Is it normal to have knee squat pain or should I just invest in knee sleeves?

2018-06-19T05:56:52-04:00

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

Response by SFC Private RallyPoint Member made Jun 19 at 2018 6:09 AM

2018-06-19T06:09:15-04:00

It's difficult to tell at that angle. Do you have a video clip of you doing a few reps?

Response by SSG Jose M. Hernandezsanchez made Jun 19 at 2018 7:26 AM

2018-06-19T07:26:08-04:00

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.

Response by CPT Zachary Brooks made Jun 19 at 2018 8:11 AM

2018-06-19T08:11:42-04:00

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 Private RallyPoint Member suggested, would be excellent.

Response by CPO Dave Royce made Jun 26 at 2018 10:03 PM

2018-06-26T22:03:04-04:00

I have a friend that does heavy Squats, we’re talking 900 to 1000, he was the Navy’s power lifting team Captain , his name was Gary Paplin
Any way Gary talked me into getting a squat
Suit , I was only squating around 400, but I saved my back that is my suggestion to you ,
Protect your back , and if your still having the
Pain , I would go to machine , good luck , be safe , PS, Gary is now a sports Medicine coach, medicine ,

Response by SGT Brandon Culpepper made Jun 27 at 2018 12:30 PM

2018-06-27T12:30:48-04:00

I’m sure my comment is just reciting another post I haven’t read but if you’re in ROTC the only weights you should worry about squaring are your body weight and your ruck. Gym squatting heavy weight will ruin your knees and have you at sick call more than you want. Form is key for endurance and flexibility. Weight in your heels not your toes.
-Airborne

Response by SGT Dave Tracy made Jun 27 at 2018 1:08 PM

2018-06-27T13:08:58-04:00

Joint pain normal? Generally not. Be extra careful when doing squats. Proper form is a must; even then, bad things can happen. Been there myself.

About 25 or 26 years ago, I was doing 350-400lbs squats; a weight that, while real heavy for me, I had done before, something happen, and I dropped to the floor like a stone. Good thing the safety bars were there. I managed to jack up my knee; just not bad enough to require surgery (though I should have gotten a 2nd opinion in retrospect). Ever since I would get pressure in that knee, and could pop my knee on command, and now, I get occasional flares of shooting pain in it. I can't tell you for sure its related to what happen years ago, but at best, I did my knee no favors.

Good luck.

Response by SFC Stephen King made Jun 27 at 2018 1:23 PM

2018-06-27T13:23:21-04:00

Andrew Novak First: Where is the pain? Did it happen immediately after or was it after? I see you like to squat atg which is good but what is your warm-up. Lastly, I believe if something brings pain its not always bad. Pain and Injury are two different subjects.

Response by 1LT Private RallyPoint Member made Jun 28 at 2018 10:08 PM

2018-06-28T22:08:32-04:00

Couple things here. First you need to identify where you’re getting knee pain — above the knee? Under knee cap? Below the knee? The location of the pain will usually indicate what kind of injury you’re dealing with. Any exercise you do should never hurt, and if it does that either means you’ve sustained an injury or are doing the movement improperly. I HIGHLY recommend looking up “Alan Thrall” on YouTube in your free time. He’s an outstanding strength and conditioning coach, and even as an experienced competitive powerlifter, I still learn a ton from his videos to help my own form in training.

Response by LCpl Sidney Green made May 22 at 2023 5:36 AM

2023-05-22T05:36:12-04:00

Pain is normal initially and should subside after a week. If still feel pain after that the most common reason is poor form.. That includes too much weight especially as a newbie. You body also needs time to heel. So sufficient rest in between training days is crucial

You should also consider incorporating leg extension into your leg workout if you haven't so far. They do an excellent job of strengthening the knees. Just start slow.

Response by SrA Katherine McKay made Mar 21 at 2024 5:05 PM

2024-03-21T17:05:08-04:00

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/.

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