Stop doing SQUATS!
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For what its worth...I experienced pain in my right knee a few years ago this resulted in having the meniscus in my right knee removed. Prior to the surgery I was walking SIDEWAYS (please excuse the caps) down the stairs to our ground floor at home, and limping around the office at work. I thought it would go away, and it sure didn't. Post-surgery I wear a knee-brace when training. And during the period leading up to the injury I was performing squats, and let my ego get the best of me. See your orthopaedist/orthopedist.0
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Are you stretching sufficiently after your workouts? I used to get really bad constant knee pain - and not just when actually doing the squats but in day-to-day life. It got so bad at one point that just walking from point A to point B was agony.
I found that the pain wasn't related to my form at all but because my IT bands were tight and were pulling on the knee cap which was causing the pain. I am a slack at stretching and even now will notice my knee 'pulling' and know that I need to get some stretches in.
I have found the best way to relieve tight IT bands is with a foam roller or if you don't have one of these, a tennis ball does it. Here is a link for how to stretch with a foam roller - you can of course substitute a tennis ball if you don't have a roller.
http://www.bodybuilding.com/exercises/detail/view/name/iliotibial-tract-smr
Hope this helps.
This was the case with me. Since my IT bands loosened up a bit I don't have the knee pain from doing squats anymore.0 -
Instead of doing squats try isometrics until you have built up strength in your quads and hamstrings. I didn't pay attention to my doctor when he told me to take it easy and developed patella femoral syndrome in both knees and two torn meniscus. Now I have chronic knee problems and have had surgery on one knee so far and might need it on the other.
Don't push it because you could do more harm than good and end up not being able walk up stairs, a curb or squat. Pain is a sign something is WRONG.0 -
Interesting your doctor would say to stop strength training until you lose weight... IMO, this is where the rule of "not all doctors are created equal" would come into play.
If you have insurance or the ability to do so, maybe see an orthopedist. I have IT band syndrome (a very hurting left knee) and cannot run, and I am strength training with a ton of heavy squats to build those muscles so I will not have this injury in the future.
GOOD LUCK!
Lol exactly! I was wondering "how am I supposed to build strength if I can't doing strength exercises?"
You can build strength in your legs without squats. Any physical therapist can give you exercises to help strengthen the quads and hamstrings so you CAN do a squat effectively. I don't know how you feel about Pilates, but it's great for building up strength and easing pain in the joints.0 -
as an FYI msm and glucosamine are absorbed better by the body when they are accompanied with vitamin c.
i like taking the emergenc with joint health exactly for this reason0 -
If squats are giving you knee pain, stop doing squats.
Haha it's that simple huh? Thanks!0 -
looked on the whole thread, but didn't see anyone suggest that you warm up properly. i don't know if you do or not, but warming up properly helps move blood to your extremities and promotes your joints to lubricate properly.
jump rope, walk, dynamic stretching, some squats, and lunges are all great ways to warm up.
http://www.nerdfitness.com/blog/2012/01/09/warm-up/
Excellent point--warm-ups are good for preventing DOMS, too.
But if the OP is in actual pain right now, warm-ups aren't going to help. Only rest will.
Now that I think about it, I was never warming up before squats. I always noticed that I did feel very tight. That probably did it! Dumb me, oh well that's how we learn right? I'm just glad I didn't mess up my knees the whole way and I stopped in time.
Thank you everyone for the excellent suggestions and your input! For now I'm going to rest and then get back into it. Of course with proper stretching lol.0 -
Nope, I don't have any video. So I just spoke the the chiropractor (I work at a doctor's office lol) and he said my form is good, but it looks like there might be something wrong with my tendons. So I guess I'm taking a break.
Oh well. Thanks you everyone for your input!! I'm so glad you took the time to reply. Thanks for the great advice! I'm definitely going to start with those fish oils.
I had a similar problem when I started doing squats. Kept doubting my form and must have asked at least five different trainers for corrective advice. In the end, I found that the pain was being caused by weak knee tendons and ligaments. The pain went away once I started performing the exercise in this video:
http://www.youtube.com/watch?v=aPyJlF_MAww
I did this exercise on every non-squat day and within a week or two I noticed reduction and eventual elimination of pain.0 -
Nope, my form is fine and I don't use weights. I used to have a trainer that would force squats on me and believe me he always made sure I did them right lol.
No one's form on squats is fine unless they're moving something really impressive. I guarantee you if you post up a video there are MULTIPLE things that you need to improve on. No one's squat form is perfect, not even elite powerlifters' form is perfect.0 -
Hopefully I got your attention lol. I need some input. So a few weeks after I started exercising I started to notice some knee pain...mostly in my left knee. It wasn't too bad so I just ignored it. I started doing a March Squat challenge and have since noticed that the pain has tremendously increased and now in both knees. I have double-checked on my form and it's fine. My weight is all in the back of my heels and knees are NEVER past my toes. I started taking glucosamine and a multivitamin, but still didn't feel any relief. I asked the doctor today and he said I should stop doing too many squats for now and do more lower impact exercises such as walking and swimming. He said losing weight is best and then start doing strength exercises. I really, really, really don't want to stop doing squats and much less stop doing P90x (which is an awesome workout by the way). Is there anything else I can do? Maybe a supplement?
How wide is your stance? Playing with stance width can have a large impact on things like that.
Also generally speaking, the fact that you think your form is fine is an indicator to me that it might not be. There's always room for improvement with that sort of thing. Even world record holders go back to the drawing board from time to time to make sure they're using the best possible stance for their bodytype.0 -
I had the same problem. I corrected my form and added some cod liver oils and now I have no problem with squats.0
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I used to have awful pain in my knees when I would certain exercises like squats and lunges. Over time my knee pain has completely gone. Used to just take it easy and modify exercises. I guess maybe the muscles around them got stronger? I would take it easy, heal, but hopefully your healthy lifestyle will catch up like mine did and you'll be able to squat it up
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Perhaps P90X could be the problem?0
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Stop your squats until you heal. When you start up, watch your form and do go as deep into the squat. The lady I work with did too much too soon (squats and lunges) and had to stop until her knees recovered. Now she does them but when she starts to feel pressure, she doesn't push it any farther. When you vitamins and supplements kick in, maybe you will be able to do more. Good luck.0
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Interesting your doctor would say to stop strength training until you lose weight... IMO, this is where the rule of "not all doctors are created equal" would come into play.
If you have insurance or the ability to do so, maybe see an orthopedist. I have IT band syndrome (a very hurting left knee) and cannot run, and I am strength training with a ton of heavy squats to build those muscles so I will not have this injury in the future.
GOOD LUCK!
^ This.
I say get a second opinion but from a sports doctor of sorts. Family doctors and the such favor heavily on very little activity if any with injuries. A sports doctor will focus on doing some kind of rehab to strengthen the area that is injured. Prime example I dislocated my clavicle. Family doctor sent me to ortho and he recommended surgery right off the bat. Got a second opinion from a highly regarded ortho that specialized in athletes.... He advised against the surgery. Went to get some PT and here I am fully recovered w/out being cut open.0 -
If you haven't read Starting Strength yet, I highly recommend it. I'm actually surprised that I'm the first one in this thread to mention it...
http://www.amazon.com/Starting-Strength-ebook/dp/B006XJR5ZA/ref=tmm_kin_title_00 -
Keep doing the un-squatty parts of P90X. And maybe after a few days or a week, or however long you feel you need, perhaps try starting squats again but not going as deep. It's possible that your legs/butt aren't quite strong enough to support the movement so more pressure is going into the knees. Maybe build it back up slowly?
"...Stop your squats until you heal. When you start up, watch your form and do go as deep into the squat. The lady I work with did too much too soon (squats and lunges) and had to stop until her knees recovered. Now she does them but when she starts to feel pressure, she doesn't push it any farther. When you vitamins and supplements kick in, maybe you will be able to do more. Good luck."
I don't know how to quote multiple people, but these are great answers to re-read. I worked up slowly running and has the same problem. Read tons about it last week to try to recover: adding Triflex Sport (glucosomine etc.), switched exercise strategies for a week. Slowed down. No running until no pain.
As hard as it was, some of the other DVDs I did are making sure my gluts, quads, and calf are equally strengtened and limbered up so that there is not strain on the knee to try to rebalance them. I think it's just part of it all synergizing.
I have had this happened every time I've gotten to the point of running about three 5Ks in a week. So, I need to back off, rest, and ease back in.
FYI: Alleve, (generic is Naproxen Sodium) is better than just Ibuprofen because it lasts 12 hours, whereas Ibuprofen is every 4-6. These have a huge benefit of reducing swelling around the joints, getting the fluid down so that there is less inflammation, therefore less pain. I took 2 morning and night for three days and pain is gone! You need to take it several days, if not a full week beyond when you are pain free to keep the swelling down as you build back up, just don't be tempted to over-exercise on top of it. Be sure to have food on your stomach when taking any anti-inflammatory like ibuprofen or Alleve or Naproxen Sodium.
Lastly, our Rite Aid sells a velcro on gel "knee wrap" you can freeze. I slept with them on my knees for two nights and if I had pain even after Alleve. HUGE HELP. Getting the swelling down is key.
Cross train, avoid things that hurt, modify exercises, get the swelling down with ice and meds, work other body parts, and slowly ease back in. Your knees probably won't let you do much else anyway! Best of luck!0 -
You can accomplish the same "toning" by sitting in a chair and lifting your foot off of the floor and extending your foot straight out in front of you. Use a stability ball for more of a core workout but same movement. Also lay flat on your back bring one knee to your chest with the other leg extended. Lift and lower the extended leg and also simulating a "bicycle" pedaling movement will work your quads as well...and no added pressure like in a squat. If you want a little more resistence, add an ankle weight.0
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You can accomplish the same "toning" by sitting in a chair and lifting your foot off of the floor and extending your foot straight out in front of you. Use a stability ball for more of a core workout but same movement. Also lay flat on your back bring one knee to your chest with the other leg extended. Lift and lower the extended leg and also simulating a "bicycle" pedaling movement will work your quads as well...and no added pressure like in a squat. If you want a little more resistence, add an ankle weight.
This is probably the most blatantly untrue statement I have read on MFP.0 -
You can accomplish the same "toning" by sitting in a chair and lifting your foot off of the floor and extending your foot straight out in front of you. Use a stability ball for more of a core workout but same movement. Also lay flat on your back bring one knee to your chest with the other leg extended. Lift and lower the extended leg and also simulating a "bicycle" pedaling movement will work your quads as well...and no added pressure like in a squat. If you want a little more resistence, add an ankle weight.
This is probably the most blatantly untrue statement I have read on MFP.
*Facepalm*0 -
FYI: Alleve, (generic is Naproxen Sodium) is better than just Ibuprofen because it lasts 12 hours, whereas Ibuprofen is every 4-6. These have a huge benefit of reducing swelling around the joints, getting the fluid down so that there is less inflammation, therefore less pain. I took 2 morning and night for three days and pain is gone! You need to take it several days, if not a full week beyond when you are pain free to keep the swelling down as you build back up, just don't be tempted to over-exercise on top of it. Be sure to have food on your stomach when taking any anti-inflammatory like ibuprofen or Alleve or Naproxen Sodium.
I'd steer clear of the "better than" statements as Naproxen Sodium and Ibuprofen work differently and differently for each person. Aleve doesn't do jack squat for me and the bummer about the (famous) 12 hour dosing is that if you're in pain, you've taken it and it doesn't work for you...you're stuck until that 12 hours has passed.
I know it works great for some people and for that I'm glad, I just would caution putting them up as the same thing.0 -
I had problems with my knees until I got my form right. Make sure you're getting low enough, also doing them barefoot really helped.0
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Ever since I had surgery on my ankle, that knee has been screwed up. I think it is because my gait has changed? Squats don't bother my knee but lunges KILL it. I just can't do lunges. I dunno if I am doing them wrong (which I don't think I am...I never had an instructor point it out that I was), but I don't feel them in my butt...just my knee
Glucosamine helps as does fish oil. Fish oil helps lubricate the joints.0 -
Knee Wraps
Knee wraps have long been a mainstay for competitive powerlifters, and for good reason. When properly used, wraps can dramatically improve knee safety during heavy squatting. More important, however, is the fact that wraps give you at least a 5-10 percent increase in how much you can lift. But there's a downside to using wraps also.
Wearing them while squatting under 80-85 percent or so is counterproductive to providing adaptive overload to various tissues comprising the knee. Simply, the wrap absorbs the stress instead of the tissues, so they never get stronger.
Guidelines for wearing knee wraps during squatting are as follows:
Keeping your knees warm (wrapped loosely) improves blood flow and tissue elasticity.
If the weight you're using is greater than 80-85 percent of your maximum,or
If you have knee problems that require wearing wraps.
If you STILL insist on using them, go ahead and do so, but with the following points in mind. When buying knee wraps, opt for the ones that 1) weigh the most (more fabric equals greater protection, and 2) that stretch out to at least 19-20 feet in length (more times around the knee equals greater protection).
Do NOT purchase wraps that are bulky, heavily elasticized and stretch out to under fifteen feet. Tightness from elasticity is NOT affording you any real support!
Here are the steps to go through when putting your wraps on:
Sit on a chair or bench. Begin with the wrap completely stretched and rolled up (this makes the process much easier than fighting to stretch the wrap as you go).
With your leg straight, start applying the wrap below the knees, working upward. Wrapping from "in" to "out," (counterclockwise for the left leg, clockwise for the right -- this helps avoid improper patellar tracking), anchor the wrap by applying 2 layers below the knees, then move upward, overlapping each previous layer by one-half the width of the wrap.
Apply the wrap tightly as you move past the knee, stopping somewhere on the lower third of the thigh (powerlifting rules allow 10 centimeters above the patella).
Most of the wrap is wound around the leg just above the knee joint in orderto "pin" the quadriceps tendon to the femur below -- better leverage). Tuck the end of the wrap under the previous layer to secure it. Repeat for the other leg.
An alternative more suitable for fitness and bodybuilding, perhaps, is to wrap tightly around the upper shin (where the patellar ligament attaches), then more loosely wound over the kneecap itself (this is important to avoid grinding the patella into the femoral condyle, creating a case of chondromalacia for yourself), then tightly wound over the lower quarter of the thigh.
The rationale for wrapping the knees prior to heavy squatting is that it reduced the pulling forces on the lower quadriceps and the quadriceps tendon at it's attachment to the patella. This translates to significantly reduced chances of avulsing (detaching) your quadriceps tendon or tearing your quads during heavy squatting. The chances of your patellar tendon avulsing from your tibia are a bit less, but nonetheless omnipresent.
The Whole article is hear.. http://www.bodybuilding.com/fun/drsquat12.htm0 -
You keep saying your form is "fine" but we have no way to really know that. Maybe you're not squatting with enough depth.
Haven't read through all of the responses, but the above was the first thing that came to my mind. Squatting above parallel IS BAD FOR YOUR KNEES. A deep squat with proper form IS NOT.0 -
A few years ago I lost 45lbs, I did about 120 push ups per day all at one time. One day my arms hurt so much I couldn't carry my purse or my daughter. I went to the emergency room and discovered I ripped a muscle in both my shoulders, and my chest and I got a hernia in my stomach. I was on steroids for almost a year, I got almost all of the weight back and when I was ready to start again they found gallbladder stones. It took me almost 6 months to recover from that; I had to start over :-(
I began with calorie counting, lighter work outs, like powerwalking and dancing. I started power walking about 5 miles per day and lost about 20lbs. That was not enough. After I lost 20lbs I began circuit training and when I can't do an excercise that they're performing I do situps, leg peddaling and push ups to keep moving with the program. Don't do things you can't do or push yourself too hard. Now, I am down about 35lbs. 15 more to go and no injuries! Let's just say I learned my lesson.
Doing squats in perfect form are great, but you have to do reps, don't push yourself too hard on one workout. Working your whole body is better than stressing one. I learned that in order to perform certain excercises you should lose most of your weight first, but even then you can injure yourself. The important thing is saftey, the next thing is calorie burning. I lost the most weight I have ever lost circuit training w/ Jillian Michaels. I love it, you don't over work yourself. Minimize Strength training until you have lost about 60% of the weight you are trying to lose, then begin to focus on toning and strength, don't over do it though.
Good Luck!0 -
The glucosamine has to have chondroiton in it to work. It won't heal injuries, only prevents. I say rest them until the pain is better then focus on strenghtening the thigh muscles. That helps with knees.0
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Follow your doctor's advice and stop. Why go if you don't want to listen to what they say? The alternative is to blow out your knees and be down for months instead of the few weeks it takes to heal.0
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