I've been trying to do barbell squats over the past 2 months, changing my form trying to get it as proper as possible. Im currently cutting, so im only doing around 5x5, 4x6, or 3x8 with some good weight. Thing is, today while doing squats I felt a horrible pain in my knee caps while coming up... And even once I was done doing the set, I could still feel it... So i decided to stop doing squats... Im thinkin of maybe using squat machines or something... Any advice? I know nothing could quite substitute the benefits of a good well done squat, but its been very difficult for me to get it right and feel it right, without having pain. Also, im not sure if the pain in the knee cap had to do with the HIIT i had done last week, but even if it does, it still shouldnt hurt THAT much... Advices?
I quit squats.
- Thread starter Oblivion02
- Start date
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You might try doing higher reps and lower weight, at least for a while until the pain subsides. When my knees are bothering me (left over from sports injuries and surgeries many years ago), I stick with lower weights, higher reps, good form, complete stop at the ground, explosive rise, to keep the intensity without putting a lot of stress on the joints and connective tissue. If my knees really bother me I do leg extensions to warm up and pre-exhaust and then squat with less weight.
Heres a video of Dan John teaching a bunch of guys to squat at some seminar. Its quite long, it also includes how to teach a deadlift, some stuff like that. I really suggest you watch it.
http://video.google.com/videoplay?do...01858251744&hl
http://video.google.com/videoplay?do...01858251744&hl
the link got cut of in the middle or smth
Squats are functional and essential. Don't drop them out. If need be modify them. I disagree with using Dan John's method of squatting unless your interest lie in very heavy olympic lifting. Throwing in higher reps is good for endurance and technique training. THERE IS NO SUCH THING AS TONING REPS.
Break down the problem here:
Knee pain generally is a sign of low ankle mobility and/or low hip mobility.
Assess yourself:
How do your feet look when you squat? (turned out/ turned in/ straight etc.)
Do you have flat feet or high arches? (if so you need to address this)
How far does your upper body drift over your legs?
Is your back too arched?
Etc.
Also regress the form if needed. Meaning start with a wider stance and do not go down to 90 degree bend in knees.
It would be good to check with a knowledgeable personal trainer
And machines will only make your knee situation worse. Machines are non functional and usually CAUSE knee problems.
Break down the problem here:
Knee pain generally is a sign of low ankle mobility and/or low hip mobility.
Assess yourself:
How do your feet look when you squat? (turned out/ turned in/ straight etc.)
Do you have flat feet or high arches? (if so you need to address this)
How far does your upper body drift over your legs?
Is your back too arched?
Etc.
Also regress the form if needed. Meaning start with a wider stance and do not go down to 90 degree bend in knees.
It would be good to check with a knowledgeable personal trainer
And machines will only make your knee situation worse. Machines are non functional and usually CAUSE knee problems.
I've already seen videos and all about proper form, my feet are always straight, but the idea I do like is, as trainerty suggested, maybe widen up my stance a bit more, and not go as low as 90 degrees. Before, when i didnt go as low as 90 degrees, I wouldnt feel the muscle working as much as I do now. But ever since I've been goin down 90 degrees I get dizzy, nauscius, pain. What Im gonna do is just lower the weight to 25 pounds on each side [[Was doin it with 45]], and do 8x3, or 10x3. What do you guys think?
though some people tend to think full squats are better for you're knees. Because its what we were born to do. I know i feel it in my knees if i stop the weight at parallell, because its not natrual.
You're just gonna have to keep and open mind and try different things until you find something thats comfortable and doesnt hurt.
You're just gonna have to keep and open mind and try different things until you find something thats comfortable and doesnt hurt.
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Have you tried front squats? it changes the feel of the move for sure.
dizziness from squats usually means you're pushing yourself to the limit of what your nervous system can handle. feeling ill is the body's mechanism to get you to stop doing what you're doing because it thinks you're hurting the body (this is why you throw up when you drink too much...the body thinks "OH NO, poison!" and you puke)
I would definitely 'regress' on form first before going to machine based squats.
drop a little weight, widen it up a hair, and see how close you can get ot parallel without any discomfort.
I tweaked my left knee really bad once...on the leg press/hip sled machine. It was all cool, and then i stood up after my set, my knee pop'd, and the next 6-8 months sucked. finally I got into squats again, and it made my knee better.
so i definitely feel like free weight squats are less of a danger/stress to knees than most fixed machines.
dizziness from squats usually means you're pushing yourself to the limit of what your nervous system can handle. feeling ill is the body's mechanism to get you to stop doing what you're doing because it thinks you're hurting the body (this is why you throw up when you drink too much...the body thinks "OH NO, poison!" and you puke)
I would definitely 'regress' on form first before going to machine based squats.
drop a little weight, widen it up a hair, and see how close you can get ot parallel without any discomfort.
I tweaked my left knee really bad once...on the leg press/hip sled machine. It was all cool, and then i stood up after my set, my knee pop'd, and the next 6-8 months sucked. finally I got into squats again, and it made my knee better.
so i definitely feel like free weight squats are less of a danger/stress to knees than most fixed machines.
I switched to lower weight, im feeling it better, and the form feels way better, and NO PAIN! 
And im still goin down at about 90 degress
And im still goin down at about 90 degress Really? Why is it that my knees actually feel better when squatting like this:
as opposed to doing partial-ROM squats?
Simple answer: more stress on the patella is offset by the involvement of the hip/hamstring musculature. The body isn't so poorly designed that putting a joint through a full ROM is going to damage it.
Agreed. Also it feels weird to stop at half rom, its not natrual to stop the movement there. When you go down and stop at parallell the force will become pretty big since you need to stop the weight in a possision most of the force is handled by the quads, while if you stop at a full squat its more of a natrual stop.