3 years ago when I started jiu-jitsu I realized I couldn’t kneel without pain. I didn’t know what happened as I used to be able to kneel. But my left knee cap would catch and I couldn’t sit back on my heels.
In fact I used to do it when I did yoga. In yoga there’s a position called child’s pose that is similar. However, somewhere along the way I stopped doing that and lost that mobility in my knee.
I was kind of obsessed with kneeling though as everyone did it in jiu-jitsu, but I couldn’t do it without pain. Then I remember seeing some squatty potty videos and others about deep squats.
It also seemed like the natural thing to do. But that had become a little painful to do, but I decided that I was going to push through the pain a bit and deep squat more often.
I share bathrooms with many other people here where I live. So since I do I never sat on these toilets or touched them, but decided to go back to standing on them. For a long while I had been hovering.
I also started doing deep squats just here and there and gradually I found myself able to kneel in judo and jiu-jitsu.
Do deep squats for your knees. It may hurt a bit, but if you do it consistently I think your mobility will improve.
I think it’s also good for your hips and low back.
Previously a doctors told me that it puts a lot of pressure on the knee. Like 50X or something. He sort of suggested that it wasn’t good, but now I can see how it benefited me.
I had done a bunch of rehab exercises which didn’t seem to do much or improve the mobility. Deep squats improved it though.