patellofemoral pain syndrome

[Ron Partlow]

I took Ben Pakulski's advioce and started wearing much flatter shoes to train legs in. It really helps. I worked on increasing my ankle flexion, which is kinda shitty from rolling my ankles so bad riding BMX bikes on halfpipes and playng football....one ankle has less flexion than the other, so I have tried to even them out.

I am even trying to get my hands on a pair of those Vibrams. Ben told me all about the different models, so I know exactly what I want, they are just always out of stock on the website.

Also, the IT band seems to be the key to my left knee problems, and keeping my glutes stretched out and the IT bands loose really helps.

Also, time and time again, when I develop knee pain that lingers and hinders my training, I always seem to be in a "heavier leg extensions" phase. I just can't seem to do leg extensions with any real weight. I have to keep them to the very end and use 50-100 pounds for higher reps and pump the quads.

I love using them at the beginning to fatigue the quads, but the weights needed get out of control. All fun and games for a couple weeks and then I wonder why my knees hurt.

So flat shoes, lots of stretching, and using leg extensions only as a finisher....all keys to keeping my knees decent.

Also, I never use wraps. Went 10 years without them, then I used them for a few months in 09, and was doing it with the mentality that the heavier loads would help thicken up my glutes/hams and general thickness.....but they caused some real long term knee problems, so I had to put them away again. They are fun to use, but I just can't do it. Too much friction on the underside of the patella.

At 34, with 20+ years of training, I have to find creative ways to hammer my legs. I now squat 3rd or 4th in the workout and only use 225-315 for really deep, explosive, constant tension/pump tempo reps to near failure, then I grind out several more with lockouts and rest pause breathing. Blows the quads out without hurting my knees.

[steve_d]

I took Ben Pakulski's advioce and started wearing much flatter shoes to train legs in. It really helps. I worked on increasing my ankle flexion, which is kinda shitty from rolling my ankles so bad riding BMX bikes on halfpipes and playng football....one ankle has less flexion than the other, so I have tried to even them out.

I am even trying to get my hands on a pair of those Vibrams. Ben told me all about the different models, so I know exactly what I want, they are just always out of stock on the website.

Also, the IT band seems to be the key to my left knee problems, and keeping my glutes stretched out and the IT bands loose really helps.

Also, time and time again, when I develop knee pain that lingers and hinders my training, I always seem to be in a "heavier leg extensions" phase. I just can't seem to do leg extensions with any real weight. I have to keep them to the very end and use 50-100 pounds for higher reps and pump the quads.

I love using them at the beginning to fatigue the quads, but the weights needed get out of control. All fun and games for a couple weeks and then I wonder why my knees hurt.

So flat shoes, lots of stretching, and using leg extensions only as a finisher....all keys to keeping my knees decent.

Also, I never use wraps. Went 10 years without them, then I used them for a few months in 09, and was doing it with the mentality that the heavier loads would help thicken up my glutes/hams and general thickness.....but they caused some real long term knee problems, so I had to put them away again. They are fun to use, but I just can't do it. Too much friction on the underside of the patella.

At 34, with 20+ years of training, I have to find creative ways to hammer my legs. I now squat 3rd or 4th in the workout and only use 225-315 for really deep, explosive, constant tension/pump tempo reps to near failure, then I grind out several more with lockouts and rest pause breathing. Blows the quads out without hurting my knees.

I also just got the vibrams and squatted in them, but I think this is part of the problem that isn't allowing me to heal properly. Try holding a bar overhead and squatting down with flat shoes, or barefoot. How low can you go? Now, put your heals up a couple inches...now go down. I couldn't believe the difference in depth you can get. I don't know if this means anything, but it sure made sense to me that I shouldnt be squatting in flat shoes. But who knows - I change my mind so often because everything I do doesn't result in improvement nor make things worse...

[bluenose]

I was thinking about the type of shoe that I wear when I squat might be bad. I wear shox's and maybe the shoe's allow too much movement side to side verses a completely flat/board shoe. Since I already have a orthotic issue with my foot having the tendency to roll out maybe Nike Shox's make it worse.

[ubcpower]

ya shox = no good
also , imo, they are developed for asians with thin little feet

[Ron Partlow]

Ben said some stuff that I had already read in articles about bio-mechanics and proper human movement. Basically, we are brain washed into thinking our feet need tons of support, when in fact it makes our feet muscles and ankles weaker and they basically stop firing all together. The vibrams allow activation of those muscles again, and the chain reaction within the nervous system results in better nervous system performance all the way to the floor, including prioperception.

Right now I'm just using the flattest shoes I have which are the ones I usually train in.....Adidas Adi-Racer F1s. I love them for calves, but used to use basketball shoes or cross trainers for legs. Now that I use the Adi-racers for legs, I have better ankle flexion and feel my quads better.

Apparently, Nike Shox are the worst possible shoe for training legs if you want nervous system activation and connection with your base.

If you get your ankle flexion to increase, your need for elevated heels will go away.

Also, I don't think everyone HAS to squat ass to grass to get big legs.....in fact I think some people with certain geometry get more constant quad tension by stopping a bit before ass to grass, or even slightly above parallel. I go ass to grass on most sets, but stop AT parallel on others, right when my calves and hams start to really touch.

Looking forward to trying those shoes.

[Prisoner#22]

I used racket ball shoes for years, and have just recently bought two pairs of Free trainers... some Nikes and some under armors.. Shoe companies are finally making shoes designed for weight training.

Basically any pair of flat shoes that don't set you on your toes and that you are comfortable in will do. You don't need shoes that absorb shock... you want actually the opposite.. to feel the floor through the shoe so to speak.

If you have orthotics, you should make sure your orthotics fit in the shoe before you buy it, so always bring your orthotics with you when you go shoe shopping!

I don't always use my orthotics now, as I have purchaced extra arch support from the drug store for every shoe I have, however, if I am doing heavy leg training or cardio e.t.c ... I will make sure to wear them.

When I first started wearing them on the wards, after the initial 2 week period to get use to them the difference was amazing. I used to come home from work after a day pounding the floors with aching knees. After I got the orthotics and was able to wear them the entire day my knees no longer hurt at all.

[ubcpower]

Prisoner, two questions:
1. If I have good quality orthotics (500$) range from Kintec footlabs. Do you know how long they are supposed to last? They gave me my mold if i ever needed to create another pair. Mine are about 4 years old now.
2. I only have been wearing them out or at the gym, do you suggest buying some slippers and inserting them in the slippers for walking around the house?

[Big D]

thank god for this thread, my knees have been killing me lately,
specially sitting down. I have orthotics but do use them in my dressy work shoes,
I think its time for me to change that.

[natenator]

thank god for this thread, my knees have been killing me lately,
specially sitting down. I have orthotics but do use them in my dressy work shoes,
I think its time for me to change that.

I walked down an escalator today (cause I didn't want to be the lazy ****tard who stands) and that even hurt the knees...

[Prisoner#22]

Prisoner, two questions:
1. If I have good quality orthotics (500$) range from Kintec footlabs. Do you know how long they are supposed to last? They gave me my mold if i ever needed to create another pair. Mine are about 4 years old now.
2. I only have been wearing them out or at the gym, do you suggest buying some slippers and inserting them in the slippers for walking around the house?

I have a therapist who tells me he wears them (his orthotics) always, and also has those custom birkenstocks for sandals at home.
visually inspect your orthotics and see if the orthotic has changed or not...

I'm definitely not an expert on the making of them or their lifespan.

Everybody is different and everybody's needs are different, but the recomendation I had was to wear it at all times.