Knee sore from squatting, HELP!

[|D_J^B_J|]

Hey,

Since my last leg workout on Tuesday I have noticed that my right knee has been sore. I have no doubt it is from squatting. This is very frustrating because I was hoping to be better by my next leg workout tomorrow .

My bro (who is a personal trainer) thinks that the pain has been caused due to the fact that I lock my knees (straighten them) at the top of my squats, placing too great a stress on the knee joint.

Any advice would be appreciated.

 

[ghettostudmuffin]

I doubt it's that.

Most likely your knees buckle in while rising out of the bottom position.

eitehr that or you need to turn your toes out more and/or widen your stance.

 

[|D_J^B_J|]

I'm already in a semi-sumo stance.

 

[ghettostudmuffin]

How tall are you?

Do you turn your toes out enough?

Are you trying to squat westside style?

 

[Tom Treutlein]

Make sure to focus on driving your heel into the ground and avoid letting your knees sink inward, as ghetto said. I've done this in the past and did notice discomfort in one of my knees.

Read up on proper squatting form and technique just in case you're missing something. If you do leg extensions, drop those.

 

[|D_J^B_J|]

I thought I was already well educated on how to squat... Obviously not.

I'm about 5'9" but my legs are quite long in comparison to the height of my body. My semi sumo stance places my feet on a 45 degree angle.

And TT, what is wrong with leg extensions? I've always done those to isolate the quads.

 

[Tom Treutlein]

I don't know the specifics as to why they're bad, to be honest. Basically that they do more harm than good, due to placing the knees in a very vulnerable position that puts unnecessary stress against them. Whatever the biomechanical explanation is, I know they're not needed. Trust me - you don't need to isolate the quads. Build strong legs through squatting and sprint intervals. Of course, hamstring work can't hurt. Good mornings and SLDLs are my favorites.

 

[ghettostudmuffin]

It's probably your knees dipping in from weak hip muscles. your hips are recruited heavuly in a wide stance squat. Focus on pushing the knees out when descending and rising as well as pushing through the heel.

 

[|D_J^B_J|]

So you don't think I may have ruptured a ligament from squatting?

It's quite painful when I bend my knee and I'm wondering whether I should get it checked it.

This setback really is a bitter pill to swallow.

 

[smaller]

I have been really interested in the question of knee pain/discomfort over the last year. I've done a couple of things to address it and my knees and leg movements have never been stronger: more focused lifting and abuctor training.

When doing any leg movement, I try to remain conscious of the fact that my legs turn outward to a minimal, yet significant degree. It's hard to explain but, think of standing with your feet forward and try to 'rotate' your legs inward so they are inline with your feet. While doing this, try keeping your legs shoulder width apart and squeezing your abductors.

Similarly, on your descent, think of squeezing your abductors together so your legs will not flare outward.

I think this unconscious leg flaring is what places stress on the knees without us noticing because there's no superficial changes in leg position. Training abductors has decreased and even eliminated my knee pain.

Additionally I squat to a box to ensure that knees are never over my feet. This will help ensure your heels are always driving through the floor.

This has helped me out, maybe it will work for you.