The "Routine for broken knees" thread

[bodiem]

Hello Elite Fitness,
I'm 17 and I've been lifting with various routines for about a year. Recently I discovered Bill Starr's 5x5. Unfortunately, a bit over 2 months ago, I realized my knees were hurting and it wasn't going away. I saw a doctor and am doing physical therapy now, but I really want to stay way from leg exercises as squats and deadlift still put pressure on my knees. I'm doing stretches and some body weight exercises for my hams and glutes, where they think tightness is causing pain. I love squats and deadlift, so 5x5 would be perfect for me, but can I start it without those exercises until I'm comfortable with my knees.

Long story short: bad knees, what exercises should I do instead for 5x5 or should I stay with a split group routine until my knees are better?

Thanks so much for your advise.

 

[ErikZ]

You probably hurt your knees because you descended waay too fast into the hole at an inexperienced level of training... at least that's what happened to me
I just started going down slower until my knees got used to it and stretched + ice every day... now I am better
Good luck bro

 

[Czar87]

I did 5x5 also, fucked my knees, were out for 6 months without squats and deads. Meanwhile i did dfht with only upper body part.

Though you should start squatting as fast as possible with very low weight, maybe just body weight.
Start box squatting home with very strict form cause i know even with body weight my knees may start hurting. Push you butt out and squat, dont descend straight down and you'll be ok.

Im back again squatting, but if i'd done bodywieght squats i would have gotten back quicker.

So practice and you'll be back in no time, maybe in 2 months =)

 

[Protobuilder]

I honestly think knee problems from squatting are due to improper form. Squats are a tough exercise. They can be very tricky to learn. if you're trying to learn them on your own from a magazine or something, you'll probably have crappy mechanics.

I also think the best thing you can do for your joints, including knees and back, is squat and deadlift. With good form, you can strengthen the whole supporting structure. Weightliftesr tend to have fewer back problems, for example, when compared to the general population.

Just saying, don't blame the exercises. Try to learn to do them properly and start very very lightly and work progressively over a long period of time.

 

[gettnlarge01]

I have knee problems and still do squats and deadlifts. I'm about 8 weeks post-knee surgery and squatting 225lbs for 30reps. Squats are what messed up my knees but I was maxing with 550lbs when I tore my acl.My form is right but sometimes shit just happens and it happened to me. Most people I know that complain with knee when doing squats are either not going deep enough or they lean to far forward.

 

[Cynical Simian]

In addition to proper form, temperature makes a huge difference. If it's not a form issue, warming up properly and, if necessary, wearing sweats, neoprene or fabric knee sleeves (!= knee wraps), or tights* to keep the joint warm, should be your next step rather than abandoning any hope of doing (IMO) the two most important lifts out there.

*PB is the man to ask about UA products around here

 

[Cynical Simian]

Oh, and here's the obligatory repost of a T-Nation article on knees.

http://www.t-nation.com/readTopic.do?id=1127149

 

[bodiem]

First, I'd like to thank everyone for the speedy replies. I read the t-nation article just now and I think it helped a little. I think perhaps a big problem with my squats was that tended to push off of my toes as I added a lot of weight. Definitely I do not want to give up on these exercises. Squats were the exercise I took most pride in. I have a pretty scrawny upper body but my legs seemed a little developed.

Anyway, I'm going to continue the physical therapy exercises to strengthen hams and glutes and I'll try to work on my form for squats with body weight and/or box squats. I'll have to look into those knee sleeves too.

Thanks for the advice and if you still have some, it would definitely be appreciated!

 

[ErikZ]

What CS said is very important: Warming up and keeping those joints warm

Also, PB is 100% correct when saying that deadlifts and squats result in good physical posture.

However, sometimes, you can get good at squatting real quick (my case) but my tendons were not adapted to the fast impact of dropping ass to the floor.
However, I am past this now

But you understand what I mean right?
I consider my form to be really good btw, as I have proper coaching as some may know.

 

[bodiem]

Oh yeah, I'm definitely not blaming the lifts. I'm just staying away from them until my knees are better. I think pushing through my toes is the biggest thing I did wrong with squatting, but I think I had decent form other than that on the squat. I definitely did warm up before any lifts with a short jog, stretching and foam rolling, warm up sets, then the actually work sets. I assume the sleeves will help the knees stay warm much more efficiently.

It doesn't seem like a good idea to try to jump back to the same level I was at with these lifts while my knees are still week. I'd like to ease into them when I'm at zero pain with my knees. But I'm not saying goodbye to them forever!