Squat barbell knee injury barbell squat knee injury?

A friend recently practiced barbell squat, found that after practice recently felt some pain in the knee, do practice barbell squat will hurt the knee? Here we will look at the barbell squat in the end has no effect on the knee joint?

The barbell squat knee force analysis

barbell squat: the deeper the squat, the greater the force on the rear cruciate and patella. The squat is always, the posterior cruciate ligament are subject to posterior shear force, while the anterior cruciate ligament in the knee joint angle 0-60 ° C when subjected to significant anterior shear force, greater than 60 ° C force gradually decreased. The anterior cruciate ligament force peaks when the joint angle reaches 15-30°C. Squatting also brings patellofemoral and tibial stresses to the patella. The posterior cruciate and patellar forces increase with increasing joint angle, except for the ACL, where the forces gradually decrease after the joint angle is greater than 60°C.

Do barbell squats hurt the knee?

Conclusion: Knee joints over the toes tend to hurt the knee, the correct squat position is less harmful. The knee joint exceeds the toe, inevitably causing the knee joint angle to increase, so that the posterior cruciate ligament and patellar force increases. At the same time deep squatting squatting amplitude will also increase the knee angle. If both are present at the same time, producing an additive effect, coupled with overloading the barbell with weight, it is likely to cause injury. Injuries usually occur in the posterior cruciate ligament and the cartilage near the patella.

What's wrong with knee pain when doing barbell squats?

1, too much weight

Knee pain from barbell squats is usually caused by excessive weight bearing on the knee joint and chronic wear and tear that accumulates over time. The meniscus is a cartilaginous structure in the knee joint, and any movement that twists the joint, such as squats and weighted turns, can cause damage to the meniscus, which may require serious orthopedic surgery to treat. So many people will have knee pain after doing barbell squats.

2, incorrect posture

Some fitness buddies, at the beginning of the barbell squat, the movement is not standard, such as: squatting knees over the toes, the upper body is too bent, etc., will cause increased knee force, resulting in the status of knee pain.

Practice barbell how to avoid knee injuries

1, do a good warm-up exercise

Do warm-up activities before practicing barbell, because when quiet, the ligaments are mostly in a relaxed state, the warm-up process can make the ligaments gradually stretch tension, which can to a certain extent avoid injuries during exercise. And warm-up, can stimulate the joint capsule in the secretion of joint fluid, these fluids can reduce the friction of the joint surface, not easy to damage the joint surface.

2、Wear knee pads

Knee wrapped up, or bound with an elastic bandage, can help support the knee area, to a certain extent to avoid knee sprain.

3、Reducing weight-bearing

Too much weight on the knee joint is the main cause of knee pain, so practice barbell squat, if the knee pain, to reduce the weight, and when the knee pressure capacity increases, then slowly increase the weight.

4, to ensure the correct posture practice

When doing the squat, the knee joint should be within the toe, which can largely reduce the knee joint pressure and avoid injury to the knee.

Attachment: the correct action of the barbell squat

1、Preparation posture Practitioners stand with both feet open, you can choose the same width as the shoulders or wide and shoulder stance, head up and straight back; scapular contraction, the bar on the bulging obliques and deltoids, can be padded with sponges, towels and other cushioning; two arms side lift hands to hold the bar to play a stabilizing role. 2、Squat After doing the preparation position, tighten the waist and abdomen, deep inhalation while slowly bending the knees to control the squat, squatting the direction of the knee joint with the direction of the toes, so that the body's center of gravity down to the knee into a 90-degree angle or less than 90-degree angle, about squatting to the thighs parallel to the ground or slightly below the knee. 3、Stay still Squat to the lowest to maintain 1-2 seconds, so that the muscle is stretched after a significant time response, the longer the muscle strength decline. 4、Squat up Then concentrate the strength of the leg and hip muscles, quickly restore to the starting position, preferably after a pause of 2 seconds squat. attention Squatting to try to keep the upper body upright, do not bend forward, otherwise the barbell important are in the neck, to squat a little deeper, about to thighs and calves at 90 degrees is appropriate.