Does squat exercise hurt the knee joint? What are the common wrong squat movements?

Squat exercise is an exercise that has a very good exercise effect. Everyone believes that squat exercise is very effective for muscle training on the legs. It is recommended to do more squat exercises. However, some people think that squat exercises will cause some damage to the knee joint. So do you think squat exercises hurt the knee joint? Let’s take a look at the fitness knowledge!

　　Do squat exercises damage the knee joint?

　　Squat exercises will cause damage to the knee, which is mainly due to the inconsistent direction of the knee and toes, and the direction of the legs is also different. The knee is twisted, and the left and right directions bring harm to the knee. Usually, the squat movements we are used to are protruding forward and the hip joint does not bend, and some If the ankle joint movement is limited, the heel will be raised. In addition to protruding, the two knees will also buckle inward and squeeze the two legs together, especially in the half-squat movements with weight bearing.

The above movements are prone to knee wear or meniscus wear, and the collateral ligaments on the inner and outer sides of the knee joint will also be strained due to excessive stretching. After this injury to the knee joint, joint expansion or pain will occur, which will affect normal standing, walking or running. As people get older, the muscle strength around the knee joint will naturally decrease, which will aggravate the wear between the patella and meniscus in the joint, and knee joints are more likely to appear in old age. Chronic strain problems of joints.

Common wrong squat movements

1. Forward protrusion squat

Error movements: When squatting, both knees protrude forward, exceed the toes.

　　Hares: This posture increases the burden on the knee (patella), and the femur and shin will oversqueeze the knees.

　　Correct posture: When squatting, bend knees and hips, move backwards, just like sitting on a chair, the knees cannot exceed the toes.

2. Forward protrusion + inward squat

　　Error movements: When squatting, both knees protrude forward, exceed the toes, and at the same time, the knees are buckled inward.

　　Hares: This posture increases The burden of the knee (patella), the femur and tibia will oversqueeze the knee, and at the same time, the pressure on the inner and outer collateral ligaments of the knee joint is also greater.

Correct posture: When squatting, bend the knee, bend the hips, and move the hips backward. Just like sitting in a chair, the knees cannot exceed the toes, and the knee joint is open externally.

The stability and firmness of the knee joint are directly related to the muscle strength around the joint and its coordinated effects. Therefore, by combining the exercise of functional movements in daily life of the knee joint, strengthening the strength exercises and proprioception exercises of the muscle groups around the knee joint are positively meaningful for stabilizing the knee joint and preventing sports injuries.

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