Knee pain when squatting

Knee pain during squats is mainly caused by wear and tear of the knees. It may also be caused by poor blood circulation due to squatting for too long. Therefore, if the knee hurts during squats, we should not practice squats anymore and should use knee massage to relieve the pain. If you experience knee pain when squatting, you should pay attention to knee massage. You can read the content of the article for specific methods.

Can I do squats if I have knee pain?

If you have knee pain, it is best not to practice squats. Squats do put a certain amount of pressure on the knees. Although squats can protect the knees to some extent, you should not try it lightly.

The squat exercise, due to the body weight and the speed of squatting, will have a great impact on the knee joint, so it is not recommended to choose squats as an exercise method when your knees hurt. It is recommended to rest more when you feel pain and not force your knees to exert force. If you are someone who already has the habit of squatting, when your knee sends out pain signals, it is also a reminder for you to stop squatting immediately and take a rest.

The squat movement method, the body weight and the squatting speed have a great impact on the knee joint. At this time, the quadriceps muscles contract and stretch rapidly. Especially as the amplitude of the knee joint squat increases, the pulling force of the quadriceps muscles is greater. Basically, doing this movement will cause pain and discomfort. Pain is a warning sign that it's time to stop squatting and change your training movements.

Do squats hurt your knees or protect them?

Squats can damage your knees if not done correctly, but they can actually protect your knees if done properly.

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 prevent knee injuries when 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 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 go for the weight blindly! Squat down until your thighs are below horizontal.

5. Don't relax your knee joints! After you reach the lowest point, 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 you stand up, as this will put pressure on the joints and bones, and long-term training will inevitably lead to wear and tear and injuries!