Hi friends,

As a physical therapist, I frequently recommend squats to improve lower body strength and athletic performance. Yet many patients express concern, asking: "Aren't deep squats bad for my knees?”

This hesitation overlooks that squatting is a fundamental movement pattern we use daily. Standing up from a chair requires the same basic mechanics as a formal squat. Maintaining this strength throughout life is essential for independence.

The fears typically expressed—developing osteoarthritis or damaging knee structures—aren't supported by current clinical evidence. The research consistently shows that deep squats alone do not correlate with knee damage.

Problems arise primarily from poor technique and training errors (such as adding weight too quickly or not allowing sufficient recovery time).

If you squat with improper form and add weight too rapidly, tissues will begin to break down, potentially causing knee pain.

However, when performed correctly, squatting actually strengthens the entire knee joint complex.

With proper technique, appropriate progression, and adequate recovery time, the menisci, cartilage, ligaments, and bones of the knee adapt and become more resilient.

For patients with specific conditions like meniscus tears, I do recommend a modified approach.

Since the deepest position creates maximum compressive forces on the meniscus, I advise these patients to squat only to the depth where pain begins to emerge. They can work within this pain-free range to build strength and gradually increase depth as symptoms improve.

When working with patients new to squatting, I start with simple bodyweight squats to master form. As they develop better mobility and control, we gradually increase depth.

Only after establishing proper movement patterns do we consider adding external resistance, progressing load gradually to allow the tissues time to adapt.

Squatting is a foundation movement that everyone should know how to do properly. If you don’t know where to start, reach out to a physical therapist or strength coach to master the fundamentals.

Until next week,

Kevin

✍️ Quote I’m reflecting upon

“The most important decision you make is to be in a good mood.”

—Voltaire