Training & Nutrition - Knees

OK, so I thought squats were a good idea. Now the knee problems. So I was doing 20 reps at 5 sets but no pain until the next day. Now my right lower outside knee hurts sometimes when putting pressure on it. It hurts to climb hills. It doesn't hurt to walk or move around though if I put extra pressure on it it might twinge a little. I'm taking ibuprofin and doing the ice/heat thing in the evenings and have needless to say stopped doing squats. Now the question is, has anyone out there had this issue and how long did it take to heal. I don't think just riding my bike did it - I've been doing roughly the same weekly mileage for two years now and lately just easy base mileage..... Any thoughts?

Just one,
stop doing what hurts and see a Doctor.
When the Doc says it's ok to exercise, start with your Vastus Medialus.

Yeah, I used to have that problem. Good to see you've quit the squats.

You may want to consider looking at your form a bit. If you could turn your knees in a little more while riding, it will take a lot of the stress off the outside of the knees. If you look at a lot of the pros, they almost look like they're knocking their knees together when they're riding.

You may want to consider also strengthening the knees a bit by doing the inner/outer thigh machine (adductor/abductor machine), as well as the quad extension and hamstring (leg flexion) machines. All these machines will work to strengthen the muscles around the knees, which will make your knees stronger in the long run.

It took about a year for me to recover, but everyone's different. You may want to see your doctor and get a referral to a sports medicine doctor and/or a physical therapist. They can help you get back to form.

My 2 cents...

Koffee

Thanks. Man, I don't want to have to abandon my training program. This really sucks. It only hurts at certain times and I figure, I'll stay off the bike 3-4 days and then go for an easy ride, see how it goes. If it still hurts I'll see if I can get to see a sports doctor. I was having a great winter base training time and now this. My riding habits have not changed much, just the heavy squats. Damn. In trying to improve my climbing and sprinting, I may have screwed myself.

I just discussed this issue with the rehab trainer at my gym. I have chrondomylacia in both knees. She trained me to use the leg extension machine in a manner that didn't bother my knees. But I keep reading about how much better squats and lunges are for skiing and biking because they're considered functional exercises.

In Sept. I was rehabing my elbow and the pt told me that he would never recommend leg extensions for someone with my kind of knee problems. So I quit doing them and changed to squats and lunges.

When I started skiing this winter I was miserable. I just did not have the strength, power and muscle endurance that I usually have.

The rehab trainer said that because squats and lunges work multi muscle groups that the quads do not get zeroed in on as much. She assured me that the leg extension machine was ok as long as I didn't feel pain. BTW, she taught me to set the machine so that I don't go higher than 90 degrees and any lower than 40 degrees.

When I do squats and lunges I always use a fit ball placed on the wall behind me (recommended by the trainer). This way my knees are aligned properly and the quads set in the right position.

I hurt my knee on my last day of skiing a few weeks ago. I did hike everyday but I made sure to keep it iced, after a few days I began light stretching. Now its fine but had it continued to bother me I would have seen the ortho.

It's amazing how quickly and simply you can mess up your knees. So learn good form and training practices and your knees will thank you.

Kathi

Don't know if this applies to your situation, but I've always been told never do deep squats (upper legs parallel to floor), especially if you're lifting heavy. If you want to strengthen your power column, best to stick with half-squats and dead lifts.

Hi Flyfisher,
I think you where over loading your legs why are you doing 5/sets at 20 reps thats alot. No wonder your knees hurt. Have you tried the leg press and lying curls at least there asissted movements less presure on the knees and your still working your hamstrings.

Later,
Robin