Does Squatting Destroy Your Knees⁉️
Do squats damage your joints? Squatting movements can be adapted and modified for almost every level of strength and mobility. Done correctly even heavier loaded squat movements do not damage knees and can be an excellent part of a joint health program.
As we age, we should all be squatting MORE (not less). Skeletal muscle mass and strength often decrease with age and is related to decreased independent living, quality of life, and life prognosis. Resistance exercise for older individuals is considered an ideal intervention for improving and controlling the decline of skeletal muscle mass, strength, and physical dysfunction. Many studies indicate that chronic resistance training increases muscle quantity and improves muscle strength, thereby improving physical function in older adults.
Weight-bearing squats can easily be performed as part of home-based resistance exercise for thigh muscles—muscles necessary for walking, ascending and descending stairs, and rising from chairs. Home-based weight-bearing squat exercises are easy to understand, safe, and inexpensive. When performing a weight-bearing quarter squat that flexes the knee joint at a 45° angle from the standing position (0°), the muscle activity of the vastus lateralis (VL) and rectus femoris (RF) in older adults is typically less than 50% of the maximum voluntary contraction. Interestingly, these muscle activities in older adults were approximately 3X higher than those in young adults, suggesting that squat training is relatively stressful for older adults even when performed in the same training with young adults. Previous studies have shown that home-based resistance training, including squat training, significantly increases thigh muscle strength and quantity in older adults. For instance, Yoshiko et al found that 10 wks of weight-bearing training, including squats, improved physical function and increased muscle thickness (MT). Based on its proven benefits, weight-bearing squat training is a recommended exercise for older individuals.
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Opinions expressed are solely my own and do not express the views or opinions of my employer. Information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis and/or treatment. All content [images, digital graphics, text, and other information] contained in this video is for general information purposes only and does not replace or substitute for a consultation with a qualified physician or health professional.
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