To Squat or Not to Squat

To Squat or Not to Squat

Every once in a while, I’ll get a patient with a history of knee pain who has been advised by someone to not squat. This always takes me by surprise because to squat is natural and functional!Think of these three movements:

•Getting in/out of a chair
•Getting in/out of a car
•Getting on/off a toilet

 

All of these movements require a squat to varying degrees so to avoid squatting is nearly impossible on a daily basis! Squatting (when done correctly) helps keep the load off the spine and lowers risk of injury. This is why I always work on achieving a good squat with my patients who have a history of knee, hip, ankle and back pain.

If you’re not comfortable with squatting or experience pain, here are some variations on a squat to make them easier of harder:

1. Shallow squats holding on to a counter

2. Chair squats using the arm rest for support

3. Chair squats without arm rest support

4. Air squats

5. Weighted Squats

Common mistakes with squats:

1. Not sticking the bum out far enough, which causes the knees to go past the toes and the the heels to lift up

2. Not keeping your torso upright and hinging too much at the hips. Always try to keep your shoulders facing forward instead of the ground.

3. Letting your knees turn inwards or “buckle”.

By Spruha Vaishnav, PT