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  1. #1

    Knee injury question

    Hey guys,

    So i've been having trouble with my right knee recently. I have a ton of pain on the outer side of my knee and it makes sitting down and standing up really difficult. It started from squatting and has gotten progressively worse. I really don't see how it can be my form, as I honestly think my form is pretty solid. I can put up decent weight on the squat and was pain free for my training career until recently.

    My questions are these:
    1. Should I just deload on squats for a few months in an attempt to rest up in case it is an overuse injury?
    2. If that is the case what exercises should I do to preserve/progress in strength while keeping my knee strain low?
    3. Should I still do low weight squats or should I avoid it completely?

    Thanks in advance!
    5'10 24yo 190lb

    Best lifts:
    275x1 bench
    365x1 squat
    425x1 deadlift

  2. #2
    You’re still young yet man, to have knee issues at your age isn’t good. You gotta listen to them. I’d lay off for a while and let your knee recover a bit then start to bring the squats back. See how they feel after a bit of time away from the squat rack. Just don’t over do them with the crazy heavy weights when you re start. You’ll miss your knees when they’re gone bro. Have a buddy my age 37 who’s almost like a cripple cause he blew a knee out snowboarding at 23. Messed him up for his future career etc. You can probably stick with anything else other than heavy squats for the time being but keep it lighter.

  3. #3
    Quote Originally Posted by ElectricRocker View Post
    You’re still young yet man, to have knee issues at your age isn’t good. You gotta listen to them. I’d lay off for a while and let your knee recover a bit then start to bring the squats back. See how they feel after a bit of time away from the squat rack. Just don’t over do them with the crazy heavy weights when you re start. You’ll miss your knees when they’re gone bro. Have a buddy my age 37 who’s almost like a cripple cause he blew a knee out snowboarding at 23. Messed him up for his future career etc. You can probably stick with anything else other than heavy squats for the time being but keep it lighter.
    Ya I have some weirdly shaped legs. They aren't straight like normal people's, so I think it puts some weird stresses on my knee. I'm going to stay away fromt the squats for a while and see if I can just get back in a few months. I'm planning to run some deca in my next cycle in a hope to get some added recovery benefits too.
    5'10 24yo 190lb

    Best lifts:
    275x1 bench
    365x1 squat
    425x1 deadlift

  4. #4
    I would go lighter, ice after workouts.

    Use a magic bean bag, physio told me about. Heat it up for a min 2 min.

    Also go for physio, if you have a work plan that convers it.

  5. #5
    Quote Originally Posted by Funnyman View Post
    I would go lighter, ice after workouts.

    Use a magic bean bag, physio told me about. Heat it up for a min 2 min.

    Also go for physio, if you have a work plan that convers it.
    My experience with physio has not been great. I went to a sports specialist that had me doing shoulder presses with 5lb dumbbells to fix a torn rotator cuff.. Not sure how that is going to help lol.

    As for the icing I'll definitely give that a go, and i'll drop the weight pretty significantly to get some blood flow without exacerbating the issue
    5'10 24yo 190lb

    Best lifts:
    275x1 bench
    365x1 squat
    425x1 deadlift

  6. #6
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    I had a poor experience with physio too. Chiro, on the other hand, mixed with massage ... aces. I still don't squat, ever, but thanks to chiro I can ride a bike again! So I suggest seeing a chiro too.
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  7. #7
    Quote Originally Posted by youraveragejoe View Post
    Hey guys,

    So i've been having trouble with my right knee recently. I have a ton of pain on the outer side of my knee and it makes sitting down and standing up really difficult. It started from squatting and has gotten progressively worse. I really don't see how it can be my form, as I honestly think my form is pretty solid. I can put up decent weight on the squat and was pain free for my training career until recently.

    My questions are these:
    1. Should I just deload on squats for a few months in an attempt to rest up in case it is an overuse injury?
    2. If that is the case what exercises should I do to preserve/progress in strength while keeping my knee strain low?
    3. Should I still do low weight squats or should I avoid it completely?

    Thanks in advance!
    I have a few years on you....well like over 20. The thing I’ve found most helpful is a set of good knee sleeves. I buy the 7mm Rehaband ones. They are not cheap but make a huge difference in my knees. I’m still squatting with a working weight in the 300-400 lbs range and my knees although they ache a bit are overall sound.

    But I would also take a hard look at your mechanics and make sure you are squatting well. If you are going to try and work through the injury, not advisable but it’s your body then I would go very light and get the Mechanics perfect. Even if it means squatting an empty bar.

    Good luck heal up.
    “Tough times never last, but tough people do.”—Robert H. Schuller

  8. #8
    Quote Originally Posted by MrsRh View Post
    I had a poor experience with physio too. Chiro, on the other hand, mixed with massage ... aces. I still don't squat, ever, but thanks to chiro I can ride a bike again! So I suggest seeing a chiro too.
    Chiro has always made me nervous. I'm a pretty firm believer that a lot of back issues stem from muscle imbalance and posture, and have actually completely fixed my back pain through different strength and stretching exercises. As for the massage that is a great idea. I could use one of those if anyone is volunteering?!
    5'10 24yo 190lb

    Best lifts:
    275x1 bench
    365x1 squat
    425x1 deadlift

  9. #9
    Quote Originally Posted by The Old Guy View Post
    I have a few years on you....well like over 20. The thing I’ve found most helpful is a set of good knee sleeves. I buy the 7mm Rehaband ones. They are not cheap but make a huge difference in my knees. I’m still squatting with a working weight in the 300-400 lbs range and my knees although they ache a bit are overall sound.

    But I would also take a hard look at your mechanics and make sure you are squatting well. If you are going to try and work through the injury, not advisable but it’s your body then I would go very light and get the Mechanics perfect. Even if it means squatting an empty bar.

    Good luck heal up.
    Ya I have a set of SBDs but they are too small so I rarely wear them. I think training with them being so tight for the past year has actually made things worse. it's just super hard on my heart to think of spending over another $100 on those!
    As for training yesterday I just did some super light leg extensions to get some blood flow which helped, and I did some RDL, so nothing too taxing. Feeling alright today but i'm going to give them a break until my cycle starts in 3 weeks so I can make sure I am healed up
    5'10 24yo 190lb

    Best lifts:
    275x1 bench
    365x1 squat
    425x1 deadlift

  10. #10
    If your up to it try and cut out all carbs and go meat only, steak steak n steak. Ive had acl surgery and then tried this diet and the joint pain goes from like an 8 to a 3, and im able to squat every other day. But since im on steroids now i need to add carbs. White rice so far has been great.

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