It's a common misconception that squats damage your knees. Research shows that properly performed squats strengthen the muscles that stabilize the knee.
Why Might the Knees Hurt?
- Leaning too far forward (mismatch between the femur and tibia)
- Lifting the heels off the floor (limited dorsiflexion)
- Knees collapsing inward (valgus)
- Tight calves or weak glutes
Correct Squat Form
1. Feet shoulder-width apart or slightly wider; toes turned slightly out
2. Chest up, back neutral
3. As you lower your hips back and down, the knees travel in the direction of the toes
4. The heels stay on the floor; a heel wedge or a weight plate can be used for support
5. The knees may travel slightly past the toes; this is normal and not a problem
Measures to Protect the Knees
- Quadriceps and calf stretches before every session
- Hip mobility work (if your hips are limiting you, tackle that first)
- Groove your form with goblet squats before moving on to loaded squats
Things to Avoid
- Forcing excessive depth before calf tightness has been addressed
- Lifting with the knees caving inward
- Shifting the strain onto your back through compensating spinal movement
Done correctly, the squat is your knees' friend, not their enemy.