How to protect the knees in the squat

April 15, 2023

Many people have heard that squatting has a great impact on the knee and can cause bone spurs, but in fact, as long as you master the correct squatting posture, and pay attention to some small details, do squatting is not hurt to the knee. The following is a look at how to do deep squats to ensure that the knee is not injured.

What about the knees?

The long term weighted squat on the knee is a certain injury, especially when doing deep squatting movement is not standardized, squatting knees beyond the toes, which will make the knee joint under greater pressure. The long-term stress effect makes the knee joint ossification hardened, and even produce osteophytes that usually called "bone spurs", will affect the normal structure of the joint capsule, resulting in the practice of deep squatting knee pain phenomenon.

How to protect the knee squat

Do a good warm-up exercise

Do squat before you do 10-15 minutes of warm-up exercises, mainly ankle and knee joints, to enhance the secretion of synovial fluid, reduce knee friction, reduce the probability of sprain during exercise.

Reduce the weight

Do squatting knee injury is mainly caused by excessive pressure on the knee joint, if you blindly increase the weight, it is easy to hurt the knee. Therefore, the usual lack of exercise, or lack of leg strength, it is best to do unarmed squat, and then slowly increase the weight.

Wear knee pads

Knee pads have three roles "braking, insulation, health care", the most important of which is the braking role, wearing knee pads can fix the patella in a relatively stable position to ensure that it does not slide and cause injury.

Standardize squatting posture

When doing deep squatting, in order to prevent knee injuries, pay attention to two points. 1, the knee joint does not exceed the toe, which can reduce the pressure on the knee. 2, squatting at all times to keep the knee joint tight, not too fast, but steady and slow.

The amount of scientific exercise

The amount of exercise is also the cause of knee injury, appropriate squatting is good for health, will not hurt the knee, but more than the amount of long squatting, it is easy to cause chronic wear and tear on the knee.

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