I’m currently 3 and a bit cycles into Beefcake. Just come off a de-load week, first day back was squat. I still get exited to dive back in after a light week but on my first set got a bastard of a pain behind my right knee cap probably at about 3/4 depth… lightened the load, did a bit more stretching but nope. Feels fine normally but add weight and it screams at me.
Thats the sob story anyway…
I want to carry on the cycle but could do with some recommendations to swap out the squat for a few weeks, give it chance to heal up.
I know with all my knee strains not a lot worked but a list of stuff that did is:
- Banded Hamstring curls
- Stretching/soft tissue work on hips, calves, hamstrings, quads
- Joint mobilizations from Becoming a Supple Leopard
- Cutting down on jumps
- Warming up knees
- Knee sleeves
- Single leg work
- Stationary bike/prowler/sled
- Voodoo flossing
- Not focusing on the squat. This allowed me to heal up and not be mad my squat wasn’t moving. If it doesn’t hurt, train it stupid light and don’t push.
- ATG accessory work
I’m thinking similar, drop the squat for the rest of the cycle, use that day for leg mobility, I know my ankles need a lot of work too so probably a good idea. Follow that up with some light squats, up the weight each week, see how I get on.
Thanks fella. Appreciate the tips.
Assuming backwards sled drags don’t aggravate the injury, you could probably throw those in to get a pump in the quad and blood in the knee (starting light). That would probably be a good thing to throw in with the leg mobility work. If that pain continues for a long time, going to a doctor or physical therapist is the next move.
When I tore my hamstring and couldn’t squat, I asked myself “What Would Bruce Randall Do”
The answer was good mornings
So that’s what I did
BBB Beefcake with good mornings would be incredibly anabolic