CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 04-01-2010, 01:15 PM   #1
Robert Anders Larson
Member Robert Anders Larson is offline
 
Profile:
Join Date: Apr 2010
Location: Indianapolis  IN
Posts: 4
Knee pain in bottom of squat

I have been squatting for about 11 or 12 years, and although I have always gone below parallel, I did not realize until about a year ago that I was consistently rounding my back near the bottom. In an effort to correct this (particularly in my air squat), I have turned my feet out a bit and worked and pushing my knees out. I have experimented with a few different feet widths, but usually I'm at about shoulder width.

I still struggle with rounding at the bottom, and it seems this is because I am not hinging enough at the hips and thus have to arch my back to keep from tipping backwards. As I have tried to correct this, I noticed that as I drive my torso forward at the bottom (bending more at the hip), I get a pain in the front of my knee, right below the kneecap and to the outside. If I go reduce my hip flexion and round my back, the pain goes away. I get the same thing if I just sit in a chair with a squat stance and try to hinge forward too far at the waist.

I have been working on my flexibility, and I know it still needs improvement, but I was wondering if anything else could be leading to the knee pain. I have had no significant injuries, other than just a couple of lower-back tweaks (while back squatting, likely because of my back rounding). Has anyone else had this problem and/or does anyone have advice on fixing it? I feel that improving my air squat is critical for me to improve overall and prevent injury.
  Reply With Quote
Old 04-01-2010, 01:18 PM   #2
Jamie J. Skibicki
Member Jamie J. Skibicki is offline
 
Profile:
Join Date: Jan 2008
Location: Pittsburgh  PA
Posts: 8,841
Re: Knee pain in bottom of squat

Video?
  Reply With Quote
Old 04-01-2010, 01:24 PM   #3
Kevin Shaughnessy
Member Kevin Shaughnessy is offline
 
Profile:
Join Date: Aug 2008
Location: Montreal  QC
Posts: 404
Re: Knee pain in bottom of squat

Have you tried using a weight or piece of wood to elevate your heels until you can come up with a permanent fix?
  Reply With Quote
Old 04-01-2010, 02:34 PM   #4
Robert Anders Larson
Member Robert Anders Larson is offline
 
Profile:
Join Date: Apr 2010
Location: Indianapolis  IN
Posts: 4
Re: Knee pain in bottom of squat

Not sure if I'll be able to get a video anytime soon. I think I know someone who may have one but it could be a few days.

As for elevating the heels, a few people have suggested getting Olympic lifting shoes, so I may look into that. However, ideally I'd like to able to perform a good air squat in a flat-soled shoe or barefoot. Olympic shoes probably wouldn't be ideal for a lot of workouts that include running (like the run 400m, 50 squats, four rounds WOD).
  Reply With Quote
Old 04-01-2010, 02:40 PM   #5
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: Knee pain in bottom of squat

Olympic lifting shoes will make a noticeable difference in strength workouts however, and most likely correct your squat issue. Hard to tell you anything else without seeing a video.
__________________
There is no substitute for strength, and no excuse for the lack of it.
  Reply With Quote
Old 04-01-2010, 06:13 PM   #6
Chris Mason
Banned Chris Mason is offline
 
Profile:
Join Date: Nov 2007
Location: Charlottesville  VA
Posts: 4,708
Re: Knee pain in bottom of squat

Try box squats. Properly performed they place a LOT less stress on the knees than standard free squats.
  Reply With Quote
Old 04-02-2010, 07:24 AM   #7
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Knee pain in bottom of squat

Stretch your calves and your hamstrings.

I would also suggest foam rolling and/or massaging your quads, hammies, glutes, IT bands, calves, plantar fascia as well.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 04-02-2010, 09:32 AM   #8
Chris J Mason
Member Chris J Mason is offline
 
Profile:
Join Date: Mar 2009
Location: Charlottesville  VA
Posts: 80
Re: Knee pain in bottom of squat

Quote:
Originally Posted by Steven Low View Post
Stretch your calves and your hamstrings.

I would also suggest foam rolling and/or massaging your quads, hammies, glutes, IT bands, calves, plantar fascia as well.
Yep, good idea.
  Reply With Quote
Old 04-02-2010, 03:53 PM   #9
Daniel Ricksecker
Member Daniel Ricksecker is offline
 
Profile:
Join Date: May 2008
Location: Milwaukee  WI
Posts: 73
Re: Knee pain in bottom of squat

Is the plantar fascia the bottom of your foot? Can't find it on the muscle chart I normally use.
  Reply With Quote
Old 04-02-2010, 04:36 PM   #10
Robert Anders Larson
Member Robert Anders Larson is offline
 
Profile:
Join Date: Apr 2010
Location: Indianapolis  IN
Posts: 4
Re: Knee pain in bottom of squat

Thanks for the replies so far. It looks like lifting shoes might be a good option for me, but flexibility hopefully will still improve. I did find one video that could be of some help. However, it is of "Fran," so I'm doing thrusters not squats. I'm the one in the white shirt on the far right (closest to camera). It might not help much, but this is all I've got right now.

http://www.youtube.com/user/rhsportf...21/2OdmYdB-tT4
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Knee Pain - Any Squat Movement Jade Jenny Injuries 20 06-26-2010 09:32 PM
Shoulder injury, pain at bottom of pullup Patrick Brown Injuries 18 03-10-2009 02:43 PM
Squat vid - getting knee pain Kevin Shaughnessy Digital Coaching 7 01-07-2009 04:07 PM
Bottom of the squat Andrew Vincent Exercises 3 05-09-2008 11:43 PM
Any Bottom to Bottom Front Squat issues? Hollis Petri Exercises 1 01-26-2005 01:29 PM


All times are GMT -7. The time now is 01:30 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.