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I was talking to a chiropracter the other day. He had the idea it could be patella tracking because I squat with my feet pointing outward. He thought I should try squating with my feet straight ahead or pointing inward to strengthen up any inbalances. I dont like the idea of squating with my feet inward. What do you think Eric? I was thinking about RDL's or extensions till the knees feel better and light pull throughs.

I think you definitely shouldn't get lifting advice from chiropractors

You should never squat with your feet INWARD. I don't why someone would come out with something like that. Squatting with your feet straight ahead is great if you have the flexiblity to do it but chances are that could just be worse on you knees due to lack of depth or changing the mechanics of it. As long as your knees line up with your feet I don't think that has anything to do with patella tracking issues.

The idea of doing step-ups, etc. is to help adress that. Also squatting nice and deep is thought to have benefit. That and the PC work for hams and glute....this all has to do with the VMO and the idea that you can selectively isolate it a little to take care of the imbalance that is thought to occur commonly. I don't know whether you really can but I have found great benefit from step-ups, single leg stuff in general, and lots of PC stuff like pullthroughs, etc...

I talked to you before about the mobility issues, correct?

I certainly think RDL's are a fine idea. These days, at least among the guys I follow, extensions would no longer be the preferred choice if it is patellar tracking issues. If you do do them, do them light.

Try an illiotibial band stretch as well.

Other than that I don't know what eles to say. Sure wish I could be of more help.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Ok thanks Eric,

I was doing lots of mobility stuff, lunges etc. I was doing an IT stretch also. I will give the knees another week rest and see what happens. Thanks again for all the help.

MaRvO.

Over the last week I have had some pain in the lower lateral area of the knee also. I went over everything today and I am quite tight in the Piriformis muscle. The groin muscles are quite tight and the IT bands are tight also. I will work on stretching these over the next couple of weeks. I hope this gets things back to normal.

Take care of your knees. I hope the stretching helps. Let us know how it goes.

Thanks widdoes. I will keep you posted.

That definitely should make a difference, Marv. I definitely think most of these knee problems stem from other deficiencies rather than a mechanical problem in the knee itself...or, that is to say, the other things lead to the mechanical problems.

I take it, since you have a toes out stance that you are not having problems with the knees being pulled in? If so you have to look at adductor tightness and glute medial weakness. And in general opening up the hips.

Have you tried any of the drills in the Dan John video?

On the shoe front I have decided to go with Nike Frees. I want to avoid a lifted heel and also, that will be great for deadlifting because if I had a high heel I'd end up going barefoot for deadlifting anyway.

Dynamic Day
Tuesday 8th April

Squat 95kg 10x2
Bench 65kg 8x3
DeadLift 105kg 10x1
Pull ups bw 2x7,1x6,1x4
HanglegRaise 1x9,1x7,1x6
Calve Raise 300lbs 1x8,1x7,1x6
Heavy Gripppers

Dam those It bands are tight. There nearly painfull to stretch, but its so relieving. I am working on the groin muscles also. Knees felt preety good today so I ended up squating. Couldnt help myself. I might buy a foam roller soon. I havent noticed any problem with knees coming in Eric. I went through the motions with Dan John along time ago when I was OH Squating and learning to squat properly. I watched about half of it the other day though.
Those Nike free look like joging shoes. Can you link me to the ones your getting. Is the sole hard? The add said there like walking on marshmellows.

MaRvO.

I have a foam roller and I certainly find it useful. By the time I got it I had already relieved most of the overall tightness in the IT band but there were still a lot of hot spots.

The nike frees are supposed to be barefoot trainers. I.E. something to protect your feet but simulate being barefoot. They have three different ones going from more support to less support and closer to barefoot in order to "train" the feet. They are meant for runners to train foot strength and ankle mobility, etc... but they have been recommended to me as a good shoe for lifting....basically flat soled extremely flexible lightweight shoes.

If they feel like marshmallows I certainly don't want them! But that wouldn't make sense since they are not designed as cushioning shoes in that way. Shouldn't be any more marshmallowy than chucks but if you put on a pair of chucks nad you never wore anything like that for the first time you might feel like you are walking on air which I guess someone might describe as marshmallowy.

But they were recommended by eric cressey. You know how much respect I have for cressey and it was a link that was part of a purchase I made so I can't really link that. He basically just said that besides chucks he thinks they are a good all around lifting shoe and training shoe for the gym. I don't really know but I'm gonna get em from Zappos and I will return them if I think they suck....I'm pretty sure they have easy returns .

I just have decided I don't want the heel but at the same time I don't want to get more chucks. The sole is not hard but I don't think it will be mushy any more than chucks are mushy..which they are not. And I like to have chucks to walk around in too and I can't get two pairs on them

I will let you know what they are like.

Cool I might check these Nikes out. Let me know what you think.