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Message
Knees ache after squats
Posted on 12/25/18 at 3:52 pm
Posted on 12/25/18 at 3:52 pm
For the last month or so both of my knees start to ache at night after squatting and it lasts a couple days and fades away. It is never very painful. Just a dull ache and also feels fine while I’m squatting.
I’ve tried taking a couple weeks off, dropped the weight into the 12 rep range, joint supplements, icing after squatting and nothing seems to have helped so far.
I’d like to avoid the doctor but I’m getting close to cracking. I’ve thought about knee sleeves but I feel like since I’m still getting pain at a much lower weight that this may not help.
Maybe doing a personal training session to have someone watch my form? I’ve been even more anal about my form than usual recently and I don’t think this is the problem but maybe a bad habit has developed I’m missing.
I also read to potentially move to box squats and try those for awhile.
Any suggestions?
I’ve tried taking a couple weeks off, dropped the weight into the 12 rep range, joint supplements, icing after squatting and nothing seems to have helped so far.
I’d like to avoid the doctor but I’m getting close to cracking. I’ve thought about knee sleeves but I feel like since I’m still getting pain at a much lower weight that this may not help.
Maybe doing a personal training session to have someone watch my form? I’ve been even more anal about my form than usual recently and I don’t think this is the problem but maybe a bad habit has developed I’m missing.
I also read to potentially move to box squats and try those for awhile.
Any suggestions?
Posted on 12/25/18 at 4:08 pm to DallasTiger11
Form checking is always good. I would do that regardless.
I love my SBD knee sleeves and have never regretted that investment.
Some people do like box squats. No harm in giving them a shot.
I would also look into mobility work. Tight quads can easily bleed into knee issues.
I love my SBD knee sleeves and have never regretted that investment.
Some people do like box squats. No harm in giving them a shot.
I would also look into mobility work. Tight quads can easily bleed into knee issues.
Posted on 12/25/18 at 5:04 pm to Rep520
quote:This would be my first thought. And don’t just focus on knee mobility but hip, ankle and even upper back/chest mobility can be important here too
I would also look into mobility work. Tight quads can easily bleed into knee issues.
How old are you and where on your knees is it aching? What’s the rest of your routine look like? Are you sure it’s just from squatting and not something like leg extensions? Sometimes something as simple as riding a bike for a bit after can be good just for joint health
Posted on 12/25/18 at 6:08 pm to DallasTiger11
Record yourself squatting, check form. Post it up here if need be. It sounds like mobility issues or forward knee travel.
Also, don't use regular athletic/running shoes to squat. You need flat shoes or Oly shoes. Chucks work great
Also, don't use regular athletic/running shoes to squat. You need flat shoes or Oly shoes. Chucks work great
Posted on 12/25/18 at 6:34 pm to TheZaba
I do romwod about 5 nights a week for mobility. Anything else you recommend?
I’m 34. It bothers me right below the kneecap. I stopped doing extensions a couple months ago. Squats and deadlifts are the only lower body work I do now.
About three weeks ago I got on an elliptical and that was probably the worst it’s ever felt doing anything and I haven’t done that since.
I’m 34. It bothers me right below the kneecap. I stopped doing extensions a couple months ago. Squats and deadlifts are the only lower body work I do now.
About three weeks ago I got on an elliptical and that was probably the worst it’s ever felt doing anything and I haven’t done that since.
Posted on 12/25/18 at 6:40 pm to Hulkklogan
quote:
You need flat shoes or Oly shoes. Chucks work great
He really needs a heel lift shoe. Like Adipower.
Posted on 12/25/18 at 6:52 pm to GeorgeTheGreek
I use Metcons right now
Posted on 12/25/18 at 7:00 pm to DallasTiger11
quote:
I do romwod about 5 nights a week for mobility. Anything else you recommend?
I'd make the couch stretch a daily thing and work a lot of hip flexor stretches, especially if you have a desk job. I do, and hip flexors lock up fast from the sitting.
Edit: I also cannot recommend SBD knee sleeves enough for squatting. They were great for me.
This post was edited on 12/25/18 at 7:05 pm
Posted on 12/25/18 at 7:07 pm to DallasTiger11
Doing some squats with heels elevated could potentially take away some of that pressure to the front of the knees. Sounds like an onset of patella tendinitis. Foam rolling your quad could be good with the mobility work you’re already doing but I would do even more work on working into ankle dorsiflexion so trying to stretch your calf and soleus a lot to make sure you’re getting the necessary mobility down low to prevent anterior knee stress into lower squat depths.
That said, considering how it’s bothering you now, I would back off for now and try to focus on more single leg work and especially targeting gluts to also take some pressure off the anterior knee. You can go as simple as single leg squats on a leg press focusing on eccentrics or even a Bulgarian split squat or hip thrust.
Just some thoughts
That said, considering how it’s bothering you now, I would back off for now and try to focus on more single leg work and especially targeting gluts to also take some pressure off the anterior knee. You can go as simple as single leg squats on a leg press focusing on eccentrics or even a Bulgarian split squat or hip thrust.
Just some thoughts
Posted on 12/26/18 at 8:21 am to GeorgeTheGreek
That's what I meant by Oly shoe. Most important is to not squat in running shoes, though.
OP, metcons are fine. You can try sticking small 5lb plates under your heels to see if it helps. If it does, then look into Adidas Powerlifts, Adipowers, Nike Romaleos, Reebok Legacy Lifters
OP, metcons are fine. You can try sticking small 5lb plates under your heels to see if it helps. If it does, then look into Adidas Powerlifts, Adipowers, Nike Romaleos, Reebok Legacy Lifters
This post was edited on 12/26/18 at 8:24 am
Posted on 12/26/18 at 8:22 am to DallasTiger11
I'd love to see a video, my first thought whenever I see this is that the squatter is losing posterior tension and pitching forward a bit in the hole.
How deep are you squatting? Try going just below parallel for a while and really focus on glute/ham involvement.
If you have access, start using a glute ham developer (full raise), some of the best defense against knee issues is posterior development.
How deep are you squatting? Try going just below parallel for a while and really focus on glute/ham involvement.
If you have access, start using a glute ham developer (full raise), some of the best defense against knee issues is posterior development.
Posted on 12/26/18 at 9:42 am to Rep520
quote:
I'd make the couch stretch a daily thing
I cannot agree more with this. Couch stretch saved my knees from pain. Youtube vid, skip to 2:15 Kelly Starrett has some really good stuff on mobility and stretching for lifters.
Posted on 12/26/18 at 12:26 pm to DallasTiger11
Any clicking or grinding in the knees?
Posted on 12/26/18 at 6:35 pm to GynoSandberg
My knees have always popped occasionally at random in daily life but there’s no clicking or grinding when I’m squatting.
Thanks for the suggestions so far all. This is the best board on TD.
Thanks for the suggestions so far all. This is the best board on TD.
Posted on 12/27/18 at 9:36 am to DallasTiger11
Foam rolling and I'll warm up squats with voodoo bands around my knees or quads. Those two have been big help for me.
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