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Exercises Movements, technique & proper execution

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Old 02-28-2007, 10:26 PM   #1
John Booda
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I am a very new CFer and I have been experiencing pain in my kneees while squating.

Is kneee pain common in the early stages for most people due to weak knees? Or is this just prove weak technique on my part?

Thanks for the help all.

JB
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Old 02-28-2007, 11:24 PM   #2
David Werner
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It's almost certainly a technique problem, squats done properly are generally well tolerated even by folks with serious knee issues. Poor squats on the other hand, can cause knee issues.

Do you have access to a coach?

Dave Werner
Crossfit North
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Old 03-01-2007, 06:34 AM   #3
John Booda
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Unfortunately, no, not at the moment. Are there videos that detail proper placement for squats?

Currently, I have been doing Tabata squats, both weighted and free.
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Old 03-01-2007, 09:15 AM   #4
Nick Cruz
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See the exercise section of the website. There are a ton of videos detailing the squat and its proper form. Check out some of the back issues of the crossfit Journal and of course, get yourself a copy of Mark Rippetoe's "Starting Strength" It is priceless!
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Old 03-01-2007, 09:40 AM   #5
Chris Crook
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This video is pretty good. This is also a Crossfit affiliate I believe. (w/f safe)
http://www.youtube.com/watch?v=WTS3VQXgjrc

It helps to have something behind you like in the video. It makes sure that you keep your weight on your heels and get proper depth.

As in the video, make sure you are going just below parallel, and make sure you keep your weight on your heels, not your toes. If you don’t have something to sit back on, just picture yourself sitting back into a low chair.

I would stick with “air squats”, and leave off the weight until you diagnose the form problem. Adding weight could make things worse.

As Nick said, Starting Strength goes into amazing depth on the squat (over 40pgs worth of detail). Also, if you can take a video of yourself doing a few squats, you can post that on the “Digital Coaching” forum and receive good feed back.
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Old 03-01-2007, 11:52 AM   #6
John Booda
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Will do! Grateful for your help.


JB

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Old 03-01-2007, 12:29 PM   #7
John Seiler
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John,

What shoes are you squatting in? If you're shoes are old or worn out, especially running shoes, they can wreak havoc with your alignment and stability. That travels right up the chain to your knees and hips.
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Old 03-02-2007, 05:51 AM   #8
Bill Ripley
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1. Air squats or hindu squats until the pain is gone.
2. Mark Rippetoe's "Starting Strength"
3. Shoes - flat or OLY only, no running shoes.
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Old 03-02-2007, 07:22 AM   #9
Alex Tsiros
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I have "bad" knees (ACL replacement in each) and can do even lower than parallel squats with no pain. I have just been through a round of therapy for some pain on the most recent "surgerized" knee and the pain was all due to being out of alignment. As John Seiler has mentioned, alignment can be a huge issue. Even if it's just one session, you should think about hiring someone for an hour or even 30 minutes just to get the form right. The videos are really great, but sometimes you need someone to watch you and adjust the form.

Good luck!
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Old 03-02-2007, 02:00 PM   #10
Arden Cogar Jr.
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I have to admit that Tommy Kono bands have saved my knees. I was having some transitory pain and anytime I had pain, I didn't do anything. So I didn't squat for almost two years.

I bought the bands, tried them out. Low and behold, I can't go crazy, but I'm way better. I've started oly lifting about a year ago and my knees have never felt better. I never squat heavier than 315, but I have no pain in my knees at all. I'm battling a quad strain right now, but that's a different story.

I also agree with what the others have recommended.

All the best,
Arden
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