It has always seemed like my knees have been a little weak. Sometimes I run up the stairs and a knee buckles.
That being said, only now has it been affecting my lifting.
I haven't done anything of notice to hurt them lately.
Even going down in the squatting position puts weird pressure on it. I went last week and immediately quit. I went this week and got through it, but I feel like I'm risking injury because I can still feel the pressure. Also, feel like I'm favoring the other leg now, which I imagine can't be good.
I squat with proper form, or so I like to think. I do "heavy" weight at sets of over 300. I also often leg press. Other than that, can't imagine what is directly stressing my knees.
So all that said, I suppose the question is, what should I do...
Skip legs until I feel better?
Lower the weight?
Continue legs (assuming it feels fine) but skip the squat and/or leg press for a bit?
Quit crying and risk injury?
How do you know you're using proper form? Do you have a camera and can take a video of your squat?
I'm willing to bet it's your form. Are you leading your squat with your ass? I remember when I started I had aches in my knees because I was starting my squat at my knee joint and not with my hips. It makes a huge difference in your form. Also, are you driving through with your heels or are you on your toes? If at any point your weight shifts to your toes, you are at serious risk of injury.
If your knees are weak, you could try leg curls with bands (if you have them). Louie Simmons suggested them to me for strenghening my knees when I visited Westside. They really hit the back of the knee well. I do 150-200 each leg a couple times a week. If you have access to a weight sled you might try pulling it backwards. That will help strengthen your quads. Good luck!
"It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things." - Leonardo da Vinci
Last edited by snow; 03-13-2009 at 08:41 PM.
Second week in a row. Squatted with emphasis on form. Thought it was maybe my toes weren't pointed in the right angle. Felt a little better @ 45 degree angle, but still ended up having to quite after 1st set of leg press. I gotta get on that camera to determine if it's form or not. I was just playing a little basketball and jumped up straight up and down as a warm up, and again, felt pressure in the right knee. It's only temporary though.
Get yourself a foam roller and roll the f*** out of your IT band, TFL, calves, hams, and hip flexors. After than stretch.
Do that for a few weeks and see how you feel.... oh, and get a video of your squat form.
I'm only 23, and I have lots of trouble with my right knew. I found out I was using bad form continuously for years. A physical trainer since really has helped though.
- Greg Lumis
Last edited by rbtrout; 03-20-2009 at 09:32 AM.
Give chalk a chance.
49 years old
Knee felt a little better this time...
225 x 10
A few notes too...
-I could be going down much deeper, but I have a mental block babying my knee.
-Not the best angle I shot this at, apologies.
-I buckled for some reason on the first one.
If anybody can point out what I'm doing wrong, besides what I've mentioned, I'd appreciate it.
You still haven't indicated what exactly is wrong with your knees, but from what I can see in the video, it's no surprise.
partial squats are much harder on your knees.
Again, form is everything. Walk up to the bar and just stand there. Look at your feet. Use that same comfortable position your feet are in when you squat - unless you're doing sumo and then the toes will be pointed out more. As you squat down and come back up, imaging there's an invisible wall that makes your knees run in the exact same vertical line that your toes/feet are. Go to, at least, parallel; stopping higher than parallel puts a ton of stress on the knee joints. Not having your knees run in the same plane as your toes will put a ton of pressure on your knees.
When you're doing the leg press, do your knees come in when you push the weight? No, they stay out over your toes. Same thing for squats. When you're doing the leg press, do you stop 1/2 way down? No, you go until your knees nearly hit your chest. Same thing for squats.
Last edited by rbtrout; 03-27-2009 at 11:03 AM.
Give chalk a chance.
49 years old
Most common mistake I see when people squat is they look straight forward or down.
Point your head up and pray, the higher up you look, the easier squatting will be. Try it.
Also, if it feels like "wear and tear" as you say, use glucosamine, chondroitin, MSM to lube it right up. The stuff DOES work. If it feels like injury, wouldnt hurt to ask a doctor.
Last edited by MadScientist; 03-27-2009 at 11:13 AM.
I'm not sure I'd look way up, not usually a good idea. Pick a spot about 10 feet in front of you on the floor and look there. Rippetoe suggests putting a tennis ball under your chin (or imagine to) and that's where you should look.
Give chalk a chance.
49 years old
Last edited by Progress; 03-27-2009 at 11:49 AM.
Perhaps you're right. I have always looked up and found that I can more easily keep my back straight, go down further, and lift more weight.
Researching it, there are several suggestions to look straight forward, and even a couple to look slightly down.
I guess different strokes. It looks like some pros look down, 6 ft in front of them. I myself would never look down, I lose form and cant lift anywhere near as much.
Thanks for the advice. I think this is the problem, I read so many different opinions sometimes on proper squatting form that it gets jumbled in my head and I do something stupid. I mean, hell, I've been lifting for 6 years and I still can't get it right.
I really had no idea partial squats were worse on your knees though, thanks for the heads up.
As for the wear-and-tear I'm feeling, it's definitely specific to the right knee. I feel lots of tension and pressure. When I move it, I can hear it clicking and there's a clear difference between it and the left knee. It feels like the right knee cap is grinding.
Unfortunately, no health insurance right now, so I'll have to hold off on a doctor.
Last edited by snow; 03-27-2009 at 12:57 PM.
It looks like your weightline is really far forward which is probably affecting your knees (I used to squat the same way -- although I hit parallel, I was bending at my knees instead of my hips), so try to sit back like you're sitting on the toilet to take a dump (best squatting advice I got on this forum ) and like mentioned above, you are way high.
Last edited by fpr; 03-27-2009 at 04:05 PM.
Also, you probably want to start foam rolling and stretching your IT band , hamstrings, calves, glutes, quads, shoulders, lower back and hip flexors. Start stretching ALOT. Foam roll ALOT. Squat at home with a PVC pipe for practice. You are probably feeling tight because you are not squatting deep enough which can cause a variety of problems, so do the aofrementioned and you should be fine.
Last edited by ZenMonkey; 03-27-2009 at 05:19 PM.
Is your knee swollen? Does your injured knee feel warmer to the touch than the other? When you flex your quads and push with your finger into your vmo can you feel a difference in tone between your left and right leg?
I haven't read the whole thread but did want to chip in as I have some relevant experiences.
I started to get pain in my knee a few years ago and I was convinced my form was good. I was going low and I felt I was upright etc. Finally I went to the doctor, he referred me to a surgeon and they did a bit of expoloratory surgery and removed some torn carteledge and also found out that the fibular bone had cracked!! I was schocked, as was he a little.
This was definately done squatting and he told me never to squat or deadlift again, it was far too dangerous. I got some rehab at a local physio who told me my weak ankle had probably caused the knees to go inwards on a heavy squat.
Anyway......... I decided to sign up at a local crossfit type gym where the guys REALLY know their stuff. They specialise in strength and athletic coaching.. I'm so glad I did. They checked me out and said that I was VERY stiff and VERY unflexible, particularly in my hips and IT bands. When I squatted they spotted the problem immediately. Because my hips were so tight, as I approached parallel my form could not keep and I would lea forward to compensate and my knees came in. Also I was driving upwards through my knees and back and not through my hamstrings.
So..... we've been working on loosening me up and for the mean time I am going just shy of parallel to keep form and really focusing on driving up on the back foot and getting the hamstrings to fire. I should be able to get below parallel soon I reckon.
I also am doing romanian deadlifts for the same reason.
Not sure what you want to take from that, but I guess if you can find someone who REALLY knows what they are doing they will be able to look at you and work out what;s going on exactly. But in general be careful about keeping the weight on the heels, driving up with the hamstrings and really focus on keeping your knees outwards. Literally try and rip them apart from each other as you drive up.
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