How to Fix Your Posture, Eliminate Knee Pain, & Stay Motivated

Written by Jason Ferruggia Topics: Fitness, Podcast

Eliminate Knee Pain

“Aren’t you supposed to be a fitness guy?”

That’s the question I got asked when I used to limp around after every leg day.

Or when I couldn’t grab something from a high shelf because I had the shoulder mobility of the tin man.

Or couldn’t play beach volleyball because my elbow felt like it was going to explode after making another one of the typical gym mistakes.

Or when I…you get the point.

Look, proper training is supposed to make you great. But it’s also supposed to make you feel and move better. It’s supposed to enhance your quality of life.

Yet, too many of us let it do the opposite. Workouts leave you so sore you can’t sit on the toilet.

Do you think your kids care if you can bench 275 and squat 350? No. They want a dad that can throw a baseball and play hoops with them.

I get it, though. When you’re out of shape, you want to be strong and ripped yesterday. Unfortunately, it doesn’t happen that way.

Like anything worthwhile in life, physical transformation is a slow process.

Now, I’m not saying that you should just toss around some 10lb dumbbells the rest of your life.

Setting PRs on some main movements will forever be the #1 priority for building muscle and getting jacked.

That means you still gotta bust your ass. But be smart about it.

  • Warm-up properly
  • Select joint friendly variations of compound exercises
  • Rotate exercises more frequently to avoid overuse injuries
  • Sequence your exercises in a way that helps keep you healthy
  • Don’t force PRs when they aren’t there

I know it’s a lot to take into consideration. But in this episode of Renegade Radio, I break down some of the most common issues guys face, and teach you how to stay healthy over the long term.

Tune in to hear me discuss how to eliminate knee pain and fix your posture, in addition to answering your other questions.

Today’s Topics Include:

  • 0:32: My recent experiences with cryotherapy
  • 5:10: The time I almost dropped a Rock Bottom finisher at Improv
  • 9:39: How you can make a positive environmental impact with your food choices
  • 13:29: How to train your legs without getting knee pain
  • 19:54: Why you shouldn’t train fasted
  • 23:17: The training plan for guys sick of traditional programs from the magazines
  • 28:24: What are my main sources of motivation?
  • 35:13: The training, conditioning, and nutrition plan for skinny-fat guys
  • 39:30: How to balance pick-up sports with your workouts
  • 41:48: How much meat do you really need to eat?
  • 45:05: Beating the hunchback look and improving your posture
  • 47:44: Freestyling with Chuck D, improv with Jerry Seinfeld, or shopping with Macklemore?

Listen To Renegade Radio

To listen, you can either hit the flash audio player below, or browse the links to find your preferred format …

Resources Mentioned In This Episode:

Renegade Strong: If you need some help setting up your workouts, let me eliminate the guess work for you. Renegade Strong compiles all the training principles I discussed into a badass 60 day workout program.

You don’t have to do anything other than train hard and get jacked.

Yoga TuneUp: Jill Miller is one of the leading minds on joint health, mobility, and injury prevention. Check out her series of self-massage tools to stay on top of any problem areas.

Voodoo Floss Bands: I highly recommend using these before a workout to get rid of any elbow or knee pain. I always keep a pair in my training bag.

This Episode Is Brought To You By:

This episode is brought to you by Onnit Total Human Optimization. Get your Shroom Tech Sport, Alpha Brain, Hemp Force and more incredible supplements and fitness equipment at And use the coupon code “Renegade” at checkout to save 10%.

Finally, if you have questions you need me to answer, send them over to

Thank you to those of you who leave reviews on iTunes. I read each and every one of them, and sincerely appreciate your feedback.

P.S. Please share this post with someone you think would enjoy it. I appreciate you.

Thank you for listening.