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  1. #1
    Registered User chopsky's Avatar
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    Unhappy Sore knee from squats

    Hey guys,

    Ive been weight training SERIOUSLY for about 2 months now. Lately, during my squat sets, my knee will hurt. I bought one of those elasticated knee-braces today and hopefully that will help, but what would my best course of action be? Obviously, i want to fix whatever I'm doing wrong before it turns into a serious injury and I cant work my legs for a while.

    Thanks!
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  2. #2
    Registered User geoffsherman's Avatar
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    (a) Work on flexibility in your hip flexors and the muscles in your lower leg
    (b) Focus on pushing through your heels
    (c) Start box squatting
    (d) Make sure your knee is not traveling past your toes
    (e) Don't squat past parallel until the other 4 have been done
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  3. #3
    Big Legs Emo Bodybuilder's Avatar
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    When i had injured my knees the doc told me to lie on my back and raise my legs one at a time, around six inches from the ground and hold them for 10 seconds, do 10 reps and then swap legs. That should sort you out in about 2 weeks by strengthening your knees
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  4. #4
    Registered User duganator's Avatar
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    There's this cream that my mom uses that seem to help her, you can get it at most drug stores and places like wal-mart, its called vagisil, i hear it works well...
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  5. #5
    <3 Tea Zensuji's Avatar
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    Originally Posted by geoffsherman
    (a) Work on flexibility in your hip flexors and the muscles in your lower leg
    (b) Focus on pushing through your heels
    (c) Start box squatting
    (d) Make sure your knee is not traveling past your toes
    (e) Don't squat past parallel until the other 4 have been done
    good list, to add to this also try not to bounce at the bottom, pause and then push up.
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  6. #6
    Registered User duganator's Avatar
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    Look unless you want a vagina for legs dont pause then push, start the push back to the top right about where you hit parallel...
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  7. #7
    <3 Tea Zensuji's Avatar
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    just to expand on what i said before, its not like a 1-2 second pause but enough to make sure you've stopped before reversing the movement (to avoid bouncing)
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    Registered User Thestef's Avatar
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    I had a similar problem when I started lifting a few month ago. I don't want to sound over confident, but I'm naturally strong and I "started" off with 215pounds on the squats and could do 3 sets of 10 without much problems.

    After working out a few times my knee started to hurt, even when I wasn't working out, just by walking or even sitting... sometimes when you injure yourself you won't fee the pain until the day after of even a few days after it won't neccaseraly heart when you actualy engure yourself.

    I had to start from 0, I guess I did my own physical therapy. I didn't do anything with my legs for about 3 weeks to let my knee heel, I only did stretching. Then I started doing squats without any weights for about 2 weeks, then with 35lbs, then 50lbs, then 100, and I did this for about 2 months, and now I'm back to 215lbs. I am also doing a lot of stretching before my work outs and I do a very good warm up with lights weights before doing my 215lbs squats. So far so good, my knee is good as new and I will stick with 215lbs until I feel like my knee, ligaments and muscle are fully developed before adding more weight, I know I can lift a lot more, maybe even 300lbs, but I want to make sure I don't injure my knee again, so I'm taking my time.

    Its not always the amouth of weights you lift, if the total work out that counts, the posture

    Good luck!
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  9. #9
    Registered User chopsky's Avatar
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    Thanks for all the replies guys. Hopefully with this advice I'll sort the knee out in no time.
    Cheers
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    Registered User SaNdMaN's Avatar
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    I'm having this problem too. My knee feels sore right after squats, and they kinda hurt when I sit all the way down (ass touching heels) for a few days after squats. I do squats with good form and warm up well before doing them. I'm guessing it's just normal soreness.
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  11. #11
    No cardio No cry RU4A69's Avatar
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    Originally Posted by geoffsherman
    (a) Work on flexibility in your hip flexors and the muscles in your lower leg
    (b) Focus on pushing through your heels
    (c) Start box squatting
    (d) Make sure your knee is not traveling past your toes
    (e) Don't squat past parallel until the other 4 have been done

    I've found that to be very important. Using a SLOW negative really helps me too.


    ALSO-try PAUSING at the bottom: this will help you gain more depth AND put less stress on the knees.


    If worse comes to worse-do front squats until your knees heal.
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  12. #12
    Registered User bodychangerx's Avatar
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    does a knee brace help, also is there any vitamins u could take to help out all your joints?
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  13. #13
    B.S. Exercise Science bherks's Avatar
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    Originally Posted by bodychangerx View Post
    does a knee brace help, also is there any vitamins u could take to help out all your joints?
    a knee brace is temporary and should be worn as a "band aid". if pain persists seek advice from a doctor or physical therapist. pain is not normal, your body is telling you something. so avoid squats for now and do isolation movements which strengthen the quads and supporting muscle groups. such as hip abduction/adduction, leg extensions, hamstring curls, hip flexion/extension, calf raises, and dorsal flexion exercises (pulling your toes towards your shins), etc.

    try to avoid working through the pain and work around it. knee surgery is something you want to avoid.
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  14. #14
    Registered User bodychangerx's Avatar
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    Thanx for the information.
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    You do not need hip flexor lengthliness to do a squat. Tight hip flexors would actually help pull you down into it.

    The way that tight hip flexors would impede is they would make it difficult to lock out (which is more of a deadlift issue) or they may make you hip extensors weaker via reciprocal inhibition (glute deactivation for example).

    Besides that, I may be missing out on a more complex biophysical concept, how would hip flexors cause knee pain in a squat?

    There is the whole 'anterior pelvic tilt' issue I know is caused by that, is that the reason?
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    Originally Posted by chopsky View Post
    Hey guys,

    Ive been weight training SERIOUSLY for about 2 months now. Lately, during my squat sets, my knee will hurt. I bought one of those elasticated knee-braces today and hopefully that will help, but what would my best course of action be? Obviously, i want to fix whatever I'm doing wrong before it turns into a serious injury and I cant work my legs for a while.

    Thanks!
    what do you mean by "hurt?" where in your knee does it hurt? is it only during the set? does it hurt at other times? is it a persistent pain? what more information can you give on the type of pain?
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    Originally Posted by chopsky View Post
    Hey guys,

    Ive been weight training SERIOUSLY for about 2 months now. Lately, during my squat sets, my knee will hurt. I bought one of those elasticated knee-braces today and hopefully that will help, but what would my best course of action be? Obviously, i want to fix whatever I'm doing wrong before it turns into a serious injury and I cant work my legs for a while.

    Thanks!
    Where does it hurt ? Can you put your finger on where it hurts ? Is it an overall pain/ache ?.
    Could be an injured tendon / inflammation / acl tear .
    Stop doing all leg exercises or try invent your own physical therapy routine .
    Go to a ortho and get it checked out asap . Seriously .
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