Here it goes; I have been back squatting for roughly 8 years now and I have just suddenly developed lingering pain in both my knees (especially my right knee). They especially ache when I first wake up and it makes me feel like an old man at 30 years of age. I have attributed this sudden pain to my new shoe purchase (Nike Romalos 3). It happened almost exactly after my 2nd or 3rd squatting session with them (heavier squats @ 3x5 80-85% 1RM). Its the first time in my 8 years of squatting that I ever wore lifting shoes (used flats before this) and it seems very coincidental to me that this is occurring. Is this plausible?
If anyone cares to bust my theory, im open to it.
Thanks,
Mike
Just thinking out loud...
There is a heel drop right? I'm not well versed enough to know for sure, but doesn't the heel drop get the quads more involved? Which would put more stress on your knees that you're not used to if you've only lifted in flats?
When you add heel elevation you need to relearn the squat. Your levers have all changed.
IMO using a heel for a low bar squat is a bad idea and a simplistic fix for someone who won't take the time to find a correct flat footed stance. There are a few people who have true dorsiflexion issues but not many.
IMO this is an odd assertion. Are you talking about the Starting Strength model of low bar squat with a moderate stance and toes pointed out at approximately 30 degrees, or a geared powerlifter-style very wide stance? If you mean our squat, why do you think it's a "simplistic fix?" And what is it a fix for exactly in the case of a lifter without limited dorsiflexion?
In a low bar squat with pretty small shin inclination, as some SSC (but not all) teach it, there is actually little need for an Oly shoe to accomplish dorsiflexion. However, the shoe can still help for stability.
Now to your experience, Mike: It can very well be that your squatting with a little bit more knee flexion now, more weight to the toes due to the shoes. And that sudden change in knee torque can certainly cause your pain (among many other things, the shoes may only be coincidentally). Anyway, start slowly when changing something like different squat mechanics and make sure to squat with perfect technique, above all tracking of the knee parallel to your toes, and weight on midfoot.
TUBOW. When I've been squatting in flat/zero-drop shoes (or Chucks) for a while, then go to lifting shoes with a heel, I get pain mostly in my left knee. Knee slide. That Terribly Userful Block Of Wood sure is useful, then...
I have a tendency to let my knees go too far forward with lifting shoes, unless I'm really paying attention to my form, since I got really used to flat shoes. Pay attention to form, and my knee pain diminishes.