Experiencing back of knee pain after squats? Well, you’re not alone–they are many others who are experiencing the same pain while or after kneeling or bending the knees repeatedly. So what is the cause of the pain? Although athletes are the ones who are most susceptible to this form of pain, bodybuilders are equally at risk. In fact, anyone who is actively involved any form of activities that involve placing a lot of pressure on the knee should learn how to take good care of their knees before it is too late…
Believe it or not, most of the time, the cause of the pain is bad posture. Maintaining the proper posture is very important, especially when you’re doing deep squatting (squats that go past 90 degrees or parallel). If you continue to squat without regards to proper posture, you can cause serious damage and tear to the meniscus. Most people squat incorrectly by having their toes pointing forward too much. Depending on your level flexibility, you want to adjust the position of your toes accordingly.
To help you reduce the chances of experiencing pain below the knee cap while or after doing squats, try the following tips.
Take it slowly: Take time to experience each squat; don’t just rush through the exercise for the sake of doing it. When you descent too quickly, the likelihood of you injuring your knee is higher. Be patient and your knee will thank you.
Maintain good posture: Pay attention to your posture while squatting; make sure that your knees are aligned with the direction of your toes. When your knees are misaligned, you will cause undue stress on your knees, which will then result in unnecessary injury on your joints and ligaments. A good rule of thumb is to make sure that your knees follow your toes. To make it easier for you to do that, try having your toes slightly pointed out while doing squats. If you’re plan to squat with weights, spent some time and develop your balance first.
Wear the appropriate footwear: Since you will be using your knees repeatedly to do the exercises, you want to make sure that you’re not wearing the wrong type of shoes that will cause you knee and back pain.