Squat comeback from Iliotibial syndrome

[Bane]

Hey all, long time lurker, long time trainer. Love squats. Was doing up to 180kg x 10 but have had to lay right off due to intense left side knee/quad pain. 2-3 weeks off and the leg is much better.

Anyway does anyone have a comeback plan for me? Leg Press?...light squats?...hoping someone with previous experience can offer a suggestion.

[cantygirl]

Hope you've been to physio!!! If you're a long time trainer, I assume you know all about good form, any obvious issues with your squat that you could pin point before the injury?

[Jigga]

[Bane]

Leg extensions?...then squat...oh nah. :roll:

Diagnosed by an awesome chiro. He said i was squatting too heavy for a 42 year old...probably true. have been 'ironing out the tendon' with deep tissue massage which helps but pain reappears on squat warmups.

Form?...well apparently its very good although i am aware that sometimes i feel a compensation for a slight leg length difference when going heavy. maybe thats it...

Im thinking that a course of side lunges will stretch out the tendon and prevent it tightening and rubbing on the knee joint.

[cantygirl]

With such a huge weight that youv been lifting, why don't you try reducing it to the point where you can get greater depth in your squat, the injury you have suffered from could be a result of heavy weight with longish reps. causing a shortening in the muscle due to small range of movement. Sometimes you need to go back a few steps to progress. I wouldn't be inclined to replace squats because of the injury, just relook at it.

[Gasp]

Leg extensions?...then squat...oh nah. :roll:

Diagnosed by an awesome chiro. He said i was squatting too heavy for a 42 year old...probably true. have been 'ironing out the tendon' with deep tissue massage which helps but pain reappears on squat warmups.

Form?...well apparently its very good although i am aware that sometimes i feel a compensation for a slight leg length difference when going heavy. maybe thats it...

Im thinking that a course of side lunges will stretch out the tendon and prevent it tightening and rubbing on the knee joint.

We`re pretty much in the same boat here.

I go through massive warmup routines from side hip raises, back extensions to plain squat stretches with no weight.

Good old voltarin 25s two days out is a great aid also.

Depends also on your goals. If you have conceded that your tendon problems are here to stay then concentrate on building the quads but protecting the joints at all cost.

Use knee sleeves, balm, wraps and whatever it takes to still manage a good quad workout. I know its somewhat irresponsible but you will probably find your warm-up set with 60kg (or whatever) is perhaps your most difficult set. After you strap em up and get the heat through its all plain sailing.

I tore my entire quad off my knee 8 years ago (at 42)and have tendon issues continually but refuse to let it ruin my hobby.

[Peachy]

Sounds similar to what I'm experiencing also at the moment but when I'm running. I think you should go see a physio though. I'm seeing both a physio and a chiropractor both are helping. The ITB is way to tight causing pain by the outside of the knee and up the side of the quad. The chiropractor is helping with my lower back which has been outa place probably having an effect on the leg but the physio has shown me how to strap my knee cap in the correct place as a tight ITB will pull it outwards. This then causes the VMO to not trigger properly. Its supposed to fire like a millisecond or sumink before the quads but if the ITB is tight then it can't. So you probably would need sum exercises to strengthen that too and that will balance the muscles round the knee.

So my advice would be foam rolling to stretch the ITB (basically the only way you can), and VMO exercises (there heaps if you google them).

[Bane]

Gasp: Cheers for that, pretty much what i have experienced too....warm-up is a shocker, then once warm they seem to fire ok. Its just that 10 degrees from parallel up that kinda twinges...irresponsible?...yup, i need my knees to work for a while yet. Tearing your quad off?...f@rk :shock:

Cantygirl: You pretty much guessed right...sometimes 10 sets @ 8-10 then legpress etc...built big legs but...yeah

A rethink is in order...which brings me to..

Peachy: Sounds like your physio is onto it. I had tried the generic chemist knee strap which although providing some psych help...was pretty useless.

Ill go to a physio i think as i know that VMO feeling...like a rotation in the thigh which makes the hip compensate?...I like the idea of strapping the knee cap.

To all, thanks...man you guys :clap: are awesome

[Elite121]

My advice would be to seek out a good massage therapist to work on your glute med along the iliac crest.

Good luck

[lazyeye]

google foam rolling or myofacial release and roll it out

[haakuturi]

google foam rolling or myofacial release and roll it out

+1

Foam rolling hurts like a sonofabitch! I've always had my PT do foam rolling for my calves & thighs and it's always helped improve my shin splints and even the way I walk

[nate225]

google foam rolling or myofacial release and roll it out

+1

Foam rolling hurts like a sonofabitch! I've always had my PT do foam rolling for my calves & thighs and it's always helped improve my shin splints and even the way I walk

+2

One day you'll graduate to a PVC pipe roller Haakuturi..... now thats rough on the IT bands :grin: Although nothing like the first time you roll the IT bands! Even a relatively soft foam roller makes the eyes water the first time!

[haakuturi]

lol yeah I'm dreading the day I move to either PVC pipe or a golf ball

I put up with the foam rolling because it makes my legs feel so much better.