[christopher]

Hey guys, (gals)...I'm tall...6'5 and am havin some bad pain in my knees from squats....Been goin rather heavy and intense....I am allergic to asprin/ibeuprophen, so unless an alternate anti-inflammatory is available, i'm outta luck there....

I have never wrapped my knees, and I use 10lb plates under my heels to keep the stress off my low back/hip flexors....

My knees are hurtin bad enough to merit discontinuining the exercise, but I dont want to....

any advice appreciated....

[guyfromkop2]

Originally Posted by christopher

I have never wrapped my knees, and I use 10lb plates under my heels to keep the stress off my low back/hip flexors....

that's the reason right there, take the plates out and squat right, most likely your heels are up and you're squatting with a close stance, with that being said i'm assuming your knees are going out past your toes which is causing extra strain on your knees. anyone that told you to put plates under your heels should be shot

[christopher]

Originally Posted by guyfromkop2

that's the reason right there, take the plates out and squat right, most likely your heels are up and you're squatting with a close stance, with that being said i'm assuming your knees are going out past your toes which is causing extra strain on your knees. anyone that told you to put plates under your heels should be shot

Damn, excution....?

I am using a wide stance...I forgot to add that I was doin lunges also and have already discontinued them....I was careful to keep my knees behind in the motion (lunges)....

For my squats, I use the smith machine and make it a point to have my feet forward and lean back into the exercise...do ya still think its the same cause (the plates)??
Thankx

[guyfromkop2]

it's the plates and smith machine. get under a real bar and throw the plates away, what kind of shoes do you squat in?

[TarHeelTrainer]

Christopher,
Without actually seeing your technique it is difficult to assess. Guy is right, though, ditch the plates under your heels. That will make your calves tight and lead to more problems. By any chance, do you have fallen/weak arches?

Here's a couple things to try next time you squat:
1. Ditch the plates and smith machine.
2. Stretch your calves out daily (both knee straight and knee bent).
3. Make sure your knees stay behind your toes.
4. Try to slightly supinate you feet (roll to the outside of your foot) and see if that makes any difference.

[christopher]

Originally Posted by guyfromkop2

it's the plates and smith machine. get under a real bar and throw the plates away, what kind of shoes do you squat in?

I have no choice but to use the smith machine...I ve had a few shoulder surgeries, so ....well thats explanation in itself....

I also had a broken leg and my one leg is shorter than the other by 1 1/2".....I squat in tennis shoes....with an insert in the right show to make up some of the discrepency....

I was having some extreme low back pain, so my chiropractor suggested the plates to take the stress off my low back/hip flexors....Plus, i was using some ab exercises that targeted hip flexors.....

The smith isnt a "real" bar..., I know, but its what I can do now after my surgeries...

[christopher]

Originally Posted by TarHeelTrainer

Christopher,
Without actually seeing your technique it is difficult to assess. Guy is right, though, ditch the plates under your heels. That will make your calves tight and lead to more problems. By any chance, do you have fallen/weak arches?


Here's a couple things to try next time you squat:
1. Ditch the plates and smith machine.
2. Stretch your calves out daily (both knee straight and knee bent).
3. Make sure your knees stay behind your toes.
4. Try to slightly supinate you feet (roll to the outside of your foot) and see if that makes any difference.

Always have had trouble with my heels/feet...In high school. I could barely run after a while because of it...
Thankx for the advice....

[TarHeelTrainer]

Christopher,
That is what I suspected. Everyone just assumes that back problems are caused by your back and knee problems are caused by your knees. Often times its when other joints are out of whack that compensation injuries occur. Do yourself a HUGE favor and find a podiatrist and have him make you athletic orthotics. They might hurt in the beginning but you'll be much happier and healthier in the long run.

I will never say a doctor (or chiropractor, in this case) is wrong, but you may want to find one who understands exercise a little better. Plates under your heels like that will just make your situation worse. Now your calves are tighter AND stronger putting even more stress on your knees.

If you do have shoulder problems with squats then try different techniques (zercher, front, sumo) to see if any are easier on the shoulder.

Stretch your calves and use a foam roller and get some orthotics and you should be hitting the weights hard again soon. Give CissusRx by USPLabs a shot if you haven't already. Many people, including myself, have experienced great pain relief from this product. Good luck.

[christopher]

Originally Posted by TarHeelTrainer

Christopher,
That is what I suspected. Everyone just assumes that back problems are caused by your back and knee problems are caused by your knees. Often times its when other joints are out of whack that compensation injuries occur. Do yourself a HUGE favor and find a podiatrist and have him make you athletic orthotics. They might hurt in the beginning but you'll be much happier and healthier in the long run.

I will never say a doctor (or chiropractor, in this case) is wrong, but you may want to find one who understands exercise a little better. Plates under your heels like that will just make your situation worse. Now your calves are tighter AND stronger putting even more stress on your knees.

If you do have shoulder problems with squats then try different techniques (zercher, front, sumo) to see if any are easier on the shoulder.

Stretch your calves and use a foam roller and get some orthotics and you should be hitting the weights hard again soon. Give CissusRx by USPLabs a shot if you haven't already. Many people, including myself, have experienced great pain relief from this product. Good luck.

thankx for the reply....good stuff there...

I do have orthotics, yet I only wear the right one due to me leg lenght discrepency....I can bring myself to wear an orthotic shoe...I need an inch on the right sole.....It looks awful....

I assume CissusRX is an anti-inflammatory...I'll google it to find out...

Again, thankx for the advice....

[christopher]

I forgot to ask, should I be wrappin my knees...? or does this just make them "dependent" on the extra support and essentially weaker...?

Thankx

[guyfromkop2]

Originally Posted by christopher

I forgot to ask, should I be wrappin my knees...? or does this just make them "dependent" on the extra support and essentially weaker...?

Thankx

wrap em, and if you dont want the extra lbs otu of the wraps, get yourself a pair of rehband knee sleeves

[christopher]

Originally Posted by guyfromkop2

wrap em, and if you dont want the extra lbs otu of the wraps, get yourself a pair of rehband knee sleeves

Thankx man...I checked out the sleeves....curious though, which one is more effective, the sleeves or the wraps...?

And does it matter what kind of wraps...?

[christopher]

Originally Posted by christopher

Thankx man...I checked out the sleeves....curious though, which one is more effective, the sleeves or the wraps...?

And does it matter what kind of wraps...?

or is this product better...?

The Lift Patellar Tendon Sleeve at AllegroMedical.com

I dont know how to make a link live in here....

EDIT: ok ,yes I do...

[TarHeelTrainer]

Flip through the phone book and find a shoe store that will customize shoes for you. In my area, we have Fleet Feet, New Balance, etc. They will do a full gait and postural analysis and build a shoe to fit your foot. A friend of mine has the exact same problem as you are describing and he got New Balance to fit him (his left leg is an 3/4 inch shorter). His shoes look right off the shelf and you'd never know the difference. They also cost about the same as a regular pair of upper-end NB shoes too (~$180) but he said its worth every penny.

Cissus is much more than just the run-of-the-mill anti-inflamatory. You'll find lots of discussions about it all over this site. Many people have logged their experiences with it and most report good results. They have halted production on it due to reformulation so many stocked up so it might be a little more challenging to find on the web. Just google or froogle it and you should find some.

As for knee wraps, I'm not a huge fan but when it come right down to it its either no squats or wraps. Do what keeps you squatting. Do light weights without wraps then wrap up for big lifts. Hopefully, if you can get the feet/leg thing straightened out you wont have knee problems anymore and wont need the wraps. Don't forget to stretch out your calves daily!

[guyfromkop2]

get the sleeves, i've never heard of those other ones you linked too. go with rehband. they are expensive but worth it, i have a pair and they're great, any knee pain i used to have is gone. knee wraps are good, but you really have to sit back into the squat in order for you to hit depth and they are more for competing. just measure your knee and order the size below whatever your knee diameter is. you'll get good compression and they will keep your knees warm and pain free.

[guyfromkop2]

and i forgot to add, unless you're squatting over 400lbs no need for wraps

[TarHeelTrainer]

At 6'5", do you also have Osgood-Schlatter's Disease and forgot to mention it?

[christopher]

Originally Posted by TarHeelTrainer

At 6'5", do you also have Osgood-Schlatter's Disease and forgot to mention it?

dont know what that is...I'll have to google it....