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13

As you've discovered, the 10% rule isn't really applicable to someone who is completely new to running. It requires that you already have an established weekly running volume that you can tolerate, so it's really only for already established runners. As a beginner, you'd be better off starting with a dedicated beginner program, such as Couch to 5k, which can ...


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

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

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

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

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

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

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

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

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'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

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 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 ...


2

Yes, and I do not have a history of knee problems. I have 2 pairs of compression tights I wear for cold weather runs. I also have several pairs of non-compression tights both insulated and not. I like the feel of the compression tight, however, I do experience knee discomfort and pain when wearing them on any run over a few miles. It seems like the tights ...


2

I am experiencing the same thing. I have a history of knee issues (mostly ITB) and wearing tights for running (and sometimes even wearing skinny jeans throughout the day) seems to exacerbate the problem. I have been running very short distances (3-4k) at an easy pace for the past couple of months to ease back into things and not re-injure myself. The first ...


2

I have had patellar tracking disorder for years. I run and run and the end result is eventually sublocation in my knee everytime I use stairs, walk, or crouch. I have found a magic tool though! My friends, I am talking about the torture device called the foam roll. Most times the cause of patellar tracking disorder is overly tight IT bands on the outside ...


2

You sound like one of the lucky ones. i was diagnosed with a Bakers Cyst over 3 months ago and it shows no real sign of leaving anytime soon. It was excruciating at the hospital and they gave me pain killers and anti-inflammatory s. That helped a bit but the leg is still bad. Eventually went to the docs about a month ago to get it drained and have a shot of ...


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