Does squatting hurt the knees? (tips for better exercise)

Feeling pain in the knee while exercising can be alarming and signal an improper exercise or injury. Many people may experience knee and back pain while doing lower body exercises. One of the exercises that seems to put a lot of stress on the knee and increase the chance of injury is the squat.

BingMag.com Does squatting hurt the knees? (tips for better exercise)

Feeling pain in the knee while exercising can be alarming and signal an improper exercise or injury. Many people may experience knee and back pain while doing lower body exercises. One of the exercises that seems to put a lot of stress on the knee and increase the chance of injury is the squat.

In fact, most people who are concerned about their knee health or have a previous knee injury try Do not do squats as much as possible. For this reason, the question arises for many people, is performing the squat exercise harmful for the knees?

In this article, we want to take a closer look at the squat exercise and its effect on the knees. Next, we will examine the benefits of squats and see how this exercise may harm the health of the knees. We also review important points for better execution of this exercise and to prevent injury. So stay with us.

Squat exercise has many health and fitness benefits

BingMag.com Does squatting hurt the knees? (tips for better exercise)

Squat engages and strengthens most of the muscles of the lower body, including the quadriceps, hamstrings, calves and hips, and can build a strong body for you. This has a huge impact on your overall health and fitness, as well as your athletic performance.

By doing squats regularly, you can experience many benefits and increase your speed, power and strength. In the following, we have listed some of the most important benefits of performing squats.

1. Strengthens the body's core muscles

Having strong core muscles can make it easier to perform everyday movements like turning, bending, and even standing. In addition, if your core is strong and stable, it can improve body balance, reduce back pain, and maintain proper body shape.

A study conducted in 2018 on Focusing on the difference between the activation of the core muscles in the plank and squat movements, it was concluded that the squat can make these muscles more active and therefore stronger. Based on these findings, the researchers suggest that you focus on the central muscles by using the back squat exercise (using a barbell) to reduce the risk of injury and increase your athletic performance.

2. It reduces the risk of injury

By strengthening and strengthening the muscles of the lower body, you can perform the general movements of the body correctly, balanced and in the right range and have the right dynamics. Apart from this, using the squat exercise in your exercise program will help you strengthen your tendons, ligaments and bones. Therefore, you will be able to perform the movements correctly, have more resistance to the pressures on the body and generally be safe from various injuries and dangers.

3. Increases calorie burning

Many people may think that calorie burning only occurs by doing aerobic exercises such as running and cycling. But performing strong and intense exercises like squats can also burn a lot of calories. For example, according to research, a 70-kilogram person can burn approximately 223 kilocalories by performing vigorous strength exercises such as squats for 30 minutes.

In addition, since squats are a strength exercise. It can increase the strength and volume of your muscles. As you may know, increasing muscle mass can burn more calories, because the more muscles you have, the more energy your body has to expend to maintain them. So, by increasing your body muscles, you can lose more fat and reach your ideal weight.

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4. Strengthens Lower Body Muscles

Your lower body contains some of the largest and strongest muscles in your body. These muscles are involved in performing various daily movements, from sitting on a chair to standing and walking. Strength exercises like squats can help you strengthen these muscles and improve your overall health.

If these muscles are in good shape, you'll notice how much easier it is to do everyday tasks. And there is no more pain and fatigue. In addition, you can strengthen your body to do other sports easily.

5. Increases your athletic power and strength

If you are into sports and competition, adding squat jump training to your program can increase your strength and explosive speed to perform better in competitive sports.

In a study, tested subjects performed this exercise 3 times a week for 8 weeks. According to the findings, the researchers concluded that squat jump can improve several sports performance including speed and explosive power at the same time. Improving these functions can be beneficial for various athletes, especially runners.

  • What is squat jumping and why should you add it to your exercise program?

6. It has different types and will increase your motivation

When you master the standard squat exercise, you can move on to other types of squats. Varying the exercise and using different methods and movements can make your exercise program more interesting and also use different muscles.

Squat movements are very diverse. This diversity and attractiveness is not only limited to this topic, and you can do any of them with your own body weight, dumbbells, barbells, sports bars, etc. and increase this variety. Therefore, this exercise can turn your schedule upside down and give it a new look.

Due to this variety, you will be able to keep your schedule fun and always maintain your motivation so that you don't get tired of exercise. Don't get bored.

7. You can do it anywhere and at any time

You won't need any equipment to do squats with body weight. All you need is your own body and enough space to sit and stand.

Also, you don't need to spend a lot of time to perform this exercise and reap its benefits. For example, you can start with only 50 squats a day. Try to do 25 squats in the morning and 25 squats at night. As time passes and you adapt to this volume, do 25 more movements in the afternoon. Of course, remember that if you want to do this exercise with weights or with other sports, you should avoid overdoing it. Assign leg muscles and squat exercise.

Is squat exercise bad for knee health?

BingMag.com Does squatting hurt the knees? (tips for better exercise)

Generally speaking, squatting is not harmful to the knees and is one of the most functional movements that we humans do. In fact, squats are a simple sit-up and all humans have been doing them since childhood.

Therefore, adding squats to your exercise routine is safe, completely safe, and has many benefits. Yes, especially if you want to improve your lower body and back health and prevent injuries from sitting and poor form.

But the key is to do it correctly and be sure to stay upright throughout the movement. Keep your spine and hips still. The position of the legs and knees, the stability of the spine and hips, as well as the alignment of the upper body or lower body have a great impact on this exercise. For example, many people may not be able to move their hips and sit properly. When the hips are well back and the legs are bent, the knees will perform the movement without any problems. But if the hips and the hip joint or the spine do not move well, the knees may be under a lot of pressure and therefore get injured. The knees don't hurt, and if you don't have any previous injuries, you can do squats without any problems. Below is the correct way to perform this exercise.

How to perform the squat correctly

BingMag.com Does squatting hurt the knees? (tips for better exercise)

First, stand in place, keep your body straight and firm, spread your legs a little more than shoulder width apart, hips exactly above the knees, and knees above the ankles and in a line. Pull your shoulders back and down and away from the ears. If you bend your back, it will put undue pressure on your lower back and lower back. When performing this movement, you must pay attention to the proper form of the upper body and keep the spine straight and motionless.

Stretch your arms in front of your body and keep them parallel to the ground, palms together. to the ground If you don't feel comfortable with this, you can bend your elbows a little and keep them close to your body, palms facing each other and thumbs pointing up. take back In this movement, your hips should work like a hinge. So, bend the knees slightly and move the hips back. As your hips drop back, you should push your chest and shoulders out at the same time, keeping your back straight. To prevent the movement and bending of the spine, keep your head straight and look straight ahead. The best squat performance is when you go as low as possible. Ideally, your hips should be below your knees when sitting. Of course, this is good and suitable when you have high flexibility and can do it easily. It is better if your joints have problems Lower yourself until your thighs are parallel to the floor.

Now tighten your core muscles, shift your body weight onto your heels, and push up with all your strength. Without moving your legs, you should stand up as if you want to push the ground away from you. This is a repetition of the squat exercise.

Points to keep in mind when performing the squat exercise

BingMag.com Does squatting hurt the knees? (tips for better exercise)

By keeping the following points in mind, you can perform squats better and reduce the possibility of injury.

1. The placement of the legs is different for each person

The placement and exact position of the legs when performing squats may be different for each person according to their physical condition. For example, some people are better off keeping their feet flat and toes pointed forward, while others need to angle their feet slightly and keep their toes out to the sides at a 45-degree angle. This has a great impact on the health of the knees and the correct execution of the exercise.

2. You don't always have to use weights to perform squats

You can easily perform squats with your own body weight and strengthen your lower body muscles. The good thing about this movement is that it involves many muscles, that's why it's a complex exercise and doing it without weights can be useful for strengthening the whole body. Do it without weights to minimize the chance of injury. When you get to know and get used to the correct execution of squats, you can use dumbbells, barbells, etc. and increase your training pressure.

Why does squats lead to knee pain and injury? ?

Even though the squat exercise is not harmful for the knees, you may experience pain and discomfort when performing it. There are various reasons for this event, which we will examine below.

1. You are moving your weight too far forward

Many people may not push their hips back far enough and their knees go further than the toes. You should keep your hips back and press your heels to the ground completely to prevent your body and upper body from going forward.

2. Knees and toes are not in the same line

Knees should be exactly in the path of the toes while performing the squat exercise and should not be folded inward. This can be due to the weakness of the outer muscles of the thighs.

You can strengthen these muscles by lifting your legs from the side using weights or exercise bands and do squats better.

3. You don't engage and activate all the muscles in the body

Most people feel pain and fatigue in their quadriceps after performing a squat, but their glutes and other leg muscles may not be fatigued. This indicates that not all muscles are engaged when performing squats.

You need to engage and contract your entire body to perform this exercise, especially the core muscles and legs, so that you have more strength and pressure. Reduce the knees.

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4. Your exercise program is not balanced and efficient

If you overdo this exercise and other lower body exercises and don't give your legs enough rest, you may experience pain and discomfort. Be careful to rest your legs for at least one full day between each exercise session so that they can recover properly.

5. You have a knee injury

If you already have an injury, it is very likely that performing squats will lead to the formation of knee pain. The best thing is to consult a doctor and see what exercises will be more suitable for you and your physical condition.

Mistakes you may make when performing squats

BingMag.com Does squatting hurt the knees? (tips for better exercise)

As we said, performing squats incorrectly can lead to injury and serious problems. Below are some of the mistakes you may make while performing this exercise and we have also explained how to avoid them. By keeping these points in mind, you can have a safer sport.

1. You're not going low enough

Squatting is easy and seems like the perfect form to do a squat. But this movement will be much more effective if you go down as far as possible and put your hips under your knees.

To avoid this mistake, open your legs. By doing this, you allow your body to go as low as possible and maintain its stability. In addition, you can engage and strengthen more muscle groups.

2. Your knees turn inward

Sometimes when you squat with weights you may end up with your knees curling inward. This can be very dangerous and cause a lot of damage to your joints.

To avoid this mistake, keep your toes facing the sides. Keeping your knees, ankles, and hips in line can also prevent injury and allow you to lower further. Focus on keeping the knees out. When sitting and standing, be careful to keep the knees to the sides and engage various muscles so that the knees do not turn inward.

3. You go down too fast

When you use weights, performing exercises too quickly can increase the chance of injuries such as lumbar discs and muscle tears. So, as much as possible, do the exercise in a controlled and calm manner.

To avoid this mistake, breathe slowly when going down and don't rush. When you want to stand up, it's okay if you stand up quickly and with all your strength, but if you control your body and stay firm.

4. You don't warm up your body before exercise

It is very important to warm up your body before exercise. Many people may want to quickly go to their main program. But not warming up your body means that your muscles and joints are not ready enough for exercise and cannot support the body weight or weights well. Before performing the difficult and complex squat exercise, you must increase the blood supply to these muscles and joints.

To avoid this mistake, do butterfly and rope for a few minutes, you can also do the same squat exercise with only body weight. perform it. The bridge movement is also very suitable for activating the hip muscles. By doing this, you can increase your range of motion and go down further. Also, if you want to perform barbell squats, using an empty barbell is a great warm-up. After warming up, you can add weight to the same barbell.

Conclusion

Squats are known as one of the best sports exercises. This exercise is a full-body strength training exercise that works your abs, quadriceps, hamstrings, glutes, and many other muscles to strengthen your lower body.

Add squats to your workout routine. You have no problem and it is completely safe and has many benefits. But the important thing is to perform it correctly and not to overdo it.

By following the points that we reviewed, you can get good help from the squat exercise for fitness and muscle strengthening and benefit from its benefits. But remember to consult a doctor or sports coach to make sure this exercise is suitable for your physical condition.

This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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