I have had 2 knee surgeries, as I had an ACL tear and meniscus damage back in 1983 and did nothing done until 1999. I know but hey…
Anyhow, I can relate to you as I lift and play hockey (or TRY to play hockey!). Had the ACL repaired with a hamstring graft, and later a 2nd operation to repair the menisci. Menicsci are as good as gone, I don’t run anymore.
I regularly take a glucosamine/chondrotine mix, and also MSM. I play hockey twice a week, max 4/week (only in winter). I try to squat 2/week. I have very little problems with squatting, and this past year had very little trouble with hockey. 2 years ago I had alot of swelling, and some pain when playing. I think the supps helped, but that is perhaps subjective. I have now played 2 seasons after a 30 year lay off from hockey, so perhaps my skating has improved (smoother?) and this may help my knees as well.
I don’t stretch much before squatting or hockey, but my warm up to squat is pretty long, and I go up slow and gradual. I do alot of bodyweight squats before hockey, and only dynamic stretching there. I also wear wool knee sleeves. I may try neoprene.
I was a jr. national team hurdler, so it hurts not to be able to run, but biking is a good substitute. I am 47 and do not feel really limited by my knees as I can play hockey (sort of), ski and bike. Unfortunately jogging is out.
I really believe in glucosamine/chondroitine, MSM may help. But warming up is very very important.
A glucosamine / chondroitin complex would work best when taken daily. Every day. I recommend it, highly. I was having sharp pain in my knees just going up stairs. Three days after starting this supp… all gone.
Also, try wrapping your knees for now. A sleeve won’t be your best bet. You need to “girdle” as much stuff as possible and have more support. In the end, that’s what it’s all about. Support. Wrap those suckers tight and watch your squats go up.
Great Suggestions by everyone. Gluc/Chrond mainly helps with cartilege health. A massage therapist who worked on my legs once noticed a condition he said was common with runners, cyclists, and people who squat. The IT Band runs up the outside thigh from knee to hip and can get tight (shorten), this pulls the kneecap out of alignment and causes pain in the area - it did with me - that sounds similar to what you describe. Foam Roller work and stretching of the IT Band (outer thigh and hip area) and strengthening of the Vastus Medialis (tear drop) muscle did wonders for my knees.
In the past year or so, I’ve noticed more knee pain/aches when squatting. So, I don’t squat as heavy anymore. I’ve found other ways to work my legs without having to squat as often or as heavy.
Lunges, Bulgarian Split Squats, Leg extensions, deadlifts, barbell hack squats, Romanian deadlifts, leg curls and a few other exercises have worked just as well for me without the knee pain or “sheering effect” on my knees and shins from squats.
I’ve done plenty of squatting in the past 10 years, and I’ve worked up to some heavy weights in the past, but I don’t feel the need to lift heavy and deal with the pain during and after anymore especially when there are other exercises that work my legs thoroughly and without pain.
I highly recommend purchasing Mike Robertson’s ‘Bulletproof Knees’! It addresses every possible way to eliminate and prevent knee pain.
In the meantime, how is your hip and ankle mobility? Knee and hip alignment? Soft tissue quality? Glute strength?
To start off with, I would recommend picking up a foam roller and lacrosse ball and begin performing trigger point/self myofascial release on all of the muscles of the hips, thighs, and low leg. Check out the Cressey/Robertson article ‘Feel Better for 10 Bucks’ for tips on how to use the foam roller.
Some other quick tips… stretch your hip flexors, perform glute activation (in all planes of movement) and hip/ankle mobility drills.
[quote]Zap Branigan wrote:
Get neoprene knee sleeves.
I have had no success with supplements to alleviate joint pain but a good warm up and a knee sleeve usually means less or no pain. When I forget to wear it my knee will ache for days.[/quote]