Sprained Knee & Squats

[NickB]

Hello Everyone,

I'm a 48 y/o guy who has been training pretty steadily for the past 30+ years; heavily for the past 3 years. I use good form, eat right, and love lifting heavy...my fav exercise is of course, the squat.

Here's the story...

Two weeks ago, after I warmed up properly,, I did heavy legs, 475 lb sets and gradually worked my way down. No problem, felt the burn, the pump, etc. The next day I had to travel (air) that I do frequently (my job). On both legs of the trip, I sat in the bulkhead seats where I couldn't stretch my legs out. The knees started tightening up so I stood up, went to the bathroom, etc.

The next morning, my right knee was swollen and hurting bad. I went to the ER and received x-rays, ultrasound (for clots) and was given some pain meds that I stopped in two days. Fast forward almost 2.5 weeks forward and the knee is almost 100%. I should mention that I also been receiving sports massages and of course, my legs/knees were a target area during those sessions.

My question - I usually train squats on Saturday and was wondering if you guys think a few lights sets at 225-315, knees wrapped, 4-6 reps for each set would be OK.

I realize you guys aren't docs but asking for experience here.

Thanks,

Nick

[glover]

I would definately take it light. More like 225 -250 lbs higher reps 10 -12. If you have no problem with your kness afterwards then move your weight back up.

The hardest part of getting old for us gym rats is taking it easy.

Ask yourself would you rather squat lighter and build back up or not squat at all? This is not a muscle issue but so it could be something more severe or coult lead to something more severe.

[NickB]

Thanks...you're so right about hard it is to take it easy. My son who is almost 17, is taller, ripped and I refuse to turn over the strength competitiveness to him as well LOL. I thought increasing reps would actually hurt me more because the movement is just repetitive with not as much effort but I'll check it out.

Nick

[ScotchGuard]

NickB, the bum thing about getting old is that our muscles are still awesome but our tendons and ligaments aren't. The result is that the joints are weaker then the muscles. You'll go great guns for a while and without any warning you'll get injured. Then the cycle repeats again. I pulled something in my abdomen while doing abs that I've done a 1000 times. It's near the pelvic bone so I'm thinking its a ligament. Now I've been 80% for a about a year. Take it easy, heal, and go again. What else are we gonna do? BTW, I'm 50 so I feel your pain buddy.

[scorpion62]

I would definately take it light. More like 225 -250 lbs higher reps 10 -12. If you have no problem with your kness afterwards then move your weight back up.

The hardest part of getting old for us gym rats is taking it easy.

Ask yourself would you rather squat lighter and build back up or not squat at all? This is not a muscle issue but so it could be something more severe or coult lead to something more severe.

x2 keeping your weight up when injured is a no no

[kaju]

There is allot that could be heard here.
first you don't have to go balls to the wall heavy to make strength and size gains.
second go light until you feel no more pain.
third I read the East German Olympic training records that came about a few years ago. I learned allot about how they trained to get so many gold medals back in the day.
when someone would Plato and didn't seem to advance they would give there athlete about 60% of the weight and do ten sets of ten (of what ever exercise they were doing) for about a month. then when they went back to see what they could max they all 100% of the time made gains.
fourth you can make gains in strength and size by going light and doing 20 reps of a lighter weight.
As long as you do not have a significant injury you can pull out of this buy one or both of the strategies I outlined.
Just be careful.

[NickB]

Thanks guys...

I squatted at 275 with kness wrapped for 4 sets of 10. Not too bad but I learned something here about muscles, tendons and ligaments and I appreciate that.

I'll try the 10x10 workouts for awhile...used to do those back in the day.

Nick

[yesimussing]

Def pay attention to your body. Take it easy for a couple of weeks on your knees. Pay special attetion to instabilty, swelling and pain. Remember your not 17 like your son anymore. If you end up doing damage to a ligament or tendon can be the begining of the end. So behave for a couple of weeks so u can vet back in the game 100%. Best of luck.

[yannick35]

I injured myself doing squats and deadlifts almost 8 years ago, started training again last year and each time i try to do squats they put to much pressure on the spine.

I spoke to my sport medecin who treats my back pain and he told me that they are the worst to do, now i do leg press and leg extension and they are great.

For the knee prolotherapy might do you good. Good luck