Hi, I'm Dr. Molly with Your Goals Physical Therapy.
Are you trying to get back into fitness and for whatever reason, your knees are killing you every time you try to do a squat and it's completely derailing your fitness goals. I mean, what Aerus class can you do without squatting? What fitness program in general, like any weight lifting, all requires you to be able to squat. How do you progress in your fitness if your knees bother you? For many people, if you're looking through the internet, You're probably like “this is my last leg.
If my knees are just not gonna tolerate squatting, I'm just gonna give up doing this fitness thing, because it's just not worth the knee pain.”
Well, before you give up, let's talk about a few things.
There are lots of reasons that your knees could hurt while you're squatting, but it is very important to get to the end of that because squats are the foundation for everything. Even if you're not squatting with weight every day we squat. Every time we stand up and sit down from a chair, get in and out of our cars. Some people who have pain squatting at the beginning will have knee pain, even when they're walking later on in life. Being able to squat correctly and without pain is vital to every aspect of life.
So I really don't want you to give up. There is always a solution. I have not yet worked with a client and not gotten them at the very least, much less pain. For most people we eliminate all knee pain while they're squatting, being able to do that is vital. It makes everything else easier. Right? And it gives you a little bit more hope.
So that's why I'm doing this video, because I want you to at least get some improvement, so that you can believe that it is possible to squat without knee pain.
So let's talk about a few things. Between form, flexibility and strength, those are like the big things that can cause pain while you're squatting. And those are things that depending on your fitness level and how much you wanna dig around, you could probably do through internet searches.
So correct form for squats.
That is when you're going back, your hips go back first and then your knees bend. So it's not knee bend and then your hips go. The other thing you wanna pay attention to is that your knees are tracking over your feet, but not past your toes. So if you can get your hips to hinge first, and then your knees bend and then your knees stay over your feet and your knees are just before your toes. That for a lot of people is like magic. Just that little bit, doesn't matter how deep you start, because if you can follow those, eventually your strength will bring you back down.
So there's no reason to decide. “Well, I'm supposed to get parallel” and force yourself to get parallel. If you can get that patterning where your hips hinge and your knee state in line with your feet, like over your feet. Then everything else works its way out.
If you're having knee pain, because you're trying to go deeper than maybe you have the strength for, then just go with the depth that you have without knee pain and progress from there.
So if you have the form down, but you're still having pain and you really haven't been able to progress in your depth. Then I would check out your hip flexibility or your hip, knee and ankle flexibility. Some people have knee pain because of calf tightness and some people have knee pain because of hip tightness. If you can do stretches that balance out the front and back muscles in their stiffness, that can be the cure for knee pain. The last thing that is easy enough to do at home is strengthening. And if you're at a gym, there are lots of ways to strengthen every muscle from your ankles to your knees, to your hips without doing squats.
So maybe you need to start at doing other things and then implement squats a little bit later. Try strengthening your legs without squats for a couple weeks. Go back to squats, see if the pain has resolved itself. Because sometimes there's just some little imbalance somewhere and by doing an overall strengthening program and just eliminating that one exercise for a short period of time, you can fill in the gaps of that imbalance and get back to squatting correctly.
So those are the tips that I think you can do easily at home. If you have been dealing with this and you have tried everything, you have stretched everything. You have strengthened everything that you can think of and for whatever reason you can't squat. That is really putting a hamper on what you're trying to do. I think squats are amazing.
I think if you have pain squatting, you should definitely have that looked at. Then I would find a movement professional, like myself, that can help you look at how you're moving and how all these muscles. Because doing a squat uses every muscle of your body from your cervical spine or your neck all the way down to your ankles. There can be lots of reasons why you're having knee pain while you're squatting, because everything in your body is a part of that squat.
I mean I could go through hundreds of reasons why some people have pain, but it gets very tedious because there can be so many reasons. And so having somebody who is a professional look at you and be able to figure out what exactly is happening when you do the squat can be the fastest and most efficient way to resolve that issue and get you back onto your fitness journey with less money, less irritation and better results. And everybody's in this different place, right?
Because we're all looking for information. If you could do it on your own, why not do it on your own? So I have put together ways to resolve knee pain while you're working out. I put my best tips for people. And I made that into an electronic book that I have available and I will leave the link for that.
And if you're not quite sure that you're ready to dive into meeting a medical professional and going through the whole hassle of having a full evaluation, you just really want to get a taste of whether or not they can help you. Whether or not you're going down the right path. Maybe you really do think that you might need to have surgery. Instead of going through the hassle of going in for an evaluation and then being told, no you really just need surgery. I offer discovery visits.
And discovery visits are little 20 minute conversations where you get to ask me questions. We get to meet. We make sure that what I can offer will actually help you achieve the goals that you're trying to achieve. It's a hundred percent free because I know life is crazy and why sign up for something that's not even gonna help you. It's not fun for me as a practitioner and it's not fun for you. So let's just meet, we'll talk for a little bit, make sure I'm the right fit for you. I hope you're having a wonderful day, Bye
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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