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  1. #1
    Taking Cattle is offline Senior Member
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    Default windmills are damaging my knees -- wtf? has anyone else had this

    This is a weird one. I've been incorporating windmills with a light, 20lbs dumbell for the past several months. I noticed that I was lacking trunk mobility on one side so I've been using the windmill to clear up this imbalance.

    I haven't been doing the KB windmill technique where I stagger my stance and bend my torso sideways, over the front leg; I've been using a windmill technique I saw on a gymnastics website where I twist my torso and bend forward at the waist. Kind of like twisting toe-touches, that staple of 1900s calisthenic routines.

    All this time I've been doing it I felt a little tug inside my kneecaps, but thought nothing of it because I'm feeling little tugs everywhere as my body learns how to stretch into this position.

    Well, the other tugs turned into increased flexibility, but the tug at my knees has turned into really sore knees. It took me awhile to figure out what was causing my knee pain, but I stopped training for a few weeks and as soon as I did windmills again they flared right up so I immediately knew what the cause was.

    Has anyone had this happen before? Anyone know what's going on? I assume this means I've got a deficiency somewhere that's making itself known at my knees.

    Thanks in advance,
    TC

  2. #2
    ad5ly is offline Senior Member
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    Do the knees hurt when you do other drills such as TGUs? The problem is that a proper assessment (why there is pain and how to correct it) is nothing more than guess work over the internet. I just would not do WMs for the time being. Give some time for healing and then give it a try...Dennis

  3. #3
    Taking Cattle is offline Senior Member
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    Quote Originally Posted by ad5ly View Post
    Do the knees hurt when you do other drills such as TGUs? The problem is that a proper assessment (why there is pain and how to correct it) is nothing more than guess work over the internet. I just would not do WMs for the time being. Give some time for healing and then give it a try...Dennis
    No, I've ever had this pop up before. Not on any other exercise, nor in stretching.

    Yeah, I have to agree that my only option is to stop, heal, and then see what's going on. I was just wondering if anyone else encountered this because I can't imagine another community on the internet that has done more windmills lol.

  4. #4
    GeoffreyLevens is offline Senior Member
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    Definitely do NOT do anything that pisses off your knees. But also know this issue is almost 100% for certain not coming from your knees. Knees are built to only bend in one direction, like a piano hinge. Any side or angular forces stress the heck out of connective tissues and over time can even do permanent damage. If you don't have appropriate mobility and stability in other muscle groups from feet to hips at least if not all the way to your head, the strain will hit the knees as the "weakest link". I would recommend either FSM evaluation or Egoscue training to sort it out.

    If windmills cause pain then almost certainly other things are or can damage them as well. Best to find the root cause and correct that.

    Mobility and stability, as well as executing proper movement patterns are foundational BEFORE strength. And to get those 3, add ability to isolate and contract/relax each individual muscle and muscle group.

  5. #5
    ad5ly is offline Senior Member
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    Geoffrey has given you five star advice. Do not believe everything you see on the internet by "experts". There is a well known television fitness guru who was instructing fat people in the kettlebell swing. Her version was dangerously wrong..and caused a big hullabalu in the kettlebell world. Geoffrey is spot on...Dennis

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