Pain in knee warming up for squats

frankz2

frankz2

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So, hopefully some of the experts on here can help me out.

Went in this morning for squat day and began with my normal warm up. When I began body weight squats, i felt a twinge and some slight pain in the outter, rear tendon of my left knee. Took a step back, stretched, biked then tried again and still pain. Scared me enough that I packed my bag and figured I'd live to fight another day.

With that said, i seem to get injured regularly every 6-8 months when I'm training hard and the mental fatigue of these constant setbacks in growing to be too much. Am i being sissy or is there legitimate reason for concern/how can I help loosen up my knee area more effectively?
 
TheMovement

TheMovement

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Whats your WarmUp routine consist of? Do you ever do stick or foam roller work? Stretching isnt bad but unless done religiously its easy to overlook subtle changes over time. With so many other options available I wont say up and leaving the gym was the best idea, hence you said it was a slight twinge. Now that its over, and all said and done go ahead and rest the sucker and ace wrap it and see what becomes of it next time. If ya still have pain with BW exercises then it can warrant getting looked into further.

I personally like the Worlds Greatest Stretch followed by some simple Foam roll work before squatting but its a routine I do often so its natural.

Ice, Rest, and Wrap. Hope ya recover soon.
 
goodvibes

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Had moments like that on my knee but coming back a week later after a good rest and stair work helps out
 
frankz2

frankz2

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Whats your WarmUp routine consist of? Do you ever do stick or foam roller work? Stretching isnt bad but unless done religiously its easy to overlook subtle changes over time. With so many other options available I wont say up and leaving the gym was the best idea, hence you said it was a slight twinge. Now that its over, and all said and done go ahead and rest the sucker and ace wrap it and see what becomes of it next time. If ya still have pain with BW exercises then it can warrant getting looked into further. I personally like the Worlds Greatest Stretch followed by some simple Foam roll work before squatting but its a routine I do often so its natural. Ice, Rest, and Wrap. Hope ya recover soon.
Warm up routine has always been static stretching with a few dynamic movements and body weight exercises to loosen up. I've always used foam rolling as a responsive effort when DOMS set in or if I am already sore, but never ahead of time when not sore.

Leaving was the easy way out as I have continued to think about it today, just so leery of injuries and suffering a setback.

I know correlation doesn't equal causation, but I've noticed that these injuries and concerns always rise after upping volume to hitting everything twice a week. Its almost a cycle where I work into high volume, feel good for 1-2 months, then get aches and pains and seem to break down. Is there any validity to believing I just don't respond well to training twice a week or would it be more a result of improper prep and care to sustain higher volume efforts. Nutrition has been fine as I've actually been up about a pound and a quarter since switching protocol, so I'm eating enough.
 
kBrown

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I always recommend time off with pain
Take a recovery week then find leg exercises that do not result in pain work on those for a bit
 
frankz2

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I always recommend time off with pain Take a recovery week then find leg exercises that do not result in pain work on those for a bit
Decided at the very least the rest of the week will be a de load with plenty of active recovery then possibly a retool of my programming.
 

bioboy88

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Sometimes just a few days (or weeks) of good rest can help. Once I had to consult a specialist because of joint pain, and he said that it could be caused with unhealthy eating patterns.
 

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