The squat is always entangled in controversy, andf it is a lack of expertise and knowledge that has the world confused.
Many of you out there wants to learn how to squat properly because it feels great, and can help you attain an amazing body! But is the squat good for your knees?
My Knees Hurt When I Squat
Many of you whom squat experience knee pain. This pain can be caused by many things, yet overuse of your knees in daily life and in sport is one of the most common.
What I mean by that is, so many people lack the technique to perform a proper squat correctly, which contributes to knee wear and overuse.
And if the muscles in the thigh (both hamstrings and quadriceps) are untrained, tissue failure (injury) often results.
Add this to the use of your knees when you look in the fridge several times per day, get up and sit down, as well as pick things up off of the floor, and you can see how the knee may not be able to handle the work.
And if you do not help the knees out by using your hips part of the time, or more of the time, then you will be at risk for injury.
Low back pain can be quite similar in development. if your technique when learning how to squat, or doing a labour based job is poor, and the obliques are unable to sustain the volume of work that it is asked to perform, the core will fatigue and the back will be susceptible to injury.
So if you are experiencing knee pain when you perform a squat, then you may want to look at your technique, and as well, look into your past and see if you have participated in such sports that may have required a lot of support and effort by your knees.
And if this is the case, you may want to look at modifying your squat technique, or learn how to squat using a different style to help prevent further knee pain.
Check out this video of how to perform a true power squat, which is one of the best type of squats to minimize loading on the knees.
Is A Squat Bad For your Knees?
If you watch people when they go to sit down or pick something up off the floor, and even squat, you’ll often notice that the first body part that moves is the knee joint.
And for many, it keeps moving forward resulting many cycles of bending each day. Over time, this can affect the health of the knee.
It is these movements, and as well those whom train using volume, that results in a greater risk of knee pain when you learn how to squat properly.
Even if you execute a squat with proper form, you may still feel discomfort or pain if you’ve overused your knees.
Try this visual aide to help you understand loading.
Imagine you’re standing up and in front of you on a barbell sits 500 pounds. Two people, one on each side of the bar help you, as you go under the bar to lift it up.
They give you a boost so you don’t have to do all the work yourself.
Now, imagine you know all of the sequencing in your core to support that load on your back and as you hold it there standing fully upright, you are safe.
Now, you begin to squat, and as you do so your knees begin to bend. Are your knees now under load?
The answer is yes.
Now if you bend and straighten them many many times during your fitness or sports career, would they begin to wear?
Again, in most cases, the answer is yes. People who sit hours on end will at some point have back issues, people who use computers hours on end will at some point experience wrist or forearm issues.
And those who squat, especially with volume and as well, depth, will most likely at some point experience knee issues.
This difference in the above comparisons is that in only one of the activities is your body loaded with heavy weight. That is, when you squat.
So What Do I Do To Protect My Knees And Still Continue To Squat?
Learning how to squat with proper form is critical to knee health, and even back health. And this is the first step in protecting your knees.
Other steps you may want to take are:
– Do fewer reps (over time higher reps lead to an extra hundreds of thousands of pounds on your joints!)
– Educate your self on how to perform a squat properly
– Strengthen the inside quad muscles and the hamstring group
– Take care of tweaks quickly and with smart strengthening
– Try not to over stretch the knee or hip joint, as this can also affect tendons and cause knee pain
– Don’t go as low in your squats and go heavier instead
The above are all aspects of your training you can juggle to keep your body healthy, fit and strong while enjoying a great career in the gym.
Train Smart Everyone!