Hey guys, I have knee pain and crepitus in both knees. I had a right knee sports injury in 2007 when I tried to get into martial arts. I went to a Physiotherapist back then and he said luckily it was just a sprain or something along those lines. I had an MRI done in 2016 on my right knee and it confirmed Patellofemoral Syndrome or what the doctor simply called Arthritis. I have continued to squat but lately the knee pain is getting unbearable. It’s mostly in my Right knee. The knees feel fine when I’m working out but it’s bad later on and the next day. Climbing down stairs can be quite torturous! I tried using flat soled wrestling shoes to squat in but didn’t like them so I switched back to my Do-Win heeled squat shoes. I always wear Rehband knee sleeves during all compound lifts. I also do the couch stretch and other warm-ups prior to squatting. Any advice is appreciated so I don’t have to give up squats completely.
Hi Shannon,
Glad to hear you’re still trying to find ways to train, as this is very important.
The knees feel fine when I’m working out but it’s bad later on and the next day.
This is generally reassuring, but suggests that the DOSE of stimulus you are applying may be inappropriate for you at this time. The goal should be to find a dose of stimulus that is both tolerable during the session, but that ALSO does not result in marked exacerbation of symptoms after training.
This may require you to alter your training intensity, volume, frequency, or some combination of the above. We cannot provide individualized prescription here without a one-on-one consultation, however. Our general principles for programming are discussed here: https://www.youtube.com/watch?v=mdwj5ORPmX0
Additionally, the knee rehab template may be an option to help gradually re-introduce you to tolerable doses of activity and progress from there.