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- Dec 7, 2009
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I've noticed there are quite a few posts regarding knee pain hip pain and various tweaks etc.
Well as someone who has suffered more than his fare share and currently having knee issues here are some pointers that have helped me.
Mobility work must become a staple, a few stretches or a couple of light sets bar only won't cut it. Also visiting a physio etc once a month or fortnight isn't enough. I've found I didn't solve the issue until I aggressively worked it. Foam roller, band work and specific stretches for an injured area several times per week has worked wonders.
Foam roll slowly, don't just go up and down over a muscle group 6 times. You want to locate tight or painfull spots then stay in this area slowly working until you feel a definite change in pain or the pain goes.
Re learn your form, my squat form changed over time without my notice and went from knees out sitting back powerlifters style to Oly lifter up and down and as a result my knees now are brutal. I'm changing back and focusing massively on my form.
Single leg work such as Bulgarian split squats have for me worked very well. A lot of leg activation without need to pile on the poundage. Good on my knees and lower back
Use a sled or prowler... For some reason be it gyms don't have them or people feel stupid bodybuilders have not latched on to these but I don't know why as they are amazing. For anyone who has had injury or knee pain pulling a weighted sled backwards and forwards either heavy or for distance not only hammers the legs but also gives great cv work. The eccentric less work I.e. no lowering means minimal recovery. These can be used to flush legs a day or so after leg training or for those with lower back or leg injuries they can be used to replace.
I go into a field next to me and pull a weighted sled 6-8 times forwards and backwards, great quad pump and no doms, and minimal pain to injured area
Hope some of these tips can help.
Keep training
Well as someone who has suffered more than his fare share and currently having knee issues here are some pointers that have helped me.
Mobility work must become a staple, a few stretches or a couple of light sets bar only won't cut it. Also visiting a physio etc once a month or fortnight isn't enough. I've found I didn't solve the issue until I aggressively worked it. Foam roller, band work and specific stretches for an injured area several times per week has worked wonders.
Foam roll slowly, don't just go up and down over a muscle group 6 times. You want to locate tight or painfull spots then stay in this area slowly working until you feel a definite change in pain or the pain goes.
Re learn your form, my squat form changed over time without my notice and went from knees out sitting back powerlifters style to Oly lifter up and down and as a result my knees now are brutal. I'm changing back and focusing massively on my form.
Single leg work such as Bulgarian split squats have for me worked very well. A lot of leg activation without need to pile on the poundage. Good on my knees and lower back
Use a sled or prowler... For some reason be it gyms don't have them or people feel stupid bodybuilders have not latched on to these but I don't know why as they are amazing. For anyone who has had injury or knee pain pulling a weighted sled backwards and forwards either heavy or for distance not only hammers the legs but also gives great cv work. The eccentric less work I.e. no lowering means minimal recovery. These can be used to flush legs a day or so after leg training or for those with lower back or leg injuries they can be used to replace.
I go into a field next to me and pull a weighted sled 6-8 times forwards and backwards, great quad pump and no doms, and minimal pain to injured area
Hope some of these tips can help.
Keep training
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