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HEARTPROCLAIMS SparkPoints: (18,056)
Fitness Minutes: (6,386)
Posts: 397
3/6/14 6:53 P

I like to keep my toes slightly turned out and widen my stance.

But like other replies mentioned, if it's painful, don't do it.

One of my fitness instructors told me to imagine "tipping" my hips back, lower back slightly arched, and then squat down. I noticed less pressure on my knees that way.

SUSAN727 Posts: 1,880
3/6/14 12:22 P

Everyone is providing good information on squats. I'm glad I stopped in to read.

LULUBELLE65 SparkPoints: (37,106)
Fitness Minutes: (27,770)
Posts: 1,169
3/6/14 7:01 A

I have reoccurring issues with my IT band, and get pain on the outside of my knee when I try to do squats. See a physical therapist. If you do have some sort of injury or inflammation, ignoring it is going to make your life a lot more difficult (and painful) in the long run.

IMDADOGGIE SparkPoints: (42,022)
Fitness Minutes: (11,767)
Posts: 3,128
3/6/14 1:14 A

Maybe the problem is more about your posture, I have been attending kettle bell classes at a physical therapy office and they are really strict with the posture you have when you squat. They also tell us not to go down as far if you can feel it in your knees. It is not about how far you squat down but how you go down.

ONLINEASLLOU SparkPoints: (73,365)
Fitness Minutes: (57,011)
Posts: 4,787
3/5/14 11:29 P

When I was learning to do squats (in my 50's with some chronic knee problems) ... it helped me to lift my toes off the floor. That forced me to get my weight onto my heels and to use my glutes and hamstrings far more than my quads. That takes a lot of the strain off the knees.

Also, don't try to go low until you can do more shallow ones comfortably. Don't force it. Do what you can do comfortably no and gradually build up to more challenging ones.

3/5/14 8:58 P

Seeing a physical therapist is a great idea. You should be putting all your weight on your heels when you squat. Sometimes I even think of pointing my toes up a little in my shoe. I would suggest looking for some youtube videos on squat form also. It really is okay for you to have your toes out a little, but not to the side or anything. Think about how a baby will squat when they are learning to walk/stand...they have perfect form and show what our bodies were created to do. There are bands that can go around your legs to help stabilize, also. Hope some of this might help. I have had knee injury before, so I have trained a lot on having correct squat form. Wish you the best of luck!

SPARK_COACH_JEN Posts: 65,584
3/5/14 7:50 P

It's hard to speculate about what might be happening without actually being able to see you squat. But you could have some kind of muscular imbalance that's contributing to the problem. I agree with the previous poster who said that you shouldn't try to do something that causes pain. You might consider a visit to a physical therapist who can evaluate what's going on and see if there are any exercises they can give you to correct the problem.

Coach Jen

LADYREDCOMET SparkPoints: (104,307)
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Posts: 2,265
3/5/14 4:55 P

You might want to start by looking into getting some new shoes, if that's an option for you. I always found squats very uncomfortable and unpleasant until I was fitted for some cross-training shoes at a specialty shoe store. They were expensive, but so worth it! After that, the proper form seemed to come much more naturally, and I no longer had issues with discomfort in my knees.

You'll also want to watch your range of motion. You only really want to squat down as low as you can without falling over or feeling pain, which may not be anywhere near all the way down, and remember to use your core muscles to help stabilize you (and keep your weight properly centered) while you're doing the squat.

MOTIVATED@LAST Posts: 15,443
3/5/14 4:47 P

There are others here that are more knowledgeable than me about exactly what constitutes good form for squats.

But i do know that if something is causing you pain, don't do it. Don't force yourself into toe-forward squats. Lunges might be an alternative that works the same muscle group.


JWILLIS40 Posts: 684
3/5/14 12:45 P

What am I doing wrong or could it just be me?

When I do these with my toes pointed straight ahead it hurts on the outside of my knees. If I do them with my toes pointed out I have no pain. I have never been able to squat down and put my rear near my ankles I fall over. I am being careful to not let my knees go past my toes and to bend in the hips not the back. I have also noticed that when ever I stand with my toes pointed forward my weight is not on my heels it is on my toes and ball of the feet.

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