Knees are feeling real stiff during squats, in particular the left one from a highschool football injury. I’m 6’5’’ with real long legs. Today before my leg session I stretched my hamstrings, calves, quads, and took a 10 minute walk. Yet still when I began squatting I heard those pops and cracks as I descended.
The descent is the worst part…in the beginning there is this immense pressure on my knees, but it gets slightly better with each set. I’m using light weight, enough for 8-10 reps. What can I do to improve this issue? I’m trying to transfer my weight more into my hips as I descend, but it’s difficult.
Do some foam rolling(or with a tennisball)on your IT-bands, vastus lateralis and rectus femoris(the side and front of your leg, respectively)
Don’t let your knees drift in front of your feet, especially for tall people.
Do mobility(Mike Boyle’s article on this is REALLY good, do that)
Learn to box squat and start with a high enough box so you can learn to sit back. People don’t know how far “sitting back” means, but it’s always further than you think.
That popping noise will go away with more mobility and such though.
I have the same problem with popping sounds in my knees when I squat. I have found that doing a long warmup and mobility drills help a bit. http://www.T-Nation.com/readArticle.do?id=1778726&cr=
Check out the link for Mike Boyle’s mobility drills.
I also do some light work with a barbell for 5-10 minutes just to get my knees warm and ready for working sets.
Incorporate a more dynamic warmup including the hips, knees, and ankles in all planes of motion. Also foam roll your entire leg often and incorporate more single leg work. Especially single leg squats.
What they said. I’m 6’6" and I have to take the time to warmup and stretch and do towo or three good warmup sets before starting at my working weight.
Soft tissue work has helped in my glutes and hamstrings, and using the two tennis balls taped together that was suggested in a recent article has helped a lot in my mid back.
If you are breaking from the knees first, you are going to put significantly more pressure on your knees/quads than if you make sure to sit back and break from the hips.
Look for articles on squat form, or buy Starting Strength by Marke Rippetoe if you think form is an issue.