Tips To Prevent Knee Pain While Squatting In 2023


Knee pain while squatting

Your knee can hurt while squatting due to various reasons. Some of them are:

• Poor form or technique while squatting, which can put excessive pressure on your knees and lead to injury.
• Weak or imbalanced leg muscles, especially the quadriceps, hamstrings, and glutes, which can affect the stability and alignment of the knee joint.
• Previous knee injuries or conditions such as torn meniscus, ligament sprains or arithrits, which can cause pain and inflammation during squatting.
• Overuse or excessive training, such as doing too many squats or using too much weight, which can cause wear and tear on the knee joint and surrounding tissues.
• Lack of warm-up or stretching, which can reduce joint mobility and increase the risk of injury during squatting.

Are squats not good for knees?

They are not inherently bad for the knees, but it can be if you do it incorrectly or excessively, says Dr Mahajan. Proper squatting technique, appropriate load and volume, and adequate rest and recovery can help to prevent knee pain and injury. However, people with pre-existing knee problems or conditions should check with their doctor before starting or modifying their squatting routine.

Tips to prevent knee pain while squatting

It goes without saying that you need to improve your squatting technique and form. That includes proper foot placement, hip and knee alignment, and depth, notes the expert. Here are some other key tips.

• Strengthen your leg muscles, especially the quadriceps, hamstrings, and glutes, through exercises such as lunges, leg press, and deadlifts.
• Use proper equipment, such as knee sleeves or wraps, to provide support and stability to the knee joint.
• Do warm-up and stretch before squatting, including dynamic movements and foam rolling to increase joint mobility and reduce muscle tension.
• Take pain relief medications or apply ice or heat therapy as needed to reduce inflammation and soreness.

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