Knee problems from squatting???

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SkianS40

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Before I start whining, I want to make it clear that I'm a HUGE fan of squats! I incorporate some variation into my routine about 2-3 times a week. I have had some slight problems with my knees in the past in that they pop very loudly when i squat down (not squat exercises, just squating for whatever reason). I was also able to "shift" my knees around, but this "skill" has gone away since I started training.

However, I have recently noticed my knees make a grinding sound when I do squats. I didn't really think anything of it, but it seems like it's been getting a little worse, AND I've developed some occasional aches in my knees. Has anyone else had this problem, or does anyone have any suggestions how to help it (without giving up squatting?!)
 
I don't know about the weird sounds.. but where are the aches?
 
that's pretty common I believe. How is your squat technique? Are your knees passing far out in front of your toes (can't believe I just said that) heels staying on the ground?
Are you letting your body drop down between your legs? pain there is a sign of not having your weight on your heels, which will cause more force to transfer through the quad instead of the glutes
 
Karky said:
How is your squat technique? Are your knees passing far out in front of your toes (can't believe I just said that)
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Why can't you believe you said that?

I think my form is pretty good. My heels stay firmly on the ground, I'm pushing from the middle of my feet, and am usually sore in the glutes afterwards....

I am, however, training in running shoes. I've read that this isn't the best option as it puts you up on your toes a bit too much. (not to mention they're the Nike 180's with a huge air bubble in the heel)
 
yeah, ditch the shoes. find some flat ones like chucks or go barefoot.

It's just that the whole knees over toes thing is hyped up. Your knees are just fine to pass your toes as long as the weight stays on the heel.
 
Thanks, I'll look into getting some new shoes. I dont know that I can go barefoot at the gym, but maybe i'll kick off my shoes just for squats.
 
I can not believe I clicked on a knee thread... knees do not exist. they really don't.

but because they kind ado in a way- I also take my shoes off for all olympic, or compound lifts. better base, and stronger stance.

learned it here.

FF
 
Does the barbell stay over the mid area of your foot at all times?
Are you resting the barbel high up on your shoulders or further down against your scapula?
Are you dropping below parallel during the squats?
The aches you describe, do they tend to be only on one side?

Answer those four questions please.
 
Trevor M. said:
Does the barbell stay over the mid area of your foot at all times?
Are you resting the barbel high up on your shoulders or further down against your scapula?
Are you dropping below parallel during the squats?
The aches you describe, do they tend to be only on one side?

Answer those four questions please.
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If you're suggesting that this has hurt his knees you will have to back it up with some serious evidence.
 
If you're suggesting that this has hurt his knees you will have to back it up with some serious evidence.
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No, I'm not.
Squatting above parallel puts alot more stress on the knees then squatting below parallel or ATG. correct me if I'm wrong.
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No, your not
^^^^ You are correct.
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Yes, he is.

I was asking as the area which he describes the pain is located near the patellar ligament. In squats at or above parallel - the shearing force on said ligament is greater compared to when one drops below parallel; where hamstring activation is at its peak, thus helping reduce shearing force on this ligament.

It sounds as if the pain he describes
kneecap towards the front of my leg
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might be patellar ligament strain. Hence, why I ask. As the way he is likely squatting could be aggravating and/or causing the damage.
 
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sometimes when i deadlift heavy i get a huge pop in my left knee just below the cap.....hurts like a b**ch but i keep on goin' and goin' and goin'' hehe .....
 
Trevor M. said:
Does the barbell stay over the mid area of your foot at all times?
as far as i can tell, i am flat footed and balanced throughout the squat. aside from the fact that my training shoes are running shoes.
Are you resting the barbel high up on your shoulders or further down against your scapula?
lower on my back. right where its in the meat of my traps
Are you dropping below parallel during the squats?
I'm usually below parallel, unless i lose form in the last rep or two... then i'll stop at parallel
The aches you describe, do they tend to be only on one side?
actually, now that you mention it: The knee that usually aches isn't the same that grinds??

Answer those four questions please.
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Answers are in bold.
 
Alright....Being flat footed is good and all. But, as you decline and rise does the middle of the bar, that rest on your scapula(the bony "wings" behind and below each shoulder), stay DIRECTLY over your mid foot area?

In other words, does the bar with you raise up or go down; move in front or behind the middle of your foot?

Ask someone to stand directly beside you when you squat. Tell them to make sure the end of the barbell stays DIRECTLY over the middle of your foot area (arch area). During both the positive and negative phase of the lift.

Also, during which time, ask the person to see if both your lower body and upper body raise/lower in unison. It should be one fluid, graceful motion down then up. You should never be "good morning" the bar at ANY time.


First thing I would suggest so far is you take a break from squatting and completely cut out leg extensions/leg curls from your workout. If its a patellar ligament strain than you should give it time to heal. You will not suffer ANY bit in your lifting stats by taking a week off.
IMO, of course.
 
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