Why Do Squats Make My Knees Hurt?

BarbaraCarr1981
BarbaraCarr1981 Posts: 903 Member
in Fitness and Exercise
I just did some squats with 2 10lb dumbs in my hands. My knees were hurting while doing it. Could my form be wrong. I always thought it was just weight on heels and bum out and *kitten* to grass method. no?

Replies

  • Unknown
    Unknown
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  • randomtai
    randomtai Posts: 9,003 Member
    Bad form... My knees used to hurt until I started sticking my butt out and widening my stance.
  • Otterluv
    Otterluv Posts: 9,083 Member
    Hmm, you may want to decrease your weights so that you can focus on form. :flowerforyou:
  • PinkNinjaLaura
    PinkNinjaLaura Posts: 3,202 Member
    In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    http://www.youtube.com/watch?v=2ME8gEN54Ao

    Try this series for form.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    you should always warm up first. warming up helps bring blood and other bodily fluids to the muscles and joints. two dozen jumping jacks is good.

    as far as squats, here is a good link with a video for them. http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-squat

    fyi, your toes do generally go past your toes.
  • _SABOTEUR_
    _SABOTEUR_ Posts: 6,833 Member
    tumblr_m3j5jpMCVo1qbgnp0.gif
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.
    Actually it's alright to let knees go past the toes on squats. If not then the the hips and low back take a higher load. Absolutely true on the collapsing though.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
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  • ninerbuff
    ninerbuff Posts: 49,024 Member
    I've found that Sumo Squats are easy to get started with.
    There's a strict form to them too though. Rarely see anyone do them right as a beginner even though it seems simple.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • phjorg1
    phjorg1 Posts: 642 Member
    In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.
    knees not going past your toes is complete myth.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I agree with the others, if you don't have a pre-existing condition in your knees (that a physiotherapist could help you with), you should work on form first and then progress in weights as you build your strength.
  • pepsquad
    pepsquad Posts: 2
    whoa there yo! go deep to blow your knees. do not go lower then sitting a box. it's called box squat for a reason. point your toes slightly outward and do not end your knees to deeply that they go over your toes. best of luck.
  • Jacqson84
    Jacqson84 Posts: 189 Member
    In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.
    Actually it's alright to let knees go past the toes on squats. If not then the the hips and low back take a higher load. Absolutely true on the collapsing though.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    THIS!
  • EMLiu
    EMLiu Posts: 3
    I was really hoping I would find out how to stop my knees from hurting as well. Even after watching the videos and doing it as seen (at least from my point of view) -they still hurt.
  • Docmahi
    Docmahi Posts: 1,603 Member
    squats are personal - have to find the form that fits you

    I have pre-existing knee damage on my R knee leaving my R leg slightly over pronated - just takes time to get used to your form. Also if its specifically your knee try doing some light leg extensions before hand to warm the joint up - or some walking lunges or the stair climber
  • marioalberto1
    marioalberto1 Posts: 142 Member
    As long as I squat to parallel or below my knees are fine. 1/2 or 2/3 squats make my knees hurt.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    whoa there yo! go deep to blow your knees. do not go lower then sitting a box. it's called box squat for a reason. point your toes slightly outward and do not end your knees to deeply that they go over your toes. best of luck.
    Must not have read above posts about knees over toes. It's fine to do since it's a natural motion. Try climbing stairs without your knees passing your toes.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
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    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    If you have time, then read:


    http://www.dentonisd.org/cms/lib/tx21000245/centricity/Domain/700/Everything_you_need_to_know_about_Squatting.pdf


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    whoa there yo! go deep to blow your knees. do not go lower then sitting a box. it's called box squat for a reason. point your toes slightly outward and do not end your knees to deeply that they go over your toes. best of luck.

    no

    its worse on your knees to not go down far enough.
  • CannotQuitNow
    CannotQuitNow Posts: 4
    When i started squats my knees hurt as well ... i tried to squat with good form but still my knees would hurt so i quit them altogether ... what i did was exercises that strengthen the knees and thighs ... after a few months i was back to squats and my knees never hurt again ... it seemed that my muscles were so weak that they couldn't support my knees ...
    Another tip: read starting strength ... it helped me with good form
  • psychomomxs4
    psychomomxs4 Posts: 400 Member
    If you have time, then read:


    http://www.dentonisd.org/cms/lib/tx21000245/centricity/Domain/700/Everything_you_need_to_know_about_Squatting.pdf


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

    Thanks millions for the info...good article
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    You might want to try doing them without weight, or trying wall or chair squats. If your knees continue to hurt, stop, and see a doctor.
  • Lifelink
    Lifelink Posts: 193 Member
    When i started squats my knees hurt as well ... i tried to squat with good form but still my knees would hurt so i quit them altogether ... what i did was exercises that strengthen the knees and thighs ... after a few months i was back to squats and my knees never hurt again ... it seemed that my muscles were so weak that they couldn't support my knees ...
    Another tip: read starting strength ... it helped me with good form

    This to a tee. Good form with developed beginner strength is what will prevent you from having knee pains during squats. You have to start out slow to develop stronger muscles that support the knee and strengthen the knee itself.

    I'd say ditch the weights for now, work on form, and hit the PT Pyramid method to develop good strength (which actually applies to... everything really imho). You go in sets that multiply from the initial number to rise, peak, and then decline. If you're interested, hit this article here -> http://www.military.com/military-fitness/fitness-test-prep/pt-pyramid

    Example: Right now, I personally start with 5 reps; I go through sets multiplying the reps each x1 x2 x3 x4 x5 x4 x3 x2 x1, and each set is a short rest of 10-15 breaths. Boom! 100 squats in a few minutes. No pain and good gain.

    Worked for me 8 years ago in boot camp and it's working for me now.
  • mistimn
    mistimn Posts: 58 Member
    In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.

    Exactly, your knees should stay in line with your ankles not move forward while you squat...
  • tigersword
    tigersword Posts: 8,059 Member
    In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.

    Exactly, your knees should stay in line with your ankles not move forward while you squat...
    If your knees don't move forward, your back will collapse, due to the center of gravity of the weight. Whether your knees go past your toes or not is purely based on the length of your legs vs the length of your torso. The longer your legs, the further forward your knees will travel.

    Besides, if your knees stay even with your ankles, that would mean your shins are perfectly vertical at the bottom of the squat. Impossible.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    In addition to making sure your knees aren't sticking out past your toes, you also need to make sure your knees aren't collapsing in toward the center during the squat.

    Exactly, your knees should stay in line with your ankles not move forward while you squat...
    Must be squatting on a Smith machine if this is your form. Natural movement for knees IS to move forward on a squat. Not disputed in any kinesiology or biomechanics.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition

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