What should young people do if their knees hurt when they squat?

If young people experience knee pain when squatting, it is often caused by knee injury. When an injury occurs, certain methods must be used to relieve the pain. In addition to cold compresses, certain exercise methods can be used to gradually improve the condition. To avoid serious knee conditions, let us now learn about this aspect. What should young people do if their knees hurt when squatting?

What should young people do if their knees hurt when they squat?

1. Sitting with knees extended

Sit upright on a chair, place your feet flat on the ground, then gradually lift your legs, straighten your left and right knees, and maintain the straight leg position for 5-10 seconds, then slowly lower them. Alternate legs and repeat the exercise 10-20 times.

2. Seated Thigh Contraction

Sit upright on a chair, place your feet flat on the ground, then gradually lift your legs and slowly straighten your left and right knees. As you stretch, curl your toes toward your side while squeezing your thigh muscles slightly, and try to hold this position for 15 seconds. Then repeat with the other leg. Practice 10-20 times each time.

3. Static Squat

Stand about 30 cm away from a wall with your feet hip-width apart and your feet pointed in line with your knees. Squat with your back against a wall to shift your center of gravity backward and reduce the stress on your knee joints.

Be careful not to squat too deep. It is best to bend your knees about 30 degrees, and not more than 45 degrees, because squatting at too large an angle will increase the load on the knee joints.

Do each static squat until you feel soreness in your leg muscles. Practice it once in the morning and once in the evening. When elderly people perform static squat exercises, they should pay attention to gradual progress and adapt slowly.

4. Calf push

Sit on a chair, bend your knees, and slightly separate your legs. Place the base of your hands on the inner and outer sides of one knee. Then, use your thumb and other four fingers together to push in a straight line along the inner and outer sides of your calf, pushing as far as your ankle. Alternate between the two legs, repeat the finger push 10-20 times, then switch legs and repeat this movement.