While compressive forces on the meniscus and PFJ increase as depth increases, if you don't have any prior injury to these structures there is no evidence that squatting deep will cause injury to these structures.
When performed with proper form and technique, deep squatting strengthens the muscles and tissues around the knee, enhances joint mobility, and promotes overall knee health. The key is to ensure that your knees are aligned with your toes and that you are not experiencing pain during the movement.
Squatting too deep causes your knees to extend passed your feet, risking serious injury. Experienced lifters know how to minimize this, but it can still lead to some wicked back and joint pain if not done properly.
Try Box Squats and Sumo Squats
For box squats, you'll add a plyometric box (or chair or bench) behind you during your squat exercise: Slowly lower your body until you're sitting on the box at the bottom of each squat. "Remember to sit back towards the box," Hadley advises to minimize knee pain.
Potential risks of deep squatting include: Knee injuries: Deep squatting can put a lot of stress on the knee joint, especially if done with poor form or with heavy weights. This can increase the risk of knee injuries such as ACL tears, meniscus tears, and patellar tendinitis.
Squats put a lot of pressure on the knees while they're in a bent position. This position exerts a high amount of compression force on the knee joints. These forces can irritate the cartilage within the knees and worsen pain for people with conditions or injuries such as osteoarthritis and meniscus tears.
It has been suggested that deep squats could cause an increased injury risk of the lumbar spine and the knee joints. Avoiding deep flexion has been recommended to minimize the magnitude of knee-joint forces.
Keep knees in line with heels, not out in front of toes. 2. Breathe in and exhale as you squat by “sitting down” as far as you can comfortably go. Don't drop buttocks lower than knees and keep knees in line with heels.
Although people may need to avoid exercising or doing more squats, gentle movements or stretches can reduce stiffness and keep the joint mobile. If people are still experiencing knee pain from squatting or other activities after giving the knee time to heal, they should see a doctor.
Make squats a regular part of your workout routine and in a few weeks, you should notice a marked improvement in knee mobility and strength.
Knee pain after squatting can have many causes, including patellofemoral pain syndrome (PFPS), which occurs when the kneecap doesn't track properly in the groove of the thigh bone. Another cause is a meniscus tear, where the cartilage lining the knee joint, acting as an absorber, is damaged.
“Deep squatting means you're working with more range of motion in the joints, which means more muscle activation and more strengthening,” says Dr. Matos.
Squats are a part of many people's everyday workout routine. When done correctly, squatting should not cause any knee pain. However, people who squat incorrectly or have a pre-existing knee condition can experience damage to the knee.
As squat depth increases, the compressive load on the patellar tendon also increases. This can certainly aggravate the tendon, so it is worthwhile modifying squat depth for a certain period of time while completing your rehab exercises if you have a patellar tendinopathy.
But you should note that performing deep squats, specifically as a repetitive exercise is not something you should be incorporating into your workout regime. Well not initially anyway. It places too much load on the injured meniscus and can lead to pain, swelling and in extreme cases, increased damage.
It's important to realize that knee pain when squatting does not indicate that you're damaging your body. So you don't need to avoid squatting for fear of worsening your knee health. But if knee pain is really bothersome, there are some steps you can take to make the movement more comfortable.
Squats are excellent for improving mobility, building muscle, and boosting metabolism, making them great for weight loss and reducing belly fat when combined with a healthy diet. Most people can perform squats, but those with knee or back issues should consult a professional first.
Taking the stairs burns calories and helps boost muscle strength, but it can also be tough on your knees. Knee pain going down stairs can be from a loss of cartilage in the knee joint to injuries to the soft tissues that help the knee function.
The main reason cycling is great for your knees is because it puts less stress on your joints. This is great for people with arthritis and other conditions that affect the knee joint. Whether you use road bikes, stationary bikes, mountain bikes, or recumbent bikes, cycling limits, cycling is not a high-impact exercise.
Whether or not 20 squats are enough for a day depends on your fitness level and goals. For beginners, doing 20 squats a day can be a great way to start building strength and endurance. However, if you are looking to see more significant results, you will need to gradually increase the number of squats you do over time.
Knee pain during squatting can also be caused by muscle imbalance front to back. Usually the issue is weakness in the back of the leg compared to the front of the leg. Strengthening the muscles in the back of your leg (glutes and hamstrings) can help correct this imbalance.
When you do a deep squat it also put tremendous pressure on the meniscus cartilage (the rubbery shock absorber cartilages between the two bones). Over a period of time (years for some… one squat for others) that can cause wearing of these delicate and important structures in the knee.