>Whoops looks like you wont be squatting for a few weeks>fuck you, no refunds kid
>>77579128Yeah, cardio steals gains by fucking up your jointd. Not worth it. Never let anyone get between you and squats.
bumping to ask how tf do I get rid of this
>>77580890Take time off/do runners knee exercises to strengthen the muscles in that area. I had it back in 2020 and it took a out 3 weeks to fully get over it. Honestly I think I had some sort of ACL/PCL issue but the military doctor thought it was runners knee (shocker). Unironically losing weight will help with it too
>>77580890compress the tendon with a wrap when exercising to avoid pain and do 3 sets of 10 spanish squats everyday to strengthen the tendon until you no longer need the compression. don't stop leg exercises completely or your tendon will just get weaker and weaker
>>77580893what exercises?
>>77579136you shouldnt fuck up your joints and tendons fucking running lil chungus. It strengthens them as long as you arent retarded just like anything else
>>77580922>dont stop leg exercisesso what, do squats at like 75% weight for more reps or so?
>>77579128Ok, what is the tendon on the inside of knee that runs up inside of leg. When my knee is feeling fucked i press in here and rub and it fixes it for a while.Like if looking down at knee, it would 12oclock is pointing at your foot, and 6oclock is point at your hip, it would be about 7oclock on inner thigh
>>77580890Time + do thesehttps://youtu.be/LDhKVtkfnsg?si=1xGrh9TH96HCO2BF
>>77580928Google Runners Knee Exercises. The Princeton Orthepedic ones are pretty much the same ones in the packet they gave me in the military.
>>77579128My knee has been hurting me for a few years, I used to be extremely fat and I lost 130lbs but my knee still hurts. I got an MRI and was diagnosed with mild patellar tendinopathy. Even doing "low impact" cardio like elliptical has me hurting for days and I can hear/feel my knee clicking when I do it. Even walking for an extended period of time fucks my shit up. Scared to start squatting, so I've only been using leg extensions and hamstring curl machines, my knee usually feels okay after doing that as long as I keep the rep range above 10 or so. Is it over?
>>77582906it's mostly over. do the knee over toes exercises, supplement vitamin C and collagen (marine if possible), and take hot baths with epsom salt. this fixed my all my tendon problems.
>>77579128That pic looks more like jumper's knee than runner's knee.>>77580890It's either weak tendons, or an imbalance somewhere else in your leg.Start with the tendon strength, because it's good to have regardless. Slow eccentrics on something really knee-focused like pendulum squats or Bulgarian split squats. Sled drags. Then start plyometrics, and progress them as much as you can tolerate without the pain getting worse. Don't stop doing whatever activity causes the pain (basketball, volleyball, running etc), just use it as a gauge about whether the plyometrics are helping.If it's an imbalance, then that's a bit more complex, so report back here if it doesn't work.
10-15 minutes of cyclical zero impact cardio (ideally stationary bike) daily, with adequate collagen and calcium consumption, will help regrow your cartilage ever so slightly.You can couple it with a hip dominant cyclical exercise done for reps, like kb swings or barbell hang snatches/cleans.Regards, fucked knees connaisseur.
>>77582928>do plyometricsHorrible advice, those usually have high impact.
>>77582918> do the knee over toes exercises, supplement vitamin C and collagen (marine if possible), and take hot baths with epsom saltInteresting channel, I'll check all this out. Thanks.
>>77582961Precisely the point. Until maybe 5 or 10 years ago, the best physio advice was "do isometrics and avoid impact", because that's what temporarily alleviated pain.But now we know that these things are often caused by your tendons being too weak. So you need to strengthen them with as much load as you can tolerate. So yes, of course while you still have acute symptoms, avoid high impact. But once you've strengthened your tendons a bit, plyos load them up way more to strengthen them further.I personally rehabbed my jumper's knee only about a month or two ago using this exact approach.The idea of avoiding plyos to keep your knees safe is exactly that same boomer mindset of "you should never squat, because it'll hurt your back". All while having crippling back pain because they never did squats.
>>77583004Ok that makes sense, i'm>>77582959 poster and i noticed it when i rehabed my knee, i optimized the shit out of everything and this is what worked for me, and the research i did seems to confirm my brotocol works.Going from zero impact (bike) to low impact (walking gradually faster) to running/jumping worked.
>>77579128rest
>>77579128Just go to a massage and they will massage the thigh to help with this.
I want to know why my knee only hurts when I do atg squats. I can go to parallel just fine but once I go past that point its like something rubs at the top of my knee and it hurts right under the bone
>>77586974that's what I have, it appears to be Patellar tendonitis. I'm resting for a few weeks and doing the exercises/stretches laid out in the thread.
>>77587006I just did a few exercises i saw on youtube and in this thread>goblet squat>foward lunges>raised heel squats>mini jump squats>toe touches>atg squatsAnd my knee felt much better. By the time I got to atg squats the pain was very minimal/non existent. Im going to try doing this routine daily and see if I can finally recover after almost 5 years of knee pain
>>77586974>>77587006Cant tell without a video but it most definitely is your form. Putting that much strain on the knees means your positioning your body during the movement to put the most stress onto the knees.
>>77586962Thighs and knees are different. That's why they have different names
>>77587082what's the probable cause? knee cave?
>>77587291Im going to assume you are a beginner that followed a beginner level advice of making sure your knees dont move forward and you shift your hips all the way back while doing a high bar squat. Thats just my assumption because I have seen a bunch of dyels that actually believe knees moving past your toes is a bad thing
>>77587312I tend to just let my knees do their thing, they tend to track over my toes just fine?
>>77587320How is anyone supposed to believe you or know what you are doing exactly when you dont even check for yourself? You can't look at the minor issues in other athletes, especially at a high level, and assume you have the same problems they do. If you aren't going to actually critique yourself and just give yourself a pass, don't bother even trying to find an answer.
>>77587327I'm not asking you to believe me, I haven't checked my form because I've been unable to squat without pain so I'm resting. why act so belligerent when you're apparently trying to help someone, are you brown perchance?
>>77587341>asking for help but doesnt want to do the bare minimum on his endYeah. Youre called a leech
>>77587341>why act so belligerentI cant tell if you trolling or not but I only gave you the truth. I didnt insult you by saying you were a retard, which you are since you can't handle some criticism. But now you are either showing you are just a troll or you really didn't care to begin with. Prove me wrong by actually taking action outside this thread or keep responding. Its really up to you.
>>77587377I did actually: first I squatted as I do usually, no weight and in shoes. Knee pain, same as usual. Then I looked at my knees and decided to consciously think about turning them out as I went down, tracking them over the toes. the knee pain faded doing this and has been bearable for the last fifteen or so minutes. it appears I was not pushing my knees out as much as I should have and as such, the patellar were taking a beating. We will see though and thank you for whipping me into doing it
Fix your form
>>77580946you can do your normal routine, just compress the tendon with a wrap, it doesn't have to be tight or anything special, use a torn piece from old clothing if you wish.
>>77579128>runners knigSteal a bike
>>77580946You should start only with isometric holds. For the runners knee wall sits are a good start. Look uo E3rehab on youtube. They have a top quality info for free, for any kind of issue and will a detail prpgression steps for every tendon injury.
