Q for the fitness gurus

[Very Veronica]

Why do my knees burn when i do squats?

Happens during my weekly T&A class (tush & abs). It's a power hour booty camp including never ending lunges & all sorts of squats but the ones that get me are these with the stability ball:

(Not me btw, i am more ripped..& my form is better) My knees don't ache, they just burn at the end of sets. Any thoughts?

 

[summerbreeze]

burning muscles

lactic acid build up,
google lactic acid and you will get a full explanation

 

[ASHLEYM]

lactic acid build up,
google lactic acid and you will get a full explanation

Yeppers, because VV knows ow to work it

 

[rimas]

Try drinking carbonated water while you work out. It helps. Also, cut down on dairy products, especially the day before and day of the work out.

 

[kweeezy]

Can You more accurately describe "burn"??

The burn is what a lot of people look for when working out.

If it isn't uncomfortable I wouldn't worry. Maybe just scale back a bit.

Quality over quantity.

The OsteoArthritis thing is unlikely in my opinion especially if You are active and I know You are.

It (OA) usually hits folks who are more sedentary and have bad diets. People who work out consistently have excellent bone structure and density BECAUSE of the resistance training. Just don't overdo it.

Keep up the good work--in Your case it is certainly a beautiful pay-off!!

 

[SethBrundle]

From what you are describing it sounds like some soft tissue injury. When you strain it during your workout you are re-aggravating it the injury, causing swelling and pain. Take some anti inflammatories to reduce swelling and ease up on working outs that will put stress on the knee.
Probably good idea to see a doctor and get it checked out.

 

[aznboi9]

"It (OA) usually hits folks who are more sedentary and have bad diets. People who work out consistently have excellent bone structure and density BECAUSE of the resistance training. Just don't overdo it."

Well, one has to be careful here. Many football linebackers suffer from OA when they get to their late 30s and early 40s. Over-exertion could do tremendous harm on one's knees, and then what about wearing high heels, would any orthopedic doctor recommend them as healthy for walking???

That is true, but you cannot use the analogy of football linebackers and extrapolate to the general population. Footballers have to endure forces from training that are on the extreme end of the scale. As athletic as VV is, it's unlikely that she would subjecting her knees to such high stress levels (even with all the CG she'd be doing) unless she was like a marathon runner or something. Also, OA will usually present in a manner that is different from what VV is describing. And yes, I've heard that there's a greater association with obese individuals.

Although her description is very non-specific and lacking details, it sounds more like simple muscle fatique as I can see how wall squats can put a greater stress on the quads.

 

[kweeezy]

Well, one has to be careful here. Many football linebackers suffer from OA when they get to their late 30s and early 40s. Over-exertion could do tremendous harm on one's knees, and then what about wearing high heels, would any orthopedic doctor recommend them as healthy for walking???

I think you actually confirm what I'm saying NEVERONSUNDAY.

Don't overdo it was my advice.

Good point about the high heels though. I wonder though whether they would cause more trauma to the feet rather than the knees.

You would think a professional athlete such as a linebacker would have an excellent diet, but with rare exception, I bet they eat a ton of meat and bulk up foods that probably mess with their joints and connective tissues. Not to mention the irreparable harm that creatine and other 'sports supplements' are doing to the liver and other organs.
There is a growing movement in alternative circles that arthritis is more closely linked with diet than with overuse.

 

[Very Veronica]

lactic acid build up,
google lactic acid and you will get a full explanation

What is this google you speak of? Lactic acid seems to be the culprit but difficult to find consensus & sort thru the chemistry specific to my situation. Coles notes version anyone?

Try drinking carbonated water while you work out. It helps. Also, cut down on dairy products, especially the day before and day of the work out.

Hmm. I will try that. Not a lotta dairy in my diet anyway. Maybe i don't have enough carbs in my sytem before workouts? I also read that acidic blood (too much caffeine in the diet) can trigger lactic acid burn. I've cut out coffee mostly but i do like my morning matcha.

I cant bring myself to get me back into my Bikrams

Yoga is like elevator music..yawn..booty camp is rock & roll, baby!

Just don't overdo it.

I think that's my prob. I'm a keener.

From what you are describing it sounds like some soft tissue injury. When you strain it during your workout you are re-aggravating it the injury, causing swelling and pain.

Nope. No swelling/pain. Just a burn at the end of sets.

it sounds more like simple muscle fatique as I can see how wall squats can put a greater stress on the quads.

Yup.

Good point about the high heels though. I wonder though whether they would cause more trauma to the feet rather than the knees.

There is a growing movement in alternative circles that arthritis is more closely linked with diet than with overuse.

I wear heels infrequently & usually when i'm horizontal. My diet is mostly organic westcoast caveman a la capers..the only degenerative effects of that so far are my grocery bills.

 

[aznboi9]

There is some evidence to suggest that it is more than muscle fatigue. OA affects everyone in due time; google it or check out the Merck manual for OA facts and statistics. Women wearing high heels regularly and over many years are among the high risk groups. Should the ailment be OA-related, there are many steps to manage it without losing much in terms of quality of life.

What's your fascination with heels? Yes, it's acknowledged that shoe wear can have an impact on knees hips and backs. But you can't simply put on the blinders and zero in on one thing; you have to take the symptoms in context.

 

[Commando]

Try drinking carbonated water while you work out. It helps. Also, cut down on dairy products, especially the day before and day of the work out.

LOL. Good one.

Drinking carbonated anything is not a good idea before working because it gives you gas. Nothing like needing to release gas before a good hard rep. LOL

 

[kickback]

try this before you workout

VV you may want to try this before you do squats:

Get on the leg extension apparatus and do three sets at a weight that feels like 70% max. After each set hold the extension until fatigue pointing your toes in and focussing on the muscles just above your knees.

You may just need a little more muscle support to do the squats.

 

[aznboi9]

or bio-mehanics specialists??? Anyone who has some rudimentary understanding of kinesiology (sp),e.g, Waterloo U has a wonderful program, will know how footwear affects the knees.

Did you even read what I wrote? Yes, I acknowledged that shoe wear can affect knee mechanics; but not all knee pain in females is due to heels. You have to take into account the context of the situation. VV even admitted that she doesn't wear heels often which puts her risk even lower than it already was. So to keep on beating the "Oh, all these poor females who are suffering from heel induced osteoarthritis!" histrionics is nonsense.

And spare me the links to random sites and studies, half of which have little to do with your point. Regardless of my knowledge base, clearly, you don't know what you are talking about. So maybe you should take your own advise.

 

[aznboi9]

Understand the concept of risk factors??? Been to Med school ??? Good experience for one's knowledge base??

Gee, have you!!!???

Kind of a stupid question, you think?

 

[aznboi9]

kind of stupid answer too???

Yes, in response to the absurdity of your question. What, you think people on here are just going to admit what they do in real life? Give your head a shake.

"Oh yeah, I'm an MD. And here's my CV to prove it too."

 

[Very Veronica]

no joint pain so it's not arthritis

I am however experiencing an annoying pain in my ass when i post here thanks to NOS, ex client who i cut off a few months ago including email. He's on my ignore list but insists on following me around the board. Sorry NOS but enough is enough. You're being completely obnoxious.

Now back to the topic..thanks to the fitness buffs who responded here & in pm! My prob seems to be that i'm um weak in the knees.

Still curious about the physiology/chemistry of what's going on & tips on strengthening the area so please carry on if you've anything to add.

 

[jraf]

Given the discussion to date, I'd got to the doctor about the pain in the ass and forget about the knees

 

[witweew]

yea, for workout music, you basically need hard-hitting

euro-dance music.. .. nothing else does the job really.

Search around on itunes for "euro club hits"

or check this link :

http://www.futurelectrohouse.com/tracks

 

[CODe333]

I'm certainly not a fitness guru but I have had to deal with burning or pain in my muscles (and in my case in my joints, not arthritis). I have found it has been helpful to reduce acidity by doing things to alkalize my body daily on a more consistant basis. From what I know of your diet VV, what with the organic veggies and other paleolithic features, you are probably pretty balanced in the acid / alkaline area. However, you never know; you are physically active in a whole range of ways and your acid / alkaline balance may be suffering. I do know from reading I've done that athletes often have to buffer excess acidity in much the same way. If you can stomach it, you may want to try drinking the following concoction before and after your workout to see if it helps. Having a highend juicer (I use a Champion Juicer) helps with the limes if you leave the peel on. I drink this blend 3 -4 times daily to offset the acdity of medication throughout the day. You are not likely to need it as much as I do (you are in excellent condition by all appearances). I've come to like this drink but I'm sure many people will find it gross and bitter. Anyway here's the recipe:

In a glass mix the following:

-juice from 1 freshly squeezed lime (organic, of course, for VV! I juice it whole with the skin on but that's not mandatory)
-a shot glass of organic applecider vinegar
-1/4 teaspoon of sodium bicarbonate or potassium bicarbonite (I use pb because sb raises my blood pressure, pb can be hard to find, though)
-the contents of 1 probiotic capsule (yes, break the capsule open so the stuff is free)
-Some aloe juice (it use the new non-gluely variety)
-Fill the remainder of the glass with water (forgot to put this in the first time - w/o water it would be too strong, may want to dilute even more the first few times)

The first two ingredients are mandatory, using all together is best. Getting the probiotic powder to mix in can be a challenge. All these ingredients turn to alkaline ash when processed in the body. I start the day by doing a whole batch (3 or 4 servings) and carrying it with me in a sports bottle. After a week or so I actually found it to be refreshing, especially cold. Some people will find sodium bicarb or potassium bicarb hard to drink at first, so you may want to use a smaller quanitity and build up. Some people won't be able to handle either at all, and will have to leave it out. If you try it, you'll have to use it for at least a week to see if it works. In my case it reduced muscle pain and burning to almost nil and also stopped the nausea caused by excess acidity due to meds.

You may also want to look at your running routine and those that support it. Is it time to get new runners? Are you stretching all attending muscle groups in a balanced way? When I was your age I had to change some aspects of my running routine (e.g. more recovery time, variations of the lunge along with squats, etc.) and lifting regime to offset some body changes. I know you're really up on stuff like this but I thought I'd mention it anyway.

Also your body may be telling you that it's suffering more oxidation and free radical damage (hard to say why- more pollution, whatever), so you may want to look at taking a greater range of antioxidants, vitamins and minerals. When it comes to antioxidants you get what you pay for and you'll want to take at least the big 5 together: vitamin C, alphalipoic acid (R+ form ONLY), (NAC) N-aceytel cycteine (sp?), full spectrum vitamin E, and CoQ10. AOR makes very high quality versions of each of these. Body Energy Club on Davie just of Granville carries AOR often. You would also likely benefit from doing IV vitamin C and getting glutathione (sp?) treatments (via nebulizer). There naturopaths that have these skills. Pricey it's true , but if I had a body like yours and wanted to preserve it's natural strength and beauty, I'd consider all this at some point. Again I'd recommend Michael Colgan's books on proper exercise combinations (he's rehabed many professional athletes) and especially for antioxidants, vits and mins.

For your consideration VV.

Being the bright lady you are, I'm sure you'll figure out what works for you. (We'd all hate to think of the consequences of VV out of the game!)

CODe333

 

[booblover]

why ask a bunch of lay people? Walk on down to your Physician/Physiotherapist and ask a professional (your local fitness trainer doesn't count as a professional either). If it is weak in the knees then probably too many orgasms before your workouts!