Squats and the ITB (Iliotibial Band) over your knee.

Cat_Lifts
Cat_Lifts Posts: 174 Member
in Fitness and Exercise
Lately I've been having some slightl knee pain when performing basic squatting down at work in both of my knees. At the gym, after the 3rd or 4th squat, my right knee only begins popping! The area is above the kneecap and to the right (outside) of the leg. It isn't a painful pop, just a little uncomfortable and slightly alarming. I asked a friend at work, who does some lifting, what could cause that type of popping and he said the rolling of the ITB over your kneecap.

http://en.wikipedia.org/wiki/Iliotibial_band_syndrome

After checking out wiki, it mentioned squats may be a factor in the popping. I've been using a foam roller along the ITB for the last two gym sessions before and after working out to help loosen anything up (and by God does that **** hurt, which leads me to believe it may be pretty tight). Has anyone else dealt with this with squats? I have a terrible tendency to overpronate (if that even matters) and plan to purchase more stabilizing shoes in the future as mine are currently a pair of crap. What helped you in overcoming this issue? Perhaps less weight on the bar? Taking a rest from squats? Thank you all so much.

P.S. squat form has improved immensely now that I'm stretching hip flexors/ankles/hamstrings almost every day, it's allowed a greater range of motion for me. I also didn't notice this issue as well until I started doing jumping lunges, which I may have started to slack on form by the 3rd set - possibly another factor of the pain?

Replies

  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    double post - i can't internets
  • jakeVScalories
    jakeVScalories Posts: 107 Member
    stretching is huge, i know alot of gyms dont allow sqautting barefoot, but its the best. i squat in my socks and if anyone has an issue i tell them i use the wipes and clean it up right after. def. look up rehab tecniques for your knee to strentghen it.


    hahaha just re-read this, "i squat in my socks" classic.
  • zoukeira
    zoukeira Posts: 313 Member
    I was out of action for 6 weeks last year thanks to my ITB & TFL (side of the knee) and believe it or not the only exercise I was given to rehab it was - squats! (actually I had clam shells too, but they were for my TFL). I get the crunching sound too, but no pain with it anymore.

    I'd suggest seeing a physio though, the pain is a worry & you don't want to go too far & be out of action for as long as I was!
  • Troublemonster
    Troublemonster Posts: 223 Member
    I don't have anything to add related to the ITB but I do know about squatting barefoot. To be honest I don't care if anyone else does it but I am not in love with the idea of walking around the gym barefoot so I found that I LOVE squatting in my Vibram Five Fingers shoes.

    Soreness and strain are okay, out and out pain are not. Knees are pretty important to quality of life so take care of them and see a doc if you suspect an injury or a disfunction.
  • DaniH826
    DaniH826 Posts: 1,335 Member
    How low are you squatting? Below parallel?

    I'm able to squat deeper lately (somewhere between parallel and ATG) since I started rolling out my piriformis, and the other day my right knee started popping when I squatted weighted. No pain, however. I adjusted my squats to just below parallel and the popping stopped.

    I'll have to check into this, thanks for sharing!

    Things that make me go ... hmmmmm. Interesting what all is connected to what around here ...
  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    How low are you squatting? Below parallel?

    I'm able to squat deeper lately (somewhere between parallel and ATG) since I started rolling out my piriformis, and the other day my right knee started popping when I squatted weighted. No pain, however. I adjusted my squats to just below parallel and the popping stopped.

    I'll have to check into this, thanks for sharing!

    Things that make me go ... hmmmmm. Interesting what all is connected to what around here ...

    I'm typically at parallel, still working on going lower. I really focus on correctly distributing the weight to my heels and leaning back enough so I'm not putting much strain on the knees by lifting with the ball of my foot/toes. At work however, I don't squat down like I would at the gym - it's second natural to just kneel/squat forward and push up through my midfoot/toes. When I do bodyweight squats, I'm not getting the clicking. Then again, I do some bodyweight squats right after the foam roller, so maybe that's cheating. ;)
  • Cat_Lifts
    Cat_Lifts Posts: 174 Member
    Also, thank you everyone for the advice! I absolutely love squats, I'd hate to take a break from them but I'll do whatever is necessary to ensure my knees stay healthy/recover. Going to set up an appt with my Physical Therapist who was of great help during recovery back in my soccer days when I got knee surgery.
  • DaniH826
    DaniH826 Posts: 1,335 Member
    I'm typically at parallel, still working on going lower. I really focus on correctly distributing the weight to my heels and leaning back enough so I'm not putting much strain on the knees by lifting with the ball of my foot/toes. At work however, I don't squat down like I would at the gym - it's second natural to just kneel/squat forward and push up through my midfoot/toes. When I do bodyweight squats, I'm not getting the clicking. Then again, I do some bodyweight squats right after the foam roller, so maybe that's cheating. ;)

    Yea I get what you mean about the mechanics for weighted squats being very different from just willy nilly squatting randomly to pick something up or whatever. Form becomes less important when you're not actually picking up anything heavy that can hurt you in the process. :smile:

    I personally consider body weight squats after foam rolling "working on form". :laugh: :laugh:

    Also I'm 45 and get all kinds of creaks and clicks in all sorts of places, but the one in my knee during squatting definitely made me pay attention because I'm positively allergic to injuring myself. :bigsmile:

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