common gait and movement patterns that may predispose you to injury

Injury Updates 🏥

• Craig’s neck pain: Flares up with heavy lifting, but traction helps.
• Alex’s wrist: Gradually improving but still testing its limits.
• Random triceps pain? Alex self-diagnoses (incorrectly) via Google.

Key Takeaways

🔹 This is not a glute weakness issue.
🔹 Precision in diagnosis matters – You can’t fix what you don’t accurately identify.
🔹 Pain with knee extension? It could be your anterior horn meniscus.
🔹 Many meniscus injuries show up on MRIs without causing pain—imaging alone isn’t enough.
🔹 Gait matters! Walking mechanics can contribute to or protect against this injury.

What’s Next?

📢 Part 2 drops next week, where Craig and Alex will walk through treatment strategies and a rehab plan for an anterior horn meniscus lesion.

💬 Join the conversation:
👉 Leave a comment if you’ve had knee pain and aren’t sure what’s causing it!
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Welcome to Episode 10 of Past Your Prime!

In this episode, Craig and Alex dive deep into knee pain, busting common myths, discussing why it’s not as simple as "just stretch" or "strengthen your hips," and breaking down what actually works. Plus, we take you behind the scenes for a live knee assessment and explore real strategies for managing knee pain long-term.

🔹 Injury Updates:

• Craig’s neck is dramatically better (this time, he’s actually sticking to his home plan).
• Alex’s wrist is improving, but his TFL is flaring up after extra plyos and an extra gym day.
• Alex officially ran for 10 minutes straight—cue the apocalypse survival plan.

🔹 Key Topics in This Episode:
1️⃣ Why Knee Pain is More Complex Than You Think – It’s not just about hip strength or valgus control.
2️⃣ Myths About Knee Pain – Stretching, YouTube "quick fixes," and the hip obsession.
3️⃣ Live Knee Exam Breakdown – Craig walks through ligament tests, meniscus checks, and how to actually diagnose knee issues.
4️⃣ What Really Works for Knee Pain – Tissue capacity, movement analysis, and strategic rehab.
5️⃣ Why Ice & Kinesio Tape Are Overrated (Hot Take Alert!)
6️⃣ The Importance of Artificial Stabilization – When braces, straps, and taping actually help.
7️⃣ Best Exercises for Knee Pain – Quad activation, meniscus mobilization, and isometrics for athletes.
8️⃣ Why Knee Pain Keeps Coming Back – And how to actually stop the cycle.

🎥 Want Us to Break Down Your Knee Pain? Drop a comment and let us know! Craig is ready to deep dive into a case study.

🔥 Like, Comment, & Subscribe!
Follow along for more real-talk on injuries, training, and aging like a boss.

PYP, baby! 👊

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🔗 Website:PastYourPrime.com

Episode Summary

In this episode, Craig and Alex dive into the Exercise Standard and the fundamentals of programming an exercise routine. Before jumping into the main topic, they provide injury updates, discussing Alex's wrist issues and Craig’s ongoing neck rehab. They explore how injuries evolve through the rehab process, the importance of monitoring pain generators, and how mechanics impact recovery.

From there, they break down:

• The Three Standards of Exercise:

• • Rehab Standard – Managing injuries and tissue capacity

  • Exercise Standard – Building consistency, overcoming barriers, and mastering movement

  • Performance Standard – Optimizing training for sport and high-level fitness

• General Training vs. Sport-Specific Training

• • Why general strength and conditioning should be a priority

  • How prehab and sport-specific work fit into training

  • The importance of injury history over general injury trends in a sport

• The Six Functional Movements(and why they matter)

• • Squat (Lower Body Press)

  • Deadlift (Lower Body Pull)

  • Split Stance (Lunge/Step-Up)

  • Upper Body Press (Push-Ups, Overhead Press)

  • Upper Body Pull (Rows, Pull-Ups)

  • Core (Stability & Rotational Control)

• Programming Fundamentals

• • How progressive overload works

  • Balancing volume, intensity, and fatigue

  • How daily stressors impact workouts and why recovery matters

  • The importance of coordination and stability beyond just lifting heavier

• Common Mistakes in Exercise & Training

• • Why people struggle with squatting and hinging

  • The dangers of relying too much on machines

  • How coordination loss impacts long-term movement quality

• How Programming Changes Over Time

• • Craig reflects on his evolution as a trainer, strength coach, and physical therapist

  • Why knowing your REAL problem (whether it’s consistency, movement quality, or injury) is key to success

  • How life stressors impact training and the importance of individualized adjustments

Key Takeaways

✔ If you can’t show up consistently, your program doesn’t matter.

✔ General training should form the base of any program—even for athletes.

✔ Prehab is useful but doesn't mean you need to be in a rehab phase.

✔ The 6 functional movements should be mastered before focusing on specialized skills.

✔ Pay attention to daily stress levels and adjust workouts accordingly.

✔ Strength, endurance, speed, and coordination should all be considered in programming.

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