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Well, this ache is so generalized I don't even know if it will possible for you all to help me as I can't be very specific about it because it is not a specific pain.... that said:
1. When did the pain begin? Since I started lifting again last month. I've been doing NROL4W and doing squats and deadlifts as per the program 2. What were you doing at the time? Or did the pain come on gradually over time? It's been gradual, and I don't feel it while I'm lifting, I feel it later. 3. Where, anatomically, is the pain? This is the hard question.... it's in my knees but it varies, if that makes any sense at all. Sometimes it's above my kneecap almost in my lower quad, sometimes it's to the inside of my knee, sometimes just very generalized in the knee vicinity.... I'm sorry I can't be more specific 4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting? It's a dull ache 5. Is the pain constant, or intermittent, or only on certain motions? It's randomly... mostly when sitting still actually. 6. What motions make your pain worse?
Sitting still oddly enough 7. What, if anything, makes your pain better? I guess moving around... 8. Does your pain radiate to any other part of your body? No 9. What things could you do before, that you cannot do now because of your injury? It's not bad that it interferes with anything, but it is definitely getting annoying and I would like to fix it 10. What is your main concern regarding the pain and its consequences? I really don't want to end up with a knee injury. Right now I don't think I've done any actual damage to it yet, but it's becoming more of a concern. 11. Have you ever injured that part of your body before? If so, how? No 12. Is your pain getting worse over time? And if so, how much worse over what time period? A little bit... not in intensity but it how often it hurts.
My first thought was that my form is bad on the squats and deadlifts and that those are causing the pain. But my bf is a trainer and I had him take a look at my form and he said it's fine. He's baffled by my knee pain too. He thinks it may be the tendon not being used to lifting and getting acclimated, but I'm not sure. I feel it a lot when I sit down, and sometimes I feels... I don't know... torqued? It may make no sense, but I've noticed my knees and ankles don't line up, therefore it's a little difficult for me to make my knees track over my toes when exercising. I have to make a very conscious effort to use my outer thigh muscles to keep my knees from tracing inwards.
More anterior knee pain! It's rampant!! (sorry, getting a little punchy here!)
1. Stretch the behoozies out of your quads, TFL, and hip flexors.
2. Incorporate into your dynamic warm-up some good gluteal activation exercises (single leg bridging, X-band walks, hip corrections, etc).
3. Foam roll quads, ITB, and glutes (and anything else that is sore).
Should help.
If it is really sore, ice it.
And keep up the conscious effort to use your outer thigh muscles to keep your knees from collapsing inward ... that is using your glutes. You need to get those working better!!
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thats the same problem I am having right now, but with just my left leg. The ache is in the same exact spots. When I squat down to get a ball that is low for example (softball just playing catch and my partner throws a ball that I have to squat down low and get), I defiantly feel the ache big time. I think its the knee, but its really a muscle that is tight that is causing the trigger point because when I roll just above my knee and to the side above the knee (never on the knee), it goes away for a little while and comes back when I have sat or stood in one spot for a while. To keep the spot loosen if I am not moving around is kicking my foot to my butt every now and then. I am going to also do what Julie says. The only time I ever feel the ache and need to massage it is if I am kicking my butt with my foot (not actually touching the butt though because it can't by itself unless I force it to), sprinting, or squatting low to pick up something. If I massage where I feel the ache (above knee like you) before I run or exercise, I am fine unless I am in one spot for a while and get stiff again.
I am trying to figure out myself where the trigger point is. I have to start from the glutes, go through the abductors, then go through the quads to get rid of the trigger point like julie said. I am glad I found this thread because I don't have to make a new one because you are going through the same exact problem as me.
The X is where the massage needs to be done and in red is the area that ache. Hopefully that helped. I was actually massaging the wrong area and I found this site and massaged the right area on the posterior side, and no aching right now. =) On that site, it has all the trigger points for all the muscles on there. Wherever you are tight, look it up on where the trigger point is.
Considering Walking for Knee Pain Relief? Walking Will Help Your Knee Pain » ... If your legs feel weak, or achey, here's a solution for you. ...Lift one foot off the ground, and tuck it behind your other calf. ... My legs have felt weak and achy since I've been working an office job for the past year or so and .
Ache-y knees since lifting
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