Beware of three squatting habits that lead to knee pain

Squats are a common method of fitness and weight loss. They are very helpful in promoting fitness and weight loss. However, if you do not understand some squat techniques, it is easy to cause injury. Therefore, you must perform scientific squats in your daily life and avoid some bad habits that may affect your health. For example, when the weather is hot, doing deep squats with heavy weights can cause serious damage to the knees and easily lead to knee strain. In addition, if you relax your muscles while squatting, it may also hurt your knees. When the lower body is bent, if the knees go beyond the toes, it may also cause damage to the knees.

Do squats hurt your knees?

1. Heavy squats without warm-up hurt your knees

Warming up is a necessary preparation before any physical exercise. Warming up can warm up the body quickly, and the training effect will be more significant because of pre-training warm-up.

2. Relaxing your muscles during squats can hurt your knees

After squatting, the leg muscles relax, which puts great pressure on the ligaments and cartilage, thereby damaging the knees. Therefore, when squatting, the leg muscles must be exerted throughout the entire process from squatting to returning to the original position.

3. Lower back bending, knees seriously over toes, knee injury

There is a lack of hip movement and the process of bending and straightening. The buttocks, back, and posterior thighs are completely weak, and all gravity is applied to the knee joints, making this the squat posture most likely to injure the knees.

How to avoid knee injury from squatting

1. Perform effective warm-up before squatting, such as doing some freehand squats first, so that the knee joints can secrete synovial fluid and reduce friction in the knee joints.

2. When doing deep squats, avoid excessive forward movement of your knees. When squatting, pay attention to whether your knees move forward. It is recommended to place the center of gravity on the middle and rear part of the sole of the foot, which can effectively reduce the pressure on the knees.

3. When squatting, check your load weight to see if it exceeds your maximum load weight. Fitness needs to be done step by step, not blindly.

4. The knee joint should not be adducted. It should be facing towards your toes. Knee adduction is a major cause of injury, often due to excessive weight. Again, don’t pursue weight blindly! Squat down until your thighs are below horizontal.

5. Don’t relax your knee joints! When you reach the bottom of your squat, stand up immediately. Do not relax your knees at the lowest position. Don't get discouraged. Once the air is deflated, the pressure is borne on the knee joints. You should start from your heels and straighten your back as quickly as possible.

6. Do not lock your knees when standing up, as this will put pressure on the joints and bones, and long-term training will inevitably cause wear and tear and injuries!

What are the benefits of squats

1. The squat process can promote the growth of leg and whole body muscles, which is also an important guarantee for improving whole body strength. It is especially suitable for people who want to have a strong body.

2. According to traditional Chinese medicine theory, "the legs are the first to age" and there are many important health-preserving acupoints and meridians hidden in the legs. Practicing deep squats can stimulate the meridians and acupoints in the legs, which is very beneficial for unblocking stagnant meridians and qi and blood. It can also promote the replenishment of qi and blood to various organs in the upper body, thereby maintaining the body's balance.

3. Regular squat practice is also an important way to protect heart health, because squats can stimulate the heart, making the blood flow in the heart smoother, thereby greatly enhancing the function of the heart.

4. People tend to sit for long periods of time and rarely exercise in their daily lives, which can lead to back pain. Practicing squats can promote the activity of the waist and back muscles to relieve strain.