Knee Pain - Need some Advice

[Marcus]

So I've had some right knee issues ever since high school hockey... nothing ever officially diagnosed but pain mainly on the underside of knee cap if that makes sense.

Squats are nearly impossible at the moment, and I just took 5 days off entirely without too much improvement.

Need some advice on both movements to do in the meantime to work my way back up to squatting, or do people just suggest goin at it SUPER light?

Also, to at least continue to progress with aesthetic, are presses and extensions still a good idea? And if so, maybe more of a volume type routine?

Don't know... little lost now and just looking for feedback

 

[MindlessWork]

Have you seen an ortho to determine what is wrong?


I myself have had pain under the knee caps and they are floating as I've damaged the tendons and meniscus over the years playing sports. Squats are a killer for me and I have to use sleeves to keep the kneecaps in place.

 

[Morefyah]

I have been skating and snowboarding my whole life and never fucked myself up to bad.
About 10 years ago I completely blew my fucking knee out banging some chick. SRS..
I didn't have insurance at the time so no there was no MRI or surgery. I had to take a few years off from skating and snowboarding and wait for scar tissue to form. It's obviously still fucked but I can snowboard again but my days are much shorter now. I pretty much stopped skating altogether. It's the lateral movements that tweak it out. It still turns into a knot when bent in a catchers position and sometimes in cold weather I feel like an old man. No squats or deadlifts for me and no running outside or on the treadmill.
Though today I was banging 22 plates on the seated leg press 5X12. I still have strength in my bad knee and I feel like I'm in more control in the seated press position than having it on my shoulders.

 

[Marcus]

I have been skating and snowboarding my whole life and never fucked myself up to bad.
About 10 years ago I completely blew my fucking knee out banging some chick. SRS..
I didn't have insurance at the time so no there was no MRI or surgery. I had to take a few years off from skating and snowboarding and wait for scar tissue to form. It's obviously still fucked but I can snowboard again but my days are much shorter now. I pretty much stopped skating altogether. It's the lateral movements that tweak it out. It still turns into a knot when bent in a catchers position and sometimes in cold weather I feel like an old man. No squats or deadlifts for me and no running outside or on the treadmill.
Though today I was banging 22 plates on the seated leg press 5X12. I still have strength in my bad knee and I feel like I'm in more control in the seated press position than having it on my shoulders.

Exactly man. Ever since high school, snowboard days have included a LOT more breaks throughout the day. All in all shorter days at a time

I refuse to give up on squats and deads yet though. There has to be a way, right? In terms of aesthetic and thickness, are you really able to get big legs without these movements morefyah?

Have you seen an ortho to determine what is wrong?


I myself have had pain under the knee caps and they are floating as I've damaged the tendons and meniscus over the years playing sports. Squats are a killer for me and I have to use sleeves to keep the kneecaps in place.

Haven't for my knee. I wanna go to primary when I'm off this week and just ask for a shot in the knee or whatever. Honestly haven't looked into it. Just want the pain to go away

 

[Marcus]

@Docd187123 @Masters Power @Perrin Aybara @theprodgicalson
Any suggestions at all?

@Eman
I watched some of those vids from squat u that you suggested in PM. Tried rolling out the area a bit, and it has seemed to help. Also did that test for a grinding patella, and supposedly I have that... but come on now, wouldn't that shit hurt anyone?

Edit: @brutus79 i know you're training in recovery mode too. Any advice?

 

[MindlessWork]

Exactly man. Ever since high school, snowboard days have included a LOT more breaks throughout the day. All in all shorter days at a time

I refuse to give up on squats and deads yet though. There has to be a way, right? In terms of aesthetic and thickness, are you really able to get big legs without these movements morefyah?


Haven't for my knee. I wanna go to primary when I'm off this week and just ask for a shot in the knee or whatever. Honestly haven't looked into it. Just want the pain to go away

Good idea to get an examination done first though and then a course of treatment. That way you'l know exactly what is wrong and the best course of action to fix it.

 

[Morefyah]

Yeah I spoke with @brutus79 about it a little bit and suggested a few different kinds of knee braces. I know there are a ton of guys older then me power lifting and will prob squat and DL forever. I'm going to be 45 this year and I just can't risk fucking up my back and knees anymore. I work two jobs and I'm trying to pay off a house. Nah man just not worth it. I still want to be able to snowboard hike, and mountain bike when I'm 60.

 

[MindlessWork]

Yeah I spoke with @brutus79 about it a little bit and suggested a few different kinds of knee braces. I know there are a ton of guys older then me power lifting and will prob squat and DL forever. I'm going to be 45 this year and I just can't risk fucking up my back and knees anymore. I work two jobs and I'm trying to pay off a house. Nah man just not worth it. I still want to be able to snowboard hike, and mountain bike when I'm 60.

I hear you but Father Time isn't always so kind, but being blessed with good health is a good thing and I'd never want to squander it. I have elbow and knee sleeves that help and I'm still training at 53.

 

[Marcus]

Yeah I spoke with @brutus79 about it a little bit and suggested a few different kinds of knee braces. I know there are a ton of guys older then me power lifting and will prob squat and DL forever. I'm going to be 45 this year and I just can't risk fucking up my back and knees anymore. I work two jobs and I'm trying to pay off a house. Nah man just not worth it. I still want to be able to snowboard hike, and mountain bike when I'm 60.

I get you. What about leg aesthetic and thickness? Are you able to obtain it without the bigger movements? I know some are but I guess I'm skeptical

 

[MindlessWork]

I get you. What about leg aesthetic and thickness? Are you able to obtain it without the bigger movements? I know some are but I guess I'm skeptical

I use the leg press and squat machine as well as the smith machine for squats.

 

[Docd187123]

Voodoo floss in the interim and a sports doc physical long term.

Look up voodoo floss and Dr. Kelly Starrett on YouTube. #LifeChanging.

 

[Eman]

@Docd187123 @Masters Power @Perrin Aybara @theprodgicalson
Any suggestions at all?

@Eman
I watched some of those vids from squat u that you suggested in PM. Tried rolling out the area a bit, and it has seemed to help. Also did that test for a grinding patella, and supposedly I have that... but come on now, wouldn't that shit hurt anyone?

Edit: @brutus79 i know you're training in recovery mode too. Any advice?

Voodoo floss can be helpful too.

You're getting the grinding feeling? I kind of thought that test would hurt me too but it really didn't. It's not necessarily a conclusive test either I don't think but it might give you an idea of where to start.

I went to an ortho to double check everything was okay, got images taken and he said everything was fine. Next step was a physical therapist. It got me on the right track.

 

[Marcus]

Voodoo floss in the interim and a sports doc physical long term.

Look up voodoo floss and Dr. Kelly Starrett on YouTube. #LifeChanging.

Voodoo floss can be helpful too.

You're getting the grinding feeling? I kind of thought that test would hurt me too but it really didn't. It's not necessarily a conclusive test either I don't think but it might give you an idea of where to start.

I went to an ortho to double check everything was okay, got images taken and he said everything was fine. Next step was a physical therapist. It got me on the right track.

Yaa. Got the grinding.
On way to gym now. Gonna watch it. Be back

 

[Morefyah]

I think it's definitely possible.
I'd like to think me leg pressing a 1000lbs x 60 would be enough to tear a little muscle and form thicker denser growth. I also do the same rep range for leg extensions @ 275lbs
Seated and standing calf raises @ 150lbs
Also lying leg curls 110lbs. I think you can make up for not squatting and DL by adding more variation but still going as heavy as you can go. I just need to find other ways to work my core in the absence of the big two.

 

[Docd187123]

I think it's definitely possible.
I'd like to think me leg pressing a 1000lbs x 60 would be enough to tear a little muscle and form thicker denser growth. I also do the same rep range for leg extensions @ 275lbs
Seated and standing calf raises @ 150lbs
Also lying leg curls 110lbs. I think you can make up for not squatting and DL by adding more variation but still going as heavy as you can go. I just need to find other ways to work my core in the absence of the big two.

If pure aesthetics is your goal than you can tweak things to get that goal. If power, strength, athleticism, etc are even remote goals than nothing you can do machine wise will ever do what squats and deads can do.

 

[Evom1]

From personal experience.... Deep tissue massage on the entire lower body especially that nasty little guy called the TFL plus graston therapy

 

[Morefyah]

If pure aesthetics is your goal than you can tweak things to get that goal. If power, strength, athleticism, etc are even remote goals than nothing you can do machine wise will ever do what squats and deads can do.

I agree and it's especially important for fast twitch muscles, explosiveness and all out power.

 

[Perrin Aybara]

@Docd187123 @Masters Power @Perrin Aybara @theprodgicalson
Any suggestions at all?

@Eman
I watched some of those vids from squat u that you suggested in PM. Tried rolling out the area a bit, and it has seemed to help. Also did that test for a grinding patella, and supposedly I have that... but come on now, wouldn't that shit hurt anyone?

Edit: @brutus79 i know you're training in recovery mode too. Any advice?

Knee sleeves helped a lot with mine. HGH seemed to as well. Working on form with someone knowledgeable might help, too. Also voodoo floss.

 

[Marcus]

If pure aesthetics is your goal than you can tweak things to get that goal. If power, strength, athleticism, etc are even remote goals than nothing you can do machine wise will ever do what squats and deads can do.

Exactly, concerned about being well-rounded

Knee sleeves helped a lot with mine. HGH seemed to as well. Working on form with someone knowledgeable might help, too. Also voodoo floss.

Ya, I wear sleeves and it does help. Lowered my GH dosage cause I was worried about fluid retention in joints. Maybe I need to up it lol
I think form played a huge role in fucking it up. I've gotta work on my form

 

[Marcus]

So shit hurt like hell tonight even with deads... and I wasn't having trouble with them a week ago. 225 on the bar and hurt to pull on 2nd rep, super bad

Dad's an ER doc so I texted him, he said to keep off any movements that utilize it for 2 weeks and take Ibuprofen and naproxen when need. Swimming or stationary bike is the most he recommends at the moment. Then evaluate after that and start back slow

I'm thinking I should get a coach/trainer of some kind to work on form of all my movements like once a week for a month or 2 so this kinda shit doesn't happen again.

These all good ideas guys?