不管有人告诉你什么，蹲实际上都不是原因膝盖疼痛。相反，大多数蹲时膝盖疼痛实际上是由于肌肉失衡或有限的移动性. That's because your joints are affected by the movement in your joints directly above and below them.
After all, your knee joint is located between your hip and ankle joints, so any issues in your feet, ankles, hips and glutes can end up affecting you knees.
也就是说，学习如何从蹲下来缓解膝盖疼痛并不一定是那么棘手。以下是五个形式的调整和移动训练，您可以在下次降低时进行。
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1.用脚抓住
Strong, active feet provide a solid base of support and help properly distribute forces throughout your joints. If you don't know how to actively engage with the ground using your feet, other joints — including your knees — take on excessive load when you squat.
想想您如何用手抓住一个沉重的哑铃：将手指缠绕在手柄上并用力握住。理想情况下，您的脚在蹲下时应该做类似的事情。
专注于用脚趾抓住地面，并考虑用脚将地板从您身上推开。如果您正在努力激活脚，请尝试squatting in your socksso you can better feel your connection with the ground.
Imagine you are straddling a huge crack in the earth. Your job as you squat is to try to spread that crack apart with your feet.
Another thing to watch out for is your heel(s) popping off the floor. The ball of your foot, its outside edge and your heel should all stay in constant contact with the ground while squatting or lunging.
"Keeping the heel 'glued' to the ground can prevent knee pain from squatting," saysMichelle Kania，CSCS，一位经过认证的力量和条件专家，也是有一天更好的培训的所有者。
2.在您的脚踝移动性上工作
如果您的脚踝动作不好，您的膝盖会舒服。贫穷的ankle mobility是最被忽视的障碍之一蹲形式
According to a March 2015 study in the人类动力学杂志，脚踝背屈（抬高脚趾向胫骨）在深处的深度, aka how low you can go. This means if your ankles don't bend very well, you'll have a hard time getting into the bottom of a squat.
You can improve your ankle mobility by including some ankle drills in your暖身. The half-kneeling kettlebell ankle drill below uses the weight of the kettlebell to gently drive your knee forward over your toe. Be sure to keep your heel down on the floor throughout the rep.
卡尼亚说：“紧绷的小腿还可以使膝盖难以超越脚趾，而无需脚跟弹出地面。”
半乳壶腹脚踝钻
- 从半kneel的位置开始，然后将一个膝盖放在垫子上，使其直接在您的臀部下方。您的后脚趾应该弯曲并指向地板。弯曲前膝盖，使其形成90度角。整个练习期间，这只脚应保持平坦。
- 将中型壶铃放在前侧。重量应该足够重，可以将您推向伸展，但不会太重，以至于会导致疼痛或过度腿部疲劳。
- Use the weight of the kettlebell to gently guide your knee out over your toe. Keep the knee in alignment with your toes and do not allow it to travel in toward the middle of your body.
- Go as far as you can while still keeping your front heel glued to the floor. When you reach end range ankle dorsiflexion, return to the starting position.
3. Lead With Your Hips and Knees
One of the biggest mistakes that contributes to knee pain when squatting is starting the exercise from your ankles. When you bend at your ankles first, your knees automatically shoot out over your toes without your hips sh0oting behind as a counterbalance. This causes your knees to absorb nearly the entire load as you squat.
To avoid this problem, begin each rep by moving your hips and knees. Think about squatting both back and down so your hips take on their fair share of the load. This way you'll also be able to use your glutes and core to support yourself throughout the movement.
It might also be helpful to do box squats (see below) to help you understand how far back your hips should go.
盒蹲
- 如果可能的话，选择一个让您蹲下的盒子，以便大腿与地板平行。高个子的人，臀部有限或脚踝移动性的人或那些有活跃的膝盖疼痛的人可能需要使用更高的盒子。
- Start standing in a tall and tight upright position.
- Initiate the movement by reaching your hips back and bending your knees. Think about sitting both back和向下。抓住地板，尝试用脚将其散开。
- 继续下蹲，直到臀部到达盒子为止。
- Finish the movement by driving your feet into the floor to stand up. Keep your chest tall throughout the rep. Don't allow yourself to excessively fold over or lean forward.
4. Strengthen Your Glutes
有时，为了解决膝盖疼痛，您可以跪在臀部和臀部上。您的臀部，主要是您的侧臀部，在稳定膝关节方面发挥了重要作用。因此，那里的任何弱点都可以使事情变得偏离轨道。
But, of course, most lower-body workouts ignore the side glutes (gluteus medius and minimus). Fix that by doing side-to-side exercises like侧乐队步行,clamshells和侧蹲.
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5. Choose a Different Squat Variation
如果您在下蹲时与膝盖疼痛挣扎，请尝试其他下蹲变化（思考：杯状蹲, doublekettlebell squats，杠铃前后下蹲，air squats,sumo squats).
虽然前后的下蹲会给您的四边形和膝盖带来更多压力，但他们还使用了某些人喜欢的非常直立的姿势。同时，后载的蹲在膝盖上承受了一些压力，但要求您在臀部上更多地铰链，然后将膝盖移到脚趾上。
In the end, everyone is a bit different in what works for them. So test out the variations and stick with the ones that feel most comfortable on your knees. Over time, as you build strength and mobility in your legs, you may be able to expand your squat repertoire.
