Knee Pain

CALake

I have been having knee pain since I started the program, and I assume it must be my form. Can anyone offer advice?

I squat to at least parallel, but my knees do go in front of my toes (I've heard this is all right- contrary to what I've always heard over the years). I try to lift with my entire legs, not just my knees.

Any advice? I assume it's probably hard to critique without posting a video, but any straight tips would be appreciated.

ishtar13

The only time I have trouble with my knees is when I allow them to bow in a bit when going up on the squat. Maybe make sure your feet are at about 30 degrees and your knees are out?

This video is with kids, but it illustrates the knees out really well: http://www.youtube.com/watch?v=vVZKJy924Y8

And Rippetoe talking about knees out: http://www.youtube.com/watch?v=de5AzMSyN28&feature=related

I saw another one at one point about this and can't find it right now.

tameko2

i was having knee pain for a few times - but I can't remember exactly what I did to tweak my form. I do remember that it was MINOR! One thing I know I was doing was I let my knees buckle inward on the way up - I still have to watch for that.

Otherwise, the most common things you can change are:

Make sure your feet are turned out slightly - about 30 degrees. Try turning them out more or less and see how ti goes.

Make sure your hips are taking most of the weight/doing most of the work. Where is your weight distributed on your feet? most of hte pressure should be on your heels - my toes aren't even involved, I can squat with them curled up away from the floor. If you feel like you put a lot of pressure on the ball that means your knees are taking a lot of pressure too - try widening your stance, and focus on pushing your butt BACK not down. If you're still struggling, try doing box squats.

When you push up, try feeling like you are spreading the ground apart with your feet, drive with your hips, your butt and inner thighs should feel it.