Can squatting knees over the toes seriously damage the knees? What is the right move?

Yes, when squatting, the knee exceeds the toe and it can cause damage to your own knee; The correct way to do this is to keep your knees and toes level, then bend your body slightly, and squat until your thighs and calves are about 90 degrees.

Absolutely. Be sure to pay attention to the basics, keep your feet about shoulder-width apart, keep your back straight, keep your knees and toes in the same direction, and sit back with your hips back.

This is not necessarily, as long as the action specification will not bring damage, you need to pay attention to your waist, pay attention to your center of gravity.

There is this possibility, mainly related to the physical exercise, excessive training, will indeed lead to knee injury, the knee can not be buckled, the feet are shoulder-width apart.

Doing squats with heavy weights and too many times is harmful to the knees. The pressure of the squat is very high, and the cartilage in the knee is elastic, but after extreme compression, the brace structure in the knee will break, like a piece of glass that can only withstand 2 kg, and the glass will soon break if it is pressurized to 10 kg. The small structural cartilage in the knee is destroyed by direct pressure during squats, resulting in injury.

Other words.

1. Warm up properly.

The importance of warm-up is self-evident, and for all strength training, a good warm-up can reduce sports injuries by half. If you want to minimize the strain on your knees, it's clear that one or two quick warm-ups (such as running jump rope or elliptical) aren't enough. A thorough warm-up lubricates the synovial fluid of the knee joint, improves its mobility, and activates your central nervous system for faster reaction times and adequate muscle activation.

Although a full warm-up may seem a bit long, it includes self-fascial relaxation exercises and some dynamic stretching exercises. And some people who are more familiar with this can use empty bar squats to warm up, "the best way to warm up squats is to do squats".

2. Do not "knee valgus".

Many people who practice squats have a small problem with their knees buckled inward, called "knee valgus", which is a common cause of knee pain during squats.

Knee valgus increases the tension in the knee joint and puts a lot of stress on the anterior cruciate ligament (ACL), which can lead to patellofemoral pain syndrome or even ligament tears. The correct method is shown in the figure below.

3. Reduce toe strain.

What is the situation of squats with the use of toes? When we are doing squats (or the rest of the quadriceps training), it is easy to increase the pressure on the knees once the toes are struggling to "grip the ground" and lose the dominance of the femoras.

So, when we are doing squats, try to distribute the weight evenly over the entire foot. This is why many people say that when practicing squats, the knee should not exceed the toe to reduce the risk of injury to the knee.

When squatting, don't push your hips too up, as this will cause more hip flexion and extension, which will put more pressure on your lower back. Therefore, even when doing box squats, try to maintain a neutral position of the torso, do not push forward or bow back, which can greatly reduce the chance of knee and lower back injuries.

4. Relax the iliotibial band.

We know that the iliotibial band has an important role in helping the abduction and rotation of the hip muscles, as well as stabilizing the knee joint.

However, regular running and squatting movements will make the iliotibial band too tense, and then the knee joint will also become tense, so relax.