I haven't been able to barbell squat in over 2 weeks now without that spot in pic related on my knee hurting like crazy afterwards.

I haven't been able to barbell squat in over 2 weeks now without that spot in pic related on my knee hurting like crazy afterwards. It'll get so bad I can't even bodyweight squat without pain afterwards. Knee sleeves didn't help at all either. I can still run and even deadlift fine, it's just the squatting motion itself. I went to the doc and was told it was just knee bursitis, given pain meds, and was told to avoid exercise completely for 2 weeks straight until it goes away. Is there anything I can do to get back into barbell squats without pain?

tldr;

Knee tendon pain preventing me from squatting, how fix?

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  1. 1 month ago
    Anonymous

    Should have mentioned that the 2 week break I was told to do didn't help at all, and I want to avoid taking even more time off squatting. Just when I was finally starting to make progress too

  2. 1 month ago
    Anonymous

    I would try cycling on one of those indoor bikes. idk why but it seems like it could help.

    • 1 month ago
      Anonymous

      Biking seems to aggravate that pain too, but maybe I'll try with lower resistance instead. Thanks

  3. 1 month ago
    Anonymous

    >just two more weeks
    could be torn meniscus
    either keep waiting, or work through the pain like everyone else

    • 1 month ago
      Anonymous

      >torn meniscus
      I can walk and run just fine so it can't be that, the pain presents from squatting

      >Is there anything I can do to get back into barbell squats without pain?
      Yeah. You decrease the weight to tolerable levels (where it does not cause pain) and you keep doing that until it goes away. Its literally that simple and it works for 95% of all injuries. Some times alter ROM or exercise, work in higher rep range etc. Taking full time off is rarely good. https://www.barbellmedicine.com/blog/pain-in-training-what-do/

      The problem is I can't even bodyweight squat, let alone squat with light weight. I appreciate the advice though, thank you

      do your knees cave in when you squat ?

      No

      • 1 month ago
        Anonymous

        >I can walk and run just fine
        >the pain presents from squatting
        ditto
        get an xray

        • 1 month ago
          Anonymous

          Alright thanks

          • 1 month ago
            Anonymous

            Xray for what? If it's soft tissue it's not a bony injury. Xrays only show bone. Maybe swelling. It certainly won't show a anything torn.

            MRI brah.

            But after your expensive MRI. They will tell you the same shit you're hearing here anyway. Rest, apply less strain, or you can always go pussy physio.

            • 1 month ago
              Anonymous

              >Xray for what?
              oh shit, oh frick
              >MRI
              yeah, that's what I meant. mine was free ninety free though

      • 1 month ago
        Anonymous

        What about supported? You should read the links anyway

        https://www.barbellmedicine.com/blog/lifting-rehab-mistakes/

        • 1 month ago
          Anonymous

          This link seems most relevant to my problem, I'll look into it thanks

          [...]
          And what about ROM? Can you do a quarter squat? Can you do a box/chair squat? At what point does the pain kick in?

          Pain starts right above a quarter squat, and prevents me from going to parallel completely

        • 1 month ago
          Anonymous

          Should have mentioned even supported doesn't help

      • 1 month ago
        Anonymous

        What about supported? You should read the links anyway

        https://www.barbellmedicine.com/blog/lifting-rehab-mistakes/

        And what about ROM? Can you do a quarter squat? Can you do a box/chair squat? At what point does the pain kick in?

      • 1 month ago
        Anonymous

        >The problem is I can't even bodyweight squat
        u can, u just refuse to do so
        >how so?
        extend thoracic spine
        > i can't do that
        yes u can, it will be awkward at first but u gotta believe 😀

        once u find ur thoracic extension ur center of gravity will shift backwards, pelvis and knee will travel forward, u want to sit pelvis between heels not behind, this will allow u to squat for the first time ever, until now u were doing some moron bends

        to assure that u keep ur thoracic extended and ur pelvic stable use pvc pipe overhead - yes buttwink is awful and yes this is what has hurt u

  4. 1 month ago
    Anonymous

    >Is there anything I can do to get back into barbell squats without pain?
    Yeah. You decrease the weight to tolerable levels (where it does not cause pain) and you keep doing that until it goes away. Its literally that simple and it works for 95% of all injuries. Some times alter ROM or exercise, work in higher rep range etc. Taking full time off is rarely good. https://www.barbellmedicine.com/blog/pain-in-training-what-do/

  5. 1 month ago
    Anonymous

    do your knees cave in when you squat ?

  6. 1 month ago
    Anonymous

    wrap in in a heat blanket for sleeping, and maybe some of the newfangled chemicals like bcp157.

  7. 1 month ago
    Anonymous

    try Spanish squats as a warmup

  8. 1 month ago
    Anonymous

    Its the lcl tendon/ligament. You're overusing it, no joke the only way I found to mitigate the pain is by squeezing my calves and quads when going down on the squat

    • 1 month ago
      Anonymous

      No joke I just tried this and it made the biggest difference. The pain is still there but I was able to at least break parallel. I really appreciate that, thank you. Hoping I'll be pain free soon

    • 1 month ago
      Anonymous

      >Its the lcl tendon/ligament
      Did you see OP circled the patellar tendon?

      • 1 month ago
        Anonymous

        Well I was still able to help him out, if it's the patella he will have to do slow and controlled leg extensions with low weight

  9. 1 month ago
    Anonymous

    I have the same issue but it's bothered me for over a year now.

  10. 1 month ago
    Anonymous

    Had the same thing - watch this. It will fix it.. https://youtu.be/w5fXd5FCS_0?si=RhcffBntUlPyc0gs

  11. 1 month ago
    Anonymous

    lcl damage typically presents with recurring episode of the knee buckling / giving way and instability starting or stopping quick movement or changing direction.

    If none of the above applies to you, the ITB also passes through that area and is worth ruling out before committing to lcl rehab. Sit with your leg straight and palpate along the ITB starting at the knee and work your way up. If its very taut and or has a fibrous texture it may be the cause of the pain. There are stretches you can do to test itb length / pliability

    • 1 month ago
      Anonymous

      scratch that. I sperged looking at picrel. it's patellar not lcl

  12. 1 month ago
    Anonymous

    Stop squatting, start doing weighted leg extensions.

  13. 1 month ago
    Anonymous

    Foam rolling my IT Band fixed my patellar tendonitis.

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