Squat Selection For People With Knee Issues

[@kristinakunkel6533]

I really appreciate you, Kelly.

[@LisaAllenFitness]

Your ideas always help me learn to think in new ways. Thank you

[@JrnMnd08]

Thank you. Been rehabbing from a knee scope on a big buck handle tear of the medial meniscus for the last 7 months. It's been a longer road than I originally thought.

[@akay5036]

Needed this. Damn knee

[@mustaphamsr9617]

Thanks a lot all videos on knee advice are welcome

[@simianrogue]

I have a mechanical issue when squatting regarding the tracking of my left patella - this came about due to a high medial tibial osteotomy which was over-corrected, so now under load there is a pinching/clunk which gets worse with increased load. The adjustment was a 12mm opening creating a valgus of the left knee, whilst my right knee still has a slight varus as developed since birth. Just hoping I can get a revision, but currently, heavy leg work is problematic, running is off the schedule, and due to a 1cm leg length difference I have a habit of stumbling / catching my right foot when walking, even on flat surfaces. I now have right medial pain / irritation of the right knee, lower back issues, gluteal development imbalances and stride differences. My advice to anyone reading this who might be considering the same operation - DON'T. Exhaust EVERY alternative first. Prior to my operation I asked the surgeon if I'd be able to carrying on training (which included running) once healed. The answer was 'yes'. This is not the case. Dropping from a max of 14 mile runs to, if I try, a quarter mile (if lucky) is soul destroying.

[@trainingwithmateo]

Excellent video!!!

[@drewrozner]

Great stuff!

[@coreydw1]

The transformer bar is great.

[@kevincruikshank9371]

Great video! What are the shoes Kelly is wearing?

[@tomcoatney]

Altra HIIT XT 2

[@O7ACON83]

it seems hard to keep the toes pointing straight forward in squat stance width :-D

[@Chinekeh]

I want them shorts!!

[@emaciel]

HVIII Brand Goods!

[@Chinekeh]

@@emaciel thank you!

[@pedrofernandez1923]

My orthopod told me the same thing about “not squatting below 90” after diagnosing me with knee arthritis. I’ve had 2 rounds of ACL surgeries, and won’t do a third after likely tearing it again. Is box squatting the way to go to get some more depth in the squat to avoid that forward knee shear (and the pain that comes along with it)?

[@nialloneill5097]

This box squat was primarily devised to build up concentric strength at a given depth, as you had no rebound elastic effect once stopping. You can naturally also use to ensure you do not sink below a certain depth, and thereby protect the knee by limiting the depth and angles. In relation to the knee issues, I have been trying wall slides and Cossack squats with support, to experience a fuller ROM that is better for the muscles and joints all-round, generally speaking, as oyu get a full stretch with wt. My ACL is still in tact. but my lateral meniscus is wiped out, so my ACL is at risk, and I do collapse sideways on that weak side and go over. I'm thinking of adding a band to these exercises somehow, so I am having to use adductors and abductors, to improve lateral strength as I squat. I think it was Boyle in Functional Training for Sports who went into the angles of the shin, the knee, and ACL tears. If you can't do the book, maybe he has some videos on You Tube. He states on P 188 that 2 main focuses for ACL need to be: single-leg strength, both conc and ecc, and landing and deceleration skills. Injuries he says occur when athlete is too weak and tries to land or change direction. Sometimes it can be physiology, usually in women. He advocates a strength programme, and a plyometric progression., and conditioning for CoD. Some authors say important to learn how to land, and have minimal amt of strength before Plyo, which can be highly demanding, although this is debatable he says. Balance hip and knee exs, taking strain off knees with more glute activation, and use linear and lateral exercises, as latter will give more strength and control in moves that strain the ACL through lateral CoD moves. Boyle in this book also explained how the knee joint works, and why he does not advocate going below a certain angle, although he did say one benefit of a full squat s the internal rotation of the hip joints, and the increase in strength of a muscle when it is used in full ROM. He did say this full squat can cause knee damage for some, esp'y when used with wt, so I'm gingerly trying full squats with no weight, but adding wt to other exs, mostly single leg, or staggered stances. One progression with say hops or bounds, could be to start with only a slight deviation from the central line of direction, then gradually increase the lateral movement and deviation from the centre, thus putting more load in lateral direction. I would build the adductors and abductors up first though, such as monster walks and that kind of thing

[@joemoya9743]

You have touched on a idea (i.e., vertical shin and shear forces) that (if applied) could substantially help runners who have knee issues and could possibly be introduced and extrapolated into running form designed around injury prevention. Not to mention, it could easily included in cycling position of knee to cleat variations. If you already have such an extension of this idea as it may apply to running or cycling, it would make a great video and extend your influence into other sports as well.

[@chronometa]

Where do I get these shorts though?

[@emaciel]

They are here! www.thehviii.com/collections/bottoms-mens

[@busteraaron]

In the absence of a box would squatting and pausing on safety's be the same? Thanks

[@nialloneill5097]

One of the negatives of a box squat is that some people take the weight off their body by resting on the box as he mentioned, although this method can be used for those who wish to improve their concentric strength from inertia in the chosen angle that is provided by the height of the box. For those who wish to use the box squat as a means of limiting the angle of the knee, to protect it, then obviously you choose a pre-set height that you are comfortable with, which is your reference point. Without the box, you are guessing, although if you use a mirror, this may help somewhat, so depends on why you wish to use the box really, and how precise you wish to be. For someone with real knee issues, setting the box at a specific height can help them in recovery, and allows a progression, as they very gradually lower the box.

[@merces47letifer4]

Ok but where do I get the shorts?

[@TomSleeUK]

I have never done a box squat. The most sheer force on the knee is halfway (parallel) of a full squat. I csnt remember where I read it but the science suggests that once you get ass-to-ankles, the sheer force unloads and allows you to get up safely, whereas if you stop mid-way then you arnt doing yourself any favours. Unkess you can be absolutely sure that you shins are very straight then I'd be careful. Definitly use knee sleeves if using a loaded bar.

[@nialloneill5097]

I've read that muscles and jts can literally lock in a well-used position, and this leads to a lack of flexibility, then injury. Maybe it's do with the fascia too, as Kelly keeps harping on about that. Still unsure abut these postulations wrt knee and squat depths and shin angles, although I can see benefits of a vertical shin, but I sense we would nearly all benefit from greater RoM in many movements, but perhaps, like in a full squat, we are just not meant to use heavy load. See kneesovertoes guy. That's the principle I'm currently working on anyway, despite knee issues, which I think are caused mostly by serious overuse in ranges of movement that were limited, and greatly upset the balance between the anterior and posterior muscles in my legs, causing pain in my tendons and destroying my ant tibs. Balance is the key then. By the way, Doug Brignole goes into science of stresses and angles of various moves, and whether they are good for you, or not, and maybe that's where you got your info? But if not, his book is still a good read for those who like the science of lifting.