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Thread: Squat Form Check - Inner Right Knee Pain

  1. #1
    Wannabebig Member mwhities's Avatar
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    Jun 2011

    Squat Form Check - Inner Right Knee Pain

    Week before last, at 350lbs squats, my right knee started hurting a little. I have had these aches and pains off and on since starting SS. That Wednesday it was still hurting and I went ahead and squatted the 355lbs and it seemed to aggravate it more. Still hurting but, I went ahead and squatted the 360lbs on Friday morning. It all felt great but, it started hurting even more.

    I took all of last week off to let it heal or whatever it was going to do. It hurt that Saturday and Sunday to just walk around but, by Monday it was pretty much gone. Hadn't bothered me at all.

    This morning I could "feel" where the pain was coming from just like the week before. It feels like it's in the inner right knee. Almost (or right at) where the joints meet. I'm not familiar with tendentious and maybe that's what it is but, no idea. Hopefully some of you can help me figure it out in these three videos I took this morning.

    Is there anything I'm missing (besides my left arm) or anything that stands out what might be causing it?

    One cool thing. I had to tighten up my belt by one hole. :P


  2. #2
    Senior Member Jonathan E's Avatar
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    Dec 2010
    Form is good from my perspective man. By what your describing it sounds like your ACL and/or PCL is bothering you.
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  3. #3
    Senior Member
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    Oct 2009
    You look pretty good technique wise. How is your prehab? Ice or contrast showers? Do you foam roll?
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  4. #4
    Join Date
    Jan 2007
    University at Albany
    Holy shit, you're badass! That's just inspiring!

    You look dead on, form-wise. You might be shifting to the right to compensate and try to keep the bar in place which might be putting pressure on the knee. i don't know for sure.

    Keep training hard, man. Badass!

  5. #5
    The Bulkness Cometh! BULK_BOY's Avatar
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    Jul 2008
    Ontario, CANADA !
    First of all....amazing! Absolutely amazing!

    In terms of your knee troubles......what I see is the same as Matt. To me, it looks like your right shoulder/trap/torso is pulling back, while your left side is leaning forward. This is most prevalent in the second video. I copied this movement myself and could feel a "little" pull on my inner right knee (sans weight) With 350lbs it might make an impact.

    Just my observation.

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  6. #6
    Administrator chris mason's Avatar
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    Jan 2001
    Charlottesville, VA
    In the first video the only thing I can see is that you push your knees out on the descent as you should, but you let them cave-in a bit as you rise back up.

    The other guys are probably right in that it may have to do with how you have to hold the bar and a compensation in order to try to maintain balance.

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  7. #7
    Westside Bencher Travis Bell's Avatar
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    Jan 2008
    Westside Barbell, OH
    Many times inner knee pain can be the result of a very tight IT band. Try stretching them out and then resting the knee another week or two to get the inflammation down.

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  8. #8
    Wannabebig Member
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    Feb 2012
    What you are describing sounds more like tendonitis than something structural, I'm always a fan of getting things checked out by a doctor though (just in case). A structural issue (torn ligament, torn cartilage) is usually accompanied by a decent amount of swelling (I'm not a doctor but after my 14th orthopedic surgery I feel like I should be able to give unsolicited advice) and a feeling, usually, of instability, tendonitis on the other hand can occur with little visible swelling and from what you are describing it sounds like that may be what you are experiencing, NSAIDs, ice and rest are usually prescribed as treatment with maybe a few weeks to recover. One more time, it never hurts to get it checked out by a pro.
    By the way your squat form looks awesome, I have no idea how you balance the weight with just one arm but you're doing a great job, nice, deep controlled squats, keep it up.

  9. #9
    Senior Member Sensei's Avatar
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    Dec 2004
    Looks like it's tough for you to keep that left scapula retracted. My guess is that, plus trying to balance the weight, is throwing stress onto your right hip and knee. You can see this shift of the hips to the right pretty clearly in the second video.

    I don't know that it will solve the issue (and it might take some doing) but you could certainly try some squats with a sandbag shouldered to the left. Keep that chest out and big as possible really keeping that left scap retracted and see how that goes. Rigging something up w. bands might be possible as well.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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  10. #10
    Join Date
    Jan 2007
    University at Albany
    I just thought of this... If you have the cash, get a Safety Squat Bar. I bet that'll solve the leaning problem as you don't have to even hold the bar while you squat.

  11. #11
    Senior Member Niko_El_Piko's Avatar
    Join Date
    Aug 2009
    Montevideo, Uruguay
    That´s so inspiring. Impressive stuff and nice technique.

    I totally agree with Rhodes. Great idea!

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