Posted on Jun 19, 2018
Is it normal to have knee squat pain or should I just invest in knee sleeves?
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I try to squat 2-3 times per week. Is my form bad. I’m not getting pain just discomfort after squatting. Is that normal or invest in knee sleeves. In ROTC btw
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Posted 6 y ago
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If that picture is you, one of the key points to keep in mind is not letting the knees travel forward of the toes.
There are a few things you can do to help protect the body with your lift:
- Stand with your feet slightly outside shoulder width and your toes pointed out slightly as this will help to keep your knees back when you do the lift
- When you place your hands on the bar, pull them as close to your head as your back will allow. This will keep your back tight and engaged and therefore keep you more upright and less likely to bend forward and cause back issues. You seem fine in the picture, but it's generally going to be a balance concern when you fix the knees.
- Squatting low is not a bad thing, but knowing how the body creates flexibility is ideal. Performing a sit with the weight as low as you can, generally just below your upper legs being parallel to the ground, is a good start. As you begin to work your way down there, you can develop the flexibility to continually sink slightly lower on future reps safely.
- You are keeping your heels flat, which is excellent.
Also, are you doing anything for the reverse muscles? The hamstrings and glutes that is. Generally a deadlift, ideally performed with a shrug bar, helps to stop any counter balances, keeps flexibility on this lift, and avoids much back pain.
A video, as SFC (Join to see) suggested, would be excellent.
There are a few things you can do to help protect the body with your lift:
- Stand with your feet slightly outside shoulder width and your toes pointed out slightly as this will help to keep your knees back when you do the lift
- When you place your hands on the bar, pull them as close to your head as your back will allow. This will keep your back tight and engaged and therefore keep you more upright and less likely to bend forward and cause back issues. You seem fine in the picture, but it's generally going to be a balance concern when you fix the knees.
- Squatting low is not a bad thing, but knowing how the body creates flexibility is ideal. Performing a sit with the weight as low as you can, generally just below your upper legs being parallel to the ground, is a good start. As you begin to work your way down there, you can develop the flexibility to continually sink slightly lower on future reps safely.
- You are keeping your heels flat, which is excellent.
Also, are you doing anything for the reverse muscles? The hamstrings and glutes that is. Generally a deadlift, ideally performed with a shrug bar, helps to stop any counter balances, keeps flexibility on this lift, and avoids much back pain.
A video, as SFC (Join to see) suggested, would be excellent.
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CPT Zachary Brooks
Incidentally, tools like knee sleeves will replace your body's ability to speak to itself and find the issues that may be there. Hand straps or gloves work in the same way, it's counter to allowing your body to develop the grip strength it needs.
It's best to adjust your form and your lift to get the most out of it without needing extra tools that may in fact hurt you more later.
It's best to adjust your form and your lift to get the most out of it without needing extra tools that may in fact hurt you more later.
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SSG (Join to see)
I agree about the hand straps and knee sleeves. Those are tools meant to be used once your body has reached a certain 'wall.' That 'wall' is your body's natural limit to safely support itself while doing heavy lifting. Once you are strong enough that you want to surpass that wall, then the knee sleeves and hand straps are meant to be used.
As for the OP's knees hurting from squatting, how much weight are you using? Have you tried starting with a lighter weight? Many people make the mistake of trying to be macho and try using the same amount of weight they see everyone else using. It's safer and better on your body to start off with a lighter weight and over time work your way up.
As for the OP's knees hurting from squatting, how much weight are you using? Have you tried starting with a lighter weight? Many people make the mistake of trying to be macho and try using the same amount of weight they see everyone else using. It's safer and better on your body to start off with a lighter weight and over time work your way up.
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CPT Zachary Brooks
Agree with the weight comment as well. Nothing wrong with starting small (even as low as 65 pounds) to ensure you are doing it properly. When you can lift such a low weight properly and work up slowly, you should have no issues with the high weights eventually.
Reminds me of the story of Milo of Croton.
Reminds me of the story of Milo of Croton.
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Andrew,
I'm no expert bodybuilder or anything like that, but I have been working out for a long time. Legs are one of those muscles that take a little bit of time to grow and develop. So, with that said, what are your goals? I ask that because different people have different goals...some want big and thick legs, others want more develop and separation. You have to mold a routine base on what you are trying to accomplish.
Me, at 46 years old just want to maintain what I already have. Not only that, but I'm a little beat up from 20 years in the Army. Do I squat 2-3 times a week? Heck no! What I have done is to divide my routines on three different modes, meaning...I do a heavy day one week (8-10 reps), the following week I do it at a medium weight (10-12 reps), then the week after that at a light weight (12-15 reps). I do that with all body parts. Why? Because I need to give that specific body part a break. In my experience when I was in my late 20s I was working out heavy all the time to the where my form was horrible, and my body was exhausted by the time Thu came around.
From the picture you posted, it looks like you could be going too low which would strain your knees and your lower back in the long run. Also, you should have or experience some kin of soreness after doing legs or any other body part. Even on my light days I still feel it the next day. SFC Redmond is right...maybe you could post a short clip so others can see you performing a few reps. You could get a better feedback. Again, it boils down to what are you trying to accomplish. And unless you're one of those freak of nature, you should feel the workout the next day, or even the day after.
I'm no expert bodybuilder or anything like that, but I have been working out for a long time. Legs are one of those muscles that take a little bit of time to grow and develop. So, with that said, what are your goals? I ask that because different people have different goals...some want big and thick legs, others want more develop and separation. You have to mold a routine base on what you are trying to accomplish.
Me, at 46 years old just want to maintain what I already have. Not only that, but I'm a little beat up from 20 years in the Army. Do I squat 2-3 times a week? Heck no! What I have done is to divide my routines on three different modes, meaning...I do a heavy day one week (8-10 reps), the following week I do it at a medium weight (10-12 reps), then the week after that at a light weight (12-15 reps). I do that with all body parts. Why? Because I need to give that specific body part a break. In my experience when I was in my late 20s I was working out heavy all the time to the where my form was horrible, and my body was exhausted by the time Thu came around.
From the picture you posted, it looks like you could be going too low which would strain your knees and your lower back in the long run. Also, you should have or experience some kin of soreness after doing legs or any other body part. Even on my light days I still feel it the next day. SFC Redmond is right...maybe you could post a short clip so others can see you performing a few reps. You could get a better feedback. Again, it boils down to what are you trying to accomplish. And unless you're one of those freak of nature, you should feel the workout the next day, or even the day after.
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CPT Lawrence Cable
I have to agree with you on the position. Butt to heel puts a lot of stress on the knee and since knees and lower back are two of the most chronic lifting injuries, I stop at the thighs parallel to the ground. And Three times a week is probably not giving recovery time either.
I've switched to doing weights twice a week, usually a Monday and Thursday. Then it's a couple of warmup sets at 60 to 70 percent, just enough to pump some blood into the muscles, then a record set trying for Rep Maximum at 6 to 8 reps. When I can hit 10 reps with that weight, I step it up a notch.
Yes, if you are doing things correctly, you should be a bit sore (but not in pain) the next day.
I have also started switching up my weight workouts. Right now I am working the cable machines, after the first of July I will switch back to dumbbells. I think they used to call it "Muscle Confusion".
I've switched to doing weights twice a week, usually a Monday and Thursday. Then it's a couple of warmup sets at 60 to 70 percent, just enough to pump some blood into the muscles, then a record set trying for Rep Maximum at 6 to 8 reps. When I can hit 10 reps with that weight, I step it up a notch.
Yes, if you are doing things correctly, you should be a bit sore (but not in pain) the next day.
I have also started switching up my weight workouts. Right now I am working the cable machines, after the first of July I will switch back to dumbbells. I think they used to call it "Muscle Confusion".
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SFC (Join to see)
This is great advice. Three times a week is over kill. You aren't giving your legs proper time to rest for growth. I split my leg workouts. Tuesday is Quads only and on Thursday I do Hammies/Calves.
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I used to have a similar issue, but with my shoulder when I did overhead exercises at the gym. At first, I thought it was just normal soreness, so I ignored it. However, the discomfort turned into pain that wouldn't go away, which made me realize I needed to address it.
I decided to see a physiotherapist to understand what was happening. The physio worked with me on strengthening exercises and improved my form during workouts, which gradually alleviated the Shoulder Pain. This experience taught me the importance of listening to my body and seeking professional advice when something feels off, rather than just pushing through the pain.
For more details about physiotherapy check this link:https://www.formbodylab.com/services/physiotherapy-downtown-vancouver/.
I decided to see a physiotherapist to understand what was happening. The physio worked with me on strengthening exercises and improved my form during workouts, which gradually alleviated the Shoulder Pain. This experience taught me the importance of listening to my body and seeking professional advice when something feels off, rather than just pushing through the pain.
For more details about physiotherapy check this link:https://www.formbodylab.com/services/physiotherapy-downtown-vancouver/.
Physiotherapy Downtown Vancouver - FORM Body Lab
Form Body Lab - Holistic & Integrated Approach to Physiotherapy in Downtown Vancouver.
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