Squats are killing my knees

[Hereward]

Six months ago I started squatting and now it's got to the point where my knees have had enough and it's limiting my progress.

Any tips to minimise the pain, or am I simply genetically cursed? It's a sharp pain, seemingly from the kneecaps, that manifests itself when sitting down/standing up/using stairs. The pain is always there, in BOTH knees, even if I haven't squatted for a week.

My form is good, feet just over shoulder-width apart, toes pointing slightly out, driving up through the heels. I don't wear shoes when I squat.

I weigh 80 kilos and do about 5 sets of 8-12 reps, going up to about 140 kilos of weight (including the bar). I also do leg-extensions and seated press in the same workout, neither of which cause the same pain; it's just the squat that hurts.

Any tips, or do I just have to accept this is "me" and back off? I was wondering if there are any complementary exercises to strengthen the knee area?

Thanks.

[smiffy180]

I get something similar but normally when I'm squatting.
I wear knee sleeves which helps this massively but can still get a pain when squatting heavy.
I'm off to docs to see what they can do which I suggest as well

[bigunit00]

Could it be a depth issue? I have always found that the deeper I squat the better when it comes to the knees and lower back. Alternatively have you tried the front squat?

[272BHP]

How low do you go? parallel or lower?

Contrary to popular belief, it's much better for the knees if you squat to a natural limit (which is generally lower than parallel), setting an artificial limit and decelerating when descending to meet that artificial limit can play havoc with peoples knees. You will need to make sure you have the flexibility to safely low squat though or you will just replace the knee injuries with lower back ones.

Squatting is one exercise where you really need to warm up properly and get the form perfect - hiring a professional to go over your form for a couple of sessions is money well spent in the long run.

Edited by 272BHP on Sunday 8th June 00:22

[Hereward]

Thanks, guys, good thoughts.

Good point about warming up; I don't. 10mins on the bike/rowing machine is probably no bad thing.

With regard to depth I start off going deep (below parallel), but then I go shallower as the weight increases.

My form is good, I've had an instructor spot me when I started out.

I can't get on with front squats, but maybe I should re-visit those.

Anyway, I'm going to cut back on the weight for a few weeks and focus on going deep, after warming up, and see how my knees respond.

[9e0r9e]

Why are you squatting shallower as the bar gets heavier? Starting off deep and then getting shallower as the weight increases doesn't sound great to me. If you can't squat full ROM then the weight is too heavy, lower the weight and ensure you are hitting depth. Half squats are worse for your knees than a good deep squat.

[Foppo]

Stop what you are doing is my simple advice.Unless you want to pay the price in old age if you make it.Arthritis for starters.

[N88]

Going against the grain here... I found supplementing fish oils helped ALOT when I was having similar problems with my elbows. If I remember rightly I was taking around 6g per day. Something to think about.

[Regiment]

Heavy leg extensions are supposed to be a no no and do full, deep squats, I use weight lifting shoes to overcome my poor ankle mobility.

[cliffe_mafia]

Are your knees tracking too far over your toes? You'll get pain in the patella - I used to get this until I addressed it.

"The farther your knees travel over your feet, the greater the shearing forces on the patellar tendon and ligament."

http://www.bodybuilding.com/fun/drsquat12.htm

[markcoznottz]

Knock the leg extensions on the head. You might not be suited to squats by your proportions. Try doing deads instead, or maybe trap bar deads.

[FredClogs]

The wider you feet are placed the more stable your knees will be, to a point, you could experiment with a lighter weight and see if it makes any difference, alternatively ignore this because my knees are fecked and I don't lift anywhere near that amount of weight!

[didelydoo]

Something will be tight or form may be off- squats shouldn't hurt your knees, even at relatively high volume. My bet would be quad/IT band or calf tightness.

[MYOB]

Surprised no-one has suggested to drop a set or reduce the weight?

[deadmau5]

didelydoo said:

Something will be tight or form may be off- squats shouldn't hurt your knees, even at relatively high volume. My bet would be quad/IT band or calf tightness.

My knees used to be fine until I started squatting. After a few months I was getting pain in both knees like you describe. I didn't squat for months as a result. Once day I tried foam rolling my IT bands and there was an instant change. I foam roll before squatting and dead lifting every time now and I never get pain. You can get them on eBay for less than £10 so it has to be worth a try. It will be very painful at first as your legs will be very tight. After a few sessions you'll be able to roll on it with your entire bodyweight.

[smiffy180]

Some interesting stuff from my doctor today.
I dont think he lifts but knew his stuff.
suggested I wrap up over a knee brace (will knee sleeves be ok (sorry for hijack)) and if it continues he'll refer me to physio.
also the arch in my foot is almost non existent so I walk on the outside of my feet (hadn't even noticed until he pointed it out) and suggested I should get some insoles made for me to help this. The longer I leave it, the more knee pain I'll get.
So id suggest a visit to docs, see if they can help .

[deadmau5]

smiffy180 said:

Some interesting stuff from my doctor today.
I dont think he lifts but knew his stuff.
suggested I wrap up over a knee brace (will knee sleeves be ok (sorry for hijack)) and if it continues he'll refer me to physio.
also the arch in my foot is almost non existent so I walk on the outside of my feet (hadn't even noticed until he pointed it out) and suggested I should get some insoles made for me to help this. The longer I leave it, the more knee pain I'll get.
So id suggest a visit to docs, see if they can help .

Good choice! I wear orthotics. They are about £40 for both. I think the physio told me something like 70% of people pronate, 10% neutral and 20% supinate. Once you know what it is you'll always be looking at how people walk to check their gait .

[Sustanon400]

If your knees are giving you agro when squatting , why not try a different exercise like leg press ?