Do you suffer from knee pain while squatting? We know, it’s a tough problem. But we’re here to show you how to fix it.
As long as you have mild pain, you don’t need expensive equipment or a surgeon to find relief. You just need one of these four simple exercises, which will strengthen your quads and take the pressure off your knees as you squat.
How to Prevent Knee Pain While Squatting?
There is an underrated reason for knee pain while squatting: squatting with the wrong shoes! It’s extremely important how you place your feet while squatting. Be sure to check these amazing shoes for squatting and also read more on this:
STOP NOW! Is Squatting in Running Shoes Dangerous?
First of all, you should learn how to squat properly. If you don’t, consider getting a professional trainer to help you. You should also make sure that you don’t have any knee issues (like torn meniscus or bursitis).
Make sure you have a good, controlled range of motion in your knee joints. If you don’t, use a lighter weight and build up to more repetitions over time.
Doing this routine on two or three nonconsecutive days per week should relieve your knee pain within two weeks—and help keep it from coming back.
Here are 5 exercises that will strengthen your quadriceps and take the pressure off your knees as you squat:
1) Step Up and Over Squat
Use a bench, step, or low box that’s just slightly below knee level and stand facing it with your feet shoulder-width apart.
Step up onto the box with one foot. Step down and then repeat with your other foot, always stepping over the side of the box that’s opposite to the leg you’ve just stepped up with.
2) Backward Lunge
Stand tall, arms at your sides, holding a 5- to 10-pound dumbbell in each hand. Take a step backward and begin bending your knees and hips forward simultaneously as you lower yourself into a lunge until your front knee is bent at least 90 degrees and your back knee nearly touches the floor.
Now push back up through your heels as you return to standing—making sure to rise up on the toes of your front foot—and repeat with the other leg.
3) Front Lunge
Stand tall and hold a dumbbell in each hand at your sides. Take a big step forward with the right foot, then bend your knees and hips to lower into a lunge until your front knee reaches the floor.
Push back up through the left heel to return to standing, making sure to rise up first on the left heel. Repeat with the other leg.
4) Knee-to-Chest Squat
Since this exercise is more of an isolation movement, it’s best performed with a box (or chair) behind your heels. Simply drop back into a low squat position and hold for one second. Make sure you keep your torso upright and chest up throughout the entire exercise. When you get up, get one knee close to your chest. This will work both your quadriceps and hamstrings simultaneously. You should also perform this exercise on a daily basis to help improve your squat form.
5) Adductor Stretch
This stretch is ideal for strengthening adductors that are used during the squat process. For this exercise, just place both of your knees in front of you and extend them outside.
For each exercise, perform 2-4 sets of 8-12 repetitions.
How to Heal Knee Pain?
Knee pain is a huge problem these days. And there are different types:
- Simple Knee Pain: It comes with small bumps or bruises that appear in the joint. It is easy to cure and often occurs with ordinary activities.
- Knee Osteoarthritis: It occurs when bones start to wear out over time and the cartilage in the joints wears out as well, often without any injuries at all. This condition becomes more common among older people.
- Patellofemoral pain syndrome: It occurs when there is a misalignment of the knee and the patella, or kneecap, which causes pain and inflammation. This condition is often seen in athletes who have worn their knees out during weight training.
- Torn meniscus: It occurs when there is a tear in the cartilage that separates the thigh bone from the shinbone. The torn meniscus can cause severe pain and swelling.
So, how to heal knee pain:
- Use ice to heal knee pain and avoid inflammation: Dab some ice on the bruised area for about 10 minutes at a time, 3-4 times a day.
- Rest your legs frequently: Don’t do heavy workouts or exercises if you want to heal knee pain quickly, just rest for a few days and then calmly begin your routine again after a week of rest.
- If you feel knee pain, use an anti-inflammatory medicine: It will block the production of chemicals that trigger swelling and pain in your knees. Be sure to speak with your doctor before you start medication.
- Don’t wear high heels and other tight shoes: These should be avoided when you want to heal knee pain.
- Reduce weight in your daily routine: If you have any knee problems, avoid sudden changes in your body weight, for example gaining 10 pounds.
- Talk with your doctor: You can take steps to improve the health of your knees without surgery, by strengthening them and avoiding activities that put too much load on them. Your doctor will recommend specific exercises based on your exercise level and age, as well as whether you have arthritis or torn meniscus in the knee.
If you experience knee pain while squatting;
- First, you are probably wearing the wrong shoes. Change them.
- Second, correct your form.
- Finally, as we said, there are many different types of knee problems. If your knees keep bothering you, then it is best to ask a doctor for help.
But in some cases, an injury can cause knee pain, or a knee problem or condition might increase your risk of injury. You might need surgery to repair a torn ligament in the knee (an ACL tear, for example) or surgery to correct a bony protrusion pressing on the kneecap (a meniscus tear). A lot of the time, however, you’ll be able to control your symptoms and prevent further damage with self-care techniques and rehab exercises.
Thank you for reading.
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