Stronglifts substitute for squats

**jfingaz123** · Posted On: 1/12/2011 12:14am

So i did the stronglifts 5x5 program for about 4 months. I made it a point to squat deep, and eventually ended up with some type of knee injury as I've previously posted about. I figured since i don't have health insurance, I'll just take some time off then get back to it. So i stopped hitting the weights and continued MA training. Well after 3.5 months my knee still hurts a lot throughout the day, particularly when sitting for a while or squatting down of course. I've tried squats with light weight and it's doable but my knee screams at me. So my question is, can i just substitute dead lifts instead of squats for a while until i get some health insurance or my knee feels better? I know it wont hit all the same muscles but at least I'd be doing something again. Thoughts?

**edselaquino** · Posted On: 1/12/2011 6:53am

First thing is see a doctor. If you've done some major damage to your knee you probably need some time out from training to let it heal, or you might need to see a physiotherapist that can design a program for you to help you strengthen the tendons and ligaments of the joint.

The biggest warning sign i see is that if your still feeling pain even from just sitting down then you must have done something seriously wrong to your knee. See a specialist.

**chi-conspiricy** · Posted On: 1/12/2011 12:37pm

If your knee "screams as you" stop doing whatever is causing that. You need to see a doctor, there is no way around that.

That said, as you bend at the knee, what angle does it start hurting? You might be able to get away with box squats.
YouTube - EliteFTS.com - Box Squats

**Emevas** · Posted On: 1/12/2011 4:40pm

It sounds like you were bouncing you hamstrings off your calves if you were focusing on "going deep", which reduces stability of the knee joint and can promote injury.

I would get medical advice before considering any sort of training.

**MMAMickey** · Posted On: 1/12/2011 5:41pm

Long lasting pain in your knee is something that you should definitely consider seeing a sport doctor about, although I disagree that it is immediately indicative of serious injury.

After a pretty bad knee injury I received in judo, squatting with bad form (knees too far forward) can cause me to feel knee pain for a couple of weeks, longer if I contine to go running. Your form is probably what led to your knee issues - addressing form may also allow you to continue squatting after your injury calms down.

Did you ice your knee after the initial injury? Do you ice regularly when it hurts? I found that, for about 6months after my initial injury, icing my knees after squatting/running did wonders for the pain and eventually led to about a 90% recovery.

***TaeBo_Master*** · Posted On: 1/12/2011 6:56pm

See a doctor. Also, keep in mind that most knee injuries heal very slowly. So "some time off" for knees is often measured in months, not weeks.

**jfingaz123** · Posted On: 1/12/2011 11:31pm

Did you ice your knee after the initial injury? Do you ice regularly when it hurts? I found that, for about 6months after my initial injury, icing my knees after squatting/running did wonders for the pain and eventually led to about a 90% recovery.[/QUOTE]

I did ice my knee a few times but it didn't seem to help so i stopped. Also there was no "oh ****" injury moment. Just one day i noticed pain. I pushed through and kept with the program for another 2 weeks but by then i had to stop, whatever was happening wasn't right.

I went back and did some light squats yesterday. While i felt a little pain it wasn't excruciating and i feel alright so far today so i guess that's a good sign.

**jfingaz123** · Posted On: 1/12/2011 11:34pm

After a pretty bad knee injury I received in judo, squatting with bad form (knees too far forward) can cause me to feel knee pain for a couple of weeks, longer if I contine to go running. Your form is probably what led to your knee issues - addressing form may also allow you to continue squatting after your injury calms down. Quote

Also you're probably right about my form. I've struggled with proper form when squatting. I'm mostly long legs with a short torso. My knees are usually too far forward and i know it. When i try to adjust backwards i can't keep my balance toward the rear.

**Cayvmann** · Posted On: 1/13/2011 10:18am

Take a break from lifting, see a doctor, and when/if you come back to squatting start light, and make sure your form is dead on. Power lifting, or low bar, squats have been much nicer to my knees than the high bar squats I was screwing up.

I have some Tommy Kono knee sleeves and they help me with most of my knee problems. I have meniscus tears in both knees, but the doctors don't want to do anything until they either lock up, or the pain is unbearable, so I tend to just back off when it gets bad and keep my knees warmed up for any activity.

**Rabiddog** · Posted On: 4/02/2011 1:59pm

Lol you are probably going to hate me for this but my solution would be do front squats not back squats lol.

Erm cuz, they are just as good for strength gains, use lighter weights and have less compression force than back squats which is the big injury causer.

Read this and it will explain everything better than me lol.
http://www.precisionnutrition.com/re...or-back-squats