/fit/ - Fitness, Health, and Feels

Sounds like a Patella Femoral Pain Syndrome or something similar.

Long story short, your knees have certain degree of stress they can handle and adapt to. To make your knees adapt to more stress, you can only add a stress that don’t injure your knees. If you exceed your knees envelope of function, your knees get inflamed. And if you keep exercising with this inflammation, you injure your knees.

The most important thing you can do is get back to exercising with loads that your knees can handle. If you can’t do a full weight body squat without pain, then use a wall or something to do 3x8 assisted squats. Increase the load extremely gradually. What you essentially did was allowed your knees to produce inflammation and pain and then you COMPLETELY cut off exercise. Now, the envelope of function of your knees is absolute shit. You have to work within that shitty envelope of function.

I’m dealing with something simimar myself, m8. If i’m not making this clear, ask me. Or read this paper (it lays out more clearly what i’m trying to convey):

http://prdupl02.ynet.co.il/ForumFiles_2/19447772.pdf

Also, this article by Rippetoe himself hits the nail on the head how an injured athlete needs to approach an injury:

https://startingstrength.com/article/rehabilitation

Good luck nigger

>>129346

Thanks lad I'll get workin on it

My knees stopped hurting once I went vegan.

Something to do with animal proteins causing inflammation…

>>130094

My knees stopped hurting once I started eating vegans.

Something to do with nonsense causing societal inflammation…

It sounds like you wore the fuck out of your knees because might have been running the wrong way. Even if you didn't, there's plenty of ways you can be overloading your knees such as not using your glutes enough when you walk.

Try many things that work around your pain. If it hurts, stop doing it. Maybe switch to swimming for cardio for a while. Anything that reduces stress on those joints.

As for squats. Really you just need to learn to better utilize your glutes for doing anything. I didn't have knee pain but I tend to over utilize my knees when I squat. I couldn't even do body weight squats properly.

Start by hanging onto something heavy enough to support your weight like a rail or the handle on those stationary bikes they have in gyms. And squat as far back as you can. Make sure all your weight is on your heels. Do this until you can do something like 3 sets of 20 reps or until you can squat with your toes touching a wall and your knees don't bump into it. From there you can graduate to body weight squats. The point is that you start getting a real feel of proper squatting.

Other things you can do are glute bridges and hip thrusts. They don't place much pressure on your knees. To strengthen your hamstrings, try single leg deadlifts. I'm not sure if that will hurt your knees though.

>>129318

Take the palm of your hand and put it on your knee cap. Gently push your kneecap into your knee and flex your knee through its full range of motion. If you feel roughness you have permanent cartilage damage and what >>129346 posted applies.

Patella Femoral Pain Syndrome is a catch all term. If the pain is chronic it is probably arthritis and anybody telling you PT is going to solve this problem is blowing smoke up your ass.

Your only real options are to get lubricant injections (which can make a huge difference) or get surgery to smooth out your rough cartilage.

Sorry for the bad news buddy but I am working with this shit too. The worst thing to do is throw up your hands and give up. Lots of swimming is probably in your future.