Lifting advice

meerkat70

I run and I cycle, and my legs and bottom are, without question, in the best shape of all of me at the moment.

I lift heavy, but am pretty certain that squats, and to a lesser degree deadlifts, are contributing significantly to knee pain.

Do you think it will be reasonable to restrict myself to upper body lifting, till I shift a bit more of my bodyweight, and then go back to working my lower body later. My legs are certainly 'in shape' at the moment anyway from the other workouts they get. I don't want to end up looking strangely lopsided, and long term, I do want to be strong as well as fit.

I know the other option to giving my legs a bit less of a hard time is to ease off on the running, but I'm very committed to running, and see weights as supporting that, rather than the other way round.

gastankerdriver

That's a tough one. I would recommend going lighter on the squats. I prefer the bodysquat where I kneel down as far as I can. I like to do 10-12 sets of 10 repetitions. I find that heavier weights are hard on my knees. Another possibility is using the squat machine where you lay down and push up with your legs. I'm not sure what it is called, but it puts less overall weight on your knees. That is the machine I use when I want to go heavy. Personally, I think it is crazy to hoist 235 pounds up, using your knees, but I see it every day. I think, to sum it up, your knees are communicating to you. They are crying for a break. Listen to them. It might even be a good time to take a week off or so. I find my strength actually increases when I take a week off and let my body rest. I hope that helps you a little.

Mike

DaveRCF

Squats, if done correctly, should strengthen the knees. Maybe have a look at some videos to see some good form. Perhaps you have to adjust your form a bit. I have been amazed by how technical the subject of form when squatting can be. Good luck!

wellbert

Squats are fairly neutral on your knees if you do them correctly. They really work primarily your -hip drive-
I have pretty bad arthritis in one rebuilt knee, and squats don't even tickle it.

BAD squats have me screaming for mercy. (For example, knees coming in or going forward, squats that DON'T go below parallel... welcome to the fail zone. It's primary export is PAIN)

Look up youtube videos on Mark Rippetoe coaching squats.

IronSmasher

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/806/Ten_Reasons_Why_Runners_Should_Include_Weight_Trai.aspx

I'd still aim to increase your knee strength rather than avoid it.

Lighten up and work on your form, ensuring you avoid pain.

Toddrific

I've been contemplating doing this myself, but hire a trainer for a day and learn proper form.
Alternatively record yourself doing the exercises and have people critique your form.

IronSmasher

You need to ensure your knees don't cave in at any point during the squat.

Do you suffer from genu varum or genu valgum?

For genu valgum, or if your knees cave in when you squat, one technique to try is to have a resistance band around your knees, so that you have to conciously keep pressure outwards on the band to keep it in place, which ensures they do not cave in during the lift

meerkat70

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/806/Ten_Reasons_Why_Runners_Should_Include_Weight_Trai.aspx

I'd still aim to increase your knee strength rather than avoid it.

Lighten up and work on your form, ensuring you avoid pain.

I think my problem with squats - even without weight - is that if I get low enough that I'm not going to injure my knee, I genuinely cannot get up again. I don't have the same kinds of issues with leg presses - they really don't seem to hurt me as much. But squats are killer.

I've had someone look at my form - they said I look ok, and that I'm roughly parallel. But it hurts getting back up, every single time.

You think it's worth persisting with?

meerkat70

You need to ensure your knees don't cave in at any point during the squat.

Do you suffer from genu varum or genu valgum?

For genu valgum, or if your knees cave in when you squat, one technique to try is to have a resistance band around your knees, so that you have to conciously keep pressure outwards on the band to keep it in place, which ensures they do not cave in during the lift

Yes! yes, this is what happens. There's a particular moment in the squat when I actually feel the knees give in. They suddenly lose power entirely, if that makes sense.

But to the best of my knowledge, I'm not knock kneed or bow legged. I am hypermobile, and my knees will hyperextend very easily (as do my elbows and shoulder joints).

wellbert

Have someone put pressure on you at the bottom of your squat. They should put the pressure right on the small of your back, over your hips. Focus on driving that point up ONLY.

That will help you squat from the right place. A lot of people squat like they are getting out of a chair and never get anywhere.

IronSmasher

I've not checked your form, so it might still be off.

There should be a mirror for you to check in, your knees acting as a simple hinge joint, tracking in the direction of your toes and not going past them. The thighs should not rotate and cause the knee to go off of their linear path, the feet should remain planted and not twist.