T Nation

No Squats, Alternative Leg Work?


#1

So for a good few weeks now, I've been having some trouble with squatting and knee pain - so whilst I take an extended break from squats, I was planning on adding in heavy GMs as an alternative...

Does anyone have any decent suggestions?

I was thinking on concentrating on my dead/ bench whilst squatting was out too..


#2

That's probably a wise idea if your knee pain is coming from a muscle imbalance. The "Deadlift vs Goodmorning weight" thread had some good exercise ideas. I tried the giant cambered bar GM both close and sumo stance and it was awesome (chain suspended). I prefer chain suspended or to/from pins just to reduce injury risk when reversing in the hole.

Is this going to be your main movement?

Maybe also consider heavy walking lunges to build glutes and adductors if your knee pain is actually caused by an imbalance (take a long step).


#3

Im not sure what it is at the minute - it was suggested as tendonitis..

I have been working on a day for each movement with associated accessory stuff - so the GMs would replace squats on the 'squat' day...

Although I am not so sure going forward what I am going to do, just trying to get some ideas together. I may try some light lunges etc to see how the knee reacts to those.

Thanks


#4

Have you tried box squats with a heavy emphasis on sitting back (keeping your shins perpendicular to the ground or even further back). If you find yourself plopping on the box I suggest raising the box height and working the height down rather than working the weight up.

I would be sure if it's possible to include at least some sort of squat variation just to keep the movement pattern grooved.

Can you squat your own bodyweight without knee pain? You might even want to do some really light form work with the bar if possible.


#5

Have you tried box squats with a heavy emphasis on sitting back (keeping your shins perpendicular to the ground or even further back). If you find yourself plopping on the box I suggest raising the box height and working the height down rather than working the weight up.

I would be sure if it's possible to include at least some sort of squat variation just to keep the movement pattern grooved.

Can you squat your own bodyweight without knee pain? You might even want to do some really light form work with the bar if possible.


#6

Everything I have tried so far gives some pain - once I have the meet done (1.5 weeks) then i will try a few other variations to see if I can keep the movement ticking over.


#7

before you squat have you tried rolling calves? It could be tight calf muscels placing stress on the knee joint?


#8

I do normally do a full body foam roll - I will pay particular attention to my calves next time and see if I get any benfit!

Thanks


#9

hey mate just stumbled upon some videos from mobility wod.

episodes :

163 , 193, 253 and 298 are all on knee pain.

when youve got the time definitly check them out. Hope that helps


#10

cheers for pointing those out! will have a butchers!


#11

Box squats dude, do them right and you shouldnt have knee pain.


#12

Also need to ice your knees


#13

I find a wider stance hurts the knees less. I recently moved my stance back in and am experiencing a lot more cracking/pain myself. Also, this goes without saying, but make sure your knees are tracking properly throughout your squat, especially in the hole.


#14

Also to answer your question, I'd say do goodmornings with a considerable (yet comfortable for your knees) amount of knee bend. Since your goal is to still train the squat, I'd say its a good idea to keep your movements as 'squat-like' as possible.