Knee pain from plyometrics...stretching makes it better...wtf?

[sekke]

I have been on proven strength training programs for the past 2 years, SS->TM->5/3/1 (current). This summer I wanted to also improve my basketball skills and vertical leap before school starts next semester when I play intramurals.

Never did plyos before, this past Sunday I did my first workout:

5 sets of 5 dunks on a 9'8" rim.

5 sets of 5-point hops (each set consisted of 2 foot, 1-foot hop on each leg, back to 2-foot, hopping to each of the 5 points as fast as possible).

OK thats all I did. In between sets i just worked on some ball handling drills until I felt rested again.

Now when I got back home my knees were in some serious pain. I iced them each night but still they hurt during the day just walking around. This week I only did upper body workouts in my 5/3/1 program because they were still hurting.

But I noticed yesterday I did stretching (quads/hamstrings/hip flexors) and the pain went away. About 4-5 hours later they hurt again.

Now this morning I worked out and did some shooting drills (i kept jumping to a minimum) and they started hurting again pretty bad. After shooting I did the same stretches (hamstring,quads,hip flexors) and the pain went away. They still don't hurt.

So what's up with that? I'm just looking for some explanations why stretchign would make the pain go away and some advice for what I should do as far as plyo workouts for the summer to minimized the knee pain/injuries.
I don't want to detract my from strength program by not being able to squat or deadlift due to knee pain..


TL;DR:

1. Experienced with strength training/did plyometrics for the first time
2. Knees hurt ever since first plyo workout on Sunday.
3. Stretching makes the pain go away
4. What does it mean? and how should I adjust my workouts?


I should also note flexibility is my biggest weak point. I cannot touch my toes standing and in my 2 years of strength training I did not really stretch much at all. (Yes, I fear I have slipped somewhat south of vag, a big part of my goal in working on my athleticism is to get north again)

[CallMeB00M]

Better shoes.Ice and fastum cream will help you for your knees.
Learn to land correctly too and land on a soft surface if you can.

[sekke]

thanks for the reply, I have been icing and i wear good shoes. I'm pretty sure I just overdid it my first time doing plyos..

I am really looking for a reason why stretching would make the pain away?

[CallMeB00M]

thanks for the reply, I have been icing and i wear good shoes. I'm pretty sure I just overdid it my first time doing plyos..

I am really looking for a reason why stretching would make the pain away?

You might have sprained/stretched something.
Do you warm up well and then stretch really good b4 every workout?
it won't just avoid injury but stretching will make you loose and reach your highest potential vertical.

[sekke]

Dang i think you might be right...knees felt fine this morning after stretching but now they starting to hurt again...

been like 4 days since i did plyos lol so i probably messed something up.......