The Low Down on Squatting - Is it bad for your knees?

Very often people ask the simple question…..Is squatting bad for you? Generally what they mean is “Is squatting bad for your knees?” As a physiotherapist treating a wide range of patients with injuries to muscles and joints it is safe to say once done correctly that squatting is not bad for you but indeed can be quite the opposite if done properly. Done properly is the key thing and may surprise you as to what that means.

If you think about it, most of our day is already spent doing some form of squatting. Every time we sit down we are performing a squat. Yes, the depth of the squat may vary depending on the surface that we choose to sit on. The lower the seat the lower the squat. Squatting is one activity that allows us to take our knees through various ranges of motion depending on how low we sit. Bending of the knees helps to bathe the joint in nourishing fluid to help with the health of the cartilage. In fact in certain cultures squatting below the knee crease is a regular part of everyday activity.

So the long and short of it is that body weight squats even to full depth below the knee are fine. The challenge comes when we want to add weight or load the knee. In such a case the muscles around the knee need to be strong enough to deal with the load. Overloading the knee by lifting too heavy too fast can lead to an imbalance in the use of the muscles around the knee if those muscles don’t work together to distribute the load. In such a case then you run the risk of injury.

In addition, if your mechanics of lifting is off this too can lead to injury. Squatting is not just about the knees but has to do with ankle, hip, upper back and shoulder mobility. If part of the chain is not doing what it is supposed to then more pressure is put on the knees during the lift.

If you are not sure if your lifting technique is safe for your knees then reach out to a physiotherapist who also weight trains for assistance with your squat.