Knee Problems & Dead Lifts

As a form of resistance training used by weight trainers, dead lifting, or lifting a dumbbell or barbell using one or two hands strengthens thigh, gluteus and hamstring muscles. But if done improperly, knee problems may result because of form imbalance or attempting to lift too much weight. When heavily stressed, the knee's tendons and ligaments can sprain or tear, particularly if the knee is abruptly twisted during an intense exercise like a dead lift or squat. Athletes should give special attention to technique when performing dead lifts.

Bumping the Knees

One frequent knee injury when dead lifting is "bumping the knees" or accidentally hitting the knees when lifting the barbell up and down past the knees. Most of the time, bruising and swelling are the only resulting symptoms, but if intense enough, pain may interfere with being able to perform a dead lift using the correct technique. To avoid this, try keeping a few inches between your body and the bar during the exercise. If necessary, change hip height to prevent your knees from moving past your toes.

Joint Pain Diseases

If you have been correctly performing dead lifts without any knee pain but suddenly begin to experience it, reduce the amount of weight for the next several sessions. If this does not eliminate the pain, consider visiting a doctor. Occasionally, joint diseases such as the onset of arthritis cause knee pain from compound exercises like the dead lift. The appearance of joint disease does not mean you must cease training, but it does mean you will have to lessen the amount of weight you are lifting.

Soft Tissue Injuries

Knees are composed of ligaments, strong tissues attaching one bone to another. Ligaments provide flexibility and stability but unfortunately are often the victims of overexertion during training. Two ligaments often involved in knee injuries are the lateral collateral and medial collateral on the exterior of the knee joint. Applying pressure to the knee while simultaneously twisting often results in tearing or rupturing these ligaments. Poorly executed dead lifts are often the cause of soft tissue injuries.

Proper Dead LiftTechnique

To avoid knee problems, begin a dead lift by standing upright with the barbell positioned directly above the center area between your feet. Use an overhand grab so arms remain vertical to the ground. Bend your knees until your shinbones touch the bar, with the barbell in the middle position above your feet. Your shoulder blades should be over the bar as well. Remember not to press your shoulder blades together as you raise your chest. Position your shoulders in a down and back posture, keeping your head aligned with your spine. Pull the bar and raise it over your knees and thighs until you feel your knees and hip lock. Try not to lean back; this may put injury-causing pressure on your lower back.