I started getting knee pain in the last month. Every time I back squat or leg curl it hurts like crazy. Walking is fine but body squats (no weight) feel odd in my knee. My knee also cracks every time I squat. Any tips on how to fix this?
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How does it feel doing full rom body weight squats?
It hurts like crazy and it cracks. I push through it but instead of doing 15 reps I do 10.
What do you think did it?
I wouldn't do it heavy if it hurts like crazy, see a doctor about it or at least find proper advice. Cracking sounds and sometimes feels awful but is actually rarely a worry in the joints.
The cracking started after the pain. So I'm not sure what it could be.
Ok thanks I will try that
I have no idea but the first time I felt the pain was when doing leg curls, then after that it started to hurt when I was doing squats and then the cracking started after all of that
What’s your lower body routine like?
Probably an imbalance between quads and hamstrings. Do hamstring and glute stretches. Walk backwards. Reverse lunges. Etc
do kneesovertoes routine for a few weeks. get that shit magically fixed
Thanks for that. That's the kind of info I was looking for.
Damn that sucks dude. We put so much effort in the gym adn that's how we are rewarded. Have you find anything that improved it? Do you think squatting too heavy is the cause of it all?
welcome to the club OP. Mine started hurting a little and clicking too. No idea how it got fricked up but it initially just hurt while squatting. Now, after a year of ignoring/stretching/being gentle my knee has progressed to the point where it hurts to walk. Yay stretching!
PICK UP THE PHONE AND MAKE A DOCTORS APPOINTMENT NOW.
Just do this you fricking moron.
No Equipment Knee Health Exercise Program:
THE 10-STEP FORMULA
Step 1: Tibialis Raise
25 reps
[Embed]
Step 2: FHL Calf Raise
25 reps
[Embed]
Step 3: KOT Calf Raise
25 reps
[Embed]
Step 4: Patrick Step
25 reps
[Embed]
Step 5: ATG Split Squat
5 x 5 sets per leg
[Embed]
Step 6: KOT Squat
5 x 5 sets
[Embed]
Step 7: Elephant Walk
30 reps per leg
[Embed]
Step 8: L-Sit
60 seconds total
[Embed]
Step 9: Couch Stretch
60 sec. per side
https://www.youtube.com/watch?v=Jay0Sd2exg0 [Embed]
Step 10: Outer Glute Stretch
60 sec. per side
https://www.youtube.com/watch?v=z64a5iOGXk0 [Embed]
BONUS TIPS
Troubleshooting Split Squats
https://www.youtube.com/watch?v=UbDSBFSaPvI [Embed]
I hate powershitters so much is unreal, fat fricks. Take care of your joints.
Thanks for all the links and info. I saved it all in a doc and will try. Honestly it's not even powershitting. It's bad genes I think? I was careful and squatted around 15-20 reps so I was not putting too much charge. I don't even jog.
- Weighted Back Squat 3x15-20 reps
- Standing or sitting leg curl 3x20 reps
- Glutes Machine (the one that you open your legs like a prostitute) 3x20-30 reps
- Calf using the leg press 3x20 reps
basic stretches
done
that is a lot of reps anon, lots of stress on the joints if you add weight.
Yeah but my logic in doing that is that there is less weight stress on my joints and I can control the movement and form better than if I drained out after 5 reps. Seems to me going heavy is more risky. I'm not an expert though. Just going by my judgement.
Thanks for the info HH
I can't think of a single moment when I "hurt my knee", but here's what I'm guessing
>run on beach same direction for years (uneven ground)
>develop left/right imbalance
>work up to 3pl8 squat
>never split squat, never work hamstrings half as hard as my squat
>training for a 5k last year sent me over the edge
Rn I can do a perfect pistol squat with my left leg but cant even bend my right 30* without sharp pain. Also did not start clicking and popping until months after it initially started hurting. Don't sweep this shit under the carpet or it will get worse.
Post body
If walking is fine and going to the paralell is causing the pain the most likely culprit is IT band inflammed. So you need to stretch out the following
>Hip flexors
>Quads
>Hamstrings
one of them are tight and pulling on the IT band so when its forced to stretch around your knee when you try and break paralell is hurts like a motherfricker
unironically this for 5 mins a day
>sitting ON your heels
>not splaying them for dat internal rotation
Squat makes sense
You need to change around your foot placement and how much you are pointing your feet out
Find a least painful stance which is unique to you
Around 5 years ago when I was 32 I hurt my knee really badly dropping a short distance onto uneven soil where part of it gave away and I twisted it. I was on crutches for a while and it healed slowly over time but it still flares up a little and I know the damage is permanent at this point. I can always get around at a decent pace, but when it flares up badly it's painful. It's strange also how it appears to "radiate" to my thigh somehow sometimes, especially on lifting my thigh and not putting pressure on my knee.
But it seems almost random when it gets better or worse. It's basically perfect now but I know it'll flare up again. I've never had any permanent injury or continual soreness from weightlifting. So the moral I guess is to be careful lifting, and safety at heights, but improper falls from even small heights can do far more permanent damage more quickly.
>help ive fallen and I cant get up
go to bed grandpa