Help to change up routine & knee issue

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Bookworm54

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I have been doing what I consider a fairly straightforward weight training routine for a while, and feel it is time to change things up a bit. Not only because it's good to change things up, but also because I have a knee problem that I want to focus on fixing. My main training goal has been weight loss (over 20 lbs gone thusfar!).

About the knee issue: two years ago I was told I had patellofemoral syndrome, and was able to get rid of the pain through strength training. Well, I am stronger now than I was then, and of course now also lighter, but the pain is back. :( I have been doing a bit more running lately, but I have always played soccer 1-2x/wk. Otherwise, my cardio has been primarily spinning/biking. So I'm not entirely sure what has triggered its recurrence.

Here are the exercises I have been doing, generally 3x10 to keep it simple:
Squats
Straight-leg deadlifts
Bulgarian split squats
Lunges
Calf raise
Chest or bench press (sometimes flat, sometimes incline)
One-arm dumbbell rows
Shoulder press
Pull downs
Assisted pull-ups and dips
Abs (various)

I often pair up a lower body exercise with an upper body one and alternate between the two with shorter rest times, because it gets my workout accomplished faster.

For upper body, I'd just like to learn some new things, get ideas for variation. And, as I mentioned, for lower body, I'd like to do some things that will help the knee - maybe some ideas for more exercises that incorporate balance/stabilization would help? From what I've read, the problem may also be caused by strength imbalances, so if anyone has any thoughts on how much weight I should be doing with various muscles relative to other lower body ones, maybe that could clue me in on where my imbalances lie...

I am open to whatever ideas/thoughts/suggestions anyone might have. Thanks for your time!
 
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For this condition you really need to focus on correcting your distortion patterns and muscle imbalances. Flexibility and stabilization is going to be key here.

First off on your movements in resistance training are you 100% solid on your form being correct? If not then get sure real quick.

Quad and hamstring flexibility and strength are really important. I would vary up your training a little to try and maximize your correction efforts. Instead of straight leg deadlifts, try doing some straight leg dumbbell one leg, one arm deadlifts either working on same side balance or opposite side balance.

Try the one legged squats and reverse lunges or split squats as well.

Also make sure to really focus on you dynamic warm ups and post training active stretches. Daily you should incorporate some Foam roller work putting a heavy focus on hamstring, quad, iliotibial band and adductor release.

Go easy on the heavy impact running, if can try and get in some swimming or elliptical work at times to ease swelling and inflammation issues that can occur.

Hope this helps some.
 
Theleip has it right: get someone ( a trainer or someone knowledgeable in your gym ) to watch your squatting form. If it's not perfect, drop the weights and get it perfect.
 
Thanks for the advice! I have done a couple sessions with a trainer in the past to do a routine design, so I think my squat form is good. I will definitely try some of the one-legged exercises. Maybe start with bodyweight one-legged squats until I get my form and balance in check and then try to add weight like dougp25 suggests.

Question on the warm up and stretching - I do a fast walk/light jog warm up usually for about 10-15 minutes until I feel loose and always stretch afterwards. But when you say "dynamic" warm up and "active" stretching, does this mean something different? Any links I can check out?
 
thats a good source, its got lots of dynamic (and other) stretches, and you can download videos of how to preform them ;)
 
Squats
Straight-leg deadlifts
Bulgarian split squats
Lunges
Calf raise
also thats a lot of leg exercises for one session
 
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