Post: #1

My knees are a little fucked. I squat but I am skinny and squat 10-20 lbs less than body weight, and they hurt for days afterwards. I dont stick my knees forward, my stance is wide, my feet are splayed out a little, I wear flat-soled shoes, other guys have told me I have good form, I am unsure whats happening.

Anyway, I had avoided cardio because I am skinny, but fuck it, I want to practice running a mile as quick as possible. No long runs just developing a burst of speed.

Any tips to avoid further knee aggrivation? I have medical professionals in my family I have asked about this and they all just recommend that I stop squatting, which is not really helpful.

Post: #2

Perhaps try eating more homemade bone stocks or gelatin?

Post: #3

(08-07-2014 08:28 AM)Sonsowey Wrote:  My knees are a little fucked. I squat but I am skinny and squat 10-20 lbs less than body weight, and they hurt for days afterwards. I dont stick my knees forward, my stance is wide, my feet are splayed out a little, I wear flat-soled shoes, other guys have told me I have good form, I am unsure whats happening.

Anyway, I had avoided cardio because I am skinny, but fuck it, I want to practice running a mile as quick as possible. No long runs just developing a burst of speed.

Any tips to avoid further knee aggrivation? I have medical professionals in my family I have asked about this and they all just recommend that I stop squatting, which is not really helpful.

My knees are not the best.....kind of creaky if you know what I mean. When I started a lifting regimen that includes squatting 3x a week, I started off really light to focus on form and to allow my knee joints and tendons plenty of time to adapt to the load and strengthen. I have been adding 5lbs per workout since I started and my knees have improved.

Did you start out heavy with the squats? Squats properly performed are actually good for the knees. They strengthen the joint, tendons and muscles attaching to and surrounding the knees.

Just my $.02.

Post: #4

Watch this.
This video helped me greatly improve my squat form.
There is 8 parts i think. I highly suggest you watch them all. These guys know what they are talking about.







Also one possible reason for the knee pain is your ankle mobility/flexibility. The greater range of motion your ankles have the less your knees have to compensate for the weight.

Post: #5

Quote: I have been adding 5lbs per workout since I started and my knees have improved.

That may be too quick. I tried that speed and it would always result in an injury.

Post: #6

I used to run from 20-40 miles a week plus lift. I started to get chronic knee pain, hip and lower back pain. Inversion worked wonders for me. I still use it even though I don't run regularly any more.

I've had the Hang Ups for over 20 years and it's a great way to "decompress" and relieve all the joints in your body.

Post: #7

I think you've gone too hard, too fast to be honest.

Slow down and build strength slowly. Gym work is a marathon not a sprint.

Post: #8

Since I quit running and squats and started cycling 15 years ago, my knee's have not bothered me at all. Cycling's a great leg workout, and sprints burns fat like nothing else.

Post: #9

The video Kinjutsu posted is the one video I used to improve my form and it helps. Two forms of squatting; the olympic style or powerlifter. You may be doing powerlifter style which in my experience puts a lot of pressure on the knees.

You should learn the standard olympic squat technique before powerlifting as the latter favours big numbers over the other.

Post: #10

Thanks for the video recommendation.

I squatted today getting really light.

I focused on keeping the pressure even on the front and back of my feet, as I had occasionally been unbalanced on my feet and clearly putting more pressure on certain parts of them.

I also focused on making sure my butt didn't curl under my back, but stayed popped out.

Further I made sure I was "sitting back" as much as possible and that my knees went forward as little as possible.

I think my left-right balance was already fine, I always check visually that my hands are equidistant and the bar is exactly in the middle. I try to engage my back a lot and not focus on my legs...

Icing my knee right now...

It's crazy cause I'm 185lbs, 6' +, and squatting even 125 lbs causes my knee to be in a bad mood.

Post: #11

Deep Olympic squat makes my knees happy, as it strengthens my knees in deep flexion, their weakest position.

People who squat shallow regularly (like a Starting Strength half squat) trying to minimize knee flexion will hurt their knees when the knees go in deeper flexion (very natural thing), because they have never been there and therefore are weak. Your knees will flex to some degree while you squat to keep your body in balance (else you'll have to fold over much more like an accordion which will fuck your back - more fun!) and especially when you have weights pushing you downwards.

If you take the weights off your back and squat all the way down ATG naturally, does your knee hurt? It shouldn't, as you're evolved to be in that position. If you can't do that, don't put weights on your back regardless of squatting style, the situation won't improve.

Your knee complaint is pretty common among the SS guys at my gym. They always look in wonder at my Olympic or front squat (FYI I also squat low bar), rock bottom, knees going way forward beyond toes and ask why I don't have knee issues. They think I'm just lucky, I tell them it's because I squat deep that I don't have knee issues.

Running is a much more complicated movement than squatting. If running aggravates your knee pain, then your technique might be poor. I suggest getting a running coach, or at least look up some youtube clips to see what you're missing. A few sessions with a good coach fixed many problems for me.

Post: #12

Well, rowing (Concept2) helped me regain my range of motion both before and after my ACL surgery and did a great job busting up scar tissue. Worth a shot for general knee mobility and health.

You could try something like kettlebell front squats, you really have to sit back to do those. Overhead squats with a light bar force you to have solid form too, apparently. I haven't tried them myself, but I can see how you'd really have to stick your butt out and keep your back arched to keep the bar balanced. I will probably add them to my warmups at some point.

I doubt this is the problem, but you might try knee sleeves to keep your knees toasty. Ya never know.

Post: #13

Go to an Ortho and get a scope. You may have a torn ACL or MCL, or damaged cartilage. My right leg is almost an inch shorter because I have almost no cartilage in my right knee. Once you know for sure, you can create a plan that is right for you. I love me some Synvisc.

Post: #14

Try high reps of Bodyweight squats instead. When you get to 100 reps start building up to Pistols. I guarantee that you won't get any injuries through that and you will gain strength.

Post: #15

(08-08-2014 10:02 PM)Vaun Wrote:  Go to an Ortho and get a scope. You may have a torn ACL or MCL, or damaged cartilage. My right leg is almost an inch shorter because I have almost no cartilage in my right knee. Once you know for sure, you can create a plan that is right for you. I love me some Synvisc.

Yep, same here, meniscus and acl, maybe other damage. Get to an orthopedist and then get a coach to teach you the lifts properly. I wish I had done that in my invincible twenties, now that 30s give injuries without proper form.

Post: #16

(08-07-2014 09:24 AM)Roosh Wrote:  

Quote: I have been adding 5lbs per workout since I started and my knees have improved.

That may be too quick. I tried that speed and it would always result in an injury.

StrongLifts advocates this progression for beginners, and judging the OP by his squat numbers, I'd guess he is a beginner.

OP, give front barbell squats or goblet squats with two kettlebells a try. They're a little more quad-centric so some posterior chain work is recommended...deadlifts or glute ham raises. The back squat isn't the be all end all of leg development. Don't be afraid to use replacements. It took me years to accept that.

Post: #17

(08-07-2014 09:12 AM)kinjutsu Wrote:  Watch this.
This video helped me greatly improve my squat form.
There is 8 parts i think. I highly suggest you watch them all. These guys know what they are talking about.







Also one possible reason for the knee pain is your ankle mobility/flexibility. The greater range of motion your ankles have the less your knees have to compensate for the weight.

That's a great series. Those EliteFTS monolifts are awesome racks. If you're checking out gyms and they have a set, chances are it's a good gym.

Post: #18

Do you have knee sleeves?

Worth every penny.

Post: #19

Glucosamine
Ride a bike
Ease up on squats until completely pain free, then restart more gradually
Get proper running shoes for your foot type and gait
Jog, then run, then sprint
Warm up properly
Stretch afterward