[Primemuscle]

Hi,

Thought this might be just the place to get some feedback and advice about knee pain. I just started a new leg routine which is as follows:

General 10 minute warm-up on stationary bike with seat set high.

Leg Presses: 2 warm-up sets 20 , 15 reps then 3 work sets at 12, 10, 8 reps

Hack Squats: 1 warm-up set 12 reps then 4 work sets at 12 reps

Leg Extentions: 1 warm-up set 15 reps then 4 work sets at 12-15 reps

Leg Curls: 1 warm-up set 12 reps then 3 work sets at 10, 8, 6 reps

Butt Blaster: 4 sets at 12 reps

I warm-up light or up to 60% of my max work set weight. For example, on the leg press I start out with 250 #'s and work up to 1,050 #'s. Right now, I am maxing on the hack squat with 225 #'s. The max on leg extentions is 160 #'s.

Anyway, for a couple of days following this routine, the tendons nearest my knees are sore. I am careful not to over extend my knees, particularly when doing hack squats, although I try to achieve a full squat position.

Will this knee pain eventually subside on its own as the tendons become used to the stretch or should I be doing something to help them become more accustomed to the routine?

Any ideas are welcome.

Prime

[mindstar]

I suffer from knee pain as well, you may want to take it slowly at first and avoid leg extensions for the first little while.

Do you have a squat rack? If so, some light, deep squats may help, as I find 1/2 squats really hard on my knees.

Good luck bro!

[Primemuscle]

Leg extentions have not been a problem in the past for me. What is new about this routine is the hack squats. Considering what I lift on the leg press, I thought I was going pretty light on the hack. This is only my second week doing this routine.

I should also mention that I am sixty-one and have been lifting since I was a teenager. Presently, I weigh 205 at 5'11" and am pretty proportionate all over.

Prime

[Primemuscle]

Mindstar,

I will give the light, full squats a try. As far as equipment goes, the gym where I presently exercise has pretty much everything a person could need, including Smith machines and squat racks.

Thanks,

Prime

[big_DuuuDE]

Originally Posted by Primemuscle

Leg extentions have not been a problem in the past for me. What is new about this routine is the hack squats. Considering what I lift on the leg press, I thought I was going pretty light on the hack. This is only my second week doing this routine.

I should also mention that I am sixty-one and have been lifting since I was a teenager. Presently, I weigh 205 at 5'11" and am pretty proportionate all over.

Prime

Something amiss in the way your performing hacks, as you say you've only been doing them 2weeks. So makes sense. sounds like your placing the stress on the knee joint area as you raise rather than on the quads.
IMHO the stress/flex should be from the middle of the thigh (vastus femuras) then bringing in the lower quads (vastus lateralis & vastus medialis - teardrop) as you ascend.

Leg extensions should strengthen the tendons & ligaments of the knee area.
Any time I've ever felt a little knee joint pain from squatting doing extensions lubed & prepped me quickly.
Incidently I've ONLY ever had knee pains from light weights !

Just my experience

[Diesel]

where is this knee pain? below knee cap, above?

[TrueOutlaw]

it is probably the hack squats just like big dude said your feet are probably too far back they shouldn't be under you instead out in front. try repositioning your feet and start some glucosumen chondriton and msm supplements. that trio works wonders for joints. and like mindstar said a few sets of light deep squats should do the trick for warming up and lubing the knees

[tim290280]

All I'll say to this is; don't take your knees for granted!!

Also you are doing a lot of quads work but very little hammy work, add in some stiff deads or something.

[big_DuuuDE]

As TrueOutlaw buy Glucosamine Sulphate.
I'm assuming you've never used it or in combination with both/either of the other two.
In which case I'd suggest only use Glucosamine, if it works for you (does for me) combining with the others is something to look at long term if necessary.
Gotta keep something in reserve right.
Suggest 500mg size, no larger as it'll likely get wasted.
What I have noticed is if you immediately stop taking it after pains/discomfort subsides it can come back, so suggest taking it for a period of 3mths or more to be sure. Most cells in the human body are replaced in that time.
Isn't there a guy in the VIP section who knows this stuff ???

Keep us updated.

[canablistic_Turnip]

I used to get Knee pain when I trainned heavy. I solved the problem with Knee wraps.