The squat is one of the most misunderstood exercises for the knee. While some sports doctors believe squat exercises involving weights can cause problems for the knees, when those exercises are performed correctly they build strength in the knees and help an injured knee recover more quickly, according to William J. Kraemer and Steven J. Fleck, the authors of "Strength Training for Young Athletes."
Function
When performing the barbell squat, it is important to have your weight centered between the front of the foot and the heel. If you are not balanced in this manner, you will fall over as the force of gravity takes over. When performed correctly, your knees and hips will move away from your feet. This will build strength in your knees.
Knee Position
One key to avoiding injury while performing squats is the positioning of your knees. According to a 1996 report entitled "Biomechanics; A Qualitative Approach for Studying Human Movement" by Katharine Kreighbaum, you have to keep your knees shoulder-width apart when doing squats and other lifts. If your legs are touching, you greatly increase your chances for suffering an injury by putting too much pressure on your knees.
Benefits
The squat is one of the best exercises you can do to build power in your lower legs, knees, upper legs and hips. Make sure your feet are relatively straight. Lifters who angle their feet either outward or inward are putting themselves at risk for significant injury. If you keep your feet straight, however, you will get the maximum benefit from the exercise.
Prevention/Solution
Doing squats is especially effective for athletes who want to reduce the chance of injury within competition. For example, football players put themselves at risk to serious knee injuries every time they go out on the field. However, doing squats in a steady progression will build strength in the knees, even if the knees have been previously injured. That added strength will allow the knee to withstand missteps and painful collisions more than those who do not do strength-building squats.
Warning
Overlifting and performing squats too quickly can be devastating to the knee. You must work with a strength coach and a trainer when you are rehabbing your knee to make sure you are lifting the correct amount of weight and doing it in the proper manner when doing squats. Lifting too often also puts your knee at risk.
References
- "Strength Training For Young Athletes"; William J. Kraemer and Steven J. Fleck; 2004
- ExRx.net: Squat Analysis
- PP-Online: Squat
