Knee Pain - Getting Worse over time
Hey, hoping you can help me here.
Starting feeling some knee pain coming up to an Oly meet at the end of June, aggravated a bit by running in vibrams on concrete.
July's plan was to squat a good bit (high bar, ass to grass). Knee pain has gotten worse over the two weeks of squatting (MWF, increasing by 2.5Kg each workout)
Took a few days off, have been working on foam rolling/icing but doesn't seem to be healing. Have been doing metcons this week and burpees set it off the most.
The pain is above the knee, on the bottom of the quad, very central, if slightly medial. The top of the knee cap is touch sensitive, and walking the pain is about 2" above the knee when I plant my foot.
I've also noted my hamstrings are weak, as I'm trying GHRs and about 3 is quite painful and I note DOMS in them.
Seeing PT after the weekend but wondering if there's any advice from the CA forum?
Probably some tendonitis there... likely aggravated by poor technique in either running and/or the frequency of squatting.
It would probably be a good idea to back off and do some some tissue work and possibly some heat there.
Also, maybe some isolation hamstring exercises for now once you back off so you can bring them back into balance. It's likely you may be doing your running/squatting with mostly quads which is throwing them for a loop with too much stress.
YOu got any vids of running or lifting form?
Foam roll the heck out of the inside, front, outside, and front-outside of your quad. Daily until this is resolved. Maybe also try getting a lacrosse ball up into your tensor fascia latae on that side as well. See if that helps, it just helped me to get rid of my right knee pain.
Thanks for the responses so far. I'm sure there's a lot of technical errors in my lifts and squatting, not sure about running but then again I've never had a coach look at it so it's prob off as well.
Here's some lifts before I competed last
Have limited access to coaches here, Greg E is over in Oct for a seminar though so that should help.
I have the same problem here with the sore knees. Mine I believe was due to some poor form and my knees would turn in a bit on the way out of the hole (I thought I was doing good till I really watched some vids of myself from front on), weak glute medius adding to the rotation of the knees as mentioned before (both diagnosed by a Physio) and to top it all off, high volume. In-fact I went from a max of 25-30 squats a week total as I only power cleaned power snatched, to hitting over 50 a day, if you include the start positions which are not squat depth but still pretty low for me, anyway.
The way to recovery, which by the way diagnosis was 2 weeks ago, was rest for 2 weeks. When standing, Glute Medius activation drills, clinch the butt checks while standing etc. and I have been doing some GHD raises and basically anything that gets the butt activated.
I started Squatting again 2 days ago, really working on getting the glutes to activate and knees over the toes. Took the day off yesterday and went at front squats today starting off cautiously, getting heavier for doubles and ended up setting a new PR! 4 hours later, Tired but no pain as yet.
Going to have a look at better programming with the coach.
Oh yeah don't forget the flexibility. It wasn't my issue as I am pretty darn flexible but, it was the first thing the Physio asked about
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