Starting to get some issues with pain shooting down the outside of my left knee when I squat, usually in my later sets when I’m warmed up. Pretty sure it’s my IT band playing up, but does anyone have any experience fixing this thing. Am doing a fair bit of stretching, foam rolling, changing stance and warmups before workouts but still keeps happening.
@j4gga2 and @FlatsFarmer are pretty smart. I also think @RT_Nomad has mentioned dealing with similar in his competitive career.
I’ll be following along, because mine gets super irritated too.
1 Like
I didn’t experience any IT band problems that I know. I did experience repeated tensor fasciae latae aggravation. The solution was simple. I added the use of an abductor machine where the sets were reps of fairly light weight that I held at the flexed position for a couple seconds.
OP is having shooting pain and it was on the side of his knee. I have never experienced anything like this.
2 Likes
Sorry - I misremembered
I just wish that I could have helped
1 Like
It’s probably a nerve pain from your back, not your IT band. IT band is a running-related issue that will flare up in single-leg exercises. Neural symptoms can cause a shooting pain down the posterior knee and thigh, and lateral knee and shin, mostly associated with forward or backward bending and/or deeper squatting
I would:
- Find a good PT/physio in your area who can accurately assess you and provide a lifting-focussed rehab plan
- Use a trigger ball to release the shit out of your glutes & piriformis (google it)
- Remove barbell squatting/lunging/hinging below 90 degrees on hip flexion for the next 2 weeks. Offset with machine training (hack squat+++), barbell hip thrust, box squat (or similar), trap bar deadlift off blocks and similar
- Double-down on your core training, for now focusing on spinal-stabilised exercises like back extensions (especially holds); weighted front, side and Copenhagen planks; and loaded carries. Commence a progressive return to through-range spinal exercises like weighted leg raises, weighted sit ups, reverse hyper extensions and side bend variations after 4 weeks
2 Likes
I would do some seated knee raises, like a couple sets of 10 on each side. Before squatting to see if it helps. Or even right now to see if it takes any tension off your IT band. If possible, sit on a High seat, so your thighs are above parallel.
![17440317273088167902040520805273|392x392]
(upload://2hrDis8dLqDFqaR5Uyqmq805aQg.jpeg)
Anyway, the IT band connects to the knee, so it makes sense to me that tight hip muscles (like the TFL) pulling on the “top” of the IT band could cause pain on the “bottom” knee side.
So, like Nomad said, it makes sense to me to train the hip muscles to fix the tightness and knee pain. The seated knee raise is super easy, and mimics what the hips do at the bottom of the squat. I would start there.
1 Like
First picture didn’t load. Here’s seated knee raise.
If that move, which focuses on hip motion/stability “works” I would keep on with the Easiest glute and hip stuff. Like glute med circles with small range of motion.
https://youtu.be/IA_nDjnFpaE?si=96AoF6Kh-afk_Nih