I get pain in my knees when I am doing squats, and my knees have always been a bit troubled at times. They pop when I squat down and it causes pain when I push up. Is there something that could be causing this? Like not warming up enough?
Post a vid of your squats
Write down all the squat sets you did your last squat workout
Does it hurt even with light weights?
How much do you weigh/squat?
Do you ever go jogging?
Athletic history?
I’d like to see you reply to those, but squatting with a wide stance, sitting back and using neoprene knee sleeves has helped my knees stay healthy.
post a vid of your form, thats probably the issue
Dont have access to a video at the moment, but I’ll answer the questions as best I can. Basically I did 5/3/1 boring but big with a “max” of 135. Doesnt hurt as much with lighter weights and sometimes not at all. I weigh 219 at about 20% body fat, so im still pretty big but im working on it. I jog atleast once or twice a week as part of my normal excercise, Athletic history…I’ll just say sedentary up until a few months ago.
As far as form goes, I try to point my feet about 30-45 degrees and squat til my knees are parallel with the floor, I also pretend I am setting down in a chair, making sure to keep my arms tight and looking straight ahead. It hurts mainly when I get down to that parallel level, and not as much going up or down.
Ok. I’d try to replace jogging with something else. It can be very hard on your knees, especially at 219 pounds. Rowing, swimming, riding a bike, playing basketball, hill sprints, anything but jogging. And if you have to jog, wear good shoes and try to run on something other than asphalt.
How much do you warm up? Makes a big difference in how your knees feel.
Actually, now that i think about it it probably is warming up thats the issue…I remember running a mile prior to doing the squats last time, this time i just kind started light and built up.
just, dont jog
[quote]Almack9 wrote:
Dont have access to a video at the moment, but I’ll answer the questions as best I can. Basically I did 5/3/1 boring but big with a “max” of 135. Doesnt hurt as much with lighter weights and sometimes not at all. I weigh 219 at about 20% body fat, so im still pretty big but im working on it. I jog atleast once or twice a week as part of my normal excercise, Athletic history…I’ll just say sedentary up until a few months ago.
As far as form goes, I try to point my feet about 30-45 degrees and squat til my knees are parallel with the floor, I also pretend I am setting down in a chair, making sure to keep my arms tight and looking straight ahead. It hurts mainly when I get down to that parallel level, and not as much going up or down.[/quote]
I have terribly bad knees as well. If the other folks’ suggestions don’t work, try a good set of knee straps. That’s what worked for me. It keeps all the knee parts in place and provide support so they can work properly. I use simple knee sleeves with the above-the-knee and blow-the-knee straps on top. I haven’t tried the proper weightlifting knee straps but that’s something else to look into. Also, like the others say, DON’T RUN.
1 don’t jog. find a hill to sprint, or a heavy thing to push / drag
2 make sure your form is perfect. could be your quads want to take most of the load, making the knees come in a bit.
Sometimes dominance of the vastus lateralis over the vastus medialis (or vice versa) can cause problems by pulling the knee joint off its healthier course. Not saying this IS your problem, but I deal with it every so often and correct it, then get lazy and it comes back.
Just something else to keep in mind.
My first inclination is that you’re not using your hip correctly. Either that or your feet/knee/hip alignment is out of whack. Video would be nice.
not 100% sure if this is relevant or not, but today was deadlift day and there was no associated pain in my knees.
Well, there’s less range of motion, so that’s natural.
Article by the guy above Cure Chronic Knee Pain - Exercises For Injuries
Somewhat of the same problem, warming up thoroughly helps a little, when my job causes a little mor soreness than normal (construction) knee wraps (lighter than a power lifter might) helps a lot.
Warmed up alot more than last time, and no actual pain, though there was a bit of popping on one or two reps, overall much better than before.
Foam rolling the shit out of my quads, IT band, hip flexors, and abductors has made a HUGE difference in my level of knee pain. I always foam roll; then do some hip mobility drills, hip flexor stretching, and adductor stretching; then squat. Total is about a 10 minute warm-up, and well worth it. My knee pain has drastically reduced as a result. Also, I always squat with knee sleeves or wraps, which I think helps me to avoid knee pain. Beyond that, check your form (as everyone else above has said). You might be breaking at the knees first instead of initiating the squat by sitting back first.
[quote]Almack9 wrote:
Warmed up alot more than last time, and no actual pain, though there was a bit of popping on one or two reps, overall much better than before.[/quote]
Glad to hear it. Keep it up!
Dude I have chronic pain in my knees, I suggest using a real tight belt and tightening up your stance a tad. Ive always used strait toes not 30 or 40 degrees. Power lifters use strait toes and even use heels un thier shoes to keep them on their toes (for quad work).
I am currently battling the same exact issue. Ive had 2 knee surgeries and decided to correct it through weight work instead of costly doctor visits. I plan to buy knee straps this weekend at some point, Ill let you know hoe they feel.
Try looking a little bit, not too much but I find looking up helps people drive with thier hips which is bette for knees, hips, back, everything. Also a belt helps you contract core which helps everything as well. Once you get to 225 back squats I recommend training without a belt unless maxing or loading. Ill let you know how the straps go.
powerlifters do not use “straight toes”, anyone who is trying to squat a respectable weight points their toes out a # of degrees
maybe you need to re-evaluate why you have chronic pain in your knees