slight knee pain

RJAZ520

RJAZ520

New member
dear pros,

Im ready to incorporate leg training into my strength training, but im a little hesitant due to recent slight pain in my left knee, its actually just to the upper right edge

-Stats -- 26, 5'6", 297lbs, unknown bodyfat % at this time, but its high.

-Diet --
Cheerios or oatmeal w/ strawberries
Tuna as mid meal
chickenbreast w/baked potato lunch
during work snack, lightly salted dry roasted peanuts
dinner chickenbreast w/ veggies & baked potatato

avg balances

36%fat 10% poly unsat 15%monounsat <-- peanuts mostly, will begin switching to soy nuts
35% carb
30% protein



-Exercise routine in detail (cardio/weight training)
Cardio 4 times a week 30-45 mins switching intensities in intervals, working my way into HIIT

Weight training
4 times a week
4 sets pyramiding up in weight each set 12-8 reps curently, looking into switching in the 6-8 range
currnelty only working chest, back & shoulders, arms & abs

-Clear reason and question for the post

I want to know a proper knee conditioning routine so that i can incorporate legs into my strength training.

-Current and overall goal

decrease bodyfat to healthy range overall by losing 2lbs a week, while maintaining as much muscle as possible

-How long you have been doing what you are doing in diet and routine

i have been following this diet and routine for 6 days

-If you have any medical problems or injuries we should be aware of

other than being way overweight no, i've never had a knee injury, i believe that the problem has come on partly due to repetitve motion of too much time spent on stationary bike, and a lot of it has to do with my job, im getting in and out of a 2 ton delivery truck all day, i think the last step down is putting a lot of impact on my knee due to my weight.

thanks for the help
 
RJAZ520 said:
Im ready to incorporate leg training into my strength training, but im a little hesitant due to recent slight pain in my left knee, its actually just to the upper right edge
Click to expand...

Strange, I screwed mine up in the exact same spot a week ago today. I was doing leg extensions, which is apparently a big no-no.
 
Anyone any ideas of what else this pain could be?

I have had pain in my back now since May last year; it’s around the left kidney area. I have been admitted into hospital and went to outpatients for tests for kidney stones but nothing has been found, the pain started and lasted maybe a day then left for maybe a week but from November I am in pain everyday. I’m taking voltrol, tramadol and co-codamol but none of these take the pain away. Anyone any ideas of what else this pain could be?
 
It could be a number of things.
At best it might be an imbalance by a change in your gait - your walking line mechanics, so it could be an overuse strain by that change.
Depending on your age it could also be something where a little teeny weeny bit of flaked off cartilage gets stuck in the knee structure for a few days but will shift.
Your best bet is to keep an eye on it and if it increases or persists then see your doctor.
There are conditioning exercises you can do but you really need a diagnosis first before knowing the best exercises to suggest.
 
Hopefully you've got some sort of Hack Machine or Leg Press in your gym and you're not squatting free weights.

it was jsut too much weight no more knee pain now
Click to expand...

The old adage applies - "train, don't strain".

You don't need to be using more than 2X bodyweight in any leg exercise if you're training properly (and you sure won't be if you weigh 297lbs).

Stick to 6X12 reps with no more than 2 minutes between sets. Warm up with a lighter weight, then work up, and you'll build plenty of leg strength (as well as "burn" plenty of fat).
 
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