All the exercises that we perform are based on natural movement of the muscle. We do bench press, bicep curls, deadlifts, squats, all are natural movements. Treatment for knee pain from squats is common these days. The problem starts when we try to overly optimize the basics of the exercises. You are in squatting position for most of the part in your day to day activities. The proper way to poop is generally in the squatting position. Whenever you try to pick anything from ground, you are in the squatting position. But some of us have to get treatment for knee pain from squats.
Because of the new techniques like ass to grass, below the knee squat, parallel to ground squat, new comers are often confused. We will be discussing the causes, treatments and prevention measures for the problem of knee pain when squatting and standing up.
General Overview for Knee Pain from Squat
There is a myth in the fitness world that your knees cannot go past the toes while squatting. This myth needs to go away. While squatting keeping your knees behind the toes might not be comfortable for all, bringing it further in front of toes is not good as well. This puts a lot of pressure on your knees and is the major cause for pain.
Also, there is absolutely no need to go ass to grass if your form doesn’t allows you to do so. Just dip your glutes to the level you are comfortable and puts max pressure on your leg muscles rather than the knee.
Causes of Knee Pain When Squatting
The causes may be anywhere from hereditary, weak muscles, improper form to health issues. Some of the causes of knee pain are as below.
- Patellofemoral Syndrome
This is the syndrome which causes pain in front of the knee cap. It is caused by overuse, injury or muscle imbalance in the knees. People with this syndrome will generally feel pain in their knees while squatting, kneeling, jumping or even running.
- Poor Form
Poor form while doing standing exercises can be a culprit for your knee pain. Improper form tends to put pressure in undesired portion of the muscle groups. Overly dipping your hip below knee, bringing knee way in front of toes, etc. are not necessary and few deadly moves that can cause max pressure on the knees.
- Weak Hip Muscles
If your glutes are weak or extremely tight, the movements that is supposed to be done by the glutes is done by lower back and the knees. Your weak hip will put your lower back and knees in the uncomfortable position so as to bring pain.
- Limited Ankle Mobility
You might not even pay attention to your ankle movement, but trust me, it is way more important to have healthy and well lubricated ankle. The power, the stability that we need to perform clean squat reps is from the ground. The portion closer to ground is your feet and the joint is ankle. The strength is delivered through this joint from the ground. You cannot perform your squat well if you don’t have proper mobility in your ankle. You can easily sprain your ankle by this movement.
Also Read: 5 Components of Fitness
Prevention from Knee Pain
To prevent the knee pain to take place, focus on the following points.
- Proper Warm Up
Warm up is very important in whatever exercise you perform. It is the best thing you can do to prevent any injury. Without properly warming up your muscles, you are very likely to shock them with huge amount of pressure.
- Proper Form
If you are a beginner, be sure to learn proper form for every exercises you perform. Keep your ego aside while lifting and pay good attention to your form first. Learn it from your trainers, you can watch videos on the internet, and many other ways are available.
- Know Your Depth
You don’t need to do whatever others are doing. You don’t need to go deep down in squat just because others tell you to. It is best to just be parallel to the ground on the most below position. You can go slightly deeper if your form and knees allows you to, but most of us are not so flexible to be doing that on each and every rep. So, parallel to the ground is your minimum depth and you can go lower only if your form allows.
- Lose weight
Your weight, on top of weight on the bar might be just too much for your knees. Better lose some weight and gain strength. You will look great aesthetically and be stronger as well.
- Take a break
Sometimes the knee pain occurs because you have been overusing it. Tough exercises and overdoing some exercises that incorporate a lot of knee movement is major cause of knee pain.
- Regular Checkup
Regular physical checkup ensures that your body is performing on the optimum level. By that, any problem can be spotted well before it can get any worse.
Treatment for Knee Pain from Squats
Depending upon what the type of injury it is, the treatment for knee pain from squats can differ. Some of the treatments are:
- Physical Therapy
Physical therapy is by far the best treatment without surgery. If your problem is just pain from some movements but no physical injury, therapy will help you ease that pain.
Sometimes, the pain can just be because of the weak muscle. Just like if your hip muscle is weak, your knees won’t be able to transfer the energy properly. Hence, this will cause a huge stress on your lower back and knees. Strengthening your glutes can be a huge bonus point while doing major lifts like squat and deadlift.
Some serious injury like knee dislocation, due to any mishap or accident may have any physical appearance but worsening everyday. Surgery helps in relocating the kneecap and release the pressure from the cartilage and tissues and ligaments around kneecap.
These are just few of the causes, precaution and treatment for the knee pain from squats. Not knowing proper form and ego lifting is major problem these days. Be sure you stay away from these. Be sure to take break if the pain has jut started as sometimes it might be for moments, but no attention can worsen it.