Squats and Knees

Training the legs is sometimes a daunting thing. I’ve seen people balk at the squat rack in powerlifting competitions, but not at the bench press. Even at the local gym, it seems that there is often more of a line at the bench stations than there is at the squat rack. Read that again and take note how I wrote that. At my gym there are two flat free weight bench press areas and one power-tower for squatting. There are also hybrid machines for other benching work, but one leg press machine. It seems that people shy away from training their legs, to a degree.

Here, let’s think about the types of muscle that are getting trained. Whether you are doing squats for power, strength, endurance, or for the sheer squatting joy you will train either Type I or Type II muscle fibers.

Since I am now more of a power athlete, I will begin Type II. Type II muscle fibers are used for power and strength events. As a result, they fatigue more quickly than their type I counterparts. The type II are the fast twitch muscles. The Type II fibers support powerful, quick movements including sprinting, powerlifting, and weightlifting. Weightlifting in this sense is Olympic-style weightlifting which includes snatch and the clean and jerk

Both powerlifting and Olympic lifting are styles in which the lifter is moving the maximum amount of weight from point A to point B. The difference is that in Olympic Weightlifting the liter uses explosive movements to accelerate the weights from one point to another. Meanwhile, the Powerlifter uses brute strength to move the weight from one point to another. Then, there are the hybrid anomalies of the Strongman Competition and the CrossFit Games, both of which are beasts unto themselves. Both require training regimens unique to those fields. Honestly, they look like a world of fun, but not enough of a draw to me to try it out. Maybe next year.

Type I muscle fibers are used in endurance events. Think 12 to 15 repetition sets and swimming for 25 to 30 minutes minimum or running/jogging for 45 minutes to start. These are endurance training events. My endurance competition events were cross country running, 5ks in high school and 10ks in college, and swimming the 400 meter in high school. Again, I was built lean and thin. At 6’2” tall I weighed 135 to 140 pounds. To say I was thin was an understatement. After lifting for several years, I am now 245 pounds. Between age and infantry I’ve lost an inch in height, but that’s my problem.

The chart below will detail the muscle fibers in greater fidelity.

 Muscle Fiber Type Comparison Chart

Characteristic	Slow-Twitch Type I	Fast-Twitch Type IIA	Fast-Twitch Type IIX or IIB
Activities	Marathons, distance running, swimming, cycling, power walking, endurance training	Powerlifting, sprinting, jumping, strength and agility training	Powerlifting, sprinting, jumping, strength and agility training
Muscle Fiber Size	Small	Large	Large
Force Production	Low	High	Very High
Resistance to Fatigue	Slow	Quick	Very Quick
Contraction Speed	Slow	Quick	Very Quick
Mitochondria	High	Medium	Low
Capillaries	High	Medium	Low
Myoglobin	High	Medium	Low
ATPase Level	Low	Medium	High
Oxidative Capacity	High	Medium	Low

https://blog.nasm.org/fitness/fast-twitch-vs-slow-twitch

 This seems like a ton of information to boil down to ask one question. That question being, is squatting deep safe for the knees? Let’s start with where the concept of deep squatting being harmful to the knees came from. Let me first answer the question, no. Deep squats, ass-to-the-grass, ass-to-ankles, or however you want to describe it, squats are not bad for the knees

Now, let’s look at the history of where that myth came from, then we will look at how the anatomy of the knee protects and strengthens itself through squatting.

I am 50 years old and have been squatting on and off, to depth, since I was 23. That is when I really got into lifting weights and started to see the benefits from lifting. My knees are still good. I run and swim and still squat after 27 years of squatting and deadlifting deep. As I always say, talk to your doctor first. If your medical professional has a reason for you to not squat or not lift weights or to do something else before you lift, then follow your doctor’s orders.

Am I built like a fireplug? No, I was an endurance athlete in high school, my first four years in the military, and into college. I weighed no more than 145 until my mid-20s. That was when I finally peaked 180 thanks to deep squats and deadlifts. I say this as illustrative points, that the big compound lifts can add size and strength and not do damage. So, where did deep squats get their bad rap?

According to Dr. Aaron Horschig at Squat University (https//:squatuniversity.com) it all started in the 1950s with Dr. Karl Klein. He was looking into why his football players were coming in with serious knee injuries. This was a worthwhile question that needed answering. Injured players, knees going bad, find a common cause, fix the problem. It all makes sense, in a way. Unfortunately, he used self-made equipment that was inaccurate. It seems that he may have had a preconceived notion about things and found “evidence” to support that notion. His published articles eventually got picked up by mainstream publications including one issue of 1962 Sports Illustrated.

Then, the American Medical Association looked at his results. Eventually, even the Marine Corps took an exercise called the “squat jumper” off their training schedule for recruits and their physical training program (https://squatuniversity.com/2016/01/22/debunking-squat-myths-are-deep-squats-bad-for-the-knees/). By the mid-1960s, others were coming onboard with Dr Klein’s theory, such as Dr John Pulskamp. By the 1970s, full depth squats were all but removed from institutionalized regimens.

Unless you already have injured knees, squatting deep does not injure your knees. Let’s look at the anatomy and stresses throughout the squat. The sheering forces inside the knee are felt by the Anterior Cruciate Ligament (ACL) and the Posterior Cruciate Ligament (PCL). These ligaments limit forward and backward movement of the upper and lower leg bones as well as hold the knee together internally (ibid). The stresses on these ligaments are greatest, according to research, when the knee is flexed up to 20 to 25 degrees (https://barbend.com/deep-squats-bad-for-knees/). This is found at the top of the squat range. If you see someone doing ¼ squats note that this is the range of the greatest stress on the ACL/PCL. The deeper you go after this range, the more support you get from the other muscles and ligaments that surround the knee. At the same time, your hamstrings and quadriceps also balance the push-pull forces experienced in your knees. Thus, supporting the ACL/PCL in their job of limiting the shearing forces on and within the knee.

The meniscus is between the bottom of the femur and the top of the patella. The compressive forces, those that are felt when we stand upright with our legs straight or nearly straight, are cushioned by the meniscus. The only time that the meniscus is under stress is when we stand straight legged under this type of weight stress. Think of it as weight being piled on top of your head. The pressure from it increasing on the crown of your head every few moments. That is the sort of stress that is being applied to the meniscus.

While deep in the squat, at beyond 90 degrees, science has shown the ligaments inside the knee are under decreasing stress. At the bottom, the ACL comes under the least amount of stress at this point. The PCL is under its highest stresses just above parallel. Even these points of stress, the levels are a small percentage of the maximum. It is in the 15% to 20% of maximum range. Well within the safe stress range.

Those scientists who have replicated Dr. Klein’s studies, even using replicated equipment, have been unable to replicate the results Dr. Klein had. What sports scientists have found is that, through training, ligaments and muscles attached to and surrounding the knee have become stronger through proper and consistent training. Even at the 20% of maximum stress range, the ligaments are at a higher performance rating after being consistently trained for a period of time. In short, they tendons are stronger at the point of higher weights than at the beginner times of lower weights. This results in better support to the knee. Furthermore, scientists have been unable to find compression damage from increased forces against the meniscus, as alluded to earlier.

Squat depth for optimal training should be as far below parallel as possible. This will be dictated by each person’s anatomical differences. Think about a baby learning to walk and when they see something on the ground, they are interested in. Pow! That baby squats down, butt to heals, perfectly. That is the form we should strive for. Of course, there may be legitimate reasons which prevent us from getting there, ego is not a legitimate reason. Lower the weight on the bar to lower your body into the proper squat. I have had to do this time and time again, always to my benefit.

If you’re still unsure, find a strength coach or trainer to teach you and help you out as you learn how to squat properly. I have also written another article on how to squat, which you can read here.

 

BIBLIOGRAPHY

https://squatuniversity.com/2016/01/22/debunking-squat-myths-are-deep-squats-bad-for-the-knees/

https://barbend.com/deep-squats-bad-for-knees/

https://www.physio-network.com/is-it-safe-to-squat-deep-what-does-the-evidence-say/

https://themusclephd.com/are-squats-bad-for-your-knees/

 

Knees, We Need 'Em

Knees. We all have them. Some are in better condition than others. There are a multitude of reasons why knees hurt. ACL injury, meniscus tear or strain, ITBS, bursitis, or something else. The point is you are either in pain or you want to not be in pain. Therefore, you are researching what you can do to protect your knees or help them feel better.

This is an incredible joint with an unbelievable range and amount of motion. Such a burden to be

https://just-add-water.biz/12633_

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taken by a relatively small joint. It’s not that any joint has an abundance of muscles covering it for support or protection.

This complex joint is a hinge joint. It only moves along one plane. Looking at the anatomy of the leg, one can easily see and understand how the muscles of the upper and lower leg attach around the knee. Taking a quick look at the image to the left, you can get a clear picture of how the muscles and tendons are connected around this joint.

Both in front and behind the knee, there are several muscle sections that do overlap the joint. This is a structural feature that imbues the knee with its great lateral strength and flexibility. Conversely, the this joint is also left unprotected to the sides and, after a specific range, to the front. The knee is vulnerable to hyperextension. Many runners, martial artists, and football kickers have experienced the embarrassing and painful event of over-extending one’s knee. Like a minor sprain, hyperextensions are easily recovered from with a little time, ice packs, and ibuprofen.

There are several more injuries that are far more damaging and have far more extensive recovery protocols. The therapies for each of the types of injuries and recovery times are better suited for chapters in medical books than articles. What we will do instead is go over how to keep your knees healthy and strong thereby preventing injuries. Prevention being preferable to recovery.

So long as you and your doctor are both clear on what you are doing, there should be no issue with these exercises. This is not a good time, for us middle-age athlete/weekend warriors, to follow our old coaches’ mantras. We are no longer in position to “play through the pain.” This can be catastrophic, my man. Catastrophic. This is easily more debilitating injuries, early onset of degenerative diseases, or both. According to specialists, knee injuries and surgeries are increasing. That includes repair for over-use and under-use of our knees. So, talk with your doctor and work with said medical professional in putting together your knee care plan. Using this piece will give you a starting point.

Warmup

The beginning is always the best place to start. For exercising the beginning is a warmup. Using a stationary bicycle is a solid choice. If you are coming back from an injury or from a physician’s care, follow your doctor’s recommendation. As a general guide, using the bicycle is a safe choice as it will engage all the musculature that supports your knees. The pumping action is also going to cycle synovial fluid, the lubricant that keeps joints slick and moist, through joints at am increased rate. Incidentally, the practice of tai chi chuan is also known to increase the pumping action through the legs, hips, and spine. In this way, the ancient art of tai chi has been proven to reverse joint and related tissue damage.

Form

One of the major contributors to knee injuries in training that I have seen is alignment. Whether you are doing one of the numerous variations of lunges, doing squats, deadlifts, any keg exercise or movement the alignment of your leg joints is paramount. Even without weight doing lunges on one leg when the joints are misaligned can end in severe knee pain.

I mention lunges as several physical therapists use lunges as part of the rehabilitation process after surgery or severe injury. Common mistakes on the side lunge include:

·         Knee past toes

·         Knee direction not aligning with your foot direction

·         Going too fast through the lunge before establishing solid form

These mistakes on the side lunge are a sure way to injure your knees. Pay close attention to:

·         Starting with your feet at shoulder width

·         Stepping with one leg to the side

·         Lowering your body to the desired depth

·         Keeping your hip joint aligned over your ankle

These guidelines and pointers apply to all variations of the lunge. Proper technique in the squat will also fully strengthen and support all the muscles and tendons surrounding the knees. You can read about the squat here.

Machines have come a long way in the decades since they were first introduced into the world of weight training. For combating imbalance between the quadriceps and hamstrings the leg extension and leg curl machines are fantastic. These two machines come with instructions and are easily used. The one caveat that must be mentioned here is joint and cam alignment.

There is a pivot point on the machine, that is the cam. That cam must be as closely aligned to your knee joint as possible. If this alignment is not kept, over time, there will be an increase in the amount of damage from imbalance in your knees.

Finishing out the balance equation involves the calves. These muscles are among the most frequently used in our body. We use them to balance, stand, and walk. This makes training the calves harder to train. There is an upshot to training the calves. Stretching and training calves can be done on any stair step.

Stretches

The stretches here are common and, I will wager, that you already know what they are. You just need to put foot to butt and do the stretches.

As above, where we discussed muscular balance regarding strength, balance in flexibility is no less important.

Quad Stretch – Stand on one foot, reach back, take hold of the other foot, pull up and back, press against the pull with your thigh gently and you should feel the stretch

Hamstring – feet together with your legs straight (NOTE: Do Not lock your knees, rather keep your knees slightly flexed), bend at the hips, reach for your toes, allow gravity to do most of the work

Hamstring – put your heel up on an elevated support, keep your knee slightly flexed, bend at the hip

Calves – stand with the balls of your feet on the edge of a step or a tall block of wood, lower your heels far enough to feel stretching in your calves

For each of the stretches lean into the stretch and hold it for 10 to 15 seconds. Stretch each muscle or muscle group for three sets of 10 to 15 seconds.

Pain

Anyone who has a history with physical movement and exercise knows that exercise will hurt. Whether it hurts that moment or the next day, exercise is going cause discomfort. What I mean by pain is that sense of something being very not-right. That sensation screaming, “Motrin of any military size is NOT going to cut it this time, pal.” That kind of pain tells us we need to go back to square one … back to the doctor.

You know what your body feels like when it is broken or injured. Listen to that sensation. Our knees support our weight. We need them for all we do. One day, carrying a grandchild up the stairs is going to be of paramount importance. Do not trash that.

Stay strong.

Train smart.