A squat is one of the most complex exercises you can find yourself doing irrespective of the fact you hit the gym or not. From doing actual squats to picking an object under the table or playing sports, like kabaddi. Despite the fact, one must feel discomfort and have knee pain issues while performing these movements.
However, if not serious knee pain causes and symptoms can be cured easily through diet, exercises, workout plans. Let us help you with the queries regarding knee pain causes and symptoms while squatting, in the article below.
Tip- Fried and processed food that comes in packaging, ketchup, sugar, and refined carbs, salt and
preservatives, corn oil can increase the pain making it worse. One should avoid these sources as they are one of the major causes of knee pain.
Exercises to improve the causes and symptoms of knee pain while squatting
Plan (for knee pain while squatting)
Week 1: In the first week of training, you will feel slight knee pain while squatting but you should focus
more upon warm-up sets following the above-mentioned exercises. Each exercise should be trained in
3-4 sets with 10-20 reps before hitting the actual workout. For lower body exercises, you aim should be to train 3-4 sets for 12-15 reps. Squats should be avoided or trained with minimal weight for like 2-3 sets for 8-10 reps.
Week 2: Warm-up sets should remain the same for the second week. Progressive weights should be
added to squats. The sets should also increase and range between 3-4 for 8-10 reps. Progressive training for the upper and lower body should be done parallel note.
Week 4: In the fourth week of training, a mild warm-up is necessary before heavy weight training for
prevention from any injury. This week you can perform circuit training or continue with supersets. A
healthy diet is required during this plan rich in good fats, carbohydrates, and protein for best results.
You will see a significant improvement in the causes and symptoms of knee pain.
Frequently asked questions
Firstly, you should do the movement without any weights as warm-up sets and then gradually increase the weight.
● Place your feet slightly wider than your hips with the toes slightly pointing outward.
● Look straight with a barbell with a lower bar or higher bar position as per your convenience.
● Your knees should stay behind the toes, look forward with the chest up.
● Perform a movement where you sit back as if you were in a chair.
● Repeat the movement several times.