Knee pain when squatting, know the cause

When we think of building stronger legs and thighs. We are often told to do squats. All you have to do is stand up, then lower your hips and finally stand up. It sounds like a simple exercise, but some people get knee pain when squatting. Does that mean squats are bad for the knees? Before you cross it off your list of strength exercises, You should know that not always the wrong exercise or technique can injure your knee. There are other reasons too.

Health Shots Consultation with Dr. Vivek Mahajan, Orthopedic and Joint Surgeon Indian Spine Injury Center, New Delhi, for information on knee pain and squatting.

knee pain and squatting
You can get knee pain if you don’t squat properly. Image Courtesy: Shutterstock

Knee pain while squatting

Your knee can hurt when squatting for a number of reasons. Some of them are:

• Poor form or technique while squatting. This can put too much pressure on the knee and lead to injury.
• weak or unbalanced leg muscles Especially the quadriceps, hamstrings, and buttocks, which can affect knee stability and alignment.
• Previous knee injuries or conditions, such as a torn meniscus. sprained ligament or arthritis This can cause pain and inflammation during squatting.
• Overworking or overtraining, such as overdoing squats or using too much weight. This can cause wear and tear on the knee joint and surrounding tissues.
• Lack of warm-up or stretching. This can reduce joint movement and increase the risk of injury during squatting.

Are Squats Bad for Your Knees?

It does not inherently have a negative effect on the knee. But it can happen if you do it incorrectly or too much, Dr. Mahajan says. Appropriate weight and volume Adequate rest and recovery can help prevent knee pain and injury. However, those with pre-existing knee problems or conditions should check with their doctor before starting or modifying a squat routine.

Tips for preventing knee pain while squatting

It goes without saying that you need to improve your squatting technique and form. This includes proper footwork. Hip and knee alignment and depth, experts say. Here are some other important tips.

• Strengthen your leg muscles, especially your quadriceps, hamstrings and glutes, with exercises such as lunges, leg presses and deadlifts.
• Use appropriate equipment such as knee pads or bandages. to provide support and stability to the knee joint
• Warm up and stretch before squats. Includes dynamic movement and foam rolling to increase joint mobility and reduce muscle strain.
• Take pain relievers or use ice or heat therapy as needed to reduce inflammation and pain.

knee pain and squatting
You should stretch and warm up before squats. Image Courtesy: Shutterstock

professional squat

To do the squat the right way. You must do the following:

• First, stand with your feet shoulder-width apart. and make sure your toes are slightly facing out.
• As you lift your chest up. Make sure your torso is tight. And the shoulders will be behind and below.
• You can start lowering your torso by pushing your hips back. Bend your knees as you squat down. Put your weight on your heels and knees in line with your toes.
• Go down to a depth that is comfortable for you, ie until your thighs are parallel to the floor. At this time, you should keep your neutral spine and core engaged.
• Push your heels into the floor and push your legs back to the first step.

Just make sure you’re doing it right so you don’t go home with knee pain.

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