Squats question

rebecca_d35
rebecca_d35 Posts: 131
in Fitness and Exercise
Hi, all--

I'm trying to incorporate more weight training into my workouts and have started doing squats, sometimes with weights. I've noticed that when I dip low (as I think you are supposed to, right?) my knees make a faint crunching sound. Nothing painful or even uncomfortable--there's just a crunch in both knees.

Might this be perfectly OK and normal, or am I about to wreck my knees? I've never had any knee or joint trouble in all my years of running, and I don't want to start now.

Thanks for any advice.

Replies

  • rides4sanity
    rides4sanity Posts: 1,269 Member
    Mine kind of grind too, but haven't had any ill effects. Curious what others say.
  • camelgirlmn
    camelgirlmn Posts: 226 Member
    Mine always crack. Nothing bad thou
  • Unknown
    Unknown
    This content has been removed.
  • Dawnhasajeep
    Dawnhasajeep Posts: 180 Member
    Mine do it to and I asked my Chiropractor who specialized in sports about it and he said it was normal. If it starts to hurt though I would get it checked out. Also make sure your knees are not going past your toes and your toes are turned out slightly. This will keep you from injuring your Meniscus over time.
  • rebecca_d35
    rebecca_d35 Posts: 131
    Thanks for the advice. I will pay more attention to knees and toes next time.
  • wolf23
    wolf23 Posts: 4,277 Member
    You also want to make sure your knees and toes are pointing in the same direction either when you are plies' or regular squats.
  • JNick77
    JNick77 Posts: 3,783 Member
    If you're going to start squatting, make sure you get a fair amount of lower back and hamstring work in. This will help balance out how the weight is balanced and make you stronger in the squat.
  • wellbert
    wellbert Posts: 3,924 Member
    look up 'so you think yo ucan squat' on youtube. it's illuminating.
  • DoOrDoNotThereIsNoTry1
    DoOrDoNotThereIsNoTry1 Posts: 149 Member
    Make sure you are squatting as if you were trying to sit in a seat behind you. Also, it is extremely important that your knees do not come over your toes. If this happens, you will definitely put strain on your knees, specifically your patella tendon. Was one of my rehab exercises while recovering from ACL surgery. I got yelled at all the time...it does make a huge difference. And as jNick said, definitely need to work the hamstrings as well.
  • JNick77
    JNick77 Posts: 3,783 Member
    look up 'so you think yo ucan squat' on youtube. it's illuminating.

    Fo' shizzle!
    Make sure you are squatting as if you were trying to sit in a seat behind you. Also, it is extremely important that your knees do not come over your toes. If this happens, you will definitely put strain on your knees, specifically your patella tendon. Was one of my rehab exercises while recovering from ACL surgery. I got yelled at all the time...it does make a huge difference. And as jNick said, definitely need to work the hamstrings as well.

    Unfortunately most lifters don't realize how important the lower back and hammies are with the squat and even deadlift and neglect those muscles. I can't remember the exact statistic, but most failed squat attempts are the result of the lower back not being strong enough, not the quads.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    I work out my hamstrings and lower back by doing squats and deadlifts, not as a pre-requisite for doing them.
  • wellbert
    wellbert Posts: 3,924 Member

    Unfortunately most lifters don't realize how important the lower back and hammies are with the squat and even deadlift and neglect those muscles. I can't remember the exact statistic, but most failed squat attempts are the result of the lower back not being strong enough, not the quads.

    This is EXACTLY the stall I have with squats right now. Legs, no problem. Lower back.... crunch. You can tell these people easy, they do a mini good-morning before coming back up.
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    It could just be nitrogen (the air) under ur joints.. like when u pop ur knuckles. If it's not painful, I wouldn't stress it. If it is painful, don't hesitate to see a doctor.

    Hezz
  • alexbusnello
    alexbusnello Posts: 1,010 Member
    All of my joints pop and make noises. It's annoying and gross feeling to me. It interupts my workout... Lol
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    look up 'so you think yo ucan squat' on youtube. it's illuminating.

    It is......but you have to remember the vast majority off stuff elite fts puts out is geared towards not only those who are going to powerlift, but those who will compete in lifting gear. Not everything will be relevant for your average trainee. It's a good series though.
  • loseslarge
    loseslarge Posts: 9 Member
    The 'crunching' noise you are hearing is likely crepitus (check the Mayo Clinic website for a definition). Not a big deal unless it begins to hurt.

    Another trick for keeping proper form and posture - try looking towards the ceiling when you lift.
  • MalSponseller
    MalSponseller Posts: 217 Member

    Unfortunately most lifters don't realize how important the lower back and hammies are with the squat and even deadlift and neglect those muscles. I can't remember the exact statistic, but most failed squat attempts are the result of the lower back not being strong enough, not the quads.

    Ahhh, is this why I was having pain in my back when I attempted dumbbell deadlifts the other day? Won't be trying them again until the boyfriend is home to spot me.
  • steadk
    steadk Posts: 334 Member
    its probably air pockets that naturally form in joints (the same air that "pops" when you crack knuckles). I wouldn't worry about it unless you start feeling pain with it :)
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    Ahhh, is this why I was having pain in my back when I attempted dumbbell deadlifts the other day? Won't be trying them again until the boyfriend is home to spot me.

    You don't need a spotter with dumbbells. Just drop them. :laugh:
  • MalSponseller
    MalSponseller Posts: 217 Member
    Even if I drop the dumbbells, the simple movement from a deadlift hurts my back. I need him there to spot me to see if it's my form that's off or if I'm just being a wimpy beginner at strength training.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    A spotter wouldn't help you with that, unless you're talking about having him lift you up through the whole movement (which is not really "spotting", though you see that kind of crap in gyms all the time). If that's the case, just use less weight.

    Edit: Ah, just saw your edit. Not so much as a spotter as a coach, got it.
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member

    Another trick for keeping proper form and posture - try looking towards the ceiling when you lift.

    Uh, no.

    I believe you want a "neutral" neck position throughout...but I'll defer to those better educated than I am (and to those who don't absolutely hate squats like I do).
  • christyjoyjr
    christyjoyjr Posts: 91
    If you're going to start squatting, make sure you get a fair amount of lower back and hamstring work in. This will help balance out how the weight is balanced and make you stronger in the squat.

    I suffered a knee injury over a year ago and before I started squatting again I spent a few weeks deadlifting in preparation. So far the knee is doing great.
  • JNick77
    JNick77 Posts: 3,783 Member
    look up 'so you think yo ucan squat' on youtube. it's illuminating.

    It is......but you have to remember the vast majority off stuff elite fts puts out is geared towards not only those who are going to powerlift, but those who will compete in lifting gear. Not everything will be relevant for your average trainee. It's a good series though.

    In that video they take some kid and have him start squatting as if from scratch, no gear, don't even recall him having a belt. Same with the bench press and even a couple DL video of there's I've seen. Their videos are very educational for the inexperienced lifter.
    I believe you want a "neutral" neck position throughout...but I'll defer to those better educated than I am (and to those who don't absolutely hate squats like I do).

    I think it's kind of a mixed bag, I've read both recommendations. Some say throw your head back, some say look straight-ahead. The one thing you definitely don't want to do is look down.
    This is EXACTLY the stall I have with squats right now. Legs, no problem. Lower back.... crunch. You can tell these people easy, they do a mini good-morning before coming back up.

    Yup. There's a guy at the gym that I almost mistook as doing a squatted good morning but he was actually doing squats and teaching his wife to do them the same way. Then she didn't like that and went to the smith machine /face palm.
  • christyjoyjr
    christyjoyjr Posts: 91
    Last night at the gym I saw one trainer showing a client how to squat and it looked like a goodmorning/squat combo and at the same time another trainer was teaching a client how to box squat on the smith machine. Yeah...that's why I don't pay for training at my gym.
  • dlwyatt82
    dlwyatt82 Posts: 1,077 Member
    In Starting Strength, Rip recommends a pretty neutral neck position, but that means you'll be looking slightly down and away from yourself (since your upper body angles forward in the bottom position).

    You can see a picture of that on the front cover of the book, in fact (which can be viewed at startingstrength.com, amazon, etc)
  • JNick77
    JNick77 Posts: 3,783 Member
    In Starting Strength, Rip recommends a pretty neutral neck position, but that means you'll be looking slightly down and away from yourself (since your upper body angles forward in the bottom position).

    You can see a picture of that on the front cover of the book, in fact (which can be viewed at startingstrength.com, amazon, etc)

    Oh that's good to know, I didn't realize that. I kind of look at a downward angle like you that. If I try and look up I lose my balance for some reason.
    Last night at the gym I saw one trainer showing a client how to squat and it looked like a goodmorning/squat combo and at the same time another trainer was teaching a client how to box squat on the smith machine. Yeah...that's why I don't pay for training at my gym.

    At my gym even the trainers only do quarter squats. Heck, the Gold's Gym network has a video taught by one of the head trainers for the company and he says the "perfect" squat is a 1/4 squat. WTF!?!?!?!? Seriously? I use to think highly of Gold's, not anymore.

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