Are your knees giving you grief every time you hit the squat rack? You’re not alone. Knee pain during squats is a common issue that many gym-goers face. But fear not, there are ways to address this discomfort and get back to squatting pain-free. Let’s dive into the top three reasons your knees might be hurting during squats and how to fix them.
Poor Form:
Usually the most common causes of knee pain during your squats is poor form. Incorrect technique puts unnecessary stress on your knees, leading to discomfort and potential injury. Some common form mistakes include:
Allowing your knees to cave inwards (your adductors are overpowering your abductors and glute muscles…work on them)
Leaning too far forward, shifting the weight onto your toes (your lower back extensors needs more work here)
Going too deep into the squat without proper control or driving your knees slightly outwards and a neutral spine (from a strong braced core)
Lack of Mobility:
Limited mobility in the ankles, hips, or even the upper back can also cause knee pain during squats. If you’re unable to achieve proper depth in your squat due to tightness in these areas, your knees may bear the brunt of the movement. To improve mobility, include dynamic stretches and mobility exercises in your warm-up routine. Foam rolling and regular stretching can also help alleviate tightness.
Overuse or Overtraining:
Pushing yourself too hard too quickly or overtraining without proper rest can cause overuse injuries, including knee pain. If you’ve recently increased the intensity or frequency of your squat workouts and are experiencing knee discomfort, it might be a sign that you need to dial it back a bit.
Give your body time to recover between workouts, and don’t be afraid to incorporate rest days into your routine. Cross-training with lower-impact activities like swimming or cycling can also help give your knees a break while still maintaining your fitness level.
Improper Footwear or Surface:
The shoes you wear and the surface you’re squatting on can impact your knee health too. Wearing shoes with inadequate support or squatting on an uneven surface can throw off your balance and alignment, leading to knee pain. Modern day trainers for example often have lifted cushioned heels that can drive you forward more, making it harder to keep the weight on your mid-foot. Invest in a good pair of proper squatting shoes with proper support, or even ones that are flatter and also consider using a stable surface like a gym mat or wooden platform for your squats.
In-App Squat Tip
Still not feeling squats, why not try using the edit > change feature to swap it out for a different squat variation that suits you better?
Goblet squats for example take any spinal compression away from the lift, as well as provide a easier way to squat.
You could even try widening your stance to sumo squats…or opt for a lower impact exercise like reverse lunges.
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