Hey guys, I've been squatting for a while and I've recently sustained a knee injury on my right knee. I don't know what it is exactly but I know that it hurts when I bend it (Squat) and when I flex my leg out straight.
Do you guys have any advice on how I should treat this? I definitely want to squat again... I can barely do bodyweight squats without hurting at all currently.
Check out Kelly Starrett's blog post about knee tracking and stairs, its a fairly recent post.
Also, Boyle's joint by joint approach disctates that it is most likely either your ankle mobility or hip mobility. Either way, the pain is not associated with the knee but somewhere else. Film your squat and link it...
how long ago did you hurt it?? give it a few days / a week to get better... then try gently easing into things. if you still get stabby pains and / or weakness / instability then go see a doc and try and persuade them to give you an MRI so they can see if there is any soft tissue / bone damage.
you might have pulled / strained something a bit in which case hopefully it will come right. if it doesn't come right then things might be more serious, though.
Well its in the middle part of the knee (the right knee), and the pain is on the right side as well. It doesn't look swollen and the pain is bearable but definitely uncomfortable when I squat. I have no pain when I'm sitting down though
I've noticed it since last monday...which was 1 week and 3 days ago...so I'm hoping to rest for at most another 1 or 2 weeks? Really hope it'll be alright...
knees coming past / in front of your toes isn't a problem. oly lifters do this all the time. your knees will come forwards as much as they need in order to keep you balanced. that is ok.
what is important, though, is that your knees get pushed out to the sides over your ankles instead of caving inwards.
take some vids of your squat. try and get front on and side on if possible. that way we can really see what your knees are up to.
i'm still worried about your knee pain when you do step-ups, though. if it were knee pain only when you were squatting then it would be more likely that something is seriously off with your squat form... still, you might have strained something a bit, i guess...
Yeah I think it's better to aim for your knees to travel not in line with the toes, but further out the the side of the feet. Doing this while walking up stairs helps to.
And as you say Alexus the knees can come forward over beyond the toes. I think once your knees are travelling in a healthy path, the most important thing is to focus on keeping a good back position. Focus on keeping the thoracic spine erect and strong, for example.
This video is helpful (Ithink someone above has already mentioned it). Well worth a watch: