Knee wraps are long stretchy cloth bands that you wrap around your
knee tightly (and secure by tucking under an end).  They provide
support for squatting and deadlifting -- especially helpful for those
with knee issues.  They can also improve your squat poundage because
they give you a little more strength out of the hole.  (They're legal
in competition -- even raw meets -- because they're viewed as safety
gear.)

I use the Titan Gold wraps, seen here:
http://www.titansupport.com/products/wraps/wraps.htm.

Here you can see some pictures of people using them:
http://www.usapowerlifting.com/newsletter/17/results/womens_art.html

Chris

Yes, I did catch that part.  (Right away, it's not like I hadn't looked
up Krista's deadlift page first!)

I'm unfamiliar with knee wrapping.  Can you explain?

Dally, who had never heard of singlets until you posted a link

I don't deadlift much anymore -- just too much else to do -- but when
I did I always did sumo.  It can be hard on the knees, but probably
less so than conventional form.  Have you ever tried using knee wraps?
They can help protect your knees from undesired rotation.  Also,
experiment with the amount of turnout in your feet.

(Obviously, the trainer was wrong :-) .)

Chris

And stretching!  I have to stretch my ankles, hip flexors and hamstrings
before I can keep my pelvis tilted back in the right way.  I was dipping
my butt in at the bottom of my squat and that's bad.

But I agree with you that low squats are easier on my knees that
mid-level squats.

I'm having a twinge in my knees these days from my sumo deadlifts.  I'd
love to get my form checked but when I hired a trainer (and specifically
told him it was to learn deadlifts) he thought sumo deadlifts were
"straight leg deadlifts with a really narrow grip" and he demonstrated
holding the hands together on the barbell.  Um, no.

Dally

It sounds like this coach did good things for you -- definitely not
something one can count on :-).

I agree entirely about strengthening the muscles above and below the
knees.  That's what helps keep knees in alignment.  And it's one of
the reasons that many people do recommend leg extensions.

The 90 degree squat limit is widely propagated, but there are many who
disagree.  I'm one of those, I guess.  For me, higher squats put a lot
of stress on my knees that is relieved by going lower.  I wouldn't
have thought this possible either until I learned it.  I think the
form is actually different when you go lower -- you sit back more into
the lift, as though you were going to sit in a chair, which takes
stress off the knees.  However, this does take learning.  And I think
we all have to be guided by what works for us.

I have pretty crummy knees also, but I'm maintaining them pretty well
for now (and for age almost-56).

Chris

Chris:

When I moved to the states during high school after living in Australia and
Jamaica, I had to meet all the requirements for graduation at my new high
school.  This included so many hours of phys ed which American students were
allowed to carry over from Jr. High school.  Alas, we did not get credit for
'sports' as they were called in Australia so I had to take additional
courses.  The only one available to me was weight lifting.

I played tennis several times a week down under but because I have long legs
and the stress of tennis, I came to weight lifting with very weak knees.
Our coach encouraged me to work the muscles directly below and above the
knee.  He said it would add stability. As an adult, I  wonder if  I should
have trusted
his word about knees, etc., but it worked.  He was very careful about the
angle that my knee was bent and he wouldn't let me do certain things like
squats with heavy weights until I could do lighter weights without bending
my knees more than 90 degrees.

It worked.  I am 43 with the same knees.  I suspect I will have knee
replacements one day but until then, I will strengthen muscles directly
above and below my knees and I make it a point to never bend them more than
90 degrees. I also avoid stairs if possible and wear flat shoes if
appropriate.

j

Well, as I said at the start of my post, my recommendations are just
based on my personal experience.  I know leg extensions are
controversial, but I have found them extremely helpful when my
choondromalacia flares up.  If my knees are feeling a bit iffy, I'll
also do a few sets as warmup before I start doing my Olympic lifting
training (which involves jumping and squatting).  Others' experience
may differ.

I think that deep squats take some learning for most people, so I just
suggested that Jayjay work on learning to do them, if she doesn't
already..  I have found them extremely beneficial, whereas I find that
90-degree squats are painful and aggravate my knees.  But I agree that
if these -- or any other exercise -- result in knee pain a day or two
later, they should be avoided.  Again -- just my personal experience.

Chris

All good advise, but a couple of comments...

If you're talking about starting with your knee bent at a 90 degree
angle like this http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
- these are controversial. I understand a lot PT's don't recommend
them anymore, even for healthy knees but particularly not for people
with PFPS (chondromalacia). One way to alleviate the risk is to only
work the upper range and stop with your leg halfway to the 90 degree
position. But the standard leg extension for PFPS is the straight-leg
raise. See http://www.santerehab.com/hurts/exercise/othr_kne.html

I'd be very careful with deep squats if you have chondromalacia. OK,
if they don't hurt (either while you're doing them or cause a "flare
up" within a day or two afterwards) and you do them in proper form.
(Of course this is ture for any exercise...) I submit that that many
with PFPS will have trouble doing them in proper form due to muscle
tightness, etc.

I had a very serious problem with chondromalacia several years ago.
I'm now generally pain-free, but I still get little flare-ups of it
now and then.

Here are the things I'd recommend, based on my experience.  (I should
note that I'm not a physician and that YMMV and all that stuff.)

* If you're not already doing it, start taking glucosamine/
chondroitin.

* Do leg extensions if they don't feel like they aggravate your
knees.  I find them therapeutic when my knees flare up.  I don't
bother with them unless I'm having knee pain.

* Do deep (below parallel -- a.s to grass) squats.  If you don't know
how now, learn this.  Start with no added weight if you're new to it.
Keep doing them after your knees recover, to help prevent future
problems.

* Do hamstring, quad, and achilles tendon stretches -- religiously,
twice a day.

* Avoid impact exercises like running or lots of walking,
particularly on pavement.  Avoid stairs when possible.  Avoid jumping
(well, at least the landing part :-) ).

 * Don't do the stationary bike if it hurts.  You might find an
elliptical trainer more comfortable.  Water exercise is also great for
someone whose knees hurt.  If a repetitive exercise is painful, it's
not a good choice for you.

 * Ice your knees if they're sore.

 * For always -- not just when your knees are bothering you -- avoid
twisting your leg with your foot planted on the ground.  

Good luck!

Chris

Crossposted to ASD and MFW for input.

Stats:
Female age 32yrs
5'3", 135lbs
workout with combo of weights and cardio

I've been dealing with knee pain for a while now and finally sucked it
up and went to the doc.   After a 45min wait in the waiting room,
another 15 in the exam room, a 10 min consult and doc says:

"Chondromalacia"

OK, so flash backs to highschool - this is what I had back then.
This is what is bothering me know.

Treatment:  PT, for 4 weeks.  Spend lots of time on the stationary
bike.  If no improvement, off to Othropedic for further treatment.

Now, the question is.....  What are the suggestions from those in the
group?   How do I handle workouts?

Running/jogging?  
Biking?
Weights?
Squats?
Lunges or deadlifts?

What should and shouldn't I do at this point.   I now have to go spend
time researching this to determine my next course of action.