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As I have posted here several times on different threads, incorporating old-school back squats and deadlifts about 4 or 5 years ago was the best decision I ever made. Old-man back pain, knee pain and hip pain completely disappeared.

Now I can tell you that it can save your knee and reduce the need for surgery. Here's the story.

On New Years Day, we were in Costa Rica, and we climbed a dormant volcano in the rain forest. It was very steep, raining, and very muddy. The climb up was hard, but the descent was downright nasty. About halfway down, I slid on a muddy spot, started sliding down, and landed on a flat spot with most of my weight on the foot of my "bad" leg while it twisted. I knew I was in trouble right away. That leg has a hyperextended ACL from 30 years of sports and shenanigans, and I was pretty sure I just blew it out completely.

I ignored the pain and swelling for 3 weeks hoping it would get better, then caved and went to see the orthopedic surgeon today. I almost canceled the appointment today because it had started to feel better. But I went anyhow because I wanted to know. I know this drill. They took x-rays, but x-rays can't see the soft tissue, so they do mechanical tricks to try to see what is solid and what isn't. He grabs the lower leg and jacks it at different angles and looks at how much the knee displaces.

This is pretty much what he said:

"The ACL is either badly hyperextended or completely torn. I can't tell for sure because you aren't letting me. Your hamstring is so damned strong that it is stabilizing the knee too much for me to tell."

Then he says this after I really tried to relax the hamstring and he still couldn't tell:

"The only way to tell now is an MRI, but that's completely unnecessary. Your hamstring is so damned strong and it stabilizes the knee so well that you don't really need an ACL. Keep up the work in the weight room and you'll be fine."

I was afraid he was going to tell me I needed ACL reconstruction surgery, which would have required 9-12 months of recovery and very limited sports. Thanks you, squats and deadlifts!

He also said there was no doubt in his mind that my strength around the knee saved me from a very serious knee injury on that volcano.

One of my favorite Rippetoe quotes comes to mind: "Strong people are harder to kill."

WB, really glad you are going to be OK. It sounds like it was a pretty cool vacation, hope you were still able to enjoy it after the slip.

I have to say that surgeon is wise man. It’s hard to find a doctor who can think outside the box...

It’s good you are safe, mate..

TBPenguin wrote:WB, really glad you are going to be OK. It sounds like it was a pretty cool vacation, hope you were still able to enjoy it after the slip.

Thanks TBP and Bark. We were there for another week, and I was able to get around, just a little more slowly.

WallBilly wrote:As I have posted here several times on different threads, incorporating old-school back squats and deadlifts about 4 or 5 years ago was the best decision I ever made. Old-man back pain, knee pain and hip pain completely disappeared.

Now I can tell you that it can save your knee and reduce the need for surgery. Here's the story.

On New Years Day, we were in Costa Rica, and we climbed a dormant volcano in the rain forest. It was very steep, raining, and very muddy. The climb up was hard, but the descent was downright nasty. About halfway down, I slid on a muddy spot, started sliding down, and landed on a flat spot with most of my weight on the foot of my "bad" leg while it twisted. I knew I was in trouble right away. That leg has a hyperextended ACL from 30 years of sports and shenanigans, and I was pretty sure I just blew it out completely.

I ignored the pain and swelling for 3 weeks hoping it would get better, then caved and went to see the orthopedic surgeon today. I almost canceled the appointment today because it had started to feel better. But I went anyhow because I wanted to know. I know this drill. They took x-rays, but x-rays can't see the soft tissue, so they do mechanical tricks to try to see what is solid and what isn't. He grabs the lower leg and jacks it at different angles and looks at how much the knee displaces.

This is pretty much what he said:

"The ACL is either badly hyperextended or completely torn. I can't tell for sure because you aren't letting me. Your hamstring is so damned strong that it is stabilizing the knee too much for me to tell."

Then he says this after I really tried to relax the hamstring and he still couldn't tell:

"The only way to tell now is an MRI, but that's completely unnecessary. Your hamstring is so damned strong and it stabilizes the knee so well that you don't really need an ACL. Keep up the work in the weight room and you'll be fine."

I was afraid he was going to tell me I needed ACL reconstruction surgery, which would have required 9-12 months of recovery and very limited sports. Thanks you, squats and deadlifts!

He also said there was no doubt in his mind that my strength around the knee saved me from a very serious knee injury on that volcano.

One of my favorite Rippetoe quotes comes to mind: "Strong people are harder to kill."

I can relate a bit as I just came back from Himalayan snow trek it had snowd fresh a few days before we arrived and it was wet snow on the trail upwards the summit.Slipped on it a few times but fortunately i dug my hands in the snow and hung onto it.Thought this was it for me if i slipped again id probably go all the way down sliding....And the downward descend was equally tough ,a log of tree which was trapped on the slope of the walking trail suddenly came rolling downwards but a rock stopped it in its menacing downroll...by the grace of god no one got injured....

I wish you speedy recovery and hope ur doing well.

WallBilly wrote:As I have posted here several times on different threads, incorporating old-school back squats and deadlifts about 4 or 5 years ago was the best decision I ever made. Old-man back pain, knee pain and hip pain completely disappeared.

Now I can tell you that it can save your knee and reduce the need for surgery. Here's the story.

On New Years Day, we were in Costa Rica, and we climbed a dormant volcano in the rain forest. It was very steep, raining, and very muddy. The climb up was hard, but the descent was downright nasty. About halfway down, I slid on a muddy spot, started sliding down, and landed on a flat spot with most of my weight on the foot of my "bad" leg while it twisted. I knew I was in trouble right away. That leg has a hyperextended ACL from 30 years of sports and shenanigans, and I was pretty sure I just blew it out completely.

I ignored the pain and swelling for 3 weeks hoping it would get better, then caved and went to see the orthopedic surgeon today. I almost canceled the appointment today because it had started to feel better. But I went anyhow because I wanted to know. I know this drill. They took x-rays, but x-rays can't see the soft tissue, so they do mechanical tricks to try to see what is solid and what isn't. He grabs the lower leg and jacks it at different angles and looks at how much the knee displaces.

This is pretty much what he said:

"The ACL is either badly hyperextended or completely torn. I can't tell for sure because you aren't letting me. Your hamstring is so damned strong that it is stabilizing the knee too much for me to tell."

Then he says this after I really tried to relax the hamstring and he still couldn't tell:

"The only way to tell now is an MRI, but that's completely unnecessary. Your hamstring is so damned strong and it stabilizes the knee so well that you don't really need an ACL. Keep up the work in the weight room and you'll be fine."

I was afraid he was going to tell me I needed ACL reconstruction surgery, which would have required 9-12 months of recovery and very limited sports. Thanks you, squats and deadlifts!

He also said there was no doubt in his mind that my strength around the knee saved me from a very serious knee injury on that volcano.

One of my favorite Rippetoe quotes comes to mind: "Strong people are harder to kill."

One more thing i want to ask...what are old school squats and deadlifts and how to perform them...might as well be beneficial to me too..

Ibrahimovic105 wrote:
One more thing i want to ask...what are old school squats and deadlifts and how to perform them...might as well be beneficial to me too..

I just do standard low-bar back squats (to parallel) and traditional deadlifts as taught by Mark Rippetoe.

The "to parallel" part is really important if you want to develop hamstring strength, and I think this saved my bacon. If you're not going down deep enough, the hamstrings are not getting full value from the squats, and you're probably using too much weight, and you're asking for an injury.

WallBilly wrote:

Ibrahimovic105 wrote:
One more thing i want to ask...what are old school squats and deadlifts and how to perform them...might as well be beneficial to me too..

I just do standard low-bar back squats (to parallel) and traditional deadlifts as taught by Mark Rippetoe.

The "to parallel" part is really important if you want to develop hamstring strength, and I think this saved my bacon. If you're not going down deep enough, the hamstrings are not getting full value from the squats, and you're probably using too much weight, and you're asking for an injury.

Alright thanks for the advice ill definitely keep that in mind and one more thing is it okay for the lower bacl to get worked out in back squats cause generally when i do BS my lower back gets more worked than my quads ...

Ibrahimovic105 wrote: Alright thanks for the advice ill definitely keep that in mind and one more thing is it okay for the lower bacl to get worked out in back squats cause generally when i do BS my lower back gets more worked than my quads ...

The back squat, done properly, is probably the the best single full body exercise that you can do.

It is *not* simply a quad exercise. According to Rippetoe, it is primarily a back exercise, but it also hits the quads, hamstrings, calves, abs, hips, and upper back. Rippetoe also says doing back squats properly is probably the absolute best thing you can do for your knees, and my story backs that up, at least for me.

I do ZERO accessory lifts for my core/abs; no sit-ups, crunches, planks, ab wheel rolling, hanging leg raises, etc. All I do is sports and squats and deadlifts.

Underneath my old-man blubber layer, the abs are hard as a rock. From squats, and only squats.

WallBilly wrote:

Ibrahimovic105 wrote: Alright thanks for the advice ill definitely keep that in mind and one more thing is it okay for the lower bacl to get worked out in back squats cause generally when i do BS my lower back gets more worked than my quads ...

The back squat, done properly, is probably the the best single full body exercise that you can do.

It is *not* simply a quad exercise. According to Rippetoe, it is primarily a back exercise, but it also hits the quads, hamstrings, calves, abs, hips, and upper back. Rippetoe also says doing back squats properly is probably the absolute best thing you can do for your knees, and my story backs that up, at least for me.

I do ZERO accessory lifts for my core/abs; no sit-ups, crunches, planks, ab wheel rolling, hanging leg raises, etc. All I do is sports and squats and deadlifts.

Underneath my old-man blubber layer, the abs are hard as a rock. From squats, and only squats.

so im not doing anything wrong okay...thanks to you again sir and you have a good day....
p.s - doesnt the title sound like a classic adult Disney movie ***The Barbell And The Knee*** starring **Wallbilly Jackson *** ..jk..