I remember the first workout video I ever tried. It was Denise Austin Buns Of Steel on VHS. I wanted to lose weight and I didn't know where to start. After watching one of Denise Austin’s infomercials I was sure I could look amazing if I just did her videos.
I remember being so excited when I finally got the video in the mail. I popped the VHS in my player. The first few exercises were easy, until it was time to squat. She suggests using a chair so you could pretend to sit down then stand up just before sitting.
I distinctly remember being so confused and overwhelmed on how to follow all her directions on how to do the squat correctly.
How can I sit back and not have knees pass my toe? How far back should I sit back in the chair?
How do I not sit all the way down?
I felt so awkward and my mind was racing the whole time and oh how they hurt my knees.
Thankfully the squats were only one exercise… but then there were lunges...so by the end of this workout my knees and ego were very hurt. After a few tries that video sat on the shelf until VHS went out of style. I was just too confused and anxious about how to squat without pain.
It was years before I could squat without pain.
After hearing all that you might be wondering;
Why should you even try to stop knee pain while squatting? If it hurts don’t do it right?
Well squats are a foundational move for so many daily activities. Squats help you clean, pick up things, carry things without hurting your back, hips or knees. Not to mention, being able to squat properly without pain helps you run, bike, walk etc without limitation or risk of injuries.
Since squatting requires multiple parts of your body to work together it's hard to say specifically what's happening to any one person to cause pain without seeing them. However, I can give you a few tips to help your knee pain today.
3 Tips To Stop Knee Pain While Squatting
Stretch before you squat: By stretching the front and back of your legs before you squat (or start your day) you're helping your body get ready for the activity by loosening your legs.
Ice after: After your workouts (or at the end of the day) you can ice for 10 minute which will eliminate any inflammation that may have accumulated during your workout.
See a PT: It took a physical therapist looking at how I was squatting to help me break down where I was going wrong. They help me feel what a proper squat feels like so that I could progress my workouts without being watched. I was shown what to stretch, what to strengthen to stop the pain and improve my overall function. And this is what I can do for you.
Being able to squat correctly helped me with so many different activities. Running, weight lifting , chasing my kids, and working without limitation.
If you would like more tips on how to stop knee pain while you squat go to this link for my EBOOK “10 Tips And Tricks To Stop Knee Pain From Derailing Your Fitness Goals! (No Brace, Medication, or Surgery required)”
If you would like to talk to a physical therapist about how a specialized program can help you overcome knee pain while squatting click this link.
WE HELP ACTIVE ADULTS OVERCOME THEIR ACHES AND PAINS TO GET THEM BACK TO THEIR FAVORITE ACTIVITIES WITHOUT MEDICATION, INJECTIONS OR SURGERIES.
Dr. Molly McDonald