Deadlifts with bad knees

jackaroo21

I really want to incorporate deadlifts into my workouts. I have a bad knee that really hurts when I try deadlifts, squats and lunges. Any feedback or advice on what I can do or should be doing?

jackaroo21

anyone?

wellbert

Are you setting your hips really low during the deadlift?
In what way is your knee 'bad'?

darrensurrey

Knee support may help. May not make a difference, though.

UticaBoy51

I have two bad knees that just get wrapped and I try to fight through it. I don't know how bad your knees are but any kind of support is helpful. See a Dr to see how bad they are, you don' t want to risk serioud injury.

shirleygirl910

I have a really painful knee too. I got a trainer to help me strengthen the muscles around the knee. I still can't do lunges, oww!! I'm very careful with the squats, but I do them. The trainer tried to teach me deadlifts, but my form is horrible. He gave up on me in the area of deadlifts.

MinnesotaManimal

I had an issue with tight muscles and ligaments in the legs and that was causing knee pain until I learned to stretch. Also if your new to the lifts keep the weight light until you get the form perfected and slowly work up the weight. Don't know if this helps, but Just brings back memories of my early problems. A year ago it was a struggle to do 5 reps with 160 on my back and now Im squatting 225 in sets of 5 frequently.

harlanJEN

First of all, FORM is very very important.

My right knee is replaced - March 2011.

I easily do deadlifts. I have ZERO knee pain with deads. My trainer worked with me to ensure my form was excellent. I have no pain during or after when doing deads. I started with the rack pull variation with the bar at knee height then moved to conventional. I also flip tractor tires now, which utilize deadlift muscles. Zero knee pain.

Squats do cause some issues for me with swelling. I don't have pain during, but I do have swelling and accompanying pain after.


My suggestion: Hire a GOOD trainer or experienced individual to help you with your deadlift form. Also to consider, of course, how are your knees "bad" ? Have you had or do you need a surgical intervention? Or are they "bad" from arthritis? Maybe it is an issue of needing to strengthen your quads to better support your knees?

kuntry_navy

do stiff-legged deadlifts, you still work your back only it targets hamstrings more than regular deadlifts do

jackaroo21

Believe my knee problem is tendonitis. These are some great suggestions. Going to gym today and going to try some of them out. May look into a trainer to watch my form too.

jackaroo21

To the one who said they had similiar problems until they learned to stretch. What stretches do you do? I dont stretch at all now.

rfsatar

I agree with the poster who mentioned FORM - I worked with a PT at the gym who has me working on squats and lunges using TRX apparatus so that I can isolate and train myself to do squats and lunges with the proper form while holding the straps to take most of my body weight and the difference it made was amazing.

Alas my knees have a tendency to pinch and put themselves out when I am turning over in bed (no joke - latest setback was down to a freak grinding through missing cartilage as I turned over one night).

I have been focussing on a daily and much extended stretching regime now EVERY DAY - even on my rest day, I only do these stretches.

I ice them when they are a little more clicky, poppy and grindy than usual and won't even start bring back my free weights and strength work until January, as per physio and PT advice.
But my PT specialises in posture correction and pain management - definitely worth getting some professional advice before you start back ... and go easy and build up is the only advice I can come up with!

monty619

fix your knee... or dont do deadlifts.

FitBeto

Start with the bar and make sure you get your form right.

I had a bad knee, and I slowly built my deadlifts up from the bar, focusing on form THEN weight

ninerbuff

Consider rack deadlifts. You basically start the deadlift from your knees.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

MinnesotaManimal

To the one who said they had similiar problems until they learned to stretch. What stretches do you do? I dont stretch at all now.

Squat to stands as seen here : http://stronglifts.com/squats-improve-hip-flexibility-exercise/

and any movements that I can feel a good stretch in the adductors and hamstrings. doing good mornings with an empty bar just to have something pushing my shoulders down and letting my hamstrings stretch helps allot too.

jackaroo21

Consider rack deadlifts. You basically start the deadlift from your knees.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ilovedeadlifts

First and foremost figure out what is wrong with your knee.

Lots of "bad" areas are just areas that are affected by poor mobility, poor form, or weaknesses.

Your bad knee could just be tight quads, hamstrings, hips, glutes, etc. Foam roll and work on mobility stuff and see if it gets better. My knee is achy a lot of the time, but I still squat and deadlift. As long as it isn't actually causing pain, I still do it.

JNick77

I've found that squatting more frequently has actually improved my knee's health and I've always suffered from a sore left knee. Make sure your form is good and do a little work to improve the strength in your hamstrings, glutes, and lower back. Good Mornings and Romanian Deadlifts are good for this.

MoreBean13

Bump.

Capt_Apollo

To the one who said they had similiar problems until they learned to stretch. What stretches do you do? I dont stretch at all now.

there is your problem right there.

nz_deevaa

I have to echo everyone else, first find out what's wrong with your knee and fix that.

I had knee surgery at the end of Feb, and I'm currently deadlifting 90kg/198lbs. Deadlifts and squats are great for your knees if your form is right.

I was told to strengthen the muscles around my knee before surgery to help with my recovery, and I believe it really helped. I did lots of leg raisers and the like. Also, stretching and foam rolling.

BinaryPulsar

I'm here to read.

meerkat70

I have hyper mobile joints and dodgy knees. Get your knees checked - very moor rant to know what the issue is.

Assuming you're fit to lift, I'd agree with the posters suggesting ensuring form is right and stretching. When my it band is tight, I tend to have my worst knee pain.

Also, do build very slowly. Unrack your weights. Practice without a bar to get the form of the lift right, the add a bar and practice with that till it is right. Only add more weight when you are confident you have it.

I find lunges are knee killers btw. I'd avoid them entirely till you have built strength in your legs. (And work out whether you really need the at all).

jackaroo21

This has been super helpful. Thanks everyone for taking the time to answer the post. I got lots of options now and am going to try them all out. Hopefully I will be deadlifting soon. Strengthening around the knee seems smart. I take it that means strengthening the quads and hamstring and calves to better support the knee?

meerkat70

This has been super helpful. Thanks everyone for taking the time to answer the post. I got lots of options now and am going to try them all out. Hopefully I will be deadlifting soon. Strengthening around the knee seems smart. I take it that means strengthening the quads and hamstring and calves to better support the knee?

Yeah, but do take it nice and slow. Overloading too soon kills my knees. Slow steady strength building reduces pain considerably. When I'm doing it right, I have zero pain. Good luck!