Hey Mr. Kyle, i was curious, when you power lift with legs, how do you prevent injury or moastly soar/ stiff knees when you practice karate? I ask because my knees have been hurting lately when I kick.
Hi Bailey, sorry to hear your knees are giving you a hard time. This is all how starts by the way! LOL!!
If you love to kick as much as me and train with various martial arts kicks a few times each week, then be sure to only train legs with weights once per week and maybe even every other week if your knees simply cannot handle the volume of training you’re currently putting them through.
Like most joints, the knees can be delicate, so take the mindset of "Prevention vs. Therapy"- you're NOT getting any younger! So, here are the things that I do to help keep my knees in tip-top shape for hardcore training:
1. Thoroughly warm up (i.e.- break a sweat)- this can be with a stationary bike, brisk walk, light jog. You’ll also want to use a leg extension machine for a few light sets (you can come back and go heavy with extensions if you want after you squat routine).
2. Ascend up in the amount of weight each set, don't go heavy right away. Meaning, start with just squats with just the bar for 20 or so reps. Then with a 25lb plate on each side, then a 45 on each side, then add a 25 lb plate to each side, then take off the 25 and add a 45 each side and so on until you reach the weight you want to use for 3-5 hard working sets. The either move on to another exercise or drop back down in weight for a few ore sets before moving on.
3. Wrap your knees for heavy squats, leg presses or hack squats. There are 2 schools of thought with knee wraps. One is that the wraps causes the knee cap to grind on the rest of theknee, the other is that the wrap is more helpful and adds support. My experience is the latter. When I train heavy, I ALWAYS make I’m safe! I use knee wraps as well as a belt as well when I go heavy and get great results. Many more studies are coming out saying w wrapping the knees is OK. But, like always, you’ll need to find what works for you.
4. Train legs but once per week. For people like us who kick A LOT, we’re looking for methods to improve our martial arts abilities, NOT hamper them. You may find that the right amount for you is to train legs with weights only once every 2 weeks- you’ll have to find that out over time.
5. Be sure to alternate "heavy" week with "light week". If your knees are hurting a young age, then it's obvious that they cannot handle the demand you're currently placing on them. Allow them the time to develop and strengthen. Meaning, your muscles are ready to go, but the tendons and ligaments are not at this time. They will if you’re smart and patient
6. Sometimes use jump squats and various forms of lunges for leg day instead of weights. This is a great way to give the joints a break, but still work the muscles.
7. Take ibuprofen 1 hour before heavy leg day. Hell take it when your knees are sore as well. By keeping the inflammation down, the blood and get in there and deliver the healing nutrients as well as help flush out lactic acid. (I take ibuprofen almost every day now!! LOL! Getting old!!)
8. Ice them down afterwards of need be. Again, it helps keep the inflammation down and gets them healed faster.
9. Cycle your training schedule so that you get at least one week off every 8 weeks or so. Even if you’re only training the legs once per week, your entire body needs a break too. Remember that recovery is a HUGE key to over growth!
10. Stretch. Before your training, perform a light stretch with your warm-up to help prevent any injury that could occur like a pulled groin or hamstring pull and/or tear. After the training, be sure to stretch hard. This way you’ll developing flexibility which you already know helps with strength, speed and recovery as well.
11. Most importantly, listen to what your body is saying to you. if you need a week off, take it. If you need to use light weight, then do so. If you find that the exercises you're doing are causing more harm than good, stop. Find something else. Not everyone is designed to squat. For example, my wife doesn’t squat because it feels uncomfortable and a little painful. For me, I cannot perform leg presses as they hurt my knees big time. So, Mary does presses and I squat- simple.
Well, that’s all I got Bailey-hope it helps!!
