Ask Coach E
Episode 15

Welcome message from Coach E 

It's been about 2 months that l have pain in my right quads, from my knee to hip especially when l flex my knee whilst standing, lifting my leg to put socks on or from downward dog to bringing my right leg forward. I can walk, run climb stairs no problem. I have been doing your daily back foundations, shoulder foundations and strength for life program without any problems. My knee doesn't hurt either. What can l do to help with this problem? I have tried your pain solution, foam roller and it helps a little.

Thanks.

I have complete ruptured acl and torn meniscus on my knee. Can I do knee pain solution for the next few months while waiting for orthopaedic surgeon consultation? If yes, how should I modify exercises?

Thank you!

Hi, Coach E.-

I have been dealing with R TFL pain since early Nov 2025. It came on after I returned to running and was running 30 min 3x/week. I had completed a 6-week walk-jog progression (first full run Oct 29th), which followed over a year of not running due to rehab for meniscus tears and then quad tendonitis. I initially tried to work through it with stretching and icing and then returning to walk/jog. My symptoms were mild to moderate pain and stiffness (max 3-4/10), typically after exercise, and first thing out of bed and after prolonged sitting. Heavy lifting also seemed to irritate it (required for my work). Pain is on the anterior iliac crest, posterior to the ASIS.

I stopped all running and started your TFL program Dec 28th and am now ending my third week of phase 2. I have also been doing the daily ROM and ankle DF ROM programs the past month. During this period, I cut out my other strengthening exercises but have been walking, with occasional biking, XC skiing, and snowshoeing. In anticipation of completing phase 2, I restarted fast walking (the middle 20 min of my walk) and light double leg hopping. I seem to have re-irritated my hip this week after a period of minimal symptoms. Heavier lifting (with work or grocery shopping) and side planking (with ROM program) seem irritating. I have been using your TFL pain killer and ice to manage it.

I am hoping for guidance for completing phase 2 (is there a progression within the phase?), strength training to improve lifting tolerance, and returning to running.

Thank you!

31F, gymnastics injury 1cm herniated disc down left side L4/L5 2017 accompanied with left drop foot (it's back to 85-90%), re-herniated 2023, typically have sciatic nerve tugging down left leg that is released with piriformis work, regular ART/chiropractic, foam rolling, ROM Coach mobility (Hip Pain Solution, Shoulder Pain solution, SI joint, fix forward head posture), 3x/week strength training full body, 8k steps/day, 2-3x/week horseback riding, sedentary job.

First of all, ROM Coach has been a game changer! Been doing various programs for the past year. An excellent addition to my regular routine. Just finished up Hip Resilience 3 and am ready to start again.

My question is about deep core exercises that are safe for low back pain. Currently, I do 3 sets/16 reps of dead bugs with 6lb dumbell in each hand, hold extension for two seconds; 3 sets/12 reps each side pallof press at 22.5lbs; 3 reps each side/40 seconds side plank hold. Getting a little bored... I love the dead bugs but they're getting easy and I don't think I want to increase weight. Pallof presses I'd like to keep. Side plank hold is boring. I do like bird dogs, but unsure how to increase difficulty. Welcome any suggestions to rotate through.

Here's my full workout routine for reference:

10 min shoulder & hip warmup with resistance bands (Hip CARs to finish & shoulder dowel)

- 3x12 lat pulldown (65lbs)
- 3x12 seated cable row (20 lbs)
- 3x12 dumbbell tricep extensions (20 lbs)
- 3x10 dumbbell bicep curl to hammer curl (10 lbs)
- 3x16 dead bugs 2 sec hold (6 lbs each hand)
- 3x12 each side pallof press (22.5 lbs)
- 3 per side x 40 secs hold side plank
- 3x10 each side step up foward on platform with forward hip hinge (one leg) (13.5 lbs kettlebell in opposite hand, back foot just taps down and glutes engaged entire time)
- 3x16 hip bridges (20 lbs dumbbell)
- 3x10 hip adduction with 2 sec hold (50 lbs)
- 3x20 each side hip abduction crab walks (mini Perform Better blue band - heavy)

Hi Eric! I’m a 38 year old healthy and physically active woman, been working as a personal trainer for 7 years now. Since my early 20s (or maybe earlier) I’ve been struggling with muscular right upper back pain when sitting up straight without back support, or when standing with a slight bend to cook etc. I believe the pain developed gradually after I had a plantar ligament injury in my left foot during a basketball game when I was 15, but I don’t know if that could impact the onset of pain - could it? Can’t find any other reason I should have pain in that localized area though. I’ve been told I have slight scoliosis but otherwise a healthy and mobile spine (a bit stiff in low back flexion and a slight anterior pelvic tilt, though). It is really frustrating because it gets worse the longer I sit without back support, for example during meditations in lotus position or when making food at home. Only rest or massage helps ease off the pain, but thankfully it quickly goes away. What could this be and how can I get rid of the pain for good? I’ve tried a few of your programs and exercises, and the activation for the multifidi feels spot on, I can feel the same muscles working but not tiring out the same way. But it doesn’t feel like enough to strengthen these muscles, I feel like they are doing a job they’re not meant to do alone maybe? Or do I need progressions to the multifidi exercise?

Hello,

I have chondromalacia on my knees and I started the knee routines. Now I seem to have developed patellar tendinitis and I have a very sensitive knee as it hurts when I touch, it hurts sometimes at night, and when I go down the stairs.

I have the feeling that the supine tibial rotations in the 1A routine have caused this irritation, do you think that’s possible? I have stopped those for now as am already in 2A and 2B. Do you have any particular advice?

Thank you for your programmes and ever thoughtful insights.

Dear Precision Movement team, coach E,

I'm writing you with a strange feeling in my knee.
It appeared first time 2 weeks ago, and it's coming on and off. Meaning usually I don't feel anything bad, I can train, walk, jump etc.
If you don't mind I'll try to explain it as best as I can.

It is a feeling of numbness inside my knee, sometimes a bit below let's say in "tibia", with a sort of a pain like feeling, just a very uncomfortable feeling until I start moving again, lightly.
That usually happens while I lay down on one side, or when I wake up in the morning, and it stays with me for a while.

As I said around two weeks ago, while I was driving my scooter the wind might have blown too much on it. I don't really know what triggered this, I just suspect - connect it to that event. I also train BJJ, regularly 3 days a week, there's a lot of pain and soreness coming with the sport, I get it everywhere but this knee feeling (pain) is something different.
I could precisely say it hurts the most when I twist that leg's foot outside.

I have your app, I do your routines and exercises as often as I can. I have done knee pain routine couple of times, I can manage all exercises there without pain.

And yeah this doesn't hurt on touch, I don't think there's any muscle around that hurts when I touch it. Just that movement of the foot twisting outside.

Is there anything you could recommend? I'd really like to avoid going to a doctor for this, especially since I believe and hope it will go away.

Best regards and thanks,

Marko

Dear Coach E,

I’ve been doing the foot and ankle pain and hip pain programs. I’ve got to level two on both of them but decided to repeat this since I felt I wasn’t ready to go to the next level.

My problem is that doing side planks causes me pain in my IT band and TFL. The pain only happens is at night and although it’s really painful, the minute I get up in the morning and start walking around it goes away. (I sleep on my side, and the pain is on both sides) I know the problem is side planks because I stopped doing the exercises completely and reintroduced them one by one. I’ve even tried doing side planks from my knees or it at a wall but the pain just keeps coming back. My physiotherapist tells me that I have weak glutes so this may be the problem. Of course that’s why I’ve been doing the programs! I know side planks are a really important exercise so is there something I could do instead?

Related to this, I wondered if I find an exercise really hard is it better to do fewer reps or to hold the reps for less time eg a count of five rather than a count of 10?

Thanks again for your programs. They are great and I’m seeing lots of improvement. It’s just this one issue.

Best wishes and thanks in advance,

Claire

I’m having issues with my fingers, I used to be able to do pull ups without issues but after working a lot at home and typing my fingers ended up straining and I took a break from that job. After letting my fingers rest I wanted to get back to working out and do some pull ups my fingers lock in the squeeze the bar position and its hard to open them afterwards. It only happens when squeezing I guess, because I now have a job stocking at a warehouse and I lift boxes that are 20 pounds or more and I feel fine, but whenever I try to squeeze or grab something tightly with my whole hand my fingers end up locking as if they were numb.

I am 50 and want a daily routine I can do long term to prolong my active life and prevent injuries. Will Full Body Favourites give me everything I need or do I need to do 20 Minute Mobility or Foundation For Movement Longevity as well? Thanks, Adam