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How do you combat sore knees from squatting?

Slyder190

Slyder190

New member
I started doing regular squats again for the first time in a long time about 2 months back or so. i was afraid to do them because I herniated a disc one time. No back problems at all and it's helping my gains I beleive. How the hell do you guys put up with the sore knees though?
 
first of all do lots of reps to build up that area,then add glusomanine sulfate & MSM this will help support the tissue being rebuilt in that area!
get ready someone is gonna say deca in a minute!!!!


RADAR
 
Do leg presses before , get knees well warmed up , only do heavy medium rep (10) squats for low sets then , works like a charm.
 
They shouldn't hurt your knees if you are using good form (assuming there is no pre-existing knee injuries).
 
Leg raises bro. Might want to hit up the smith machine for squats as well. Do 4-5 sets of leg raises as your first workout and then also as your last work-out do them for 2-3 sets. Don't go carzy with the weight with your squats either bro. Try this and tell me if it works. The 4-5 sets prior to everything else I got from an article by dennis james. I added in the leg raises at the end from personal experience.
 
Post a pic or vid of your form, that's probably the problem. You might be too narrow, or you might not be sitting back enough. Box squats would help that. And you should be going deep, that's not the problem.
 
Open up your stance and point your toes out. Sit back as you squat instead of leaning forward. Try doing box squats until you perfect your form.
 
slobberknocker said:
And you should be going deep, that's not the problem.
Click to expand...

How do you know this?

Answer: you don't. You are just trying to be a know it all.

Deep squats (below parallel) cause problems for many people. Parallel squats can be just as effective at building legs whilst keeping knees pain free.....
 
Concentrate on pushing the knees out. I've found that this has helped since it really forces you to flex the quads hard and takes some of the stress off the joint.
 
cmdubs said:
Concentrate on pushing the knees out. I've found that this has helped since it really forces you to flex the quads hard and takes some of the stress off the joint.
Click to expand...


Yeah, I heard Ed Coan call that "opening up your groin" or something like that.
 
a few thoughts based on my experiences;

1) leg raises on a machine give me more knee problems than squatting ever has;

2) if you are squatting for powerlifting, you should not go more than one inch below parallel and your shins should remain fairly vertical (narrow stance guys will have their shins go towards the knees some) (using this form should not cause any knee discomfort; going lower than this will not hurt the knees, but could strain the hips; but more importantly, why would you do it--the rules only require going to just below parallel);

3) if you are front squatting or using more of an OL style squat where your knees do go forward, stopping at or just above parallel will cause much more stress on your knees than going all the way into the hole.

As to point 3, this may seem counter-intuitive, but I believe the science bears it out. For instance, if you are doing power cleans and you drop down about 4 inches to catch the bar, this should produce little strain on the knees. If you use too much weight on a power clean and are forced to drop to just above parallel, you should ride it all the way down and just do a full clean. Stopping at just above parallel is what some call "no man's land" and is the point at which the shearing forces are greatest on the knees; you do not want to spend much time at that point.

For added support read about it at: http://www.olympus.net/personal/cablebar/NML.htm
 
Ashamed said:


How do you know this?

Answer: you don't. You are just trying to be a know it all.

Deep squats (below parallel) cause problems for many people. Parallel squats can be just as effective at building legs whilst keeping knees pain free.....
Click to expand...


By deep, I mean parallel or just below.
 
Ashamed said:


How do you know this?

Answer: you don't. You are just trying to be a know it all.

Deep squats (below parallel) cause problems for many people. Parallel squats can be just as effective at building legs whilst keeping knees pain free.....
Click to expand...

Who's trying to be the know it all? Why don't you list the reasons for not going deep on squats with scientific evidence to support your ideas and your thought will be much better accepted.

Cheers,
Scotsman
 
What causes knee problems in squatting is letting the knees travel too far forward. Reduce forward travel of the knees to save them from injury.
 
It's always been my understanding and comprehension that going below parallel shifts the pressure from the knees to the hips... thus, taking the pressure off the knees... making the exercise better for those with knee problems.

C-ditty
 
Ashamed said:


How do you know this?

Answer: you don't. You are just trying to be a know it all.

Deep squats (below parallel) cause problems for many people. Parallel squats can be just as effective at building legs whilst keeping knees pain free.....
Click to expand...

Let me play this game called being a 'know it all' and i shall explain the mechanics of the knee and how going 'above or to //' puts more unwanted stress on the connective tissue of the knee.

You have 4 main protective ligaments in the knee, ACL, PCL, MCL and LCL. At the times of thier best postion during the squat is at standing or full squatting. By full squatting i mean full passive ROM that each individual can achive. The time when the 4 ligaments are at their most dangerous position and most unstable position is at 90 degrees due to the fact they are relaxed and cannot provide any safety for the knee. Now tell me, would it be so wise to stop at this point where there is no safety for the knee with 500-600 pounds on your back? Id think not. Most of the time knee injuries are a chronic problem that most dont relize till many yrs afterwards.


Kc
 
What stance do you use? I have terrible knees from barrel racing with no shin guards. Anyway, a wider stance and going lower took the pressure off of mine. Even a slight widening of the stance can make a difference, so you don't have to spread the cage if you don't want to.

I knees bother me a lot more when I squat in a close stance, but that could just be the difference between female and male hips. At any rate, personal experience has taught me that going to parallel and lower bothers my knees less.

I would forego the Smith machine advice I saw on this thread.
 
XtremePowerLifter2000 said:


Let me play this game called being a 'know it all' and i shall explain the mechanics of the knee and how going 'above or to //' puts more unwanted stress on the connective tissue of the knee.

You have 4 main protective ligaments in the knee, ACL, PCL, MCL and LCL. At the times of thier best postion during the squat is at standing or full squatting. By full squatting i mean full passive ROM that each individual can achive. The time when the 4 ligaments are at their most dangerous position and most unstable position is at 90 degrees due to the fact they are relaxed and cannot provide any safety for the knee. Now tell me, would it be so wise to stop at this point where there is no safety for the knee with 500-600 pounds on your back? Id think not. Most of the time knee injuries are a chronic problem that most dont relize till many yrs afterwards.

Exactly. I have damage to my acl,mcl, and lcl in my right knee and once i started going to full depth on my rom my knee stopped hurting and actualy got better.

Cheers,
Scotsman

Kc
Click to expand...
 
Additionally, the lower you go, the more hamstring you recruit, and the hamstrings protect the knee joints as well.
 
xtreme is correct. another side note: when stopping a weight at a certain point, the force needed to stop a weight is greater than the load itself....would it make sense to stop at midway/90 deg where you are vulerable?
 
If you mean sore knees as in tendonitus, then only rest an possibly active recovery can help that. That happens when the tendons cannont recover before the next workout. They have less blood flow so do not recover as fast as muscles.

Active recovery can help in this area. very high reps and lactic acid.
 
My knees only stopped hurting once I started going deep. Definately makes sure that your knees dont pass the plane of your toes and also that your toes are pointed outward.
 
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