The Dangers of Squats Past 90 Degrees: An Orthopedic Surgeon’s Warning
Don’t Even Think About Tapping That Grass
As an orthopedic surgeon, Dr. Scott Brotherton has seen his fair share of knee injuries. When asked what he would never do, he emphasized, "squats past 90 degrees." Specifically, he’s referring to deep squats, where you lower your hips until your thighs are parallel to the ground, or even lower, to the point where your butt nearly touches the ground.
The Risks of Deep Squats
There are two main types of deep squats: parallel and "a" to grass. While some fitness enthusiasts debate which type is best for building strength and improving mobility, Dr. Brotherton is clear in his warning. "Nothing says patella cartilage injury like ‘a’ to grass," he says.
The Patellofemoral Joint: A Vulnerable Area
The patellofemoral joint is where the kneecap (patella) meets the thighbone (femur) at the front of the knee. When you bend your knees for a deep squat, you can put excessive stress on this joint, particularly if you’re lifting heavy weights or using improper technique. This stress can damage the cartilage that cushions the joint, leading to knee cartilage injuries.
The Consequences of Knee Cartilage Injuries
Knee cartilage injuries are common and can be debilitating. Treatment often involves resting, icing, and elevating the knee, wearing a brace, taking anti-inflammatory medicine, and/or doing physical therapy. In severe cases, surgery may be necessary to stimulate growth of healthy cartilage.
Squats: A Great Exercise with Proper Form
While deep squats are discouraged, squats in general are an excellent way to work multiple muscle groups, including the gluteus maximus, quadriceps, and hamstrings. They can also enhance stability and balance, strengthen the core, burn calories, and improve posture and prevent muscle loss associated with aging. However, it’s essential to perform squats with proper form to avoid injury.
Proper Squat Form: A Must
To squat safely and effectively, follow these guidelines:
- Keep your knees aligned over your toes
- Shift your weight back into your heels
- Rotate your pelvis backward and squeeze your glutes
- Avoid hunching your back, overextending your hips, letting your chest drop down, or using too much weight to start
- Stop if you experience knee pain
Conclusion
While deep squats may be tempting, it’s crucial to prioritize joint health and avoid potentially damaging your patellofemoral joint. By incorporating proper squat form and technique into your workout routine, you can enjoy the many benefits of squats while minimizing the risks.
Frequently Asked Questions
Q: What is the difference between parallel and "a" to grass squats?
A: Parallel squats lower your hips to a point where your thighs are parallel to the ground, while "a" to grass squats lower your hips even further, to the point where your butt nearly touches the ground.
Q: Can squats still be beneficial if done with proper form?
A: Yes, squats can be an excellent exercise for building strength and improving mobility if done with proper form and technique.
Q: What are some common symptoms of knee cartilage injuries?
A: Common symptoms include knee pain, stiffness, swelling, and limited mobility.
Q: Can knee cartilage injuries be treated without surgery?
A: Yes, many knee cartilage injuries can be treated without surgery, using a combination of rest, ice, compression, and elevation, as well as physical therapy and anti-inflammatory medication.
