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Squats and Your Aching Knees
Fitness | January 10, 2015
Squats are the foundation of any legitimate fitness routine. I consider them vital for getting in shape. The reason why squats are so effective is because they work the largest muscles in our bodies – our butts and our legs. Not only do squats build and shape these muscles, they shred calories in the process. Remember: the larger the muscles being worked, the more calories being burned. Recently Dr. Stuart Philips, a professor of Kinesiology at McMasters University, told the New York Times that he considers squats the single best exercise one can do if given a choice.
Unfortunately, one common side effect of squats is knee pain. However, knee pain from squats is rarely the fault of the movement itself. Usually other factors are involved. In fact, experts such as Dr. Joseph Hart, another kinesiology professor at University of Virginia, insist that squats are actually good for your knees when performed correctly. When properly done, squats actually strengthen the ligaments and surrounding muscles of the knees.
Here a few things to consider when addressing knee pain that may be caused by squats. As always though, see a doctor if pain persists and rest if need be.
Form
More specifically, bad form. Doing any exercise movement improperly is a recipe for getting injured. Squats are no different. Proper form is essential when performing squats. Bad form can really put a strain on your knees and lower back. Even if you think your form is correct, it’s easy for form to breakdown when one is tired or exhausted. Those crucial last reps may be a necessary part of your goal or workout, but they don’t count if you are using improper form. If you’re uncertain about your squat form, brush up on it here. Also, it’s really important to remember that squats are driven by your hips not your knees. Always drive up on your heels instead of the front of your feet.
Warming Up
Another big mistake people make is not warming up properly, especially when it’s cold outside. You have to get your body sufficiently warm and your blood circulating before doing complex movements such as squats. Ideally, you should work up a light sweat before committing to a workout. Don’t just dive into the Zgym without warming up. Jump rope or jog in place at relaxed pace for 5 to 10 minutes to prepare your body. Remember, warm muscles and ligaments are less likely to get injured.
Mobility
Mobility is an important, often overlooked factor when properly performing squats. Those of you who can effectively do pistol squats know just how necessary having mobile hips, knees and ankles are to the movement. One simple, highly effective stretch one can do while watching television or as a part of a stretching routine is what is somewhat humorously titled the “Third World Squat.” In many parts of the world where furniture is a luxury, this is simply how millions of people sit to relax. It’s actually better for your joints and overall health than sitting on a chair! The Third World Squat really opens up the hips, ankles, knees and lower back. Do it slowly though if your body feels tight and ease into it. Once in position, simply hold it for a minute or as long as you feel like. This particular stretch will make a tremendous difference in your form and mobility when performing actual squats at the Zgym.
How are your knees these days? What, in particular, is giving you trouble? Let me know!
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Private Member |
I hear a lot of noise coming from my knees but no pain. I just recently started squatting instead of sitting throughout the day. You are right, it has really increased mobility in my ankles. It’s very comfortable now. I really appreciate your work, Zuzka, and all the information you share with us.
Private Member |
My left kneecap is very unstable and I get knee subluxations quite often. Since I incorporate squats and other leg exercises, it does not happen that often; and when it does, my recovery time has decreased 🙂
Private Member |
Interesting article! Thank you Zuzka!
I normally have pain in my knees. I really feel it when I go downstairs.
I first thought it may be because I was out of shape. After 2 months working out I still having pain. Depending on the day, I feel it especially when doing lounges.
I really pay attention on the position of my feet and legs and on working out properly but I guess it’s because of the shape of my legs?! May I need some kind of special insole for the shoes…
Even if it’s not unbearable, I think I should get a doctor’s advice before it gets worst. 🙁
Private Member |
Shoe orthotics are generally overrated and not going to do much for squatting. If going downstairs is the problem, you might have some low-grade tendonosis in your knees – as that is when there is the most stress on the patellar tendon trying to prevent you from falling downstairs. Try squats with your heels elevated 2-3 inches off the ground (you can just stand on the handles of your dumbbells if they won’t roll underneath you), and see if that helps improve depth of the squat while reducing pain. IF that works, then add 3 sets, 20 reps of these squats (known as Decline Squats since your toes are on the decline) for about 3 weeks and see if that corrects the problem. Hope that helps.
Private Member |
Wooooow!!!!
Thank you very much for your advice and your complete explanation! That’s so nice of you!
I’ll try it!!!
Private Member |
You are very welcome. I hope those squats work for you. Keep me posted.
Private Member |
Sitting in a squat I heard is actual the human’s natural sitting position! (From Ido Portal) I never realized it, but he and you are so right! Both of you are my movement idols! 🙂
Private Member |
I always just dive in and do zgym without warming up. No wonder my knees hate me. ;(
Private Member |
I can comment on knee health, and I have a few questions, too. I am 44, and a former alpine ski racer who made it to about the top 15 in the nation in slalom skiing when I was 23. I credit heavy and light leg presses, leg curls, stadium runs, and lots of jumping type plyometrics for my success. Unfortunately, Over the years, I did not always treat my body so well, but in the last three years, I really have. I developed horrible knee pain, but now it’s nearly gone. What worked the best is isometric stretching while drinking green smoothies. My theory is that the greens chelate the heavy metals and excess calcium deposits so that your body can eliminate them. Greens while stretching puts clean blood into the joints. My knee improvement developed a snag though, as lateral pain on the outside of my knee returned and was sharp. I thought it could be the IT band, and it was. I had to figure out a way to stretch the IT band at the knee, and I did with the help of Google. Instantly, I felt relief, and the intense pain of stretching out my stiff IT band. Previously, I had eliminated pain in my IT band only at the hip, but the band goes from lower back to the ankle! Who knew?! My question, zuzka, is, do you get occasional knee pain that is relieved by stretching? And have you discovered a link between stretching and eating greens?
Private Member |
lake tahoe, nv, usa
I think your theory about greens and the effect it had on your knees is really interesting. I’ve had only one experience with knee pain which was almost 8 years ago when I first started working out at home. I had a knee pain during squatting, that became more and more prominent, until it started hurting even when I was walking up stairs. Back then I thought,that proper squat goes only half way down with your thighs parallel to the ground. It was a common misconception, and a myth that got widely spread. I started following some blogs written by olympic lifters and learned about proper form for squats and it changed everything. I started equating all the way down, and even tho it was uncomfortable at first, I stuck with it and the pain eventually went away completely. Ever since I have not had a problem with my knees.
Private Member |
Thank you Zuzka! That confirms a lot for me. It seems that stretching is indeed the key to keep joint pain away! It’s working for me! This year, I stretched once a week for five months, with almost no other exercise, and I did this while drinking green smoothies. My workout partner was 66 years old, and in bad shape. He walked with a cane at the start, and within four workouts, a month, he could walk briskly without a cane and reported no joint pain anywhere! And I needed recovery, too. I’m amazed now at my own results. Nearly every pain in all my joints has gone away. I feel better than when I was a ski racer when I was 23. I’m 44 now. In the last three months, I started lifting weights again, and now it’s so easy, so pain free, and I’m ridiculously stronger than I have been in years. I did not quite expect this to happen. I also wanted to say how inspirational your intense workouts on YouTube have been for me! I felt, if she can do THAT, I can step it up and increase my own intensity, and get healthier! Thank you! Great job!
Private Member |
Zuzka, I have thought about your answer more. It makes sense that a full squat beyond parallel would fix your knee pain, especially since you don’t have super large muscles. The larger guys have greater problems as their calf muscles and hamstrings start getting in the way, and then act as levers that pull the knee joint apart. Also, I’m beginning to think that when people get knee pain, they tend to blame the exercise that they are doing when the pain shows up. Because there are a lot of these myths out there, as you note, “don’t go all the way down in the squat”. Another one is “don’t bounce while stretching”. But what about plyometrics? That’s all about bouncing. What about alpine ski racers who hit moguls, that’s quite a lot of bounces! So, I think the missing element is attention to greens, because bodybuilders seem to be all about the “carbs/protein/fats” and greens have little of any of those.
Private Member |
i have a torn meniscus at the moment … awaiting an operation to repair it .. so i am very much limited