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10

Ideally, your knees travel out directly in the same line as where your toes are pointing, and your toes should be pointing out at somewhere between 20° and 45° from a line drawn perpendicular to your torso straight out in front of you. If your knees are collapsing in, yes, it is poor form. It indicates that you have relatively weak leg abduction. (Remember,...


8

The exercise famous for being hard on the knees is the leg press - not squat. If the squat is done with the correct depth (hip lower than the knee) so that the change of direction is NOT done while the knees are at right angles, it shouldn't hurt the knees. If you get some soft knee wraps you might be able to convince her to squat with those. If not - I ...


8

I will say that I have had more stress on my knees from martial arts training than I ever had from heavy squats. The book Starting Strength has some good information on why this is. The important and critical factor is getting the hips below the knees before changing directions. The depth causes certain things to happen that protect the knees: Posterior ...


7

When your knees hurt after running, it's usually an indication that your thigh/hip muscles are not strong enough, and your knees are bearing the brunt. You have to systematically strengthen your various leg muscles. Here's what has helped me (non-exhaustive list but covers the major categories) For the glutes Walt Reynold's ITB special (really important - ...


7

Mehdi gives an answer to this question in the Stronglifts Report. It is not based on actual science, but rather anecdotal evidence, I quote it here. (Page 58) Watch out by the way with people telling you to do half Squats instead of hitting parallel. Half Squats are NOT safer for your knees, they can actually destroy them because they cause muscle ...


6

As a 22 year old former college football and track player who is suffering from previous injuries, including a fairly severe back injury, I would advise that unless you are going to seriously compete in athletic events, I would stay away from very heavy lifts even if you didn't previously get injured. What I have learned over my 16 years of athletics and ...


6

I hope that your knee issues have gotten better. However, there are a few things that can cause knee pains on a bike. Seat height - Having a seat that is way too high or low can place odd stresses on the knees, and if it is too high, can also cause hip issues because you have to "rock" back and forth on the seat to stay on the pedals. A good bike fit can ...


6

A lot of people have this problem, and it's usually caused by short tendons on the back of your ankle. I forget the name... Achilles? Anyway, there are plently of things you can try in order to fix this, and yes, the weight is supposed to drive into the ground through your heels. Method 1 One way, is to elevate your heels, by placing them on top of plates....


5

A common condition that matches your description is patellar tendonitis. It certainly could be other ailments as well. You can try taking a NSAID for a few days. I will typically take the maximum dosage of Aleve (naproxsen) for up to 4 days before reducing dosage over the next week at most. You don't want to stay on a NSAID for an extended period of time....


5

We will lose this argument Let's assume you're not going to convince her that squats are good for her knees. They are, but you can only lead a horse to water. What, then, should you have her do instead? First, get the idea of StrongLifts out of your head. If you're not squatting, you're not doing StrongLifts. It's essential to programs like this to squat ...


4

If she is "terrified" that she will tear up her knees with the squat, she very likely will. She probably has (or had) a significant knee problem. Even if she doesn't have knee problems, trying to do an exercise while in a state of fear can affect one's tension, attention and form. If she has knee problems: My suggestion would be to strengthen the glutes ...


4

This problem is called "valgus" knee. Its is more common for females due to the anatomy - wider hip and slight larger Q angle. However, here are some very common problems for most people with valgus knee, especially during squatting and landing: Weakness in hip abductors Weakness in hip external rotators Pronated feet (flat feet) Weakness in posterior ...


4

Be sure to do some joint loosening (not stretching) before you run. Then walk for a few minutes before starting. This is a less shocking way to begin for the knees. The advice about gradually increasing your distance is spot on. Otherwise, just be mindful of the way your foot is striking the ground (be as light as possible).


4

I've had issues with my knees since I tore them all up at 14 years old. If it is an injury, you need to be super careful not to make it worse. When I push myself too hard, I'll have some stiffness and pain in the joint, and the soft area directly below the kneecap becomes inflamed and feels weird to the touch. Over time, with regular exercise without ...


4

Is there another exercise, or group of exercises, that can replace a squat? The squat is the only strength training exercise that involves a pattern known as "hip drive." The hip drive is essentially recruitment of the muscles in the posterior chain--hamstrings, glutes, adductors. You could individually target each muscle, however that would be ...


4

Both the gastronemius and the hamstrings cross the back of the knee joint, so both can be tight from sitting 10 hours per day. Muscles can tighten, but the fascia can also become stuck and stop gliding well. Hydration is important for fascial mobility. Here are some suggestions: Gastroc - The simple wall stretch will target the muscle. Make sure to align ...


4

I transfer a lot of weight to the toes while moving up My fix for this is to concentrate on pushing through my heels. If there are no physiological barriers then this should be enough. One way I help concentrate on pushing through my heels is to pick up my big toes and keep them elevated for the entire set. I stand and squat normally, but my big toes stay ...


4

Running properly isn’t bad for your knees, but running in bad form certainly can be. As a matured human being, you should train like a matured human being. It doesn’t matter what age or sex you are, the only factors that might change the way you train are things like injuries, sickness, disabilities, etc (goals too). I read an article once that spoke of how ...


4

Many people experience more aches and pains as they age. However, it's not a guarantee. Knees don't just 'go bad' most of the time and pain doesn't automatically mean there is damage either. Sure there are some disorders like osgood schlatters and osteoarthritis and so on and so forth, but even for these staying active usually helps dramatically with the ...


3

First, a small point. Right below your knee is not a muscle, that is the patellar tendon. I have a couple questions that might point out a few things. You say you haven't run in a while, and now you have been running a week. How long is a while? And in that week, how much did you run, and what kind of running was it? What kind of surface do you run on? And ...


3

Part of the reason for squatting deep is to avoid muscle imbalance, but that's not my primary reason. Squatting to parallel or beyond uses the knee and hip joint through a fuller range of motion than half-squats or other partial movements. This is good for mobility and strength for a variety of tasks. Squatting deep also protects the knee joint by ...


3

I'll address this in two ways, as the final answer really does depend on your goals. Unless otherwise stated, when we are talking about squats, I'm assuming back squats. Health Reasons for Full Squats Specifically, one of the main reasons to squat to depth (defined as the crease of the hip parallel or lower than the top of the knee) has to do with joint ...


3

Most often, it is tightness in the lateral rotators that prevent people from safely getting into the lotus position. So yes, a tight piriformis is likely a culprit. The adductors are usually not the issue for lotus. First of all, if you have acute knee pain, you should not even attempt a lotus, or do any of the preparation exercises. If you are pain free at ...


3

I don't think a high or low bar squat should necessarily cause knee pain: both are okay when performed correctly. As such, I wouldn't look at that as the cause of your issue. The low bar squat is "better" because you can push more weight. There are a lot of competitive level crossfitters that never low bar squat: their knees are fine. Regardless of all of ...


3

Many runners try to adopt this running style simply because it does take stress off your knee. The craze around Vibrams was a good example of how you were forced to change your running style. I would start with a neutral running shoe. Something with little or no heel to toe drop. The large the heel the more chance you will have to do a heel strike. Second, ...


3

It could be something more complicated, but generally I'll just say that running hurts, especially when you're just starting or increasing your mileage. I would recommend following a training program like couch-to-5k. With something like that, the distance increase and schedule will be regulated. If you have excessive problems with pain or handling the ...


3

Everyone's hips are slightly different. Most people turn their toes out to ensure that their knee tracks over their toes. That said, squat stances can vary massively depending on type and sport: Powerlifting vs Olympic and the myriad of squat types: Safety Bar, Back Squat, Front Squat, Overhead Squat, Sissy Squat, Zercher Squat, Box Squat, High Bar, Low bar.....


3

There are two main adaptations of the body to downhill effort: that of the muscles and that of the joints. A downhill effort is made of eccentric muscles contractions (wikipedia link) have a specific impact on muscles. These eccentric contractions result in muscle micro-tears, which are normal. During the rest after the effort, With the repetition of ...


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