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HighIntensity
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anybody do heavy leg presses and really have sore knees the next day. Just wondering, can I avoid this and is it normal
gymtime
New member
Presses and squats are very hard on the knees bro. Some have more trouble with it than others. If you've just started to do leg training, it's normal for knee joints to be sore. But be real careful with them. Keep the weight reasonable and get used to what your body can handle.
Something to watch out for...!
....Smith machines leg presses. I kind of injured my right knee with it two weeks ago, trying to add variety to my routine, damn it! So, I'm off with the squats for two weeks and feeling much better now. Probably by the next week I should be able to go back to squats again.
I learned two things though from this mishap:
1) When using Smith machines, you have to find YOUR (mark my words on YOURS) own right position, not too far forward, nor too far backwards. First, use the bar weightless to find what feels natural when going up and down, mark on the floor where your feet will stand, then, only then add the weight. Otherwise, you're just flirting with knee injury, due to the unnatural knee bending.
2) When doing squats, do NOT use blocks under your heels. You should be flexible enough to do it without them( if you're not, work at it) when coming down. To give the knees a little extra safety, widen your stand just a bit wider than your natural squat standing position. And do not jerk your movements, you should be able to go up and down, nice, steady and smoothly. Do not rush.
Hope that helps
Corsaire
Boarding party...AWAY!
....Smith machines leg presses. I kind of injured my right knee with it two weeks ago, trying to add variety to my routine, damn it! So, I'm off with the squats for two weeks and feeling much better now. Probably by the next week I should be able to go back to squats again.
I learned two things though from this mishap:
1) When using Smith machines, you have to find YOUR (mark my words on YOURS) own right position, not too far forward, nor too far backwards. First, use the bar weightless to find what feels natural when going up and down, mark on the floor where your feet will stand, then, only then add the weight. Otherwise, you're just flirting with knee injury, due to the unnatural knee bending.
2) When doing squats, do NOT use blocks under your heels. You should be flexible enough to do it without them( if you're not, work at it) when coming down. To give the knees a little extra safety, widen your stand just a bit wider than your natural squat standing position. And do not jerk your movements, you should be able to go up and down, nice, steady and smoothly. Do not rush.
Hope that helps
Corsaire
Boarding party...AWAY!
CONTRACTION
New member
I would also like to add that you should strengthen you adductor and abductor muscles to increase your stance stability!
One more thing...
You'll perform better and be easier on your knees- and this applies to most free-weight work outs- if you start with less weight than you could actually top lift, for instance:
Let's assume your max weight on squats is 200 lbs. the weight that makes your squats burn by doing just 6 o 8 reps, tops. After a nice and easy warm up on the treadmill or whatever suits you, you could start with 120 or 150 and go upwards from there until you hit your max of 200 lbs. You'll notice it's much easier and your body is much more adept to the stress of the lift. If you're shooting for, let's say, 6 sets, you just start counting your first valid set when you hit 200 lbs. You'll be a bit more exhausted but you'll be getting more out of your work out.
Corsaire
Boarding party....AWAY!
You'll perform better and be easier on your knees- and this applies to most free-weight work outs- if you start with less weight than you could actually top lift, for instance:
Let's assume your max weight on squats is 200 lbs. the weight that makes your squats burn by doing just 6 o 8 reps, tops. After a nice and easy warm up on the treadmill or whatever suits you, you could start with 120 or 150 and go upwards from there until you hit your max of 200 lbs. You'll notice it's much easier and your body is much more adept to the stress of the lift. If you're shooting for, let's say, 6 sets, you just start counting your first valid set when you hit 200 lbs. You'll be a bit more exhausted but you'll be getting more out of your work out.
Corsaire
Boarding party....AWAY!
Hard heavy squatting and leg work is no walk in the park. Your joints will hurt, pretty much a given, especially as you get older and get up in poundages. If you have not taken 10 days off in the last 3-4 months do so and heal up. You will come back stronger and motivated.
My $.02
My $.02
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