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  1. #1
    Registered User Marko243's Avatar
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    Knee pain from deadlifts

    I just started doing deadlifts about 2 weeks ago, I would do them once a week using the 5x5 routine. However my form is really bad (back archs) and yesterday I decided to add in 1 more day to doing deadlifts where I would just try to work on technique by using a really light weight with high reps. So I decided to use the bar plus 10 pounds on each side, or 65 pounds in total. The weight was light enough as for my max set do 185 for 5 reps. I did it for 20-30 reps and for maybe about 7 or 8 sets with a 1-2 min break in between sets. My form was quite a bit better than before and my lower back didn't hurt.
    However a few hours later when I got home and today in the morning my knee (the joint) is hurting. Now the pain is pretty small, its not excruciating or anything but I feel it. It hurts when I squat down (no weight) and also when I sit down on a chair or get up from it. Does anybody have any advice as to what to do? Should I take it off deadlifts for a week or two or? Any ideas on how to prevent it in the future?
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  2. #2
    Registered User aman88's Avatar
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    Originally Posted by Marko243 View Post
    I just started doing deadlifts about 2 weeks ago, I would do them once a week using the 5x5 routine. However my form is really bad (back archs) and yesterday I decided to add in 1 more day to doing deadlifts where I would just try to work on technique by using a really light weight with high reps. So I decided to use the bar plus 10 pounds on each side, or 65 pounds in total. The weight was light enough as for my max set do 185 for 5 reps. I did it for 20-30 reps and for maybe about 7 or 8 sets with a 1-2 min break in between sets. My form was quite a bit better than before and my lower back didn't hurt.
    However a few hours later when I got home and today in the morning my knee (the joint) is hurting. Now the pain is pretty small, its not excruciating or anything but I feel it. It hurts when I squat down (no weight) and also when I sit down on a chair or get up from it. Does anybody have any advice as to what to do? Should I take it off deadlifts for a week or two or? Any ideas on how to prevent it in the future?
    Sounds like you do not know how to perform this lift properly. I would suggest getting a qualified professional to teach you how to do so.
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    Lifts:

    Sumo DL: 315 x 13, 340 x 5
    Front Squat 225
    Pull up: BW + 100 lbs x 1
    Reset Dips: BW + 135 x 5
    Jerk: 180 x 1


    *Anything I post is my personal opinion. I am in NO WAY, SHAPE, OR FORM telling you what to do, if you take it as such that is off of your own doing.*
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  3. #3
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    If you are doing deads with less than 135, you should be putting the barbell on blocks or something to get the proper height to start the lift. Pulling a barbell with 10s on each side from the ground would cause most to have to perform the lift with incorrect positioning.
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  4. #4
    Registered User Marko243's Avatar
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    Originally Posted by aman88 View Post
    Sounds like you do not know how to perform this lift properly. I would suggest getting a qualified professional to teach you how to do so.
    That makes a lot of sense, thanks. I guess I will find a personal trainer in my area, and go from there. Just another thing do you think it would be a good idea to go see a doctor about this knee pain and also what are some criteria to look for in a good trainer and make sure that he actually knows what he is doing, proper technique etc... As I'm a total noob at weightlifting.
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    You can also post a video of you doing the exercise and let people give you some feedback.
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  6. #6
    Registered User aman88's Avatar
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    Originally Posted by Marko243 View Post
    That makes a lot of sense, thanks. I guess I will find a personal trainer in my area, and go from there. Just another thing do you think it would be a good idea to go see a doctor about this knee pain and also what are some criteria to look for in a good trainer and make sure that he actually knows what he is doing, proper technique etc... As I'm a total noob at weightlifting.

    If you are new at this I suggest getting someone in person to help. Unfortunately, most chain gyms are stocked with idiots... however someone ACSM, NASM, CSCS, and or has a degree in EX PHYS/ KNES would probably understand this lift. You can go ask your doctor, I will never tell someone to no get checked out, but when the lift is performed properly it MAY solve the issue I do not know without being there coaching you and the such.
    B.S. - Kinesiology
    University of Maryland Alumni
    M.S. Student - Exercise Physiology
    West Chester University of Pennsylvania
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    Lifts:

    Sumo DL: 315 x 13, 340 x 5
    Front Squat 225
    Pull up: BW + 100 lbs x 1
    Reset Dips: BW + 135 x 5
    Jerk: 180 x 1


    *Anything I post is my personal opinion. I am in NO WAY, SHAPE, OR FORM telling you what to do, if you take it as such that is off of your own doing.*
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    Originally Posted by Marko243 View Post
    That makes a lot of sense, thanks. I guess I will find a personal trainer in my area, and go from there. Just another thing do you think it would be a good idea to go see a doctor about this knee pain and also what are some criteria to look for in a good trainer and make sure that he actually knows what he is doing, proper technique etc... As I'm a total noob at weightlifting.
    I don't think you are to the point of needing to hire someone. There is a sticky up top with detailed instructions on how best to capture a video of yourself lifting and then how to upload and share on here. We'll get you straightened out. Also, if you haven't Kiknskreem's sticky on the deadlift up top if worth the read.
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