T Nation

More Knee Issues...


So I’m pretty sure i am knock kneed. Don’t really care how it looks to be honest haha but for the past 6 months I’ve started to have knee problems when i lift. I really like to clean, snatch, squat, DL, etc as well. I went to a PT a couple months back and he suggested I do some basic stretching because he exclaimed “I think you might be the tightest patient I have ever had.” Now if I was a woman hearing that from my gyno i’d probably ask for a high-5 but he wasn’t and im not a girl.

He had me do:
1)standing quad stretch
2)standing hamstring stretch
3)push against the wall calf stretch.

Only problem is my knee pain is still here now.

1)A dull pain and just discomfort on inside part of knee
2)a tight kind of pain just above the knee
3)pain right below knee
4)and sometimes there’ll be clicking on outer of right knee

While I lift I feel fine. Its just right after my knees feel really strange. I have been foam rolling everything for about a week now and still stretching hard. Im only 21 and I am so tired of this annoying problem holding me back because i’m scared my knees will explode or something! Is there some kind of stretching or strengthening that is out of whack on me. Any advice is greatly appreciated guys.

I have the exact same type of quads–very strong with a developed VMO. These type of quads pull a lot at their attachment sites, and that can cause pain. Be patient and keep foam rolling and stretching. I am extremely quad dominant so training my glutes has become my main focus. I’m trying to develop glute dominance to offset my overactive quads.

[quote]smallmike wrote:
I have the exact same type of quads–very strong with a developed VMO. These type of quads pull a lot at their attachment sites, and that can cause pain. Be patient and keep foam rolling and stretching. I am extremely quad dominant so training my glutes has become my main focus. I’m trying to develop glute dominance to offset my overactive quads.[/quote]

Oh i don’t entirely know where the vmo muscles even are just that they are around the knee?? Yea my physical therapist said they were real tight. Any particular kind of foam rolling that will work best right near the attachment sites? perhaps a tennis ball? Whenever I am doing any static quad stretching I feel a very strong pull right above the knees. I’ve also just started doing a lot of glute work based around Bret Contreras’ articles.

[quote]andrewk369 wrote:

[quote]smallmike wrote:
I have the exact same type of quads–very strong with a developed VMO. These type of quads pull a lot at their attachment sites, and that can cause pain. Be patient and keep foam rolling and stretching. I am extremely quad dominant so training my glutes has become my main focus. I’m trying to develop glute dominance to offset my overactive quads.[/quote]

Oh i don’t entirely know where the vmo muscles even are just that they are around the knee?? Yea my physical therapist said they were real tight. Any particular kind of foam rolling that will work best right near the attachment sites? perhaps a tennis ball? Whenever I am doing any static quad stretching I feel a very strong pull right above the knees. I’ve also just started doing a lot of glute work based around Bret Contreras’ articles.[/quote]

Smallmike is right regarding the foam rolling and stretching. If you can afford it going to see a massage specialist may assist you. From my experience foam rolling is really good (I do it most days), but it’s limited compared to a good set of hands.

ok thanks again for the responses guys. would it be worth my time to invest in some oly lifting shoes? Don’t really feel like dropping $100 on them if they wouldn’t really help the knee situation haha.

[quote]andrewk369 wrote:
ok thanks again for the responses guys. would it be worth my time to invest in some oly lifting shoes? Don’t really feel like dropping $100 on them if they wouldn’t really help the knee situation haha. [/quote]

Olympic lifting shoes would shift emphasis to the quads and exacerbate your problem. I’d try to keep my heels flat to get the glutes involved.

[quote]

Olympic lifting shoes would shift emphasis to the quads and exacerbate your problem. I’d try to keep my heels flat to get the glutes involved.[/quote]

(facepalm) duh don’t know what I was thinking there. Sweet Ill just keep rolling those bastards out. anything I should focus on more while lifting considering the knock knees? aka wider stance, closer stance? etc.

Are you foam rolling your IT band regularly? Has made massive improvements to my knee health. Also using a tennis ball to roll close to / around the vmo.

I had some knee issues too before, started doing hams more and they went away.