Need some advice on achy knees

[sre30]

Been using the machines for long enough to feel comfortable using free weights.

I want to start incorporating some of the basic lifts, but my knees kill me any time I squat down.

Seriously, I squatted just the bar the other day to get get a feel for form before adding any weight and they have been sore for 3 days now.

What can I do to get them healthy or at least not make me want to chop my legs off above the knees.

Thanks EF.

 

[BiggT]

How do you squat?? Do you employ a wide-stance powerlifting-style squat where you sit back and the knees don't come forward? Or do you use a narrow-moderate-stance squat where the knees drift towards or over the toes??

My first guess is that you use the latter, but you probably do SOME combination of dive-bombing them forward, letting your torso 'fold-in', and cutting them off high.....but I have no way of knowing for sure, lol.

I can give you a quick form check-list, but it would just be Cliff's Notes compared to this link.

http://www.elitefitness.com/forum/showpost.php?p=5124176&postcount=825

 

[sre30]

thanks I'll check into that for sure.

also looking for any particular exercise that would stabilize the knees. Or just stick to the basics and let them do their thing.

 

[bignate73]

up your hamstring work that will stabilize the knees from the back. best bet would be to employ a wider stance where you sit back for a while to get your posterior chain strong. if i had to guess you were leg pressing (quad dominant usually), leg extensions and leg curls. not much stabilizer work there so you'll be sore for a bit.

if you can practice box squats you'll get your form down for a wider stance squat. I would also practice bodyweight ATF squats only if its mostly pain free.

 

[musketeer]

Perhaps the muscles that act across the knee joint are tight/inflexible.

Do full range squats and lunges and nothing else for the front of the leg and cleans and deadlifts for the hamstrings - to bring up the functional flexibility.

Swim and stretch the hips and back reqularly.

 

[sre30]

thanks all

much appreciated

I'll start adding these and see how things go