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  1. #1
    Registered User hrg217's Avatar
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    Options for people w/bad knees who cant squat

    My knees have been sore for a long time so I finally went to a doctor today who told me to keep up the exercise but to stop squatting. Currently, the squat is a staple of my routine as I am focusing on compound exercises to try and build mass. Is there something that I can replace the squat with? Im real bummed because the squat always seemed like the perfect exercise.

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    Originally Posted by hrg217 View Post
    My knees have been sore for a long time so I finally went to a doctor today who told me to keep up the exercise but to stop squatting. Currently, the squat is a staple of my routine as I am focusing on compound exercises to try and build mass. Is there something that I can replace the squat with? Im real bummed because the squat always seemed like the perfect exercise.
    How much were you squatting?
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    Registered User hrg217's Avatar
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    I wasnt great at squatting (or any other exercise=why I am trying to build mass) but I never wanted to push it too hard with my knees so I would do like sets of 6-8 with 235lbs

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    Originally Posted by hrg217 View Post
    My knees have been sore for a long time so I finally went to a doctor today who told me to keep up the exercise but to stop squatting. Currently, the squat is a staple of my routine as I am focusing on compound exercises to try and build mass. Is there something that I can replace the squat with? Im real bummed because the squat always seemed like the perfect exercise.
    Do body weight squats all the way down and all the way up in a controlled fluid way with emphasis on hip drive. And ice your knees. After a month or so the pain should be gone. I never went to a doctor but I had some knee pain. A couple weeks without squatting heavy with emphasis on good form and a good amount of ice and I haven't had any pain since and that was a year or so ago. I'm now squatting close to 400 lbs.

    Disclaimer: I could be completely wrong as every situation is different.
    Last edited by Blizzard589; 03-15-2010 at 04:24 PM.

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    Registered User Sarevok459's Avatar
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    Originally Posted by Blizzard589 View Post
    Do body weight squats all the way down and all the way up in a controlled fluid way with emphasis on hip drive. And ice your knees. After a month or so the pain should be gone. I never went to a doctor but I had some knee pain. A couple weeks without squatting heavy with emphasis on good form and a good amount of ice and I have had any pain since and that was a year or so ago. I'm now squatting close to 400 lbs.

    Disclaimer: I could be completely wrong as every situation is different.
    My right knee use to get sore.

    I feel like I've developed the muscles in the knee, because it doesn't hurt anymore...Like it would always hurt the day after a workout. Now it's fine, and I feel better. I feel like I have more range of motion in my hips too.

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    Rest, Ice, etc.

    Definitly take a video of you squatting from various angles, post it here. Most people who have sore knees from squatting have persistent injuries or have crap form. I dont mean to sound like a jerk, but you might have bad form.
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    Many people who attempt squats don't have any hip drive. Focus on hip drive and you will reduce the torque on your knee. I've also found that squats have been great rehab for my injured knee. That's how you regain strength after an injury, through weight-bearing exercise.

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    Registered User hrg217's Avatar
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    The pain isnt necesarily from squatting- its more that both knees are constantly sore and my doctor told me to stop squatting and other exercises that put an emphasis on using the knees

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    Originally Posted by hrg217 View Post
    The pain isnt necesarily from squatting- its more that both knees are constantly sore and my doctor told me to stop squatting and other exercises that put an emphasis on using the knees
    Well take a couple weeks off of any leg exercises then. Listen to your doctor. Make sure you're icing every day. Take ibuprofen or something if it hurts too much. It should get better and if it does then start squatting just with body weight focusing on form and hip drive. Then progress to weighted squats. If the pain starts coming back then you're progressing too quickly. Take your time. Injuries aren't fun but the more you follow protocol to recover from them, the quicker you'll be back to your old weights and beyond.

  10. #10
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    Originally Posted by hrg217 View Post
    The pain isnt necesarily from squatting- its more that both knees are constantly sore and my doctor told me to stop squatting and other exercises that put an emphasis on using the knees
    Which is a typical doctor response in regards to weight training. Most don't know much about it, so their response is something like "Oh, that hurts? Well then stop doing that".

    Squats done properly don't hurt your knees. Squats done badly do. There are people who have had multiple knee surgeries (not as a result of squatting), or even knee replacements who still squat some big weights without pain because they squat correctly.

  11. #11
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    Doctors are almost going to always tell you to stop lifting heavy due to liability concerns. Too many stupid people in the world that will load up the bar too much, hurt themselves, and then sue the doctor for telling them to lift weights.

    If it is pain, then I would stop squatting for a couple of weeks. I've had times where I've had bad pain in a joint, stopped lifting for two weeks (admittedly due to laziness a couple of times), and the pain magically goes away. If it is just sore, you can lower the weight for a little while and use the RICE method suggested.
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    On a side note my hips have been sore in that good way lately. I love the feeling. I love my squats now. Use to hate them. Shame on me

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    Originally Posted by hrg217 View Post
    My knees have been sore for a long time so I finally went to a doctor today who told me to keep up the exercise but to stop squatting. Currently, the squat is a staple of my routine as I am focusing on compound exercises to try and build mass. Is there something that I can replace the squat with? Im real bummed because the squat always seemed like the perfect exercise.
    lol, it wouldn't matter if you walked in there perfectly healthy, doctors are ignorant about exercise and the vast majority would tell you to stop squatting.

    If your knees hurt from squatting you are not using good form. I suggest buying Starting Strength so you can learn all the finer points of one excellent way to squat.

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    Originally Posted by hrg217 View Post
    My knees have been sore for a long time so I finally went to a doctor today who told me to keep up the exercise but to stop squatting. Currently, the squat is a staple of my routine as I am focusing on compound exercises to try and build mass. Is there something that I can replace the squat with? Im real bummed because the squat always seemed like the perfect exercise.
    I have had the same problem for years, and have avoided squats.

    The knees aren't much better(I often have a pronounced limp, and they hurt regularly), but I do squat again. I do box squats, which seem to be much nicer to my dodgy knees. Try them.

    In the past, I tried replacing them with trap bar deads. They are more like a squat than a deadlift. But when the poundage got challenging they morphed into stiff leg deads as my body mechanics adjusted to use my strong back rather than my quads. They still might work for you, since the shins can be kept almost vertical(like the box squats). Try them.

    I do ass to the grass bodyweight squats, in sets of up to a hundred reps. That pumps blood into the quads. Also pumps blood into the knees without traumatizing them. Actually seems to help recovery from the box squats. Do them.

    If you train in a commercial gym, the leg press, tho' it doesn't REPLACE squats, is a great assistance exercise. Find the sweet spot on the plate that allows you to use a good ROM while still sparing your knees, and that doesn't cause your tail to tuck in(putting bad pressure on your lumbar spine), and press away. I'd go for really high rep counts.

    Remember that not training legs is damnable. There really is a special place in hell for people who avoid leg training, apart from paraplegics and the like.

    Lift well and prosper.

  15. #15
    stretching blows boathead's Avatar
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    the real question is WHY the knee pain. has a reason been given? once that is known, perhaps a plan can be adopted.

    i have horrible knees. arthritis, as well as bi lateral patella femoral syndrome or something like that...essentially my kneecap doesn't track properly.

    the short of it is that my doctor and physical therapist put me on a regimen to build up the tear drop muscle in my quad to "pull" things over, so the patella would track....and to build up the hamstrings, as muscular imbalances existed.

    if you can't squat, maybe work on your hamstrings: rdl's and leg curls. leg extensions, LIGHT and only the top range of the exercise.

    my knees still hurt. but not when i squat. i learned to use a wide stance, toes pointed significantly out, atg. my squats are more glute and hamstring dominant than most. and it has helped and at least permits me to squat.

    hope this helps.

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    Leg extensions should be avoided imo. not gud

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    My two cents (and it probably has devalued to around 1.3 cents by now)...I had both patella tendons reconstructed around 12 years ago now. One of my knees did not heal properly and has patella alta (high kneecap) therefore I refused to squat at all for the last decade or so. I say that to say this, I have just recently begun squatting again. It is not easy but I am using the Stonglifts 5x5 program so I am starting at bare bar and adding 5 lbs every workout. As others have stated above, PROPERLY performed squats will not harm your knees. I for one wouldn't just shelve the squats for life and give up on them so easily. Pain is what it is, at my stage in life a day without any pain is a day I make sure I mark on my calendar...Good luck to you, hope your knee feels better soon!
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  18. #18
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    Originally Posted by zephed56 View Post
    lol, it wouldn't matter if you walked in there perfectly healthy, doctors are ignorant about exercise and the vast majority would tell you to stop squatting.

    That = true.

    My doc (general practitioner) told me not to lift heavy weights and try to gain muscle mass/weight several weeks ago. I had questions about various supplements and my high blood pressure/blood pressure medication. When I said I wanted to he said "Why? You don't need to, you look good, really, why do you want more muscle?"

    Uh.....thanks Doc

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    "Bad knees" is not a recognised medical condition. It's always something specific.

    When we know exactly what the condition is, perhaps we can make suggestions. That may be simply to do the squat with good form, alter the squat a bit, do deadlifts, rest ice compression and elevation, or a zillion other things.

    You should see a sports physiotherapist. Doctors focus on preventing further harm, so will almost always just say, "rest, don't do that thing that hurts you." That'll prevent further harm and reduce or stop symptoms today, but won't help you in the long-term. Sports physios focus on improving function, so they say, "do this exercise to strengthen that part, stretch to improve flexibility in this other part, and slowly return to what you were doing before."

    Follow the doctor's advice today, but find a sports physio, and then follow their advice.
    Last edited by KyleAaron; 03-18-2010 at 05:17 PM.

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    There is really no other alternative. You have to recover first.

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    Originally Posted by boathead View Post
    the real question is WHY the knee pain. has a reason been given? once that is known, perhaps a plan can be adopted.

    i have horrible knees. arthritis, as well as bi lateral patella femoral syndrome or something like that...essentially my kneecap doesn't track properly.

    the short of it is that my doctor and physical therapist put me on a regimen to build up the tear drop muscle in my quad to "pull" things over, so the patella would track....and to build up the hamstrings, as muscular imbalances existed.

    if you can't squat, maybe work on your hamstrings: rdl's and leg curls. leg extensions, LIGHT and only the top range of the exercise.

    my knees still hurt. but not when i squat. i learned to use a wide stance, toes pointed significantly out, atg. my squats are more glute and hamstring dominant than most. and it has helped and at least permits me to squat.

    hope this helps.
    so what did u do to rehabilitate? I have same problem with my knees.. I had it several years ago and suddenly it go back from nowhere!
    I ve been squating a lot, and deadlifting, also leg pressing. Im 51 kgs and Ive been doing squats and deeads with 21kg and leg press with 40kgs..

    Im really concerned now cuz my knees ARE KILLING ME...

    Will I be able to squat again?

  22. #22
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    Originally Posted by NadiaVi View Post
    so what did u do to rehabilitate? I have same problem with my knees.. I had it several years ago and suddenly it go back from nowhere!
    I ve been squating a lot, and deadlifting, also leg pressing. Im 51 kgs and Ive been doing squats and deeads with 21kg and leg press with 40kgs..

    Im really concerned now cuz my knees ARE KILLING ME...

    Will I be able to squat again?
    Please don't bump ~3 year old threads.

  23. #23
    Registered User Zmatth13's Avatar
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    Correct me if I'm wrong but I don't think there are any muscles in the knee..

  24. #24
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    Please check thread dates before replying. This one is 6 years old.

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