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Get Back to Squatting with Stronger Knees: Top 3 Tips for Fixing Your Knees

A woman performs a knee-dominant squat exercise with a barbell in a gym.

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Squats are among the most effective exercises for building lower body strength, power, and endurance. However, if you experience knee pain or discomfort during your squats, it can be frustrating and demotivating. The good news is that knee pain doesn’t have to mean the end of your squatting days. By fixing your knees and regaining your squats, you can continue to build a strong lower body and enjoy the many benefits of squatting. This article will explore the top three tips for fixing your knees and regaining your squats.

Tip #1: Focus on Technique

Poor technique is one of the most common causes of knee pain during squats. The proper squat technique involves keeping your knees in line with your toes, maintaining a neutral spine, and avoiding excessive forward lean. If your knees are collapsing inward or your back is rounding during your squats, you are putting unnecessary stress on your knees, which can lead to pain and injury.

To improve your technique, start with bodyweight squats and focus on perfect form. Use a mirror or record yourself to check that your knees are tracking over your toes and that your spine is in a neutral position. If you struggle to maintain proper form, try using a resistance band or a block under your heels to help you stay balanced.

Once you have mastered proper form with bodyweight squats, gradually add weight and continue to focus on technique. Refrain from sacrificing proper form for heavier weights, which can lead to injury and pain. Remember, squatting is a skill that takes practice and patience to master, so be consistent and persistent with your technique training.

Tip #2: Strengthen Your Muscles

Another common cause of knee pain during squats is weak or imbalanced muscles. The muscles around your knees, such as your quadriceps, hamstrings, and glutes, play a crucial role in squatting. If these muscles are weak or imbalanced, they can put excessive stress on your knees, leading to pain and injury.

To strengthen these muscles, incorporate exercises such as lunges, step-ups, and hamstring curls into your workout routine. Focus on using proper form and gradually increase the weight or resistance as your strength improves. Foam rolling or using a massage ball on your quads, hamstrings, and glutes can help alleviate tightness and improve muscle function.

Remember to include exercises that target your core and upper body, as these muscles also play a role in squatting. A strong core and upper body can help you maintain proper form and prevent compensations leading to knee pain.


Tip #3: Take Care of Your Joints

In addition to improving your technique and strengthening your muscles, taking care of your joints is essential for fixing your knees and regaining your squats. Here are a few tips to keep your joints healthy and pain-free:

  • Wear proper footwear: Make sure you are wearing shoes with good arch support and cushioning. This can help absorb shock and reduce stress on your knees during squats.
  • Warm-up properly: Incorporate mobility exercises into your warm-up routine. Mobility exercises, such as leg swings, knee circles, and hip openers, can help improve your range of motion and prepare your muscles for the demands of squatting.
  • Listen to your body: Don’t push through the pain. Stop and rest if you feel sharp or persistent knee pain during your squats. Pushing through pain can worsen your injury and lead to a longer recovery.
  • Recover properly: After your workout, ensure you care for your joints with proper recovery techniques. This can include stretching, foam rolling, and massage therapy.

Last Words

Fixing your knees and regaining your squats can be challenging, but with the right approach and mindset.

Editor’s note: The content on Base Strength is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Please also see our disclaimers.

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