Knees

I've not worked my legs for weeks (apart from some deads) because my knee hurts badly

Today I decided to try

Squatting, even with just an empty bar is a no-no

but, strangely enough, I was able to do some barbell step-up with a decent weight and my knees didn't bother me that much

How come ?

different ROM on the step-ups?

d3track said:

different ROM on the step-ups?

Click to expand...

I squat ass to the grass but even if I try to squat parallel it hurts

BB step-ups are performed with an angle of approximately 90 degrees (so they look like parallel)

How do you come up from a squat? If you go down into a squat position with just bodyweight and come back up agan do you come up with your weight on the balls of your feet or on your heels. I had a similar problem and decided that I was coming with my weight forward and that that was placing stress on my knees.

If the problem is similar to what I was experiencing then try to make an effort to hold your weight to the rear as you rise. If it doesn't make any difference then I can only wish you luck with it.

Anthrax said:

I squat ass to the grass but even if I try to squat parallel it hurts

BB step-ups are performed with an angle of approximately 90 degrees (so they look like parallel)

Click to expand...

could it be from the foot placement though?
in a step up its pretty much straight in front/under you
while in teh squat your feet are out to the side more

maybe that is enough difference to cause the stress to the joint?

Blut Wump said:

How do you come up from a squat? If you go down into a squat position with just bodyweight and come back up agan do you come up with your weight on the balls of your feet or on your heels. I had a similar problem and decided that I was coming with my weight forward and that that was placing stress on my knees.

Click to expand...

I think this happened to me last time I squatted. In trying to get ATF my weight shifted forward.

My right knee doesn't hurt or anything, it just feels 'funny'

I hpoe with a few days rest it goes away since I'm trying for a 1 x 3 max on Mon or Tue.

You made good points guys!

When I think about it, it's true that with step-ups my knee is above my foot and my feet are parallel

While, when deep squating (even though I try to keep the weight and push with the ball of my feet-hams)
- my knees have to extend over my feet
- my feet point outwards

but isn't it the *regular* form ?

The deeper you go the farther the knees need to extend in order to keep balance

Anthrax said:

You made good points guys!

When I think about it, it's true that with step-ups my knee is above my foot and my feet are parallel

While, when deep squating (even though I try to keep the weight and push with the ball of my feet-hams)
- my knees have to extend over my feet
- my feet point outwards

but isn't it the *regular* form ?

The deeper you go the farther the knees need to extend in order to keep balance

Click to expand...

i squat the same way
i'm just thinking that maybe thats the reason you can do the step ups and not the squats right now
i would maybe keep with the sttep ups until you can squat again, maybe it will help speed up the healing too.....

Anthrax said:

You made good points guys!

When I think about it, it's true that with step-ups my knee is above my foot and my feet are parallel

While, when deep squating (even though I try to keep the weight and push with the ball of my feet-hams)
- my knees have to extend over my feet
- my feet point outwards

but isn't it the *regular* form ?

The deeper you go the farther the knees need to extend in order to keep balance

Click to expand...

Feet pointing outwards might be part of the issue and you have to find a foot placement which helps but I also have my feet slightly flared and find that it helps.

With regard to trying to keep my weight back in the squat, I found it helped to think of going down as sitting back rather than sitting down. As you hit the bottom there's a feeling of 'settling in' as the weight is taken up with your hams and glutes. As you come back up try to feel your hams and glutes doing the initial work as you lift your head backwards and push with your heels.

Madcow has done a couple of good descriptions recently thinking of the joints as hinges. On post #6 in this thread there are links to one of madcow's posts and also to some articles which might be worth a read.
http://www.elitefitness.com/forum/showthread.php?t=395934

I had the same problem early in my squatting 'career'. Foot placement was everything for me.