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  1. #1
    Registered User Vyprath's Avatar
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    Knee Pain Squatting

    Ever since I started squatting about a month ago (high bar squat), I have been getting some serious knee pain, mostly when going from the ass to the grass-upwards position. I’m not sure why, my knees don’t go over my toes, this makes the squat rather unbarebale for me and I just push through it each session. Not to mention I’m only squatting 40kg max.
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    Is squatting new to you? Knee braces help.
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    Don't push through the pain - I've made that mistake many times. It just makes it worse.

    Does this only happen when squatting ATG? If it does, just break parallel.
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    Originally Posted by Vyprath View Post
    Ever since I started squatting about a month ago (high bar squat), I have been getting some serious knee pain, mostly when going from the ass to the grass-upwards position. I’m not sure why, my knees don’t go over my toes, this makes the squat rather unbarebale for me and I just push through it each session. Not to mention I’m only squatting 40kg max.
    If you're experiencing knee pain at such a modest load, it's likely your form is off. Post a couple of vids, one from the side, one from front or back, of you Squatting your current working weight for a 4-6-rep set.

    If that's not the cause, your next move will be to visit an Orthopedist to get a proper professional diagnosis. "Pushing through" joint pain is a really bad idea.
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  5. #5
    It is known. Farley1324's Avatar
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    Originally Posted by Vyprath View Post
    Ever since I started squatting about a month ago (high bar squat), I have been getting some serious knee pain, mostly when going from the ass to the grass-upwards position. I’m not sure why, my knees don’t go over my toes, this makes the squat rather unbarebale for me and I just push through it each session. Not to mention I’m only squatting 40kg max.
    Post form check videos.

    From the side at about knee height, and from behind.

    Pretty much guaranteed your form needs fixed. If not, then you'll know to get them checked out, but it's probably form fixable.

    Knees past tows is not automatically bad either, there's more going on than that.
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  6. #6
    Registered User Vyprath's Avatar
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    Thanks for the replies guys, squatting parallel does help my pain quite a lot, I’ll have to try it with weights at the gym to see if it helps. just to note I also get knee pain doing no weight squats at home. I’ll post a video in a day or two to critique my form, thanks!
    Last edited by Vyprath; 12-20-2018 at 06:42 PM.
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    Registered User cmacken's Avatar
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    If you are high bar squatting and your knees aren't travelling past your toes, then the bar is likely travelling forward from mid-foot, which is often a cause of knee pain. As noted above, your best bet is to post a form check video.
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    Like others have said, pain at that light of a load on the bar points to a form issue.
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    Being 15 OP, don't wreck your knees.

    I was younger than you, and speak from experience.
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    Are you stretching and warming up enough? maybe a couple sets of leg extensions can help
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    Registered User Vyprath's Avatar
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    I’ll have to post the video in a couple days, didn’t have a friend to record me tonight. But I suprisingly had no knee pain tonight doing my squats. I’ll still post the video anyway.
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  13. #13
    Registered User Vyprath's Avatar
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    Finally got the video of my squat form, let me know how it is.

    P.S. I know I should be going deeper.

    Link is:

    https ://youtu.be/D5SewVM6WPE
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  14. #14
    It is known. Farley1324's Avatar
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    You don't truly get to see your form unless the weight is somewhat heavy, like working-set heavy.

    A movement that does not break parallel (defined as crease of the hip to or below the top of the patella) is not a squat. If your empty bar movement is already high and not a squat, your heavier work is probably even farther off.

    Load your hips, not your knees. Your weight should be centered over your mid-foot, not on or towards the balls of your feet.

    Don't bend forward to rack or unrack the bar (you did so quite a bit to rack it), walk straight ahead until the bar is up against the verticals, then do a partial squat down to finish in the hooks
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  15. #15
    Registered User Vyprath's Avatar
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    Originally Posted by Farley1324 View Post
    Load your hips, not your knees. Your weight should be centered over your mid-foot, not on or towards the balls of your feet.
    Would you say I was doing this correctly or incorrectly?
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  16. #16
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    Originally Posted by Vyprath View Post
    Would you say I was doing this correctly or incorrectly?
    Those were not even squats.

    "A movement that does not break parallel (defined as crease of the hip to or below the top of the patella) is not a squat."

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    Originally Posted by Vyprath View Post
    Finally got the video of my squat form, let me know how it is.

    P.S. I know I should be going deeper.

    Link is:

    https ://youtu.be/D5SewVM6WPE
    try next time, to feel like your pushing your knees out against something on descent, pretend someone is pushing your knees in, and MAYBE that will help you get to depth......it might not, but start with that,,,,, also listen to Farley.... that dude knows his stuff
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    Registered User Vyprath's Avatar
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    Originally Posted by Farley1324 View Post
    Those were not even squats.

    "A movement that does not break parallel (defined as crease of the hip to or below the top of the patella) is not a squat."

    Saw my doctor today, he said that because my left leg doesn’t rotate properly (the leg with the sore knee) that I should squat with my feet pointing forwards more, rather than out to the sides. Is squatting with feet pointing forward a good thing to do?
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  19. #19
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    Originally Posted by Vyprath View Post
    Saw my doctor today, he said that because my left leg doesn’t rotate properly (the leg with the sore knee) that I should squat with my feet pointing forwards more, rather than out to the sides. Is squatting with feet pointing forward a good thing to do?
    Generally not.

    What does not rotate properly mean, what is the cause, and how might you go about correcting this? Those are things you should have answers for from your medical professional(s).



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    Are you pushing through your glutes and hamstrings from the bottom portion of the squat upwards, because if you aren't and the weight is too heavy for your current level of development, you'll lean forward to try to get up again causing unnecessary pressure on your knees.
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