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  • 07-03-17, 11:34 am (EDT)

    Knee Pain & How To Manage It

    July 3, 2017, 11:34 am

    Hey, first time poster here! Quick intro: I have been working out for 2 years (only 1 with proper discipline) & have made gains in almost every body part. Except my legs - and here's why.

    Knee pain is a HUGE issue for me & it's adversely affecting my leg gains - I now suffer from 'chicken legs'.

    I've noticed that front/back squats & leg presses always give me really painful patellar tendonitis. However, deadlifts, lunges, isolation exercises like knee extensions (with lighter weight and controlled reps) aren't painful & seem effective.

    I'm no physio, but my theory is that - anatomically - some of us with proportionately long legs/short torsos may find it hard to prevent our knees from tracking in front of our ankles/toes. This means the compression screws our knee joints. Box squats do help me to sit back & use my hip hinge & glutes to alleviate this tracking issue, but I still leave the gym feeling like I have 80-year-old knees, even if I stick to less than 220lbs of weight!

    Does anyone suffer from a similar problem? If so, any tips/experience for managing it?

  • 07-03-17, 12:00 pm (EDT)

    Knee Pain & How To Manage It

    July 3, 2017, 12:00 pm
    Posted by: rp17

    Hey, first time poster here! Quick intro: I have been working out for 2 years (only 1 with proper discipline) & have made gains in almost every body part. Except my legs - and here's why.

    Knee pain is a HUGE issue for me & it's adversely affecting my leg gains - I now suffer from 'chicken legs'.

    I've noticed that front/back squats & leg presses always give me really painful patellar tendonitis. However, deadlifts, lunges, isolation exercises like knee extensions (with lighter weight and controlled reps) aren't painful & seem effective.

    I'm no physio, but my theory is that - anatomically - some of us with proportionately long legs/short torsos may find it hard to prevent our knees from tracking in front of our ankles/toes. This means the compression screws our knee joints. Box squats do help me to sit back & use my hip hinge & glutes to alleviate this tracking issue, but I still leave the gym feeling like I have 80-year-old knees, even if I stick to less than 220lbs of weight!

    Does anyone suffer from a similar problem? If so, any tips/experience for managing it?

    What if you purchased a good pair of knee sleeves? They help hold the knee joint tightly together and I think they could make a big difference for you man! I use these all the time and I have a code for them.

     

    Iron Bull Strength - 7mm Knee Sleeves

    https://www.ironbullstrength.com/idevaffiliate/idevaffiliate.php?id=100&url=14

     

    I am 5'10" 180lbs and I use a LARGE.. you probably need a large as well.

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 07-03-17, 12:21 pm (EDT)

    Knee Pain & How To Manage It

    July 3, 2017, 12:21 pm
    Posted by: Scott_Herman

    What if you purchased a good pair of knee sleeves? They help hold the knee joint tightly together and I think they could make a big difference for you man! I use these all the time and I have a code for them.

     

    Iron Bull Strength - 7mm Knee Sleeves

    https://www.ironbullstrength.com/idevaffiliate/idevaffiliate.php?id=100&url=14

     

    I am 5'10" 180lbs and I use a LARGE.. you probably need a large as well.

    Thanks Scott, I'm looking into better knee sleeves right now! :)

    In terms of modifying my approach to squats, do you think concentrating on increasing reps at a lower weight (rather than focusing on 1-3RM) would be better for my knee joints? For example: I could aim to add 1 or 2 reps onto an 80kg (176lbs) set each week, reach a designated rep goal (say 12) at that weight, and then move on to higher weight?

    The current goal from my leg workouts is ultimately a good compromise between hypertrophy/progressive overload & making sure I don't overload my joints too much just because my muscles might be able to shift a higher weight. Thanks again for your help!

  • 07-03-17, 3:46 pm (EDT)

    Knee Pain & How To Manage It

    July 3, 2017, 3:46 pm
    Posted by: rp17

    Thanks Scott, I'm looking into better knee sleeves right now! :)

    In terms of modifying my approach to squats, do you think concentrating on increasing reps at a lower weight (rather than focusing on 1-3RM) would be better for my knee joints? For example: I could aim to add 1 or 2 reps onto an 80kg (176lbs) set each week, reach a designated rep goal (say 12) at that weight, and then move on to higher weight?

    The current goal from my leg workouts is ultimately a good compromise between hypertrophy/progressive overload & making sure I don't overload my joints too much just because my muscles might be able to shift a higher weight. Thanks again for your help!

    if I were you I would still train in the muscle gain rep range of 8 - 10 reps and focus on front squats, leg extensions, jefferson squats, lunges etc. You need to build your quads as much as possible as that will take stress off the knees cool

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 07-07-17, 1:52 am (EDT)

    Knee Pain & How To Manage It

    July 7, 2017, 1:52 am
    Posted by: Scott_Herman

    What if you purchased a good pair of knee sleeves? They help hold the knee joint tightly together and I think they could make a big difference for you man! I use these all the time and I have a code for them.

     

    Iron Bull Strength - 7mm Knee Sleeves

    https://www.ironbullstrength.com/idevaffiliate/idevaffiliate.php?id=100&url=14

     

    I am 5'10" 180lbs and I use a LARGE.. you probably need a large as well.

    Sometimes knee pain can be a result of muscle imbalances. Your quads have 4 large and powerful muscles but your hamstrings are just 2 smaller less powerful muscles. The quads and the hamstrings together bring stability to the knee joint. When the quads overpower the hamstrings, the knee is able to move in ways and across distances it really wasn't designed for thus causing stress on the supporting ligaments and tendons. Besides knee sleeves and knee wraps, I recommend ensuring you focus on hamstring training.

     

    The best hamstring exercises are deadlifts, Romanian deadlifts, and standing or seated leg curls. You shouldn't rely on knee sleeves or wraps (unless you have had prior knee injuries or surgery) too much because over time they can cause wear of the cartilage behind your patella (knee cap). This can cause excruciating pain and compromise your knee joint.

     

    John

    32 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

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