Are deep squats really harmful to your knees? For years, many have been hesitant to embrace the full range of motion when squatting due to concerns over knee damage. But what if we told you that this popular belief might not hold water, and anyone who wants and needs to do deep squats can do so without fear? Let's dive into the world of squat science and discover the truth.
The fear of deep squats damaging our knees can be traced back to a study conducted on 128 weightlifters during the 1959 Pan American Games. In 1961, Dr. Karl Klein published a paper in which he concluded that deep squats could potentially be worse for your knees due to increased forces and impacts on the knee joint and the anterior cruciate ligament (ACL).
One significant flaw in these early studies is their reliance on short-term observations. Our bodies are not machines; they adapt to stress over time. Just as muscles grow stronger with exercise, our joints and connective tissues can also adapt and become more resilient when subjected to progressive stress.
Despite the limitations of the research, the myth of deep squats being harmful to the knees persisted. Media outlets, including Sports Illustrated, reported on these findings, leading to widespread fear. Some public fitness policies even discouraged deep squatting as a result.
Fortunately, more recent and comprehensive research is shedding light on this issue. Contrary to the long-standing belief, newer studies suggest that full squats can have numerous benefits for overall fitness. These benefits include improved sprinting performance, increased one-repetition maximum (1RM) strength, enhanced jumping ability, and greater muscle growth.
What's even more intriguing is that the literature review suggests that deep squats are not detrimental to our joints. In fact, they may lead to positive adaptations over time, such as stronger ligaments, more resilient cartilage, denser bones, and less pain, like the more exposed part of our bodies ( elbow, knees, heels) develop calluses becoming harder and tougher with time.
A quick point on cartilage nutrition, cartilage is an avascular structure i.e. they don't have a direct blood supply. Hence it relies on diffusion from the surrounding environment for its nutrition, which is enhanced when compression (like a sponge) is applied to the cartilage.
Furthermore, the deep squat is a fundamental movement, particularly significant for individuals in regions such as India. If your daily activities or hobbies, such as sitting on the floor or gardening, necessitate deep squatting, there's no need to avoid it out of concern for knee injuries or damage. However, if you currently experience knee pain, temporarily abstaining from it may be advisable. Instead, consider seeking guidance to gradually work towards regaining your range so you can get back to doing what you enjoy.
In conclusion, our bodies are not mechanical machines destined to wear out. Instead, they are dynamic and adaptable systems that respond positively to reasonable amounts of stress when progressively applied. When it comes to deep squats, think of it as a "wear and repair" process rather than a "wear and tear" one.
So, the next time you contemplate doing a deep squat, remember that the evidence suggests it's not the knee-wrecker it was once believed to be. Embrace the full range of motion, challenge your body, and reap the many benefits that deep squats can offer. Your knees might just thank you for it in the long run!
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