Knees hurt from squatting
laseeko5038
Posts: 17 Member
My knees have been getting really sore/achy from doing my squat routine... I’ve been doing goblet squats at the gym with a kettlebell, and doing them frequently at home when I have spare time (like when I brush my teeth in the morning). I don’t know if it’s due to improper form or me just doing too much. I’m young too (27) so it’s not like my joints are bad or anything. Advice?
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laseeko5038 wrote: »My knees have been getting really sore/achy from doing my squat routine... I’ve been doing goblet squats at the gym with a kettlebell, and doing them frequently at home when I have spare time (like when I brush my teeth in the morning). I don’t know if it’s due to improper form or me just doing too much. I’m young too (27) so it’s not like my joints are bad or anything. Advice?
Probably a combo...and you're not going to get much benefit from doing squats all the time. Your muscles and joints also need rest.7 -
I feel like maybe you should look at your form. I have a bad knee and squats don't typically hurt, actually make my knee feel better. Set up your phone or something and record yourself.4
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I would lose the kettlebell until I could determine if my form is off. No need to be adding extra weight when your form is questionable as this could cause unnecessary pain or possible injury. There are other types of squats you could try as well to see if one may work better for you. Also- try watching some youtube videos on squat form to ensure you are doing them correctly.3
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laseeko5038 wrote: »My knees have been getting really sore/achy from doing my squat routine... I’ve been doing goblet squats at the gym with a kettlebell, and doing them frequently at home when I have spare time (like when I brush my teeth in the morning). I don’t know if it’s due to improper form or me just doing too much. I’m young too (27) so it’s not like my joints are bad or anything. Advice?
You're not too young to have joint issues. My first two knee surgeries were when I was under the age of 25 and neither were ultimately due to an acute injury. Both ultimately stemmed from congenital issues (that showed up on MRIs) that just so happened to cause an initial knee dislocation.
If your form ends up being ok and it's likely that you're not doing too much too soon, I would suggest seeing a physical therapist and potentially (not definitely) an orthopedic surgeon (they don't all focus on surgery despite the title) to figure out what's going on.3 -
Squats are actually quite tough on the knees until you get used to them so don’t do them all the time (you need rest days). Check your form, and maybe think about some knee sleeves when you are doing goblet squats. Best purchase I’ve made in ages!2
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cwolfman13 wrote: »laseeko5038 wrote: »My knees have been getting really sore/achy from doing my squat routine... I’ve been doing goblet squats at the gym with a kettlebell, and doing them frequently at home when I have spare time (like when I brush my teeth in the morning). I don’t know if it’s due to improper form or me just doing too much. I’m young too (27) so it’s not like my joints are bad or anything. Advice?
Probably a combo...and you're not going to get much benefit from doing squats all the time. Your muscles and joints also need rest.
This. If you jump in doing too much, too soon, it can cause issues like this. Take videos of yourself at different angles to check your form. Knee sleeves do help relieve the pain, but shouldn't always be relied on as they can help mask the issue. Example: your knees hurt because your form is bad so you where knee sleeves to hide the pain, but your form is still poor so your knees will never recover. This is where it is important to fix the root cause.1 -
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It's almost never form. You can walk into a gym and see 100 different forms being performed since we are all different experience, sizes, and limb lengths. Yet people just don't get sore knees because we move differently than others.
It's more than likely the load management including frequency of squatting. In other words, try running a program with appropriate dosage of squats for your current adaptation and ability to recover & you more than likely will notice a difference imediately.8 -
I can't do squats. Everytime I try to do more than 20 or so, I hurt my knees. It's not worth it for me.2
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I personally do not do squats or lunges or anything like that because I have bad knees (27, so you aren't too young). I would recommend asking your doctor about it. There is a chance your form is off, but there is also a chance that it's something your doctor should know.1
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Check your form. I disagree with the above post that it’s not about your form. Granted there can be other reasons but form matters. A lot. Your knees cannot go past your toes5
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Actually, it's my understanding that you can indeed allow knees to go past toes.4
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claireychn074 wrote: »Squats are actually quite tough on the knees until you get used to them so don’t do them all the time (you need rest days). Check your form, and maybe think about some knee sleeves when you are doing goblet squats. Best purchase I’ve made in ages!
I would suggest skipping the sleeves/braces unless directed by a medical professional (a powerlifter doing heavy singles would be an exception). All you are doing is masking a form problem or possible injury.0 -
Theoldguy1 wrote: »claireychn074 wrote: »Squats are actually quite tough on the knees until you get used to them so don’t do them all the time (you need rest days). Check your form, and maybe think about some knee sleeves when you are doing goblet squats. Best purchase I’ve made in ages!
I would suggest skipping the sleeves/braces unless directed by a medical professional (a powerlifter doing heavy singles would be an exception). All you are doing is masking a form problem or possible injury.
88% of medical physicians don't know what the guidelines they should be suggesting for training. I believe it less than 5% of those 12% who actually recommend them. I wouldn't follow the advice of a medical professional when it comes to training or if I should be wearing knee sleeves unless they have coaching experience with barbell training which would be very rare since most have a investment in their practice.
Also one wouldn't be just masking the pain, one would be actually still training which is very beneficial compared to not training. There is nothing wrong with wearing a neoprene knee sleeve if it allows you to train.
I use them to combat the pain I experience from my progressive joint disease, my age, and because I like how warm they keep my knees. I hold a few squat records and never have injured my knees while using them and I rarely perform heavy singles compared to the volume train. Injuries come from poor load management not because we experience pain from movement. Many people experience pain without a cause to be found.1 -
Theoldguy1 wrote: »claireychn074 wrote: »Squats are actually quite tough on the knees until you get used to them so don’t do them all the time (you need rest days). Check your form, and maybe think about some knee sleeves when you are doing goblet squats. Best purchase I’ve made in ages!
I would suggest skipping the sleeves/braces unless directed by a medical professional (a powerlifter doing heavy singles would be an exception). All you are doing is masking a form problem or possible injury.
88% of medical physicians don't know what the guidelines they should be suggesting for training. I believe it less than 5% of those 12% who actually recommend them. I wouldn't follow the advice of a medical professional when it comes to training or if I should be wearing knee sleeves unless they have coaching experience with barbell training which would be very rare since most have a investment in their practice.
Also one wouldn't be just masking the pain, one would be actually still training which is very beneficial compared to not training. There is nothing wrong with wearing a neoprene knee sleeve if it allows you to train.
I use them to combat the pain I experience from my progressive joint disease, my age, and because I like how warm they keep my knees. I hold a few squat records and never have injured my knees while using them and I rarely perform heavy singles compared to the volume train. Injuries come from poor load management not because we experience pain from movement. Many people experience pain without a cause to be found.
You understand your body to a much greater extent then the typical person. Still believe one should know if there is anything mechanically wrong with a joint before putting a random brace or sleeve on it to try and combat pain.0 -
I had to quit a boxercise class because of the pain squats caused in my knees. We were taught proper boxing techniques, but not proper squat techniques. Later, age 59, when I started another exercise program, it was explained that I had to keep my back straight, stick out my butt, and keep my knees over, not past, my toes. I began that program after recovering from a knee injury (fractured bone and torn tendon). With the newly learned technique, I was able to perform squats without knee pain. Squats can cause pain/damage in your knees if not performed correctly.0
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https://squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/amp/
...this creates a healthy hinge effect at the knee, but there comes a time where the knee (tibia) will begin to move forward in order to maintain our balance (keeping our center of mass within our base of support). If you happen to have long limbs, then it is realistic to expect your knees to move forward over or beyond the toes. Any attempt to prevent this will result in either falling backwards or in bad squat or lunge technique which places increased loads into your low back.
https://www.acefitness.org/education-and-resources/lifestyle/blog/562/is-it-ever-okay-for-your-knees-to-extend-beyond-your-toes-while-doing-squats-or-lunges4 -
Cutemesoon wrote: »
Terrible content.
Firstly, there isn't even a definition aggreed upon by experts for correct form since everybody has different limb lengths and body proportions and one can adapt and gain strength with the correct load, programming, and recovery.
Are there corrections that can allow you lift heavier? Yes, but that doesn't mean one has bad form neccessarily perhaps just less efficient.
Secondly her performing a A2G squat is not ideal if your are trying to squat the heaviest weight possible for everyone, but for her to say...
"I'm slowly injuring myself."
Is not only incorrect, but harmful. There is literature that strongly suggest that load management is almost always the cause of injuries not the movement itself. Such a statement is a nocebo and is showing her lack of understanding how the human body works.
Then to state knees should be not past the toes is ludicrous. Where it might be possible for some people with short femors and longer torsos, it is not the norm for most the population.
The only thing is for certain about squatting is your weight should be balanced over midfoot. How you do that is relative to the individual.1 -
Theoldguy1 wrote: »Theoldguy1 wrote: »claireychn074 wrote: »Squats are actually quite tough on the knees until you get used to them so don’t do them all the time (you need rest days). Check your form, and maybe think about some knee sleeves when you are doing goblet squats. Best purchase I’ve made in ages!
I would suggest skipping the sleeves/braces unless directed by a medical professional (a powerlifter doing heavy singles would be an exception). All you are doing is masking a form problem or possible injury.
88% of medical physicians don't know what the guidelines they should be suggesting for training. I believe it less than 5% of those 12% who actually recommend them. I wouldn't follow the advice of a medical professional when it comes to training or if I should be wearing knee sleeves unless they have coaching experience with barbell training which would be very rare since most have a investment in their practice.
Also one wouldn't be just masking the pain, one would be actually still training which is very beneficial compared to not training. There is nothing wrong with wearing a neoprene knee sleeve if it allows you to train.
I use them to combat the pain I experience from my progressive joint disease, my age, and because I like how warm they keep my knees. I hold a few squat records and never have injured my knees while using them and I rarely perform heavy singles compared to the volume train. Injuries come from poor load management not because we experience pain from movement. Many people experience pain without a cause to be found.
You understand your body to a much greater extent then the typical person. Still believe one should know if there is anything mechanically wrong with a joint before putting a random brace or sleeve on it to try and combat pain.
I know my body as well as the people I train who claimed their knee wasn't abe to squat, which is almost never the case.
Most people have something mechanically wrong with their body. Just about everybody in their 40's+ have a bulging/herniated disc in their back or ligament(s) torn in the knee and many never experience pain or know until a scan shows the potential cause of pain.
Putting a sleeve on your knee won't risk injuring a lifter's knee. In fact quite the opposite is likely to happen. They might be able to toloerate whatever pain was present and their muscles supporting the knee will get stronger assuming they are practicing proper load management within their lifting program.
If you have something seriously wrong with your knee from trama or what have you, your body will not just be achy or sore as the OP describes, it will certainly be worse and going to the doctor wouldn't even be a question.1
https://www.youtube.com/watch?v=2t3Ab7a2ZM4
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