Sore Knees

[StarShine1975]

Hello Rebels!

I just started Body weight workouts a few days ago. Prior to starting, I had done a 30 day challenge on EA active for the Wii. That involved a ton of squats and lunges. While doing the 30 days, I noticed that muscles just above and on the inside of my knees were extremely sore after doing heavy leg exercise. I chalked it up to my body adjusting to the new exercises. Once I found NF, I started watching videos and realized that I was doing the squats and lunges wrong and pushing my knees out too far. Doh! I wish EA would have given better directions on how to do them.

So my question is, should I continue doing the squats and lunges even though my knees still hurt? They don't hurt while I'm doing the actual exercise anymore because I'm doing them correctly, but they are sore doing normal activity. Or should I wait and do something else in the mean time to allow them to heal. I've never had problems with my knees, so I'm not sure what the best approach is.

Added note: Doing HIIT on a treadmill doesn't hurt at all. So I can definitely do that.

Thanks for any advice.

[mcdrew]

Shoulder stand squats. YouTube go

[StarShine1975]

I'm capable of doing just over 20 BW squats to parallel. Those shoulder stand squats will still make my knees do the same movement that causes them to hurt a bit. I'm not sure if that would be moving things in the right direction.

[mcdrew]

But the load on your knees isn't the same. It's not moving backwards, but it's up to you..

[StarShine1975]

I've been doing the shoulder stand squats as you suggested. Still knee issues. I'll keep on it another week and if things don't change, I think it will be time to have my MD take a peek and make sure I didn't screw something up. Sucks to get old. =P

[Oogiem]

Sucks to get old.

But it beats the alternative.

[injex]

Do you stretch your upper legs properly after working out?

My knees really hurt, when my upper leg muscle gets too short, because then it pulls the knee outwards.

[StarShine1975]

I definitely stretch afterwards, now whether or not it's the proper way, I'm not sure. It hurts most when I bend it all the way, ei: kneeling and sitting on my heels. I was washing some walls this way and when I went to straighten them it was killer.

[Elastigirl]

Personally, I would just give your legs a break for a week. Also ice, you probably have inflammation. Do stretches and walking and upper body excercises. A week or two of giving your knees a chance to heal isn't going to make a huge slowdown in your goals, and will probably help in the long run.

[StarShine1975]

Back from the doctor's office. I managed to strain my meniscus in my right knee (hopefully not a small tear). Since it's the range of motion that causes pain, I have to refrain from exercises that bend my knee too much. I can do squats, but only at 20-40% until my knee heals and then I can go lower. It should take 1-2 months.

The shoulder squats do the same range of motion, so even though that was a good idea, I can't do them. But at least I can still do something!

[spezzy]

when you can do squats again feel free to videotape and post it. we'll let you know what you're doing right/wrong