Is Squatting Bad for Your Knees?
When it comes to fitness and exercise, few movements have received as much unwarranted scrutiny as the squat. The belief that squatting is bad for your knees has persisted for years, causing unnecessary fear and discouragement among many fitness enthusiasts. In this article, we'll explore the misconception surrounding squats and knee health, delve into the science behind joint resilience, and even share a personal story that defies the supposed knee-damaging effects of squats.
The Myth of Knee-Damaging Squats
The myth that squats are detrimental to your knees is deeply ingrained in popular fitness culture. Many people, whether influenced by well-meaning advice or unfounded rumors, have been warned that squatting can lead to knee wear and tear or even injury. However, this belief is largely inaccurate and doesn't align with the scientific understanding of how the human body works.
In fact, in a study by Myers et. al the researchers concluded:
"In our comprehensive review of existing literature on the topic, we found no conclusive evidence to support the notion that squats, when performed with proper technique and under appropriate conditions, lead to further damage or degeneration of knee joints. On the contrary, several studies have shown that squats, when integrated into a well-rounded exercise program, can actually improve knee health by strengthening the muscles around the knee, enhancing joint stability, and promoting proper alignment."
Building Resilience Through Movement
Throughout childhood and adolescence, our joints experience a wide range of motions. From playing tag on the school playground to participating in physical education classes, our knees are exposed to various movements that help build their resilience. However, as we transition into adulthood and the demands of work take over, our knees may become deprived of the diverse movement they once enjoyed.
A Personal Anecdote: Defying the Odds
Let's consider a real-life example that challenges the idea that squats inevitably lead to knee problems. Imagine a baseball catcher who spends over a decade crouched in a squatting position, often for hours during practices and games. This position, in particular, has been the subject of numerous warnings regarding its supposed detrimental effects on the knees.
However, the story of this catcher, who is now heading into their 30s without ever having suffered a knee injury, progressive knee disease, or persistent pain, defies the conventional wisdom. What's even more remarkable is that this individual didn't use "knee savers" or other specialized equipment designed to alleviate knee stress during squatting (the use of aides and joint savers will have to wait for another rant!)
I failed to mention that it's a personal anecdote because this example is about me — I’m the catcher! If you still have doubts, here is a short clip of what my knees can still do.
The Key: Safe and Effective Programming
It's important to emphasize that if you currently experience knee pain or have a history of knee issues, incorporating squats into your exercise routine should be done with care and proper programming. Respecting your body's limitations and gradually increasing the intensity and load of squats can help you build strength and resilience without risking injury.
Additionally, proper squatting technique, including maintaining good form and using appropriate equipment when necessary, can significantly reduce the strain on your knees. Consulting with a highly skilled physical therapist will provide valuable guidance on how to safely incorporate squats into your fitness regimen.
Let's keep challenging the status quo.