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Posted by u/musclemomma路路Beginner

Do squats really hurt knees or is that just a myth? Need some clarity!

TL;DR: Do squats actually hurt knees or is it just a myth? Looking for advice to avoid soreness.

So I've been lifting for a while now, and every time I do squats, my knees feel super sore afterwards. I've heard a lot about how squats can be bad for your knees, but I've also read some studies saying that's not true.

I came across a 2017 study in the Journal of Orthopaedic & Sports Physical Therapy that showed proper squat form can actually strengthen your knees and prevent injury. They looked at biomechanics and knee loading, finding no significant harm when done right.

But I'm still worried! Are there specific tips or adjustments I should be making to avoid this soreness? Would love to hear if anyone else has struggled with this and what worked for you!

22 comments

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u/depressedlifter路

Honestly, I just squat through the pain. Kidding, of course! If it hurts, just drop the weight or change it up. Leg press is also a solid alternative while you figure out the squats.

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u/recipequeen44路

A common mistake is not warming up properly. Make sure to do dynamic stretches and some light sets before jumping into heavier squats. It's like preparing your body for a dance party, get those muscles ready! Also, stay hydrated and eat well to support recovery.

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u/musclemomma路

I used to have knee pain from squats too! After talking to a coach, I realized my form was off. Focusing on keeping my knees tracking over my toes really helped. Don't be afraid to drop the weight a bit to nail that form!

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u/macrocounter98路

Squats are all about form. If your knees are hurting, you might need to check your stance or depth. Make sure u're not going too low if you can't maintain good form. Tracking your macros won't fix that, but it will help with recovery!

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u/midwest_lifter路

Nailing your squat form is like building a house. If the foundation is weak, everything crumbles. Find a coach if you can, getting that feedback will help tons.

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u/recipequeen44路

I've had some knee pain too, but I also found that foam rolling my quads and IT band helped. Keeping those muscles loose makes a difference. Combine that with proper warm-ups, and you'll be golden.

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u/mostly_lifting路

Skill issue. Just keep practicing your form. If it still hurts after fixing that, it might be time to see a doc. Could be a sign of something else, who knows

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u/saltyngl路

Not gonna lie, I used to hate leg day until I learned how to squat right. Now it's my favorite. Just gotta push through that initial awkward phase.

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u/saltyngl路

Bro, I used to think squats were out to get my knees too, but honestly it was just my terrible form. I fixed my depth and now I feel like a superhero. Just don't skip leg day, or you'll end up with those chicken legs.

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u/5k_nerd路

Just remember, your body is unique. What works for one might not work for another. Keep experimenting with form, and don't hesitate to switch things up if you need to

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u/macrocounter98路

Also, consider your footwear! Squishy shoes can mess with your stability. Go for something flat or with a good grip. It might not seem like much, but it can totally change how you feel during squats.

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u/recipequeen44路

Incorporating some single-leg exercises can also help. They force you to stabilize and can help improve your overall knee strength. Plus, they're a great way to work on balance!

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u/midwest_lifter路

A lot of people think squats are bad for the knees, but it usually comes down to technique. I used to avoid squats altogether, but once I learned about hip hinge and bracing, everything changed. Focus on keeping your weight in your heels and core tight!

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u/macrocounter98路

Also, don't skip leg day! There are plenty of exercises that can help strengthen your knees, like lunges or step-ups. Add those into your routine!

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u/depressedlifter路

Why are you even worried about knee pain? Just embrace the grind, man. Squats today, leg day tomorrow, and knees be damned!

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u/midwest_lifter路

Squats can definitely be safe for your knees if you do them right! I used to have knee pain too, but after working on my form and keeping my weight in my heels, things changed. A lot of people think squats are bad because they don't realize how important proper alignment is. Have you tried different squat variations? Front squats or box squats can be a good way to ease into it and see what feels better. Also, strengthening your quads and hamstrings can really help with knee stability. Just don't ignore those leg days! 馃挭

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u/macro_maxxer路

There's definitely a biomechanical reason for knee pain in squats. If your quads are overpowering your glutes, it can create instability. Consider adding in glute activation exercises before squats, like band walks or bridges. This might balance things out

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u/musclemomma路

And don't forget about recovery! I started using ice packs after heavy sessions, and it's helped reduce soreness a ton. It's all about listening to your body.

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u/crossfit_momma路

Honestly, squats are a key part of CrossFit for a reason. They work so many muscles. Just be smart about your technique and don't overdo it. Listen to your body and modify as needed!

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u/5k_nerd路

The study you mentioned is on point. Research shows squats can strengthen ligaments around the knee if performed correctly. Just make sure to listen to your body. If the pain persists, consider modifying your workout or talking to a physical therapist.

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u/midwest_lifter路

I agree with you on the biomechanics aspect. Also, consider incorporating variations like front squats or goblet squats. They can take some pressure off your knees while still providing a great workout.

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u/macro_maxxer路

Based on my experience, if you're feeling pain outside of typical DOMS, don't ignore it. Pain is a signal. Maybe consider checking in with a physical therapist to evaluate your form and knee health.

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