Knee pain
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I've done some sissy squats on the smith machine with heavy weight. I thought I could do it, but my right knee got a little fucked from it. I've been having slight pain ever since. Any ideas on how to heal from this?
Neanderthalmaxxing
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@Bran I've found that bodyweight sissy squats strengthen my knees and prevent pain after other exercises that're hard on the knees, but that's probably not a great idea when you're already injured. I suggest resting your knees until the pain goes away and then trying that.
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Regress the knees over toes movements you train while injured.
-Floss the Knee to reduce inflammation and circulate synovial fluid. 2-3 mins a few times throughout the day.
-Sled Drag or Reverse Treadmill walking. Help increase strength and blood flow in the injured knee.
-Reverse Step Ups. Start with standing your foot flat on the floor, progress to 2" drop, then 4", then 6". Then add a slant to your standing foot.I recovered from a meniscus tear using the Kneesovertoeguy stuff. No ice or heating pad was needed.
Just consistent, regressed strength movements, avoiding pain, and trusting your body's ability to heal. -
@Jonny-Rico this. Reverse sled drags, as well as forward, fixed my torn MCL.
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@Brandon @donovan @Jonny-Rico Thank you. I have been resting and doing what you guys have suggested. It seems like I am making really amazing progress on the knees. I have been close to hitting my normal sets on leg extension too!
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sissy squats don't seem to be particularly agreeable if you overdo loading, you probably had it strength wise but the movement itself just isn't conducive to too much loading. if you do them on a hack squat for example, you can get the full stretch and hit failure within a reasonable number of reps with as light as 1x 25 plate on each side (for the hack sissy squat technique, meadows has a video demonstrating this, i do not recommend the form platz advocates for this variation).
depending on how you execute your leg extensions you can get most of the same benefits as sissy squats. at least when it comes to getting that deep stretch. years ago i used a lying leg extension / leg curl combination that didn't have an upright back support, it was simply a lay down. for whatever reason, laying on my back and doing leg extensions this way just took the stretch to the next level and it felt like a sissy squat that was effectively able to be loaded. i haven't run into a machine since then that allows me to lay on my back to do extensions comfortably the way this machine did.
as i don't think you did any real damage, chalk it up to the tweaks and strains that will happen from time to time in training. you will be perfectly fine within a week or two, avoid smith squatting (any variety) during this period as i find it to be particularly strenuous on the knees compared to other movements.
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@Bran
smith machine is 4 regards. use a barbell and a rack u imbecile. -
I've had knee pain my whole life, but am now free of it. I switched to barefoot shoes and after a while of adjusting, my pain just went away. I like barefoot shoes a lot, because you feel more connected with the ground/world.
