Question about Squats and lunges

lavrn03

I hadn't really done squats and lunges because I was so inactive and deconditioned. As I got more active, flexible and stronger, I gave it a try. BUT my knees hurt Everytime after. I had someone look at my form and I'm good. So I think I'm gonna give it up.
My question is...can I just stick with my lower legs routine and still get good results?
I do a lay down squat machine at the gym. I do quite a few exercises on it to target my glutes, hamstrings, and quads. After that I do other leg machines- abd/adductor, calves, hamstring and quad, to complete my leg strength training workout.
I think I push myself. It usually takes me a good 10 mins afterwards on the treadmill to get my legs not to feel like jello then I do 1/2 cardio.
What do u suggest? Want to make the most of my legs day.
Thanks

DCABRERA51

I would ask what do you do for your warm-up? Dynamic Stretching for at least 9-12 minutes has helped me a ton. If I do not warm up, Sometimes I would get a pain in my knee. I have no knee issues BTW. Then I worked with a trainer to just understand a different way. 1- Stretched with movement, 12 min minimum. I also use a band in between sets to do knee extensions (hard to explain) but basically tie it to the squat rack, put foot through, band around back of knee and straighten. helped me a ton! Hope that might help!

cheshirecatastrophe

The problem with using machines exclusively is that they are very very good at targeting specific muscles, but kind of rotten at working the stabilizing muscles you need to use in the free weight lifts--especially your assorted hip and glute muscles. (No, the hip rotation machine is not a great substitute). Additionally, what we think of as a "muscle" is typically a muscle *group*, so it's important to attack all of them. Machines tend to isolate one or a couple parts over and over, leading to overdevelopment of some and underdevelopment of others.

This is actually a problem from multiple perspectives, because weak and inflexible hip muscles, and imbalances in other muscles, can contribute to many--not all--knee problems. Here are a couple routines you could try to work on those and see if it improves your knee situation at all (it might not--I obviously don't know what is up with your knees).
http://www.njsportsmed.com/files/myrtl_routine.pdf
http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

(I know the second one says "rehab", but it's rehab for a problem typically caused by, you guessed it, weak and inflexible stabilizing muscles).

In any case, you would definitely benefit from adding something like these on to your machines, even if it doesn't end up getting your knees to the point where you can lunge/squat.

Cherimoose

Machines are a poor substitute. Try wide stance squats - they tend to be easier on the knees. Make sure to move your hips back as you descend, don't move your knees forward.

Instead of lunges, do split squats.

Warmup your knees first on an exercise bike for 5-10 minutes. The bike bends the knees more walking, so it's a better warmup for them.

lavrn03

Thanks for the tips. I'm going to try some of them.

Cass2025

before I do squats I warmup 5min on an elliptical just a nice steady pace, try body weight squats with ur hands up or hands together in a fist at the front of your body you could also try light weight first just the bar get your form right and knees used to the movement just a thought and slowly progress with more weight your legs are going to be sore at first because they aren't used to it. Machines wont give you as good of results

DopeItUp

Post a squat form video. 95% of the people I've seen complaining about squat pain simply have technique issues.