{"id":837,"date":"2018-05-10T09:00:50","date_gmt":"2018-05-10T09:00:50","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=837"},"modified":"2018-09-14T19:24:05","modified_gmt":"2018-09-15T00:24:05","slug":"how-to-do-squats-exercises-for-knee-pain","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/how-to-do-squats-exercises-for-knee-pain\/","title":{"rendered":"How To Do Squats With More Weight | Exercises For Knee Pain"},"content":{"rendered":"<p class=\"p1\">Let&#8217;s say you\u2019re working out and it\u2019s leg day. Odds are, you have to do squats. So you\u2019re trying to figure out how to do squats without feeling any type of knee pain. Here are some exercises for knee pain that might help you out! And it doesn\u2019t matter where the pain is! If it\u2019s back of the knee pain, inside of the knee pain, etc, this will help avoid that altogether!<\/p>\n<div class=\"embed-responsive embed-responsive-16by9 mb-5\">\n<!-- iframe plugin v.6.0 wordpress.org\/plugins\/iframe\/ -->\n<iframe src=\"\/\/youtube.com\/embed\/ZQx7Uo_0l1o\" class=\"embed-responsive-item box-shadow-wide\" width=\"100%\" height=\"500\" scrolling=\"yes\" frameborder=\"0\"><\/iframe>\n<\/div>\n<div><\/div>\n<div><\/div>\n<div>\n<p class=\"p1\"><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\" target=\"_blank\" rel=\"noopener\">If you\u2019re looking for the right way to get in shape, meaning no starvation diets or training routines that leave you dreading the gym, Click Here to take our free body type quiz and learn what\u2019s best for you!<\/a><\/p>\n<h2 class=\"p1\">Exercises for Knee Pain<\/h2>\n<p class=\"p3\"><span class=\"s1\">There\u2019s no doubt that squatting can hurt your joints. Whether that be your low back or your knee, if you\u2019re not doing the squats right, or preparing before-hand, you\u2019re probably experiencing some of that pain first hand. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Luckily, there lots of exercises for knee pain. And today, I\u2019m going to walk you through the simple 5 step process that I love doing. This will help you avoid any knee pain when it comes to squatting!<\/span><\/p>\n<h3 class=\"p5\">The Exercises:<\/h3>\n<p class=\"p5\"><span style=\"color: #000080;\"><strong>1. Warm up your legs first<\/strong><\/span><\/p>\n<p class=\"p5\">By warming up your legs, all that is needed is to simply get on some kind of low impact cardio machine.<\/p>\n<p class=\"p5\">Something that will start getting your leg muscles working. Machines such as the bicycle, stair master, elliptical, or even walking on an incline are great.<\/p>\n<p class=\"p5\">Do one for about 5 minutes and it will drastically improve how loose and flexible your legs feel.<\/p>\n<p class=\"p5\"><span style=\"color: #000080;\"><strong>2. Roll out your leg muscles<\/strong><\/span><\/p>\n<p class=\"p5\">Foam rolling is huge when it comes to any muscle group, but is especially important for legs, seeing as how it\u2019s the largest muscle group in the body and we\u2019re walking around on them all day.<\/p>\n<p class=\"p5\">Foam rolling for 5-10 minutes will help to increase your circulation, increase flexibility\/mobility and prep your muscles for the workout that&#8217;s about to go down.<\/p>\n<p class=\"p5\"><span style=\"color: #000080;\"><strong>3. Open up your hips<\/strong><\/span><\/p>\n<p class=\"p5\">Opening up your hips is especially important for those that are sitting at a desk all day.<\/p>\n<p class=\"p5\">Naturally, as we sit, the muscles in and around our hips are becoming increasingly tighter and less mobile. This is one of the main reasons why people feel they can not go very deep in their squat.<\/p>\n<p class=\"p5\">By doing a couple exercises, such as internal and external hip rotations, the prayer squat and the frog, you can relieve some of the tightness in your hips allowing for a further range of motion and better stimulation of the correct muscle groups.<\/p>\n<p class=\"p5\"><span style=\"color: #000080;\"><strong>4. Pre-stimulate your glutes<\/strong><\/span><\/p>\n<p class=\"p5\">Activating your glute muscle before start any leg workout is one of the most overlooked aspects of leg training. Also, it is one of my favorite exercises for knee pain EVER.<\/p>\n<p class=\"p5\">Typically, people find it much easier to work their quad muscles rather than they hamstrings and glutes. This is due to the fact that they\u2019re not spending any time creating that mind\/muscle connection.<\/p>\n<p class=\"p5\">Grabbing a band and putting it around your knees and doing some side step squats or some hip abductors until you feel a contraction in your booty, can go a long way in preventing knee or back pain with squats because you\u2019ll be using the right muscles to push that weight.<\/p>\n<p class=\"p5\"><span style=\"color: #000080;\"><strong>5. Warm up with light weight<\/strong><\/span><\/p>\n<p class=\"p5\">Warming up with lighter weight than normal takes a lot of patience but can make all the difference in your very first session trying it.<\/p>\n<p class=\"p5\">Doing this will allow your joints to secrete synovial fluid into the joint cavity of your knees. This helps to lubricate the articulating joints and reduce friction while squatting.<\/p>\n<p class=\"p5\">Simply doing two sets of 15 reps with super light weight (maybe even just body weight) can help increase that lubrication and make a huge difference in your legs feel when loading up on weight.<\/p>\n<p>&nbsp;<\/p>\n<p class=\"p5\">So try these easy exercises for knee pain before your next squat session and see if it helps! I grew up a volleyball player. So when it comes to figuring out how to do squats without knee pain, this has been my go-to for years. This helps me avoid knee pain! Let me know your story down below!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Let&#8217;s say you\u2019re working out and it\u2019s leg day. Odds are, you have to do squats. So you\u2019re trying to figure out&#8230;<\/p>\n","protected":false},"author":88,"featured_media":838,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[29,51,34],"tags":[],"yst_prominent_words":[126,696,693,377,688,423,207,203,685,363,173,210,689,686,109,687,162,493,684,129],"class_list":["post-837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-lifestyle","category-leg-workouts","category-stretching"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/05\/Untitled-design-13.png?fit=1000%2C560&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-dv","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/837","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/88"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=837"}],"version-history":[{"count":9,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/837\/revisions"}],"predecessor-version":[{"id":3737,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/837\/revisions\/3737"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/838"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=837"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}