Knee-Friendly Squats: Tips and Techniques for Injury Prevention

When we think of building strong legs and thighs, we are often told to do squats. All you have to do is stand up then lower your hips and finally stand back up. Sounds like a simple exercise, but some people experience knee pain while squatting. So does that mean squats are bad for the knees? Before you cross it off your list of strength exercises, you should know that it's not always the exercise or incorrect technique that can hurt your knees. There are other reasons too.

Knee pain while squatting 
Your knees can hurt while squatting for a variety of reasons. Some of them are:

• Poor form or technique when squatting, which can put too much pressure on your knees and lead to injury.
• Weak or unbalanced 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 a torn meniscus, ligament sprain or arthritis, which can cause pain and inflammation during squatting.
• Overuse or overtraining, such as doing too many squats or using too much weight, 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.

Aren't squats good for knees?
It's not inherently bad for the knees, but it can be if you do it incorrectly or overdo it, Dr. Mahajan says. Proper squatting technique, proper load and volume, and adequate rest and recovery can help prevent knee pain and injury. However, people with pre-existing knee problems or conditions should check with their doctor before starting or changing 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 top tips.

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