Why Does it Hurt When you Squat and How Can You Fix It?

Does squatting feel uncomfortable or painful? There might be several reasons. Read what our ace certified trainers have to say about it.

Squatting is an extremely beneficial exercise that helps you build a strong foundation for cardio as well as other workouts. It works by targeting the glutes and quadriceps to strengthen the lower part of your body.

Adding squats to your workout routine is beneficial in boosting your performance, and also increasing your stamina and decreasing your risk of injury.

Today, our expert ace-certified trainers will discuss some problems that might be causing you pain during squats.

Insufficient Ankle Mobility

All the joints in the body help support our movements. However, insufficient mobility in any of these joints can negatively impact our movement.

If you’re experiencing poor ankle mobility, it might be because of a general lack of flexibility in the muscles of your lower legs or calves. It can also be caused by a previous injury or an issue in the joints.

Unfortunately, our brain often compensates for the lack of mobility by straining the joint, which can worsen the problem.

However, you can improve your ankle mobility by ensuring you stretch your body before each set. You can also consult a physical therapist if you’re having trouble with your ankle mobility.

Weak Glute Muscles

Glute muscles are the fleshy muscles located in the buttocks. They span from the back part of your hipbone down to the top of your femur (thighbone). These usually include the gluteus maximus, gluteus medius, and gluteus minimus. The glute muscles are responsible for keeping the body upright and supporting it during walking, running, or even standing.

Since these muscles stabilize our posture, weak glutes can negatively impact your position during squats. For example, it can cause your knees to turn inward when you squat.

If that’s the case, it’s better that you do other exercises first to train your glutes. We recommend hip thrusts and heel slides. This will help strengthen the muscles without endangering your knees.

Position Problems

If squatting hurts, there might be some problems in your position. For example, it's vital that you don't squat on the balls of your feet and keep your heels on the floor at all times.

If you think your position is wrong, try box squatting for a while. If that doesn’t help, we recommend consulting a physical therapist.

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