Knee Pain After Squats

awesomelakes

Hey everyone!

I'm not looking for medical advice, my knees have just been feeling a bit tender when I walk or cycle usually for a few days after my workouts. It's nothing major, but I'm just wondering if it's more likely a form problem or just my knees getting used to squatting with weight? (I've only been doing this for two ish weeks).

Cheers!

Mr. CooL ICE

I had that when I started too. I realised two things: I was leaning too far forward (knees going past the toes), and the direction of my knees were going all over the shop. By curling my toes, I forced myself not to lean forward, making sure all weight was going through my heels. I also adjusted the angle of my slightly outward so my knees were coming down directly over my toes, and not either side.

An ex-PT mate of mine showed me this, which helped correct my form outside the gym:

https://www.youtube.com/watch?v=fsra0nAEnak

Btw, I'm pretty much a lifting noob, so don't take my advice as gospel.

LuckyLloyd

Pain: non excessive and non lasting muscular? Fine. Plough on. Joint pain (knees, elbows, shoulders, hips)? Nope, not good.

Something is wrong. Probably you are squatting incorrectly and stressing your knees. Linked could be tightness of the quads causing a yank of sorts on the tendons.

Get your squat form looked at and aim for consistently safe movement. Strip the bar while doing this. If this doesn't alleviate the issue, go to a good sports based physio.

I speak from recent experience on this. I thought 'oh, just a little pain' and here I am - not yet fully recovered from a six month bout of knee tendinitis.

Good luck.

Inspector Coptoor

Sounds like your technique isn't good and you're putting the load straight into the knee joint instead of the muscles.

If the pain persists, see a Physio.

If the pain goes away and you want to get it sorted, go find a decent S&C coach who'll take you through the fiber points.!

awesomelakes

Thanks for your help guys!

Filmed my technique today, definitely leaning too far forward. Will be try and get one of the gym instructors to help me fix this tomorrow.

cindy11

To avoid injuries. It is very important to do the warm up and properly stretching.. and It is highly recommended to get in 30 minutes after exercise a good source of protein ideally from plant and hydration that help to recover your muscle and avoid tiredness and injuries..

Alf Veedersane

cindy11 wrote: »

To avoid injuries. It is very important to do the warm up and properly stretching.. and It is highly recommended to get in 30 minutes after exercise a good source of protein ideally from plant and hydration that help to recover your muscle and avoid tiredness and injuries..

It is more important to do the exercise with correct form.

And the protein will only help recovery if it's paired with some carbs.