Knees After Leg Day

[CJ]

At the rate I'm learning bjj I'll be lucky not to wind up with an elbow in my ass.

Nothing quite like getting tapped by a 13 year old girl.

 

[Yano]

At the rate I'm learning bjj I'll be lucky not to wind up with an elbow in my ass.

When I started training Kempo i had a problem with my front leg being out to far and out of place and over and over again Shihan kicked that leg , every time ,, after 2 weeks it was yellow n green guy was like 70 and 120 lbs soaking wet but fuck he hit hard as a hammer haahah I learned to keep that fucking leg back

 

[Yano]

Nothing quite like getting tapped by a 13 year old girl.

The hot flush you get in your face the first time a 35 yr old housewife no body contact hip tosses you into the floor like a sack of flour .... i just laid there then started laughing

 

[CohibaRobusto]

This is the training video they made me watch.

 

[andy]

I usually would do a proper 30 reps with leg extensions superseted with 30reps leg curls before a leg routine(really light weight)
Also I'd use a warm up gel if needed (just apply bit before workout and then after if needed)

now I started also to use massage gun for my quads - i don't know the science behind but takes pain off of knee's when I had them - should be something about muscles and tendons IDK. maybe a placebo ,but I dont care as far as it works lol

Try it out , tell me what u think.

ps - do it on regular basis not only when it hurts , but I guess your a smart dude, wish u best.

 

[CohibaRobusto]

Thanks for all the advice and I'm gonna try a lot of this stuff.

I did work legs again today. Pain was really bad again. Took 2 meloxicams when I got home and scheduled an appt with my orthopedist. Crazy luck, I got in for tomorrow and my day was free, so I'll see what she says.

Next week I'm definitely going to do some of the lighter pre-exhausting stuff recommended. I just have a huge problem with ego lifting, and I want people to see me squatting heavier weight so I gotta get over that.

Then the other problem is I forget how bad it was because the pain is gone after a few days so I think I'm all badass when I get back at it again.

 

[BrotherIron]

Yeah, BJJ throws a big ol' variable into the equation.

Yeah but it can still be done. You just have to take a scientific approach and understand mechanics when training BJJ. So many newbies put themselves in dangerous positions b/c their knowledge of biomechanics is minimal at best.

 

[BrotherIron]

I only train bjj once a week mom, don't get all fussy about it.

It's a technical skillset so if you're training only 1x a week, I hope you're already an upper belt ie. Brown or Black belt b/c you won't learn nearly as quickly or extensively training so infrequently.

 

[CohibaRobusto]

It's a technical skillset so if you're training only 1x a week, I hope you're already an upper belt ie. Brown or Black belt b/c you won't learn nearly as quickly or extensively training so infrequently.

I train with a personal trainer who is a black belt in bjj and a bunch of other stuff.

I am not worried about moving up in belts and stuff at this point, just trying to learn the basics. And once a week is all I really have time for unfortunately.

If I get to a point where I have more time, I may join the gym he trains at and do classes.

 

[Equator]

Knees are one of those things we don't often think about until they start hurting.

 

[snake]

I've found that icing my knees for 15-20 right after training legs does wonders for that knee pain.

Second the cold application. Ice trumps any anti-inflammatories you could take.

I've never had knee problems. Short of patella tendonitis and that was from overuse.

10 years back. I would squat and deadlift on the same day, respectable weight. Then I would run 3 miles. That was a different kind of discomfort I've never felt. My answer was a cold dip in the tub for 15 minutes. Do it as soon as you can. It really keeps down the inflammation.

 

[BRICKS]

I'm going to add this too. It cannot be overstated how much the stationary bike will do. Every single orthopedic surgeon has told me that for knee health/rehab the bike is gold. No resistance, just pedal for 10-20 minutes. Do this each day before you train.

 

[Yano]

I'm going to add this too. It cannot be overstated how much the stationary bike will do. Every single orthopedic surgeon has told me that for knee health/rehab the bike is gold. No resistance, just pedal for 10-20 minutes. Do this each day before you train.

Since football , stat bike or swimming is my only cardio , I can not run any more.

I break my cardio up into 15 min blocks , one in the morning , then the other just before i meal prep and the other 15 min while its cooking ,, done with no burn or ache.

 

[CJ]

I'm going to add this too. It cannot be overstated how much the stationary bike will do. Every single orthopedic surgeon has told me that for knee health/rehab the bike is gold. No resistance, just pedal for 10-20 minutes. Do this each day before you train.

That's why it's my preferred cardio. Very low impact, no need to add extra wear and tear.

 

[CohibaRobusto]

Well I got lucky and got into see my orthopedist Friday, got xrayed and everything, she said there's no signs of medical trouble. I'm just being too hard on them basically.

So my current plan of attack is #1 to give up the ego lifting and pre-exhaust with high rep extensions and curls before squatting. Also doing adductor work and some stretching she recommended.

2. Get the knee cold packs @BRICKS recommended.

3. @BrotherIron if you have any type of warmup recommendations other than sled pulls.

4. Trying some different knee sleeves that don't put as much pressure on the kneecap itself because this is the part that starts hurting me first, and I'm ready to rip those sleeves off after squatting.

 

[BrotherIron]

For warm ups, at least for me my lower body consists of the following:
Banded monster walks (up and back the entire turf so you're looking at probably 45 steps each way), then lateral walks where I lift my leg up and over while letting the other slide, again 45 steps down and back to work each side. I then perform glute bridges with band above the knee and pause at the top for 25 reps. Then perform goblet squats with heels elevates slightly (heels on a 25lbs plate bumps) while holding a 25lbs plate and perform another 25 reps. Finish it with isometric holds (planks and work on bracing). This warm up works your hips, glutes, knees, hams, add/abductor, etc. This allows me to prime the muscle groups and get them to work in sync before picking up a bar.

Then for my squat warm up, I don't need to perform needless high rep warm up sets. A simple squat session might look like this:

135x3
225x3
275x3
315x5
355x5
395x7
with only the last 3 sets being working sets. Since I have a belt squat machine I have begun removing my fatigue drops otherwise I would perform a last set which would be 315 for an AMRAP.

With the warm up, there is no need to waste energy with high rep warm up sets because of the priming movements you did prior to beginning to touch bar. The weight on the priming movements are also very light, you're getting muscle firing so no need to fatigue them much.

 

[CohibaRobusto]

Ok so yesterday I did my first modified leg day, and this day I tried to pre-exhaust legs with higher rep range (15-30) leg curls, leg extensions, and adductors.

I also tried a new knee sleeve with a cutout knee cap, because my SBD's I noticed put a lot of pressure on the knee cap and had been getting painful towards the end of my sessions.

So after the preliminary work I did squats and my routine went like this
45x4
135x5
225x8
315x8
315x8
315x3

I resisted the urge to go heavier this time because there were a few reps I didn't hit depth on the first set of 315. So my second set I made sure to hit depth, and I was definitely maxed out at 8 reps both of those sets with 315, then the last set I could only do 3.

I wasn't feeling great yesterday, but normally I would have probably added in some leg press after as a finisher. I did work calves after.

My knees were not bothering me at all or very little after changing up my routine this way, so that was what I had hoped for.

Today my legs are sore and not my knees. I did not notice a big difference between the SBD and new knee sleeves, but the new one felt more comfortable, so I think I'm gonna with 2 of those.