Even if we can't gather sunshine, sandy beaches, ocean waves, and cacti right now, nor dash to the shore to watch sea turtles glide through the water or count each wave, summer still brings the ultimate bliss: chilled watermelon with cola, gathering around a small table for grilled skewers, sweating while sipping soda—it's absolutely exhilarating!
But alas, summer also brings the challenge of weight loss...
What exercise can burn off the fat from hotpot, spicy noodles, braised pork, donkey meat buns, Lanzhou noodles, Xinjiang chicken stew, grilled skewers, rich soups, and fried chicken—while effectively building muscle? If you asked ten fitness enthusiasts, at least half would instantly answer: Squats!
That's right—squats!The debate over squats has raged on for ages. Supporters chant "No squats, no booty" and train obsessively, while skeptics eagerly share articles claiming "squats hurt your knees."
So today, Xiao Jiu will deliver a comprehensive professional analysis: "Is squatting suitable if your knees often ache?"
Squats are actually a compound, full-body exercise. When performed correctly, they target the quadriceps, gluteus maximus, and hamstrings, while also engaging the erector spinae, piriformis, adductor magnus, gluteus medius, gluteus minimus, and calf muscles.
While there are over 26 variations of squats, only three are commonly used: the half squat (knee angle ≤45 degrees), parallel squat (knee angle = 90 degrees), and full squat (knee angle >90 degrees).
So, do squats really hurt your knees?
Alright, to better explain this and give everyone a clearer understanding, let's dive into some science first:
The knee joint is highly stable yet structurally complex. It and its associated structures include: the tibia,patella, posterior cruciate ligament (PCL), anterior cruciate ligament (ACL), lateral collateral ligament (LCL), medial collateral ligament (MCL), meniscus, articular cartilage, and femur.
Without consistent exercise training, if leg muscle strength is insufficient and knee ligaments (especially the posterior cruciate ligament, PCL) are not sufficiently developed, suddenly beginning deep squats with a joint angle exceeding 90 degrees can easily cause ligament damage or even tears.Full squats demand greater flexibility in the hip and knee joints while exerting stronger stress on ligaments and cartilage. When knees bend beyond 120 degrees during squats, pressure on the knees increases by over tenfold.
The reason full squats are so popular is that they provide greater knee reinforcement compared to other squat variations, while also increasing gluteus maximus engagement.
However, executing proper squat form is demanding. For the average person, improper technique significantly increases the risk of exercise-related injuries.
Friendly reminder:For sedentary individuals who rarely exercise, if your training goal is simply to improve health, increase joint stability, prevent joint injuries, and delay joint degeneration, it's recommended to start with half squats (less than 45 degrees). Focus on maintaining proper form and avoid rushing the movement to prevent knee injury. Additionally, strengthen the muscles on the front and back of your thighs and the calf muscles. Stronger muscles reduce the pressure on your knees.
Who should avoid deep squats?
It's never too late to start exercising. However, it's crucial to emphasize: if you already have knee issues, performing 20-30 deep squats daily at the gym—especially with added weight—is not recommended.
Knee joint wear can stem from several causes:
The first is patellar issues, known as patellofemoral syndrome or chondromalacia patellae.
Chondromalacia manifests as severe patellar wear. The patella, which should be firm cartilage, becomes brittle due to improper exercise and repetitive squatting. This constant friction eventually softens it, rendering it nonfunctional.
Another possibility is inherent knee issues causing damage even with proper form.
During movement, the body compensates for existing knee damage by shifting stress to other joints—increasing pressure on the hip above and ankle below.
In other words, movements considered correct for healthy individuals may impose additional strain on those with pre-existing knee injuries.
Therefore, before exercising, thoroughly understand your knee joint condition and assess whether your muscle strength is adequate.
If you regularly experience joint pain, swelling, or have been diagnosed with osteoarthritis or patellofemoral pain syndrome, avoid deep squats. Squatting too low may cause immediate soreness or even worsen the condition.
All exercise should be within your capabilities. If movements feel comfortable and effortless, it's beneficial exercise. Gradually challenge yourself with more intense activities later. Conversely, if you experience pain or discomfort, reduce the intensity immediately.
Helpful Tip
Finally, a key point: The notion that "toes shouldn't extend past knees" during squats lacks scientific basis.This is because everyone's tibia (shin bone) length and hip joint mobility differ. Individuals with shorter calves will naturally have knees extend beyond their toes when squatting. Forcing the knees inward excessively requires the torso to lean forward excessively to maintain balance, placing additional stress on the lower back, knees, and ankles, which can lead to wear and tear.