Bodybuilding and knee pain: how to cure them and strengthen them?

If there is one practice that has truly exploded over the last 20 years in France, it is bodybuilding.

Just look at the impressive number of rooms and brands that have been created around this practice.

There is no longer a city in France that does not have one, or even several, weight-training and fitness rooms.

A craze driven by social networks and the internet with an exhaustive community of influencers of all kinds!

An influence such that in the world of sport, certain dogmas of practice specific to bodybuilding end up being wrongly imposed in other disciplines.

On the bodybuilding menu: Bro split, chest day and no pain no gain…

Speaking of pain, knee pain is a topic that often comes up among bodybuilders...

What are the main causes of knee pain in bodybuilding?

Knee pain can be attributed to several factors, sometimes interconnected.

Common explanations include repeated heavy loads in squats or leg presses.

Or excessive training volume without adequate recovery period.

Muscle imbalances, where some muscles are overdeveloped while others are neglected, also contribute to this pain.

Finally, bad postures and techniques for performing exercises.

While it is true that these factors can play a role, it is often overlooked that the main cause that links some of these factors is the poor ability of practitioners to move.

One could even extrapolate that it is the poor ability to move one's body that leads to the situations listed above.

So we need to relearn how to move better!

What may seem paradoxical is that knee pain can originate elsewhere than in the knees themselves.

This is the most common case!

The hips and ankles play a fundamental role in the biomechanics of movement.

These are joints with a very high potential for mobility.

But when this hip-ankle mobility is altered , it leads to excessive compensation by the knees during certain bodybuilding exercises such as deep squats.

This is a problem that many bodybuilders and others face.

This is why we often see advice to do squats with limited ranges of motion.

Many people do half or quarter squats.

However, this is not inevitable.

Regular practice of joint mobility is all it takes for a bodybuilder to develop flexibility.

It is essential to consider the lower body as a whole to care for and strengthen your knees.

The advantage of bodybuilding, when practiced with common sense (which is quite rare, it must be said),

This is because it is in itself an interesting approach to treating joint and tendon pain.

In fact, the number of repetitions associated with reasonable tension allows for increased blood flow to a joint.

Thus, the worked area is nourished with nutrients which facilitates its rehabilitation.

This is why physiotherapy practices and other rehabilitation centers have the air of fitness rooms in terms of equipment.

The big difference is the approach and the methods.

On the other hand, the best indoor strength training exercises to protect your knees are also the least practiced in the gym, especially among men.

• The leg curl
• The glute bridge
• the hip thrus t

These last two were created by Bret Contreras “the glute guy” in 2006.

They have gained a lot of popularity among bodybuilders, as they are promoted by fit girls on social media.

So they wrongly kept an image of exercise for women wanting to have developed glutes.

These two exercises work muscles antagonistic to the quadriceps, which are often neglected in bodybuilding and responsible for muscular imbalances around the knee.

They are easily accessible in gyms and help limit the damage caused by overuse of certain muscle groups prized in bodybuilding for their visibility.

These exercises are a start, but I have something better to offer you.

The 10 Best Mobility Exercises to Strengthen and Heal Your Knees in Bodybuilding

ATG Split Squat

The ATG split squat, popularized by Ben Patrick, aims to strengthen the quadriceps and hamstrings while improving hip flexibility.

This is probably one of the best lower body exercises.

To do it correctly, in a lunge position, keeping the back leg as straight as possible, foot resting on the toes and the front foot firmly planted.

Slowly lower yourself down, keeping your back straight, then come back up, contracting the muscles in your front leg.

The Toe Squat

The toe squat targets the muscles in the feet and calves, as well as the muscles around the kneecap, which are essential for knee stability.

To perform it, stand on your toes with your feet parallel and lower into a squat position while keeping your back straight.

Slowly rise while controlling the movement.

The Tibialis Raise or tibial elevations

The tibialis raise strengthens the tibialis anterior muscle.

This muscle is considered by Ben Patrick to be the knee's first line of defense.

To do this, lean against a wall with your feet facing forward.

Then lift your toes upwards, keeping your heels on the ground. Hold the position for a few seconds before releasing, keeping control of the descent.

The Cossack Squat

The Cossack squat improves flexibility and strength of the adductors and abductors, and significantly improves hip mobility.

To do this, spread your feet wide and slowly lower yourself to one side, keeping the other leg straight.

Then go back up and repeat on the other side.

The Nordic Curl

The Nordic curl is excellent for strengthening the hamstrings. It's an exercise for advanced practitioners.

To perform it, kneel and secure your feet under a stable support.

Slowly lower yourself forward, controlling the descent with your hamstrings, then come back up using the strength of your legs.

The Real Hack Squat by George Hackenschmidt

The hack squat , inspired by George Hackenschmidt, targets the quadriceps and knee intensely.

This is an advanced exercise that should be practiced with common sense.

No confusion with the “hack squat” machine in fitness rooms, which has nothing to do with it.

To do this, take a weight and place it behind your body, at the level of your buttocks.

We will then perform a controlled squat until the bar reaches ankle level, then raise it.

The Sled Pull

Considered by Ben Patrick to be the ultimate knee rehabilitation exercise .

When we know that tens of thousands of people have told him about the improvement in their knees...

Perfect for strengthening the muscles around the knee in an unusual movement scenario.

Simply pull the sled while moving backwards.

The Couch Stretch

The couch stretch, recommended by Ben Patrick , deeply stretches the quadriceps and hip flexors.

It is a form of loaded progressive stretching.

To do this, get into a lunge position with your back foot on an elevated support (like a couch), and gently push your hips forward.

The Seiza

Seiza , a traditional Japanese position, stretches the quadriceps and improves knee flexibility.

To do this, kneel and sit on your heels, keeping your back straight.

Controlled knee joint rotations

The knee circle , a great favorite among mobility and “Movement” practitioners, consists of making circular movements with the knees while standing with your feet together.

This helps lubricate the joint and improve mobility. It is a fundamental exercise for treating painful knees, as well as for warming them up.

Thank you for your attention.

Nomad Slim
Founder of MOUVERS