Would it be cool if you can provide us the workout you gave JJB and also to enlighten us about Leg Extensions and rather to warm-up with mobility or working on hip-flexors? I tend to have knee issues but Leg extensions seem to be just fine for me while squats, leg press and hacks and all that are just to nagging on my knees. I know extensions are bad but are you avoiding them entirely? thanks brotha
This is all WHAT IV LEARNED...but im no doctor......what iv learned has worked well for quite a few people......most of you know im an insanely curious person who needs to know the details of how everything works and my curiosity leads to me non stop learning and trouble shooting...
Everything i suggest is on a case by case basis. Depends why your knees hurt and from what. You sound like your knees are hurting from compression which could be a number of issues, but most commonly meniscus. Either way, you need to insure your mechanics are near perfect and reduce the load when any type of sheering might occur. This is why we feel more and more pain the closer to 90 degrees we get.
Here is what i suggested for JJB, but is always subject to variants. Everyone has different issues and mechanics so alterations are almost always needed.....
but here is the gist of it and actually what i like to do for myself (we seemed to have similar problems)
I always suggest people with knee problems bike first. Common sense tells you to use an angle with a lot of flexion (bending) to warm the hips and knees and open up the muscles dynamically(through motion).
I then suggest a hamstring movement first for a few reasons, kill two birds with one stone. First, most people neglect hams. This gives them some prioritization. NEVER crazy heavy, instead focus on the contraction. We dont need any aches or pains or slight injuries before the workout even begins. Heavy and intense, but always always always controlled. I like to actually work hard to TIGHTEN and chase that cramping contraction on the final set and follow it up with an immediate SLDL (it will feel insanely tight and really good, open that fascia up and lengthen the muscle). Then a follow up set of SLDL which will feel a LOT looser (good thing) so you can move into your compounds without anything pulling you from alignment.
Next i go with a partial ROM heavy compound, usually a leg press or v-squat. Never to 90 degrees, always above. This allows you to load the muscles heavy without compromising the knee. YES this causes compression, but does not cause the sheering effect that is nearly impossible to completely avoid when nearing 90 degrees. You want to keep constant tension and go for TUT while squeezing the target muscles the whole time. Careful to drive through center of the foot and not the heels or toes, which causes more of a sheering effect. Basically find your "sweet spot" where tension is highest and keep the contraction there. As much as you can handle.
Next exercise i like to do is a full ROM exercise. You can reach or pass 90 deg here because you will be weaker and a lighter weight will now be more effective. You will still get some sheering at the knees, but with a lot less load. You are also going to work in a higher rep range, further lightening the load. The focus here is a slight pause at the top and bottom (were talkin milliseconds just enough to stop the elastic effect or release tension) and see how much pain you can deal with. Start off light and open up the hips and get the knees warm and muscles lengthened (theyl be tight from the partial ROM and load) so you are ready to give it all youv got.
from here you can do all your ancillary and isolation work for different muscle groups or even another compound if necessary.......
He can post up the entire routine if hed like IDC
hope this helps......