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Message
Knee pain after squatting
Posted on 2/15/20 at 4:07 pm
Posted on 2/15/20 at 4:07 pm
I started squatting regularly again for the first time since high school (about 10 years ago) and now my knees are stiff/hurt during the off days. Has anyone experienced this before? Is this something to just push through and will get better with time? Or am I just getting old and this is life now?
10
Posted on 2/15/20 at 4:57 pm to Kunu
This can be caused by several things honestly
If you haven’t squatted in years, you could have flexibility issues that can cause things such as:
- your quads could be tight causing the patella to not track properly
- your lower legs not being flexible enough can cause strain on your knees
- hip and glute tightness can make your knees track over your toes
If you haven’t squatted in a while and haven’t previously experienced knee issues, I would look at flexibility first. Dynamic warmups with light cardio before squatting and static stretching after works well for most
Also, what are your goals and current rep ranges? If you are training for hypertrophy, higher reps are painful (muscle wise) but tend to work well for leg growth and won’t put as much strain on your knees and spine
If you haven’t squatted in years, you could have flexibility issues that can cause things such as:
- your quads could be tight causing the patella to not track properly
- your lower legs not being flexible enough can cause strain on your knees
- hip and glute tightness can make your knees track over your toes
If you haven’t squatted in a while and haven’t previously experienced knee issues, I would look at flexibility first. Dynamic warmups with light cardio before squatting and static stretching after works well for most
Also, what are your goals and current rep ranges? If you are training for hypertrophy, higher reps are painful (muscle wise) but tend to work well for leg growth and won’t put as much strain on your knees and spine
This post was edited on 2/15/20 at 5:02 pm
Posted on 2/15/20 at 5:45 pm to Kunu
What is your warm up like?
How are your joints?
Take fish oil?
How’s your diet
Do you use knee sleeves?
All this can contribute to sore knees
How are your joints?
Take fish oil?
How’s your diet
Do you use knee sleeves?
All this can contribute to sore knees
Posted on 2/15/20 at 5:51 pm to jennyjones
quote:
jennyjones
This is why I stopped posting so much with on the nose posting like this.
This post was edited on 2/15/20 at 5:52 pm
Posted on 2/15/20 at 7:19 pm to jennyjones
I guess flexibility definitely seems like a probable culprit. I wouldn't consider myself to be someone who has any range of motion issues, but I am definitely nowhere near as flexible as I used to be.
When I first started squatting again, after about 5 reps of 135 lb it felt like my hamstring was going to rip of the bone. So I decided to start slow, and for a while I just did sets of air squats. Focusing on trying to get deep and have proper form. Eventually, I worked my way up with the weight and now usually do 10 reps of 185 for about 3-4 sets.
My goal was never to get back too heavy with the weight. I just wanted to gain some muscle mass because my torso is starting to look noticeably bigger than my legs. You think maybe lighter weight and more reps may be more beneficial overall?
When I first started squatting again, after about 5 reps of 135 lb it felt like my hamstring was going to rip of the bone. So I decided to start slow, and for a while I just did sets of air squats. Focusing on trying to get deep and have proper form. Eventually, I worked my way up with the weight and now usually do 10 reps of 185 for about 3-4 sets.
My goal was never to get back too heavy with the weight. I just wanted to gain some muscle mass because my torso is starting to look noticeably bigger than my legs. You think maybe lighter weight and more reps may be more beneficial overall?
Posted on 2/15/20 at 7:24 pm to StraightCashHomey21
Warm up just consists of some half arse stretching for a couple of minutes and a set of air squats.
Ive never had any issues with my knees before.
My diet is fairly poor objectively speak (lot of fast food) but i do drink a good bit of water throughout the day. I dont take any vitamins or supplements of any kind (not opposed to suggestions).
And no I dont use any knee sleeves.
Ive never had any issues with my knees before.
My diet is fairly poor objectively speak (lot of fast food) but i do drink a good bit of water throughout the day. I dont take any vitamins or supplements of any kind (not opposed to suggestions).
And no I dont use any knee sleeves.
Posted on 2/15/20 at 7:32 pm to Kunu
Diet is huge when it comes to joint pain
You are eating inflammatory foods
You are eating inflammatory foods
Posted on 2/15/20 at 7:57 pm to StraightCashHomey21
Noted. Thanks for the advice
Posted on 2/15/20 at 8:01 pm to Hu_Flung_Pu
quote:
This is why I stopped posting so much with on the nose posting like this.
thanks bro Posted on 2/15/20 at 8:03 pm to Kunu
Here is a good read on some good dynamic stretches to use before squatting.
LINK
Even though these arent for “knees”, if your hips are tight (likely if you haven’t been squatting ) it can transfer pain to your knees. If you train at a gym, a stationary bike is also a good way to warm up before squats. 5-10 minutes is usually more than adequate
Depending on your goals, yes. Legs tend to respond very well to higher reps (15+ reps) for hypertrophy.
LINK
Even though these arent for “knees”, if your hips are tight (likely if you haven’t been squatting ) it can transfer pain to your knees. If you train at a gym, a stationary bike is also a good way to warm up before squats. 5-10 minutes is usually more than adequate
quote:
You think maybe lighter weight and more reps may be more beneficial overall?
Depending on your goals, yes. Legs tend to respond very well to higher reps (15+ reps) for hypertrophy.
Posted on 2/15/20 at 8:13 pm to jennyjones
Thanks for taking the time. I appreciate the help!
Posted on 2/16/20 at 12:43 pm to Kunu
That's why I dont squat. I just use the racks to do cheat curls
Posted on 2/16/20 at 10:23 pm to Kunu
Try to sit into your squats. It’s taken me months to actually get my posterior chain to work in squats...I was way too knee forward and quad reliant when I tried to get back into squatting after years without doing them.
Posted on 2/17/20 at 8:25 am to SquatchDawg
quote:
Try to sit into your squats
Box squats help with that a lot.
Posted on 2/17/20 at 8:33 am to zatetic
quote:
Box squats help with that a lot.
I'm fighting the same knee issue and am going to try box squats. I keep just flat out sitting on it and then getting up. If I try to focus on just tapping the box like they say to do I lose balance and just fall into it.
Posted on 2/17/20 at 9:31 am to Kunu
Several posters have mentioned this, I've found warming up in a way that loosened/opened up my hips and activated my glutes really changed how I felt during and after squats. Both a bike and rowing machine for at least a few minutes are great warm-ups that help to accomplish both of those tasks. I also use light kettle bell swings and good mornings too.
Posted on 2/17/20 at 9:50 am to Kunu
Check your ankle mobility.
Posted on 2/17/20 at 10:02 am to Kunu
Besides the other tips folks have given, be sure to stay on your heels and to push your knees out. Your knees should track over to just outside of your toes.
During your warm up/dynamic stretching, move through your entire range of motion, including sitting in the squat bottom holding on to the rack. Consider hip stretches like an exaggerated lunge, moving your torsoe towards and away from your knee, and moving in small circles.
Never stop squatting.
During your warm up/dynamic stretching, move through your entire range of motion, including sitting in the squat bottom holding on to the rack. Consider hip stretches like an exaggerated lunge, moving your torsoe towards and away from your knee, and moving in small circles.
Never stop squatting.
Posted on 2/19/20 at 11:05 am to Larry_Hotdogs
quote:
be sure to stay on your heels and to push your knees out.
this
Posted on 2/19/20 at 11:15 am to Kunu
Prob a mobility issue like people have mentioned.
A good start is to hold on to a pole and get down into the bottom of a squat. Fish around for what ever feels tight. Ankles & hips being your main focus. Then you can be prescribed something that targets those areas.
It wouldn’t hurt to accumulate 3-5 in that position before every squat workout anyway.. Even if you hold a pole.
A good start is to hold on to a pole and get down into the bottom of a squat. Fish around for what ever feels tight. Ankles & hips being your main focus. Then you can be prescribed something that targets those areas.
It wouldn’t hurt to accumulate 3-5 in that position before every squat workout anyway.. Even if you hold a pole.
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