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Old 02-18-2013, 04:10 PM   #1
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Default Patellar Tracking Disorder and Squats

I have Patellar Tracking Disorder in my right knee, and recently it's been acting up. I've been trying to make changes to my squat form to be more in line with what Rippetoe demonstrates in Starting Strength (my feet and knees were to narrow).

I was in physical therapy for the knee and the therapist said that I need to strengthen the leg and it would take car of the problem. I have be lifting since late October(StrongLifts) and the knee pain did go away, but now it's back.

I haven't lifted for the last week to give my knee some rest, but I'm going to try again tonight. I'm going to deload quite a bit, and ease back into it and see if that helps.

Any suggestions? If you need more info, I'll provide it.
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Old 02-18-2013, 04:19 PM   #2
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Strengthening the knee might help, but without good squat form you'll still face an anterior dominant squat. My best advice is to keep working on form, and post your videos here so we can give you squat tips. We have a lot of experienced squatters here who are able to see common mistakes.

Do you have any videos handy?

Also, did your therapist talk about strengthening the hamstrings, and/or if weak hamstrings were somehow contributing to this condition?

I am no expert on this condition, so excuse any ignorance I may have.
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Old 02-18-2013, 04:32 PM   #3
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Here's the last video I have.

tinyurl . com / auoce5s

You can see my right knee moving around because it was starting to hurt again. I know the form is still far from perfect. I'll try and get my fiance to record again tonight and see if I can get you a better video.

sorry about the funky link. it won't let me post a full url yet.

As far as hammy's, he didn't say anything specific. IIRC, he said my hip flexor was weak, which allowed my femur to rotate out, which messed up the alignment of the knee.
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Old 02-21-2013, 02:56 PM   #4
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Quote:
Originally Posted by Gengaeldelse View Post
As far as hammy's, he didn't say anything specific. IIRC, he said my hip flexor was weak, which allowed my femur to rotate out, which messed up the alignment of the knee.
Men, in general, are more inclined to have externally rotated/rotating femurs (no idea why, just how it is), however, that shouldn't be an issue as long as you work with it and not against it; it's the one reason that some people need to turn the toes out more than others and so forth.

Working against it, from what I gather, would be trying to make your body do something that it will fight against which would just make things worse.

I read about it in a 3rd or 4th edition of a muscular skeletal style book, very indepth, but don't recall the long title off the top of my head.
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Old 02-18-2013, 07:43 PM   #5
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Mostly good form, but you're knees cave in big time.... drive them outwards as you descend and ascend....they should not move side-to-side when squatting...
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Old 02-18-2013, 07:58 PM   #6
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I know what is the problem...is the five finger shoes!!! LoL!!! In a serious note, butt or lumbar area out & push the knees out on the way down.
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Old 02-19-2013, 06:15 AM   #7
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Well, the fiance has to leave for a funeral, so I can't get a better video. I've believe I've fixed the knee caving problem. That was a video of my first attempt at widening my stance so my knees were having trouble staying out due to flexibility issues and it hurting from the PTD.

And the shoes...I've seen many a video of Arnold lifting barefoot. If I had my own gym and wasn't worried about dropping something on my foot (which I have done) I'd be lifting barefoot.
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Old 02-19-2013, 09:01 AM   #8
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barefoot or flatter soled shoes is fine....if you have the ankle flexibility... try different heel heights to find the most comfortable position...you can progress it back to floor depth if you end up needing more heel height at first.

Doing some strict goblet squats or super-light overhead squats to a slightly-deeper-than-usual depth as a warm-up/stretch will help you groove the nee discipline. The weight should not be distracting...just enough so you don't forget your spine position. I found one of those held at the bottom for 5-10 seconds at a time, while keeping good form, was a big help...
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Old 02-20-2013, 07:10 PM   #9
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Well, went to the gym today and did my squat routine with a working weight of 155 lbs (light by your standards). I wore my knee brace and my knee feels fine.
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Old 02-20-2013, 10:19 PM   #10
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awesome...now see if you can maintain that as you add weight back over time.
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