Knee subluxation

**blindprop** · 21-12-2011 11:19 AM

Basically, I'm having a problem where whenever I squat my knees will fall inwards consistently at the 3rd rep of a set as soon as I begin my ascent. I was nearing 120kg 3x5 just a few weeks ago and then decided to go down to 100kg to try and sort this out but it's still happening in exactly the same way! The knees don't fall completely inwards, it looks like they just straighten themselves right in front of me, as opposed to tracking over my toes.

No matter how hard I push my knees out they will still fall in. Can this be a strength or a flexibility issue?

I find it odd that the same things happen even in sets of 20kg difference on exactly the same rep so I kind of think it could be flexibility? Does anyone have any ideas how I can fix this problem? I'm sure someone will come up with the obligatory "do more squats" but I feel that this is just going to eventually injure me (I have had prior knee issues from a similar problem).

I think I was told to have my toes at a less extreme angle in a recent form check thread I had so I'll give that a try, but apart from that, I'm guessing I need to work on my adductors? What kind of exercises are best?

Cheers

**MJ.23** · 21-12-2011 11:38 AM

I would drop the weight slightly and work back up again.

**blindprop** · 21-12-2011 11:45 AM

haha, my bench is going to catch up with my squat at this rate!

**SpiderDan** · 21-12-2011 11:46 AM

Could be any number of things. But best take a video looking at your squat straight on. How do your first couple of reps go?

But generally if your knee is coming in its because your body needs extra support from the quads to complete the lift.

- upper back could be loose causing the weight to shift forwards - and quads come in to aid the supoport.

- Weak external rotators/glutes reduce the support in the hole causing the knee to shift in so the quads make up the slack.

- could be a lack of moblity in the hips, have you tried some goblet squats and a little prying to open things up?

**blindprop** · 21-12-2011 11:54 AM

I suppose it is very difficult to gauge what the cause could be... I'm going to find it hard to get any videos in the next couple of weeks because I'm at a terrible gym at home at the moment and there isn't enough space to set my laptop up and film myself, I'll do it as soon as I get back to uni though.

My upper back feels alright, I will try to concentrate on keeping an upright position though, chest up and head facing forward and really concentrate on that tightness in my back.

The problem may be my rotators and glutes... I would like to try some SLDL and good mornings or something and see how that helps but being on starting strength can be pretty limiting to the assistance work you can throw in for certain problems. Maybe I could set out a temporary program for it.

I think I have adequate hip mobility, I often do a bit of stretching whenever I can and I've never really had a problem doing goblet squats, I'll have a look at some instructionals and make sure I'm doing them right. I do some hip mobility drills that I read on Mark's Daily Apple too which help loosen everything up before squatting.

**winchester** · 10-01-2012 11:17 PM

Sorry to hijack this thread but on a similar note I've found today that I've some shooting pain in the front of both knees.

I took a video and it seems that I went below parallel. I've actually been going this low for the last few weeks but it's been the very beginning of SL so I hadn't noticed any problems.

I'm 6'2" so should I avoid going below parallel in future? I might have been widening my toes more as the weeks have gone on and the weight has increased. If I did its been unintentional.

**Pkant2002** · 10-01-2012 11:45 PM

Nothing wrong with going further than parallel in fact its something i wish i could do. To be able to squat atg is something alot of gym members aim for. In terms of pain through your knees i am afraid i have no idea why that might be, other than maybe rest it up and see in a few weeks but i doubt that is the correct answer.

**winchester** · 10-01-2012 11:48 PM

Thing is from looking at the video it appears that when my femur goes past parallel my hips tilt back which rounds my lower back even though I'm keeping my back strong?

**blindprop** · 10-01-2012 11:54 PM

Are you going for an olympic or powerlifting squat?

**winchester** · 11-01-2012 12:06 AM

I think you've hit the nail on the head. I'm probably somewhere inbeween. My stance today was probably too wide and my toes too flared which meant that I felt I could go lower. The bar was still high though.

What I want is the Olympic style with slight toe flare because of my longer legs. Is that right?