Left knee aches only on the way up out of the squat - what actually fixed it for you?

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Expand view Topic review: Left knee aches only on the way up out of the squat - what actually fixed it for you?

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by BigBenLifter » Fri May 29, 2026 3:36 am

Please do. One-sided knee stuff scares people but it's usually mechanical and very fixable. Good luck.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by LiftMaven » Fri May 29, 2026 3:19 am

This is a great checklist, thank you. Going to film a set tonight, swap the shoes, and deload that second day. Will report back whether it's the shift or just the volume.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by Maverick » Fri May 29, 2026 3:03 am

Agreed. The order I'd go: proper warmup, flat shoes, slow eccentric, single-leg work for the imbalance, and ease off the extra volume. Cheap, no appointment, and it covers the most common causes.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by BeastModeBro » Fri May 29, 2026 2:43 am

There it is. Pull the second day back to light technique work for two weeks, fix the weight shift and the shoes, and I'd bet it settles. If it doesn't improve at all in two to three weeks then see a physio, but give the basics a real shot first.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by LiftMaven » Fri May 29, 2026 2:28 am

Now that you mention it I did add a second squat day about a month ago. Maybe I ramped too fast.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by BeastModeBro » Fri May 29, 2026 2:08 am

Quick check - any change in volume or load right before this started? New knee aches that show up out of nowhere are very often just 'too much too soon' and the fix is a deload, not a cue.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by MuscleMaster » Fri May 29, 2026 1:48 am

Tempo is the other lever. Slow the eccentric to a 3 count so you arrive at the bottom in control instead of bouncing and then firing up crooked. Control in equals control out.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by MasonTaylor » Fri May 29, 2026 1:32 am

Massively. A compressible heel lets your knee travel all over the place. Flat shoes or even just socks for a session and see if it feels more stable.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by LiftMaven » Fri May 29, 2026 1:12 am

I do squat in running shoes actually. Didn't think the sole mattered that much.

Re: Left knee aches only on the way up out of the squat - what actually fixed it for you?

by MasonTaylor » Fri May 29, 2026 12:54 am

Also look at your shoes. I got a nagging knee thing that turned out to be squatting in soft running shoes - my foot was rolling in under load. Switched to a flat hard sole and it cleared up in a week.

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