:d_smile: Hey Guys,

I have a mild case of runners knee (I think the technical term is chondromalatia *spelling*), and I have been satying away from running and even cycling for the past few months to try and let it heal up. It is probably 90% better than when I first got it, (could barely even walk) but I am concerned that by doing exercises such as heavy squats, Im never going to give it the chance to heal 100%.
Anyone have any advice, or know how to get speed up the healing process so I can get on with lifting worry/pain free?

Thanks :d_smile:

Well, start with light weights and get your form down perfectly. Do full squats, not regular squats. Full squats go down to the ground instead of stopping half-way. This will help protect your knee because stopping half-way is what puts a lot of stress on them. Move up in weight slowly, and if it irritates you more, then stop doing them or ease up for a while again.

rest, rest, rest.

don't f*#@ with your knees you need your knees for evrything (walking, driving, moving boxes etc.) let them heal, i don't know the condition you have here maybe i am stressing the wrong point, but in my view don't mess with your knee's.

~v

p.s- just googled it and the website said it can only be fixed by rest, with the help of anti-inflammatory's for pain.

Agreed- be careful.

I am only now doing squats after hurting a knee many, many years ago. It still clicks and pops if I'm not careful... and even when I am...

:d_smile: Hey Guys,

I have a mild case of runners knee (I think the technical term is chondromalatia *spelling*), and I have been satying away from running and even cycling for the past few months to try and let it heal up. It is probably 90% better than when I first got it, (could barely even walk) but I am concerned that by doing exercises such as heavy squats, Im never going to give it the chance to heal 100%.
Anyone have any advice, or know how to get speed up the healing process so I can get on with lifting worry/pain free?

Thanks :d_smile:

I had a bad case of runner's knee and had to quit running and take up cycling but the knee still hurt. I then began weight training, including a pretty heavy dose of squats, and my runner's knee improved markedly. Now I run 3-4 times/wk. again nearly pain-free.

i had something called jumpers knee...is it the pain rite below the knee. I used to wear this McDavid strap that put pressure on it, it helped i guess. BUt now i have a totally different problem...i tore my ACL and am recovering from surgery at a very slow and bad rate, but yeh i remember when i saw a doctor he said to strenghten the quads for the pain to go away, rest, ice, i ditn have a bad case, also work ur hamstrings, and calves dont want stronger thighs..than can higher ur risk or tearin ur ACL..leanred after the fact..i never really worked the hams b4 the injury

Try them light, with high reps (that's what I do, because of my knees), and make sure your form is perfect. It's taken me a long time to get mine right. My feet are a bit wider than shoulder, and pointed out, so that the natural squatting motion sees my upper legs remain parallel with my feet, instead of trying to twist my knees to either side. That was huge for me, because in the past I used to not have my knees pointing out enough, and it was very stressful on them.

That, combined with high reps, should help a lot. Of course if you can't get squats to work properly take a long break on them, because knee pain sucks (I have it mildly myself, though recently I experience none while squatting - probably because my reps are as high as 15 or so).

A good warm up isn't a bad idea either :cool:

Considering the amount of oxidative fiber in the legs, I agree with the higher reps/lighter weight approach to squats wholeheartedly. I have a somewhat persistent knee injury, and this type of squats has never aggravated it.


Also, squatting without bringing the knees out too far past your feet helps a lot to reduce pain and the potential for injury, as it shifts the effort from your knees to your quads.

I had a bad case of runner's knee and had to quit running and take up cycling but the knee still hurt. I then began weight training, including a pretty heavy dose of squats, and my runner's knee improved markedly. Now I run 3-4 times/wk. again nearly pain-free.

I tried just doing some light cycling for cardio, but it almost seems as if that is contributing to the problem. Should I just lay off the cardio alltogether and focus strictly on the weights?

My problem is that I want some form of cardio, but I want my knee to heal as fast as possible?

What to do, what to do?:)

Drop the cardio and lower the rest periods between each set.

Try to do sets w/ 30 to 45 seconds rest between sets. Always use the heaviest weight possible. That should get your heart pumping.

You can do supersets of opposing muscle groups if you want.

For example:
A1) Bench Press
A2) Bent-over Row

So, you'd go A1, A2, rest 1 min, A1, A2, rest 1 min

Drop the cardio and lower the rest periods between each set.

But if you have any knee issues (like me) I'd be very concerned about no cardio before squats- need to warm up the legs/joints and get that fluid going. Or am I missing something?

have you seen a physiotherapist about your problem, because that is the best person to see regarding your problems and your questions.

if you have seen one then ask questions regarding your exercise etc ( i assume this is the case because you presented a specific diagnosis in your 1st post)

if you haven't then i suggest that you do, because he/she will give you alot of specific knee exercises to do.

just my suggestion
:gl:
~v

have you seen a physiotherapist about your problem, because that is the best person to see regarding your problems and your questions.

if you have seen one then ask questions regarding your exercise etc ( i assume this is the case because you presented a specific diagnosis in your 1st post)

if you haven't then i suggest that you do, because he/she will give you alot of specific knee exercises to do.

just my suggestion
:gl:
~v


Yeah....thats who diagnosed the knee problem, but it was beginning to heal even before I went to see him. I never really got to talk to him about the current "problem" I am having now....

I appreciate the posts guys, thanks! :tu: