This article in the New York Times has good videos that show you how you can modify your squats to minimize knee pain and allow you to keep working out. It also quotes Chris Powers, DPT, who is among the best PT researchers in the country.
There are many misconceptions about squats.
- First of all, you don’t need to go deep. In fact, I would discourage squats deeper than 90 degrees.
- Second, the old adage to keep your knees over your ankles is unnecessary, and it hurts my knees.
- The “knees over toes” workout encourages the opposite form. Ultimately, I would adjust your form in order to minimize pain in your knees.
- Last of all, if you use weights, hold them in the position that feels best. I like to extend my elbows and hold the weights back, as this reduces the stress on my kneecaps. Holding weights forward may do the opposite, increasing the stress on the patellas and increasing pain.
“It turns out, most people can effectively squat while navigating all sorts of issues, like kneecap pain, arthritis, meniscus tears, ligament and tendon strains and postoperative recovery, said Jarlo Ilano, a physical therapist in Seattle.”
Read the article in The New York Times to learn more: How to Make Squats Easier on Your Knees
The photo is by Benjamin Klaver and available on Unsplash.