Squat shoes to help with mobility related knee pain

[Evom1]

I'm considering either getting a pair of squat shoes or a prime fitness squat wedge. I've suffered from knee pain for a while and I am consistently working on ankle and hip mobility.

I'm wondering if this would be a wise choice to allow me to train legs harder with less pain and risk of injury? I will of course still work on mobility. I'm a bodybuilder, not an Olympic lifter so my main concern is mass. If I put my heels on 10lb plates it does make a big difference. I currently train in Ryder wear with custom orthotics inside.

 

[franchise24]

I'm considering either getting a pair of squat shoes or a prime fitness squat wedge. I've suffered from knee pain for a while and I am consistently working on ankle and hip mobility.

I'm wondering if this would be a wise choice to allow me to train legs harder with less pain and risk of injury? I will of course still work on mobility. I'm a bodybuilder, not an Olympic lifter so my main concern is mass. If I put my heels on 10lb plates it does make a big difference. I currently train in Ryder wear with custom orthotics inside.

My opinion only. If you can I would first switch from free squats to box squats. Learn to perform those properly. Then as the pain goes away. Go back to free squatting. Record analyze your form/technique. See if your knees are going to far past your toes, or if your knees are tracking the way they should be.

Definitely see an doctor to see if there is any structural damage to the knee. @Docd187123 @Perrin Aybara @RodgerThat @theprodgicalson. Can offer more advice on this as well.

 

[Perrin Aybara]

I squat low bar most of the time and I've got pretty good hip and ankle mobility. Never had any need for Olympic shoes. There's a few guys around here that use them, but I can't think of who off the top of my head.

 

[franchise24]

I squat low bar most of the time and I've got pretty good hip and ankle mobility. Never had any need for Olympic shoes. There's a few guys around here that use them, but I can't think of who off the top of my head.

I use them but if he decides to use them and he's squatting if will have to be mindful that the higher the heel the more forward his knees will go. Unless he widens is stance and if is hips can't take the wider stance then he has another set of issues. Box squat with Oly shoes either .5-.6 heel height or the .75 heel hight will help him get a more vertical shin position. This is what helped me and it fixed the knee issues I was having.

 

[RodgerThat]

I'm considering either getting a pair of squat shoes or a prime fitness squat wedge. I've suffered from knee pain for a while and I am consistently working on ankle and hip mobility.

I'm wondering if this would be a wise choice to allow me to train legs harder with less pain and risk of injury? I will of course still work on mobility. I'm a bodybuilder, not an Olympic lifter so my main concern is mass. If I put my heels on 10lb plates it does make a big difference. I currently train in Ryder wear with custom orthotics inside.

Knee pain while squatting is largely due to imbalances I would go to square one and work on stabilization then flexibility and finding your weaknesses. After you've spent sometime getting that done work through your ROM on box squats without knee pain.

 

[Evom1]

Thanks for all the replies guys! I'll try to address everything

Yes I entirely agree on the mobility work being key. I've been doing some stuff but if anyone has any extra suggestions I'm very open to it.

I have always used a wider stance due to a curve in my lumbar spine, it just never seemed like I could squat with a closet stance and keep my back flat.

Structural damage is possible. I don't have insurance so regular MD is out of the question for now. I dealt with patellar tendon pain for about 6 months before I injured it. Leg pressing on a crappy machine that the sled wiggles on, moderate weight going slow...heard a big pop and racked it. Had a couple friends who are a chiropractor and the other a PT check it out and they didn't think it was a fully torn acl, but I couldn't afford an MRI. I spent about 10weeks just doing the rehab exercises for it. But still have issues. For instance a leg extension is an impossible exercise. I just hate not training legs. I started back with hack squats for 4 weeks and then went on to try back squats.

 

[theprodgicalson]

Thanks for all the replies guys! I'll try to address everything

Yes I entirely agree on the mobility work being key. I've been doing some stuff but if anyone has any extra suggestions I'm very open to it.

I have always used a wider stance due to a curve in my lumbar spine, it just never seemed like I could squat with a closet stance and keep my back flat.

Structural damage is possible. I don't have insurance so regular MD is out of the question for now. I dealt with patellar tendon pain for about 6 months before I injured it. Leg pressing on a crappy machine that the sled wiggles on, moderate weight going slow...heard a big pop and racked it. Had a couple friends who are a chiropractor and the other a PT check it out and they didn't think it was a fully torn acl, but I couldn't afford an MRI. I spent about 10weeks just doing the rehab exercises for it. But still have issues. For instance a leg extension is an impossible exercise. I just hate not training legs. I started back with hack squats for 4 weeks and then went on to try back squats.

Firstly and foremost, if youre having knee pain, DITCH THE LEG EXTENSIONS! those are horrendous for bad knees. Second, i know a few guys that had to ditch Oly Shoes to squat in because they caused them knee pain. i would stick with a pair of flats for now.

You could do Front Squats or Goblet Squats if you have some heavy KB/DB. they light up your quads. not sure if you have heard of belts squats or have a belt squat machine, but those are a great option. you could also make your own with a dip belt and some boxes like the picture below.

or you could rig something up with a landmine and dip belt. i would use 25

or do this

Hip mobilty/warm up stuff
Frog Stretch. start with your legs close. sit back for 60seconds and let your hips/adductors/abductors get streched. every set work your way to a wider stance. dont go above a 7-8 on the pain scale. doing these super wide can be painful if you have tight hips. once you reach about a 7-8 on the pain scale do a 3 sets 60 seconds there.


Cossack Squats 3 sets 15 reps

 

[Evom1]

DITCH THE LEG EXTENSIONS

Thank you!! I will absolutely start on those mobility exercises. I was using the leg extension for reference. I do not do those anymore. Those and front squats seem to be my worst enemy. Goblet squats work well for me tho.

 

[theprodgicalson]

Thank you!! I will absolutely start on those mobility exercises. I was using the leg extension for reference. I do not do those anymore. Those and front squats seem to be my worst enemy. Goblet squats work well for me tho.

then i would do goblets as heavy as you can for as many reps as you can. also, give the belt squats a try man. i cant tell you enough about how good they are.

 

[Evom1]

then i would do goblets as heavy as you can for as many reps as you can. also, give the belt squats a try man. i cant tell you enough about how good they are.

I definitely will. My gym doesn't have two equal height benches but I could do them with the landmine. I'm over 6' so I'd have plenty of range of motion

 

[miketee]

If your knees hurt, take them out of the equation. Don’t go ATG! It places unnecessary stress on your knees. Start with doing box squats AT PARALLEL for a couple months. An 18” box is perfect for my 6’1” frame but everyone is different. If that’s too high for you, grab a 12” box and place a couple plates on it. After a couple months, your knees will heal and you can take it an inch or two lower. Sure ATG makes for a great Instagram photo, but it’s not worth it in the long run!

 

[Evom1]

If your knees hurt, take them out of the equation. Don’t go ATG! It places unnecessary stress on your knees. Start with doing box squats AT PARALLEL for a couple months. An 18” box is perfect for my 6’1” frame but everyone is different. If that’s too high for you, grab a 12” box and place a couple plates on it. After a couple months, your knees will heal and you can take it an inch or two lower. Sure ATG makes for a great Instagram photo, but it’s not worth it in the long run!

Oh I definitely don't go atg ever. I go to parallel or just shy to keep tension on quads

 

[miketee]

Interesting. I’m sure your form is on point. I powerlifted for 10 years and did thousands of squats... all wrong. I never broke at the hips at the start. I would begin by bending my knees. Towards the tail end of that decade I started experiencing knee pain. After a decade off, I did a lot of research on form and worked on it. I no longer feel it at all in the knees. I’m not pushing nearly half the weight as I used to though. I’ll re-evaluate in a year when I’m bending bars again.

 

[Evom1]

Interesting. I’m sure your form is on point. I powerlifted for 10 years and did thousands of squats... all wrong. I never broke at the hips at the start. I would begin by bending my knees. Towards the tail end of that decade I started experiencing knee pain. After a decade off, I did a lot of research on form and worked on it. I no longer feel it at all in the knees. I’m not pushing nearly half the weight as I used to though. I’ll re-evaluate in a year when I’m bending bars again.

I'm sure as most, my form could always be better. I am by no means an elite lifter and am always open to input from others.

 

[miketee]

Next time you squat take videos from behind, side, and inbetween those 2.

 

[Evom1]

Next time you squat take videos from behind, side, and inbetween those 2.

I actually do that pretty regularly so I can monitor what I'm doing and have some of my friends check them out. I'd post them up here, but I prefer to be a little cautious considering the main context of this site, I'm sure you understand

 

[miketee]

Yea don’t post unless you have geotracking disabled and can hide your face. Be aware of any mirrors as well.