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NH, USA
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Posted: 1/29/2024 2:37:10 PM EDT
Anyone have some recommendations? I tweaked my knee last fall playing indoor soccer, and it hasn't been the same since. Squatting is pretty much off the table for the immediate future. Right now I'm doing step ups with dumbbells and extensions on a machine. Any other suggestions? Leg press is even a little iffy for me, I don't go much past 2 plates for fear of aggravating my knee.
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Posted: 1/29/2024 8:40:46 PM EDT
[#1]
Originally Posted By jb1001: Anyone have some recommendations? I tweaked my knee last fall playing indoor soccer, and it hasn't been the same since. Squatting is pretty much off the table for the immediate future. Right now I'm doing step ups with dumbbells and extensions on a machine. Any other suggestions? Leg press is even a little iffy for me, I don't go much past 2 plates for fear of aggravating my knee. Does squatting cause pain or are you guarding the knee from future injury? Of course there's the lunge variations, which can be weighted or angled. Are body weight squats ok? Then how about belt squats? Just need a stable raised area, like two jump boxes and load up a dip belt with plates. |
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Posted: 1/30/2024 9:18:43 AM EDT
[Last Edit: sitdwnandhngon]
[#2]
Landmine front squat with a good forward lean.
You'll be able to focus heavily on tracking your knees, and if things feel off you can simply stop. |
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USA
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Posted: 1/30/2024 1:20:09 PM EDT
[#3]
Have you seen a doctor or physical therapist? You would probably benefit from a rehab program designed for your injury.
I tore my ACL when I was 29 and it took a long time to heal enough to run and squat again. Some of that time was because I was probably overly timid. Maybe use this healing time to focus on strengthening other weak areas. More volume and effort on hamstrings and glutes will pay off when you get back into heavier weights. But if you have a real injury you need real treatment from a professional. |
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NH, USA
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Posted: 1/30/2024 3:42:24 PM EDT
[#4]
Quote HistoryOriginally Posted By Tanren37: Does squatting cause pain or are you guarding the knee from future injury? Of course there's the lunge variations, which can be weighted or angled. Are body weight squats ok? Then how about belt squats? Just need a stable raised area, like two jump boxes and load up a dip belt with plates. Yes, squatting causes the pain at this point. I tried just warming up with the bar two days ago after not squatting for almost 3 months, and it very quickly became painful. |
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NH, USA
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Posted: 1/30/2024 3:43:23 PM EDT
[#5]
Quote HistoryOriginally Posted By SIG_gunner: Have you seen a doctor or physical therapist? You would probably benefit from a rehab program designed for your injury. I tore my ACL when I was 29 and it took a long time to heal enough to run and squat again. Some of that time was because I was probably overly timid. Maybe use this healing time to focus on strengthening other weak areas. More volume and effort on hamstrings and glutes will pay off when you get back into heavier weights. But if you have a real injury you need real treatment from a professional. I haven't seen anyone yet. I'm hoping it wears off eventually. I probably will at some point if it persists into summer. |
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NH, USA
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Posted: 1/30/2024 3:43:55 PM EDT
[#6]
Quote HistoryOriginally Posted By sitdwnandhngon: Landmine front squat with a good forward lean. You'll be able to focus heavily on tracking your knees, and if things feel off you can simply stop. I will try those, thank you. |
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NH, USA
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Posted: 2/6/2024 12:16:58 PM EDT
[Last Edit: jb1001]
[#7]
Tried landmine squats last night for the first time. Big fan, do recommend for anyone experiencing knee pain that prevents them from *barbell* squats.
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Posted: 2/6/2024 12:39:53 PM EDT
[#8]
Can you deadlift? It works different muscles but is still a great exercise
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Posted: 2/6/2024 6:56:08 PM EDT
[#9]
Quote HistoryOriginally Posted By jb1001: Tried landmine squats last night for the first time. Big fan, do recommend for anyone experiencing knee pain that prevents them from *barbell* squats. 
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WI, USA
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Posted: 2/21/2024 11:28:41 PM EDT
[#10]
leg extension, shallow squat, use a roller, stretches. basically do whatever strength training that doesn’t cause pain to build strength and flexibility.
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Posted: 2/23/2024 11:25:06 AM EDT
[#11]
Walking lunges
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NH, USA
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Posted: 2/23/2024 11:46:47 PM EDT
[#12]
Quote HistoryOriginally Posted By walttx: Can you deadlift? It works different muscles but is still a great exercise I only deadlift DB's or very light barbell because of my back. |
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Posted: 3/6/2024 12:33:46 PM EDT
[#13]
Quote HistoryOriginally Posted By jb1001: Tried landmine squats last night for the first time. Big fan, do recommend for anyone experiencing knee pain that prevents them from *barbell* squats. Might be worth trying simple bodyweight squats. Also BPC-157, stuff is almost magical. Add in TB-500 if you have the cash, it's quite a bit more expensive. It's only been about a month for me, but type 1, 2, and 3 collagen seems to work very well synergistically with the BPC-157. |
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Posted: 3/6/2024 3:59:05 PM EDT
[#14]
I have no idea about knees but belt squats are IMHO the best for anyone with lower back issues. All the weight is on your hips so absolutely no load on your back at all no matter how deep you squat.
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WA, USA
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Posted: 3/6/2024 5:50:49 PM EDT
[#15]
Do all squats hurt or just back squats? Does changing the bar from hi to low have any impact on that pain?
My body is a wreck of injuries. Think an old beater kept together with duct tape and bondo. I usually front squat when I go heavy, but do mostly Bulgarian splits these days because I am as interested (if not more interested) in mobility and injury proofing my joints as I am in strength gains. |
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Posted: 3/7/2024 5:46:02 PM EDT
[#16]
Maybe change foot positions? A little wider or narrower depending on how you already squat. Also, changing the angles of your feet can help. Lifting shoes is another thing that can help. There's 3 variables right there that can change how your knees feel, sometimes dramatically.
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Posted: 3/7/2024 5:52:04 PM EDT
[#17]
Quote HistoryOriginally Posted By Jarcese: Maybe change foot positions? A little wider or narrower depending on how you already squat. Also, changing the angles of your feet can help. Lifting shoes is another thing that can help. There's 3 variables right there that can change how your knees feel, sometimes dramatically. Sometimes things just never feel right again either, so you just roll with it. My right knee has popped almost every time I've squatted down since I was 18. A rival school in soccer had a kid that was strong as an ox and borderline retarded as the backup goalie, and during our big yearly senior rivalry game the coaches made the bad choice to put him on the field (it's tradition to make sure every senior gets playing time during that game, and sometimes they try to make it so every senior starts). The dumb shit flattened me like a freight train hitting a cow on the tracks and fucked my knee all up. It healed quickly, but has just made all kinds of racket ever since. Even during heavy squats after a warm up it will pop near the bottom, it doesn't hurt, but it doesn't feel great either. |
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