COMPRESSION/SHEAR STRESS
I understand this bit. I believe I have pretty good form on the deads and squats because I have forced myself not to increase weight untill I nail it down. Never felt any problem whatsoever, got to 280 deadlift but then I got scared I guess. Kind of like maybe Im working the muscles but tearing the bone/ligaments apart so I decided to reevaluate all this
HYPEREXTENSIONS
So no hyperextensions? Are the reverse hypers any better? It seems to me that they would be because the spine is kind of āsupportedā while hams, glutes and fascia do all the work, no?
RIPPETOE
:))) such controversy around him. Seems like extremely knowledgeable person, with a bit of a temper but all great coaches or scientists are like that. What do you think is wrong with is squat style?
OA
Now you got me quite worried. There is no exercise I can do and avoid knee flexion. Just to make sure Iām expressing myself correctly:
the knee IS working properly (sort of; aside from loss of the last 20deg flexion and couple of deg extension)
it doesnt hurt really
it grinds
What do you suggest I do regarding feet? I am looking for a good physical therapist in Croatia (even someone who has worked with the Kostelic family if neccessary ;)) to try and get this on the road but still no luck
I wouldnāt recommend any sort of hyperextension work. The back will get work as a stabilizer during squats, deads, rows, bench, core training, etc. I donāt see the need to train it outside of isometric workāespecially if you have a preexisting back injury.
Rippetoe squats donāt work for me. I have a long torso and relatively short limbs. Squat style is another one of those individualized things. So, while I was squatting more than ever in that style, I was also putting excess shear through my low back due to my excessive āhip drive.ā Plenty of people have had success with that style of squatting though. I also ran into a lot of problems when people would suggest āhard archingā your low back to squat. Keep that thing neutral and itās very very strong.
Iām not saying you should avoid knee flexion, but perform it safely, which means movements that donāt produce the grinding and pain. The grinding is a symptom of improper knee function. I donāt think your patella is tracking correctly (among other things) and that is why you are losing cartilage and gaining bone in the joint.
Try to find a therapist that deals with gait disorders. They should try an over the counter orthotic and if that doesnāt produce desirable results you may have to upgrade to a custom orthotic. Typically I would suggest trying to ārebuildā the foot before an orthotic, but you already have several upstream issues that shouldnāt have to wait on that.
I have also noted when looking down on my gym shoes: