Whenever someone discusses that squatting hurts their knees, I ask them to show me how they squat. Most of the time I inform them: “Squatting does not injure your knees; whatever you’re doing today injures your knees.”
It’s a principle that other strength coaches and I attempt to make clear to our customers. There is an appropriate way to squat that will not cause damage– and then there is each method. Regrettably, I seldom see them carried out the appropriate way.
Why Do My Knees Hurt After Squats?
Let’s get something straight about squat kind, though: There is always going to be some forward motion of the knees when squatting. Telling someone that the knees ought to never ever go past the toes because it’s harmful is an antiquated fitness myth. It has to pass away.
That stated, enabling your knees to exceedingly move forward so that your heels come off the ground can get you into problem. That’s when you wind up positioning more stress on the knees.
I see this happen a lot. That’s why I use package squat. Not only do they assist groove a rock-solid squat pattern and keep your shins more vertical so your heels stay on the floor, but they likewise take stress off the knees and place more of the load on your hips.
Which’s crucial, since your hips are a bigger, more prominent joint than your knees. They’re designed to handle larger loads.
If squatting harms your knees – and you’re not experiencing an injury – it’s since you’re making your knees do more of the work than the hips. Learning how to use the hips during a squat is very important if you want to make them more joint-friendly. Box squats can do that.
Box squats also keep guys truthful with their squat depth. Some people will tell you that squatting previous 90 degrees is dangerous and that it puts more stress on the knees. That’s another misconception. Squatting through a full variety of motion is healthier for the knees and makes them more powerful.
How to Avoid Knees Pain After Squats?
1. Start with a box that’s 14 or 15 inches high. Keep in mind: The box height can be adjusted depending on your body type. As a rule of thumb, your thighs need to be just below knee level when you’re in the bottom position of the squat.
2. Carry out the move without weight first. As soon as you get a hang of it, put package in a squat rack, unrack the bar, and stand in front of the box with your feet a little larger than hip-width apart.
3. Your toes need to be rotated out at 15 to 30 degrees.
4. Start your squat by breaking with your hips. Kick back while concurrently pushing your knees out and aiming to spread out the flooring with your feet. You do not need to push your knees out to the point where all of your weight shifts to the outer part of your feet. You just need your kneecaps to remain inline with your middle toes.
5. Gently touch the box– do not plop– with your butt.
6. Reverse the motion back up to a standing position, squeezing your glutes at the top.
In order to master the pattern, repitition is key. Do box squats two times a week for six to 8 weeks. On the first day, do body-weight box squats just. Carry out 3 sets of 10 reps. After a few weeks, you can add a light load for 2 or 3 sets of 8 to 10 reps. On the 2nd day, use a much heavier weight. Do 3 to 4 sets of 4 to 6 reps.
Question to Doctor About the Problem
Why do my knee joints hurt during or after squatting?
I am 23 years old when i bend down my knees injured. Now this has been taking place considering that i was 19. I began working out when i was 21. I kept it consistent for about a year. The pain actuary went away after about a month of working out. Now I don’t barely work out and simply recently my knees have begun injuring again. It only occurs if i keep them in the exact same position for and extended period of time or if i bend at the knees it is a deep pains.
Answer: The most typical cause of knee pain after squats in somebody your age that takes place in the pattern you explain (hurting pain when the knees are in the very same position for a very long time or with bending the knees) is called chondromalacia, patello-femoral pain syndrome, or ‘runner’s knee.’
In this condition what occurs is that the cartilage in the knee cap (patella) between the big leg bone (thigh) and knee cap begins to soften and break down since of poor tracking of the patella over the thigh with knee bending. This leads in specific to pain with bending of the knees (such as while climbing up stairs or when seated).
In addition to rest (for example, backing out on any running or other exercise routine), you need to talk with your individual trainer or your primary care doctor about some leg enhancing exercises. This is due to the fact that enhancing the quadriceps can frequently assist with patello femoral pain syndrome (naturally avoiding exercises that include flexing the knee, which worries the cartilage in the knee cap). Also, sometimes a more supportive set of shoes that helps you to prevent overpronating the feet can be useful in reducing stress on the knee cartilage.
I would set up a visit with your doctor to go over the problem.