Is Squatting Good (or Bad) For My Knees?

I’m going to get right to the point and clear this up…squatting can be a great exercise for your knees...
​...WHEN DONE PROPERLY!

When done improperly, squatting can lead to Knee Pain and injury.

So as promised in my last blog, today I’m going to discuss several key elements of doing a proper squat to help you get the most benefit…without pain or injury. 
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Squatting is not only a great exercise for your knees, it’s good for your whole body!  For most people it seems obvious that your hips, knees and ankles are involved in a squat, but your core, spine and even your shoulders and arms get involved…especially if you’re using dumbbells or picking up one of the many things you lift on any given day.

Squatting is an essential part of daily living and life can get hard when you can’t squat.  Things that you might normally take for granted like standing up from a chair, getting on and off the toilet, getting in and out of a car or simply picking up something from the floor can be difficult when you have Knee Pain. 

Not being able to squat can lead to losing your independent lifestyle and the need for more and more help with daily tasks that used to be easy.  If you’re currently avoiding squatting because of Knee Pain, I urge you to get help now to prevent going down the path of losing your independence and mobility. 

So yes, it is GOOD to be able to squat!

And the best way to make sure you can continue to squat and do the things you need to do in life - is to include squatting as a part of your regular exercise program…and do it PROPERLY! 

My Tips For A Proper Squat: 

• Stand with your feet about hip width apart.
• Begin squatting down by bending your hips, knees and ankles ALL at the same time.
• Your hips (i.e. butt) should stick out behind you. 
• Keep your chest and head facing forward as best you can…not facing the floor. 
• Keep your knees in line with feet (i.e. don’t let your knees move left or right).
• Squat as low as you can without pain.  As your muscles get stronger and pain improves you should be able to squat lower over time.
• Allow your knees to go slightly beyond your toes, especially as you squat lower…YES, I KNOW THIS MAY DIFFERENT THAN YOU’VE HEARD BEFORE, KEEP READING!

​I often hear “don’t let your knees go beyond your toes” when squatting (or lunging).  You’ve probably heard it a few times yourself, right?

Well, it’s a MYTH!  It’s perfectly natural for your knees to go slightly beyond your toes.  We do this every single time we sit down or get up from a chair.

Go ahead, try it right now!

Sit on the edge of a chair.  Keep your knees over your ankles.  Try standing up while keeping your knees behind your toes.  Did you almost fall back in your chair?

Now try again!

This time scoot forward to the edge of the chair so your knees are just past your toes.  Now lean forward and stand up.  Much easier right? 

We’ve all been squatting, sitting and standing up this way from the time we could first walk.

The key is allowing the ankles to bend and sticking your butt out, which takes stress off the knee joint. 

The knees going past the toes when squatting shouldn’t be excessive but allowing the knees to go slightly beyond the toes will not damage your knees.  In fact, it will help protect them!

I hope you found these tips on proper squatting helpful! 

If you have any other questions or would like more help for your Knee Pain (or any other pain), please reach out to us.  We’d love to help! 

Call ​503-744-0046 or email us at info@purelyprimalpt.com.