"Squats hurt my knees!"
Hmm, probably not. Most of the time your knees hurt because you are sitting like a dummy. But what happens if you have a faultless technique and still hurt things? In most cases, a squat can hurt your knees in two ways:
- Lateral knee pain, either on the inside or outside of your knee. This is often affected by hip stability and buttock strength, which does not give way to the knee.
- Pain in the front knee. If you have this type of pain, you'll be a little relieved by the movement of the hip and glute activation exercises. Later, however, they will return with a vengeance. If your buttocks muscles can not solve the problem, what will it do?
It's not about more mobility. Instead, you have to get stronger in the right places. And the right place is the thigh muscles.
Hit the Hams First
Even if you have strong thigh muscles from the deadlift, your knees will not feel better. Since the hamstring crosses two joints, hip and knee, you can train the hip extension portion of your hamstring (by deadlifting) without strengthening the knee flexors.
This means that your quads (knee extensors) will become much stronger than your thigh muscles (knee flexors). This muscle imbalance can lead to pain around the kneecap. How can we fix this? With this exercise:
Set hamstring curls with ligament
Seated hamstring curls eliminate the use of hip extensors in the thigh muscles and isolate knee flexion.
Perform 3-4 sets of 20-25 reps before stool. Pull your heel to the butt and squeeze the thigh muscles.
You develop strong knee flexors that can balance your strong quads and eliminate the knee pain you feel during squats.
How to repair the knee problems in the front knee area
5 alternatives to a painful squat