9 Tips to prevent knee and back pain while doing heavy squats

heavy squats

People are starting to get health conscious and it is showing in the increasing workout sessions. While it is good if a ruthless workout gets your adrenaline pumping and you enjoy the hard work, overdoing it might be very harmful. Some exercises have the potential to do more damage than good if not done the right way. Squats are among the leaders of such exercises and it takes a lot of caution that you are actually not hurt in the process. Even a minor glitch can result in back pains or damage to the knee. So in this article we will be telling you how you can do the heavy squats and avoid any kind of harmful effect from the workout.

Some things to remember before doing heavy squats

  1. The right shoes:
    fitness accessories
    Your feet are going to do all the hard work of maintaining your body balance. So whatever you do, never compromise of the shoes that you will wear during the exercise. If you want to prevent knee pain or avoid a bad injury while doing heavy squats it is very important that you choose the right shoes. The right shoes need to be of a perfect fit. Too loose or too tight will mean that your feet will be uncomfortable which might lead to a bad niggle. It is also important that your shoes are comfortable because otherwise your mind will be on the shoes and not on the exercise.
  2. Start off slow: Do not try to lift the heaviest of weights at the very beginning. This is a disastrous error made by many beginners. You might feel confident about a heavy weight but it is the spine you are dealing with here. So to prevent back pain, remember to start off with no weights at all. Make sure that the increase in weights is a gradual and slow rising process. The moment you go for a sudden increase in the weights, you are risking a bad injury. Remember ‘Slow and steady wins the race’.
  3. Be hydrated:
    Be hydrated
    This is in fact a lesson for all exercises but for squats and crunches it is all the more effective. If you are not hydrated enough your muscles will get cramped much more easily. This will mean that while doing heavy squats you might have to stop midway because of massive muscle pain. If you want to escape the workout session without getting injured then make sure that you drink plenty of fluids before the exercise is about to begin. In fact make it a general practice so that you are well hydrated at all times.
  4. Eat sufficient protein: If you want to do the heavy squats the right way then the strength of your muscles will play an important role. To solve this problem give the best nutrition to your muscles. Protein for your muscles is like oxygen for your body. Eat the right kind of protein, preferably whey protein and build the strong muscles. If the stability is alright then chances are that you will escape without getting injured while doing the squats.
  5. Take a break on injury:
    Many beginners tend to ignore the fact that their body is not a machine. Even when they have some pain in the back or in the knees they continue with the squats. In this case it might not be the best idea and there is a considerable risk that it will aggravate the injury. If you are looking to prevent knee pain or any other damage to the body then make sure you give yourself the much needed rest. Heal completely before you start again with the heavy squats.
  6. Strengthen the joints: The joints have to be strong enough to withstand the squats you will perform. There are many exercises like the prowler pushes and walking lunges that will help you in the process. Once you have the strong joints to perform squats you will also have significantly decreased the chances of an injury.
  7. Have the right squat form:
    Have the right squat form
    In this regard the box squat can prove to be of significant help. The idea is to get the form right so that the chances of any injuries are kept at a bare minimum. The box should be about 15 inches high. Ideally it should be such that the thighs are below the parallel by the time the hips hit the box. The feet should be stretched wider than your hips for the best of stability in your posture. The toes also need to be angled outward at an angle of around 15 or 30 degrees. If you ensure these while performing the heavy squats we can ensure that the chances of getting injured and hurting your knees or back would be negligible.
  8. Heels must be glued to the ground: While doing squats never be in a hurry. When you are in a hurry there is a tendency of the heels to get off the ground. This increases the risk of an injury in the toes or in the legs. To avoid such unpleasant incidences make sure that your heels are glued to the ground and never off it. In fact try to wear comfortable flat soled shoes to help your cause.
  9. Be attentive:
    Being attentive is going to help you from many injuries but when it comes to heavy squats you must be paying full attention to avoid errors. If you have a trainer, have him oversee the exercise and be attentive for any instructions. A momentary lapse of concentration can mean a bad injury and so the heavy squats are among those exercises that we do not recommend while watching television.

Final words

Squats are an important exercise that you cannot really skip. They help you get strong legs and strengthen hip muscles. Squats also boost your upper body strength. So while you cannot miss out on squats, these tips will help you do it without getting injured. We hope you will employ the knowledge at the earliest and prevent back pain with ease while performing squats.

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