Knee friendly FT

[Frito]

Hi guys

I´m going to need some help here to figure out what to do with my leg training part of FT.

In November I had 3 weeks off from leg training due to knee pain in my left knee. The pain was gone but took only around 1 month before it was back. I just had 2 weeks off again and the first day after the pain was back.

I don´t feel it when I´m walking, but when I walk down of stairs and when I get in my car I do feel it and of course when I´m training.
I´m using neoprene support for it, but haven´t helped at all.

Supplement wise I use curcumin, astaxanthin and fish oil. Been high in curcumin dosage and it did help other pains I had at that time, but never any relieve for my knee.

I´m working on rigs and many different, so my whole program is build around a smith, because that´s the one thing all rigs have and enough weight.

Here it is:
Week 1: Squat, squat with bar under my glutes, stiff legged
Week 2: Leg press under the smith bar, front squat, good mornings
Week 3: Squat with legs far out, one legged squat with the other food resting on a bench, hip thrust

It´s only my ham exercises I don´t feel in the knee and the worst are the quad exercises.
I tried leg extensions one day for pump and even with 10lbs the pain was so bad I had to stop after 5 reps and I was never able to my legs fully up.

Hope you guys will be able to help me here, thanks :-)

[Scott Stevenson]

Frito,

So, this is patellofemoral pain, I take it - under the knee cap?... (This is what the knee extension pain would indicate.)

Have you been to a doc about this?..

Other than the knee extensions, what exercises are especially bad worse, either during the exercise or afterwards? What quad exercises are less painful / pain provoking?...

-S

[Frito]

Yes I guess that´s what it called in English. It feels like it´s in the knee cap, right in the front, not like a deep pain but more out against the cap, not sure I can explain it properly.

The pain I get is mostly when I push weight against it an frontwards, so the squat with the bar under glutes and the one legged with opposite foot resting on bench, not sure what it´s called properly

This: https://www.jefit.com/images/exercises/800_600/813.jpg
This: https://i.ytimg.com/vi/8InPNjacOTo/maxresdefault.jpg

Those are the most painfull. Of course leg extensions are the worst.
And I feel it on all forms of squats, but not as bad as the 2 exercises.
I rarely feel much pain after, it´s mostly during exercises and when walking on stairs and getting in my car.

I have asked my doctor and he said as long as there was no pain when walking normally, he would only advice me to stop training legs if there was pain. So no help at all there, he said at 30 years old it was just time for me to relax a bit. That´s the problem with public healthcare and long waiting lists, they tend to only take you seriously when you are much older and it affects you in your daily life.

[dens228]

I have the same thing in my right knee. I've had it for several years, sometimes it's worse than others.

I can do extensions completely pain free if I lean forward. Probably something about less stretch.
I'm going to sound like a broken record but foam rolling the front and outside of the thigh also helps a lot.

For me, the worse time is when I sit in a chair or drive for a few hours. I should be getting my patella strap from Amazon today.
I want to see if that helps during the long sits.

[Frito]

I have the same thing in my right knee. I've had it for several years, sometimes it's worse than others.

I can do extensions completely pain free if I lean forward. Probably something about less stretch.
I'm going to sound like a broken record but foam rolling the front and outside of the thigh also helps a lot.

For me, the worse time is when I sit in a chair or drive for a few hours. I should be getting my patella strap from Amazon today.
I want to see if that helps during the long sits.

Yeah mine is from an old Judo injury, like 20 years ago, comes and go over the years, but the past 3-4 months it´s been constant, so have to do something now.

Thanks I will see if I can get one when I get back onshore.

I got no pain when sitting or anything.

[Scott Stevenson]

Yeah mine is from an old Judo injury, like 20 years ago, comes and go over the years, but the past 3-4 months it´s been constant, so have to do something now.

Thanks I will see if I can get one when I get back onshore.

I got no pain when sitting or anything.

Roger the previous message and the one before.

OK, so avoiding things that cause pain will be a first step.

If this is from an injury, I'd get it evaluated if at all possible by someone who has orthopedic expertise, so a physiotherapist or physical therapist (whatever the term may be there) or an orthopedic surgeon.

Do you ever get any popping that you either hear, feel or see in that knee / under that knee cap.

I personally (if I were you) would start doing foam rolling and stretching that quad quite a bit. Some of this could be from patellar tracking, as dens' solution is suggesting.

As far as training, driving with your heels on leg presses with feet wider and higher on the food plate, and using wider stances in general may help.

I would also apply kwan loong oil to the knee cap and painful areas and leave a small piece of tissue soaked in it under the neoprene sleeve before and then after training for about 30 min. You can do this once on off-days, too, so you're treating it 4-5 times / week. I'd use this to try to bring the inflammation under control along with the above strategies for 2-3 weeks, and then ease back on the KW oil over the next week or two.

Make sure to avoid exercises that cause pain and simply switch to something else on that day, even if it's not in the plan.

-S

[dens228]

I've never heard of the kwan loong oil and just looked it up. Looks to me like I need to have this on hand.
People even use it to clear their sinuses!

[Scott Stevenson]

I've never heard of the kwan loong oil and just looked it up. Looks to me like I need to have this on hand.
People even use it to clear their sinuses!

Great stuff. Years ago (when I was in acupuncture school or shortly thereafter), I had a go with pretty much every topical I could get my hands on then, from the ingredients and/or, seemed like they might be effective for this kind of thing.

KW oil was the best solution of the many things I tried. I've thought for the longest time I should probably sell it, but it's so cheap anyway, the profit would be minimal relative the pain in the butt to send out, etc. (I have probably given away 3 or 4 dozen bottles or half used bottles in the gym over the years.)

-S

[dens228]

Nothing beats Amazon.com one click ordering! L OL

[Frito]

Roger the previous message and the one before.

OK, so avoiding things that cause pain will be a first step.

If this is from an injury, I'd get it evaluated if at all possible by someone who has orthopedic expertise, so a physiotherapist or physical therapist (whatever the term may be there) or an orthopedic surgeon.

Do you ever get any popping that you either hear, feel or see in that knee / under that knee cap.

I personally (if I were you) would start doing foam rolling and stretching that quad quite a bit. Some of this could be from patellar tracking, as dens' solution is suggesting.

As far as training, driving with your heels on leg presses with feet wider and higher on the food plate, and using wider stances in general may help.

I would also apply kwan loong oil to the knee cap and painful areas and leave a small piece of tissue soaked in it under the neoprene sleeve before and then after training for about 30 min. You can do this once on off-days, too, so you're treating it 4-5 times / week. I'd use this to try to bring the inflammation under control along with the above strategies for 2-3 weeks, and then ease back on the KW oil over the next week or two.

Make sure to avoid exercises that cause pain and simply switch to something else on that day, even if it's not in the plan.

-S

Thanks I just put the oil and a foam roller in my amazon basket, so it will arrive when I get back onshore.

I already do a lot of stretching after each exercise, but I have time to do more out here, so will up and also do light on my cardio days.
My cardio is just 20 mins of bicycle, since many have told me that´s good for the knees.

I´m not sure I can get any therapists to look at if, because for that I a referral from my own doctor. Would a sport massage therapist or so be at any help, because those I can go to without a referral from my doctor.

I never heard any popping or so, for the past 19 years it have been so minor I would never really put much interest to it. Before when I had any pains, I would relax for about a week and not feel a thing for years again. But I guess with age it´s getting worse.

Thanks guys, really appreciate the help!