Old Forum Goblet squat alternative

[ali]

Loving the S&S for a while now and prior to it I've had a niggling knee problem and its the reason I stopped running and switched to solely do S&S. In general the knee is better but have bad days where it flares up again. I had it checked out and it is scar tissue on the site of an old mcl injury causing inflammation of the fascia and the physio thinks it is due to tight adductors. Swings cause no issue at all, sometimes a twinge on the lunge to standing with the get up but it isn't uncomfortable or painful. It is at it's worst when seated, driving isn't good. However doing goblet squats the knee feels very tight and when so I back off and thought that it may not be wise to do them Until this recent flare up clears up.  Anyone else had a similar experience? Is there an alternative, in the meantime that is, for goblet squats? As a warm up instead I've been squatting with an OH unweighted bar to 90 and slightly more, like the fms screening squat. I know it isn't the same range of hip movement. No pain at all or any tightness there either. Any suggestions please gratefully received.

 

[Steve Freides]

Alistair, two things: first, get your doctor's clearance to squat - you need to know if it's OK to use your discomfort as a guide or if there's concern for more serious injury, and; second, please, after you take a few days off from squatting and only if you doctor OKs it, do a few goblet squats, video tape, and post a link to your video here.

In general, if your knees don't track your feet properly, you're asking for knee trouble, but if your squat form is good and it still hurts, then maybe this is a movement you shouldn't do. It may also be that a specialist is in order, e.g., a physical therapist to help restore the knee's range of motion - again, this is something to discuss with your doctor.

A video would be very helpful.

-S-

 

[jgruginski]

Hi alistair,

I second everything Steve said, but wondering if you're noticing any restrictions or difference left/right with something like a cossack squat or windmill stretch (not the same as the kettlebell windmill)? Also, how are the QL stretches from S&S working for you? any differences there?

 

[ali]

Thanks guys. Joe my ql stretch has improved slightly but slow going. No pain, but limited rom In equal measure both sides! Interesting why you ask about the Cossack squat, why is that? I haven't tried them for a while as I had pain on the medial/posterior knee too and stopped doing them - possibly a clue to its origin?

Steve, thanks for the offer of video analysis. Busy for a couple of days, then away for a holiday weekend, so maybe next week. I was thinking of posting a swing for a bit of critique, so 2 birds, 1 stone I'll post a swing with the squat too, if that's ok.

 

[Steve Freides]

Alistair, the bent leg in the cossack is a one-legged goblet squat.

-S-

 

[Pavel]

Alistair, the GSQ is about as easy on the knee as a full SQ can get.  Ask your doc if switching to a lighter weight is a good idea.

 

[jgruginski]

Just like Steve said, the cossack can be seen as a single leg goblet squat but as you transition from one leg to another, you can get kind of a "flossing" effect as one side of adductors gets shortened while the other side lengthens. If you stay high enough to not cause pain, then I could see it as a way to perhaps work towards a pain free goblet squat. So cossack is one leg bent at end range with a straight leg on the other. Windmill stretch keeps both legs straight much like the QL stretch but with rotation versus side bending. If you follow the Anatomy Trains concepts then you can pretty much take the fascial lines that will affect your adductors and posterior knee and find exercises and stretches that may help you without requiring a squat. I'd still recommend an FMS screen to look for asymmetries so you're not just trying stuff blindly. Feel free to email me if you have any questions: jgruginski_ at_gmail_dot_com

 

[ali]

Thank you again everyone. Been hitting the adductors and quads with a foam roller and screaming like a banshee as I hit some tender spots. Definite difference between both legs. I'm off on a long weekend where I'll pack the roller and practice my screaming technique over the weekend. Cheers again

 

 

[jgruginski]

Hey Alistair,

Just don't go too crazy with the foam roller as you have to remember that you will be breaking up scar tissue or tearing fibers that haven't healed along the normal lines of stress. Both will require re-healing.  I like the foam roller for going along the muscle but a harder implement for cross friction massage( a ball massage roller is what I use). So a warm up and light mobility movements followed by a combination of foam rolling/cross friction further followed by more light mobility work seems to be the best combination from my experience. If you try to stretch too hard after the massage, you could end up tearing more fibers since you would have broken up scar tissue which is meant to protect the remaining fibers. Also make sure that once you go down this path, that you work hard to keep working on the mobility(lightly) everyday. The last thing you want is to break up scar tissue and then have it heal more shortened than before, so you still must let yourself heal. Working on this too often will prevent healing and possibly make you more susceptible to greater injury. You could otherwise just go to an ART practitioner and let them dig in where necessary. Their ability to lengthen and shorten a muscle beneath the point of friction is amazing.