I’ll preface this by saying tht I don’t compete and lift to get stronger and for my own enjoyment. I have been lifting for 15 years and now, at 38, I have noticed that my knees are really starting to be sore on a regular basis. I have worn knee sleeves for a long time but even those aren’t helping. I am considering buying some knee wraps and starting to train with those on my heavier 5/3/1 sets. It doesn’t help that this winter has been unusually cold.
I do plenty of mobility work and continue to work on my form, but the reality is that I am just getting older. I was curious for thoughts on those of you who have implemented them and how that changed the weights you use, your training, etc. thanks in advance
In my experience - a tighter knee sleeve works better than knee wraps. I would recommend using some ibuprofen and making sure to roll your IT band, quad and calf.
I know exactly what you mean. I’m having the same problem. Funny thing is that it isn’t a constant thing. Maybe for a few weeks I’m fine and then the pains come back.
Just a thought, you might wanna try and run a cycle or two using box squats to take the pressure off the knees. I don’t think you’ll enjoy wrapping every single time you squat, even if it’s only the heavier sets. You do get more knee stability, but like Jim said; a tighter or even better quality knee sleeve will do wonders.
I live in Ohio and still lift in my garage w/ a propane heater. I have to use sleeves. Knees gotta stay warm.
We naturally assume it after 15 years, but make sure your knees are tracking correctly too and not coming too far forward.
[quote]osu122975 wrote:
Just a thought, you might wanna try and run a cycle or two using box squats to take the pressure off the knees. I don’t think you’ll enjoy wrapping every single time you squat, even if it’s only the heavier sets. You do get more knee stability, but like Jim said; a tighter or even better quality knee sleeve will do wonders.
I live in Ohio and still lift in my garage w/ a propane heater. I have to use sleeves. Knees gotta stay warm.
We naturally assume it after 15 years, but make sure your knees are tracking correctly too and not coming too far forward.
Good luck to you.[/quote]
Thanks everyone for the feedback. I think I am going to move forward and buy some sbd knee sleeves. I have been using the elitefts ones for a few years but it sounds like the sbd is a much better sleeve and will help with stability
I just use a Neoprene sleve and do High rep Hamstring work. Tore my Biceps tendon in half, read about a sprinter who did the same thing and used 100 rep lying leg curls 3 days a week to get back(just in bed with ankle weights before going to sleep) Anytime I notice my knees hurting again I go back to this within weeks they feel better. And like Jim said, rolling IT band. The sleeves make my knee feel more stable…maybe add 10 pounds, no clue because I havent squatted without them in years, do all my other work without them though.
[quote]Curodd wrote:
I just use a Neoprene sleve and do High rep Hamstring work. Tore my Biceps tendon in half, read about a sprinter who did the same thing and used 100 rep lying leg curls 3 days a week to get back(just in bed with ankle weights before going to sleep) Anytime I notice my knees hurting again I go back to this within weeks they feel better. And like Jim said, rolling IT band. The sleeves make my knee feel more stable…maybe add 10 pounds, no clue because I havent squatted without them in years, do all my other work without them though.[/quote]
What does the bicep tendon have to do with the extra hamstring work? Thanks!
[quote]Curodd wrote:
I just use a Neoprene sleve and do High rep Hamstring work. Tore my Biceps tendon in half, read about a sprinter who did the same thing and used 100 rep lying leg curls 3 days a week to get back(just in bed with ankle weights before going to sleep) Anytime I notice my knees hurting again I go back to this within weeks they feel better. And like Jim said, rolling IT band. The sleeves make my knee feel more stable…maybe add 10 pounds, no clue because I havent squatted without them in years, do all my other work without them though.[/quote]
What does the bicep tendon have to do with the extra hamstring work? Thanks![/quote]
Sorry Shouldve been more clear, The biceps femoris tendon. Leg biceps not biceps brachii
Since no one else commented on the impact of knee wraps, I’ll go ahead. In my experience, tight knee wraps + belt adds about 60 lbs to my max, but this is also dependent on depth. I usually squat ATG and tight knee wraps limit me to just below parallel so the reduced ROM has an impact as well.
I have had two surgeries on my right knee - the last being a meniscus transplant. Neither were caused by lifting though and strange as it may seem I have never had much of a problem lifting. I go low though and I believe this shifts the load to my glutes and actually relieves the stress - posterior chain ends up doing most of the work. I talk to people all the time that say they can’t squat parallel because of bad knees. I think getting down to where the glutes take over helps - me anyway.
Regarding wraps: I am 46. I use Elitefts sleeves through my work sets - which I generally do only the required reps. I slide them down and wrap for jokers. Once or twice per cycle I will do up/down ladders and go for a rep PR either with the last set on the way back down or first set last. If it is the last set I wrap. If first/last I pull the sleeves back up.
Note: I have no hangups regarding gear in general. I got over that when I was competing. Knee wraps have seriously helped my knees and I admit I enjoy the extra weight.
Having 60-100 pounds extra weight on the bar does wonders for the body in general - especially if you only use wraps and forego the suit.
[quote]osu122975 wrote:
Just a thought, you might wanna try and run a cycle or two using box squats to take the pressure off the knees. I don’t think you’ll enjoy wrapping every single time you squat, even if it’s only the heavier sets. You do get more knee stability, but like Jim said; a tighter or even better quality knee sleeve will do wonders.
I live in Ohio and still lift in my garage w/ a propane heater. I have to use sleeves. Knees gotta stay warm.
We naturally assume it after 15 years, but make sure your knees are tracking correctly too and not coming too far forward.
Good luck to you.[/quote]
Thanks everyone for the feedback. I think I am going to move forward and buy some sbd knee sleeves. I have been using the elitefts ones for a few years but it sounds like the sbd is a much better sleeve and will help with stability
[/quote]
I too am 38 years old, I too have a home gym with a small heater, it doesn’t get much warmer than 45 degrees in there some days up here in New England. I just bought some tight sleeves from EliteFts and they seem to be helping me out while I train. I am VERY guilty of not rolling and I am sure it would help me more. I would go with a nice thick tight sleeve over wraps.
I’m only 29, but I feel like I’m experiencing something like the 35+ guys here are. I’ve been lifting since I was 14, so 15 years…more than half my life so far. I feel like my knees hurt when they shouldn’t. They get cranky when I don’t take my fish oil religiously. They pop and crack and shift when I’m walking, especially walking down stairs. I had an incident once in the gym where I had a crippling pain in my patella just doing my warmups and had to pack up and leave the gym without doing a single squat. I lift in my unheated garage sometimes, but I also have a gym membership.
I did have major surgeries in my left knee when I was 12 and 13 after being struck by a car, but it never bothered me growing up, even through football, track and powerlifting. The last few years though, it seems real easy to aggravate, and not just my left knee either. I’m thinking about wearing sleeves. I have some wraps, but they are extremely heavy duty wraps that are very painful to even wrap, much less squat in.
I stretch and foam roll on a regular basis, but I think what is really aggravating my knees is sitting in a chair 18hrs a day. I work a desk job, where I have no leg room to stretch out and my knees are usually aching by the end of the day. Then I go home and usually spend several hours at my computer doing homework each night. I have hot knees all the time. They’re painful and hot to the touch 24/7. Something has got to give. I know that knee sleeves alone won’t fix it, although they might help in the gym. Getting a different job isn’t really an option. My only skill-sets involve sitting at a desk, unfortunately.