Squat and knee problems

S

soccergod

0
hello,

When i do my squats i go parallel with a normal shoulder width stance. But today my fried was doing them and he doest go paralel when i asked him why he said that it will put to much pressure on your knees. This all started to make sense WHY my knees are hurting every time i squat.

I know a squat is supposed to be parrallel but if going that low is going to kill my, i think i should never do them.

What could be some problems i am having?
i know that if not going parallel then i am not really doing a squat.

And also are Lunges with RDLs on a full body routine good replacement for squats untile i get my knee good to go?

thanks
 
If you are distributing weight properly going parallel is BETTER on your knees.

The lower you go the more you target you glutes, hams, and quads. The only time you are going to put pressure on your knees is if you are doing them wrong.
For example you shouldn't be resting on your calves. All the resistance and support should be in your hams, glutes and some lower back. If your hams and hip flexors are not strong enough to support you in proper form then you need to regress your weight until your form is right. I have had to take someone from lifting 210 in poor form to just squatting the bar and progressing because their other muscles were improperly trained for due support. You can also widen your stance some and this will bring a more natural balance causing less chance of a forward lean to the calves.

The squat is not something that you just get, it takes practice and precision. Lunges and Deadlifts are the same way. The form for those are just as delicate in principal. It is better to take a few weeks doing them properly and progressing the weight as needed then injuring yourself and being taken out of the game completely.
 
if you're knees hurt im betting you arent sitting back enough, putting you're knees past you're toes. I recently came off an injury, tore the medial ligament in my knee, just about the only thing that doesnt hurt, is doing squats :p Though, if i put the knee too much over my toes, i feel it.
 
I am actually generally against doing squats to actual parallel as generally this is the position where most force is actually placed on the kneecap so to stop the lift at this point and then try and reverse direction can add a lot of pressure on the knees.
truthfully I would go with at least just below parrallel but prefer more a2g
 
The only time that squatting in any range is problematic for you knees is if you base of support system is not up to par. Tight and weak muscles as well as proper ankle support are the key players here. For example if you have tight hamstrings this is going to produce increased pressure in your ankles (which if lacking flexibility increases danger) and over recruitment of your quads. That in turn is not going to allow for proper hip flexor activation. What is the result, buckling and leaning forward on your calves and shins to compensate. This has nothing to do with going low, this has to do with tight muscles and improper muscle recruit.

Edit: Point being that going parallel or below will provide the best recruitment in the proper muscles. I agree that lower is better, but I think parallel is better than the "quad squat". You are just increasing over activation of that area.
 
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Squatting

Just remember that squatting is a back and forth movement at the hips. Not an up and down movement. Focus on keeping your weight on your heels.

Changing the width of your stance will also help. Doing the same exact thing all the time will cause overuse in that range of motion.

Also try sitting back to a box. This will keep you thinking about reaching back instead of sitting down as well as break up the eccentric and concentric muscle action. That will keep stress off of the knees as well.

You will probably hear many different opinions on the squat. Here is what I have found in 18 years of lifting.

1) Squatting is always good, people who say it is not a good exercise usually have very little understanding of how the lift works. Learn biomechanics as well as what happens at different joint angles.

2) 15 years ago I had major re-constructive surgery on a knee. Since then squatting has done nothing but keep me knees strong and healthy. Even when I was squatting very serous weight.

3) Learn to squat from people who are great squatters.

4) People who squat a small amount of weight always think squatting is not a good exercise. For some reason weak people have a hard time understanding and learning about the squat. :D

Just some observations that I have had.
 
good information guys!

I think sometimes i tend to lean forward and my back is not straight and sometimes my back hurts but nothing serious there. So thats probably why my knee is going past my toes. I dont think i have any muscle weaknesses but i am pretty sure that my quads are stronger then Hams because i am a soccer player and we really use our quads more.

Hmm so when i squat and start getting warmed up my kneed never hurts untile the next day or at the end of my workout, is this causing more damage or is it ok?
 
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