How do you deal with knee pain and sore knees?

[baza]

I'm not even 30 and I deal with knee pain. Even when I warm up for squats with just the bar, I have pain in my knees. After a few light sets it eases up a bit, but by the time I'm done they are pretty sore. Then sore for the next few days. And seem to ache going up and down the stairs every day of the week.

I'm taking glucosamine but that's not helping very much.

Is there anything I can do? Would wrapping my knees help? I'm coming off an injury and only squating 315, I don't want to look like I'm a hardcore powerlifter and only squat 3 plates lol.

 

[highoutput]

stretching before hand makes a big difference for me. If it is real bad after a heavy day I us an anti-inflammatory and about 20 min in the hot-tub works wonders.

 

[kingpeon]

raw dairy fats, Humanofort, Omega Rx fish oil, timed vitamin C, LBA and type 2 collagen

 

[Nardz]

Baza, this is most probably due to a quad muscle imbalance where your vastus medialis ( inner tear drop) is weaker or stronger than your vastus lateralis ( outer quad muscle). When this happens one muscle pulls more than the other.

What you need to do is some rehab for around 4 or 5 weeks and get off squats and presses since they wont help the problem.

Exercises you need to do are single legged squats, single legged presses and lunges until the imbalance in your quads is resolved.

Rep ranges would be in the higher region around 10 or so and range of motion needs to be limited for now so go down just before parallel.

This most probably was due to improper form over a certain period of time.

Hope this helps mate.

If your uncertain see a physio. They will def help you

 

[maldorf]

Sometimes for me it was just a matter of going too heavy for too long, and not detraining for awhile. Perhaps your workout routine doesnt allow enough recovery, maybe youre doing too much volume? Its probably either too much volume or too high intensity all the time. Think back to when the pain started, and consider how you had been training leading up to the pain.

 

[baza]

Thanks for the replies.
I'm coming off an injury, I actually didn't do legs for about six months.
But even if I take a couple weeks off and go extremely light, I still get pains.

Thanks again for the advice.

 

[MrPump]

Thanks for the replies.
I'm coming off an injury, I actually didn't do legs for about six months.
But even if I take a couple weeks off and go extremely light, I still get pains.

Thanks again for the advice.

I have had the same issue since I was 22(ish). Go see a Ortho. I had one knee cleaned out and I havent had any issues with it since. My other still gives me fucking fits and hurts like a bitch when I train legs. I plan on getting that one done this summer.

It will cost you a few weeks of lifting (legs anyway)...but in the long run it will pay off.

 

[pridefighter2000]

Baza, this is most probably due to a quad muscle imbalance where your vastus medialis ( inner tear drop) is weaker or stronger than your vastus lateralis ( outer quad muscle). When this happens one muscle pulls more than the other.

What you need to do is some rehab for around 4 or 5 weeks and get off squats and presses since they wont help the problem.

Exercises you need to do are single legged squats, single legged presses and lunges until the imbalance in your quads is resolved.

Rep ranges would be in the higher region around 10 or so and range of motion needs to be limited for now so go down just before parallel.

This most probably was due to improper form over a certain period of time.

Hope this helps mate.

If your uncertain see a physio. They will def help you

great advice bro.

 

[bigj9]

tore my meniscus in 08 severe pain n right knee for a long time...the only thing that helps me is super light super high rep leg xtensions BEFORE squating....no pain during workout but sore the nxt day.....RELEVE by mhp also helps

 

[HOTROCKS]

Have someone check your form.
Just a thought !

 

[King-kong]

Had about three knee ops in the past. A few months back someone gave me some ultram. Took it for two days and its been fine since. Its some non narcotic pain blocker.

 

[baza]

Have someone check your form.
Just a thought !

Yeah thinking that, but I'm always very strict on form. Only thing I do different them most is go as low as I can go.

 

[HOTROCKS]

I do different them most is go as low as I can go

That's it!
I'll bet ya that's it !

 

[blackhulk]

i really feel you on this issue. i have a pro at the gym and he showed me some good techniques... you can do lower weight and more reps... super slow reps put a lot of blood in the quad and pushes them to the limit. i haven't had any knee pains since and i am still getting great gains.... a joint formula is a must as well... good luck

 

[Darb77]

Im going through rehab on my left knee right now. I have whats known as "jumpers knee" which is a degenerating patella tendon. It has bothered me for a long long time and honestly I think it is from squatting too heavy and never giving my kness a break and going ATG.

It got so bad I quit doing legs for 5 months thinking it would go away and it didnt! So I saw an ortho doctor and he told me what I have. It is gettin better slowly with alot of stretches and one legged squats on a slant board on an incline.

I would go see a doctor if it is causing you pain. My form was good with squats i just constlantly over did it all the time.

 

[SIR-LOIN]

Don't ignore the pain ...

I'm 42, been lifting relatively heavy since I was 16, including heavy squats and presses up to 3x a week in my early 20's. No real pain until I played softball for 2 or 3 seasons, then squatting bothered me, so I either did them light, or just presses, but pain was there almost always, kind of a nagging pain. Occaisionally I'd feel okay and do some light squats, up to 315 for 12 - 15 reps, but there are times I'd go 6 months unable to do anything but light press and stairstepper.
Recently, I've been able to get back into squats, not really heavy, but as heavy as I've been in 10 years with little / no pain ... 405 3 sets x 8 reps (not failure). I've slipped a disc in my back before, so I'm reluctant to go to failure.
Well, on Feb 25 2010, I went to do squats in the rack at the gym, warmed up on the bike 10 mins, 3x light extensions and curls, 2 x 135 15 reps, 2 x 225 12 (no pain), 1 x 315 12 reps easy no pain, 405 1 x 8 reps easy no pain, then on 2nd set of 405, on the 4th rep or so, on the way up my right knee "snapped", sensation of breaking bone, then left knee did the same. I had the safety rack in place just beow paralell, so I only fell about 3 inches, but I had no control over my lower legs, could not raise my foot with the extension movement at all. Went to the ER via ambulance, had a bilateral quadricep tendon rupture, torn completely off the bone on both legs, and surgery the next day to repair. Now I'm in double full length casts for 6 more weeks, then PT. Doc said there was evidence of prior partial separation from the patellar, which was where my pain came from prior. So, don't just mask the pain and keep moving, try to get it assessed.
I was qualified t go to IFBB Nationals in the Masters and Open this summer, but that is down the drain now, and I have a 12 - 15" scare on each leg to show for it. BE CAREFUL FOLKS !

 

[gambit100]

my 2 cents

I too suffered from knee pain for a long time. I moved a couple of months ago and started at a new gym. After reading someones article on using rehband knee sleeves(I think it was a Mike robertson one) I ordered some to try. Best money I ever spent. I am back to squatting 405 for reps when i could barely walk the day after squatting 225