Fitness Myth #2: Squatting Is Bad for Your Knees

Exercise Myth #2:

Squatting is bad for your knees. 

The ability to perform a full depth squat is engrained in us as babies. If you ever see a child that has just learned to walk and then drop something what do they do?  Do they just forget it. It’s lost now and belongs to the floor? Nope, they perfectly sit their hips back and go straight down to the object in a beautiful squat.  Feet balanced, knees tracking right over the toes, grab the object and go about their day.  Over time, if we don’t use this movement pattern our bodies have issue performing it - use it or lose it. Squatting is not inherently bad for the knees - lack of range of motion, poor form, previous injuries, or overuse can all be potentially harmful BUT in most cases squatting is actually GOOD for the knees. Building stability & strength in/around the knee is a very important part of maintaining functionality, getting strong, and so much more in life.

Why should we squat?

Well mostly so we can become good at sitting & standing - to be to move as easily as those babies.  If we work beyond the range of motion for what we typically need in daily life we have a little bit of strength outside of that range of motion, which in turn can help with injury prevention and also help be functional humans.  Being strong and able to move pain free is a right that we all have.

Where would we start?

Here are some ways we can start gaining range of motion in our squat. Wall sit or a static hold at 90 degrees can get you started with stability at that 90 degrees.  It is fine to start higher and slowly get lower and lower trying to achieve a 2 minute hold at the 90 degrees. Also mixing in some assisted or counter balance squatting with a 4 second lowering to your bottom position can be helpful for gaining strength and endurance throughout that range of motion with a bonus of increasing flexibility.  Try using a railing or door frame to help you achieve this. Another option is to try and sit to a chair. Do that for 15-30 repetitions, making the chair lower and lower over time. 

What’s the point?

You don’t need to be able to get your cheeks to sneaks to live a healthy life; but being able to use the restroom and not need rails to help you up, or sink into your favorite chair and be able to get back out again is functional. Or bust some sick dance moves, play sports or any other activity that could involve a squat! We can work towards bring able to live without limitations & help prevent injury along the way.  Just remember even babies fall on their face when they are learning to squat and move better, it’s okay if you do too :)