NEVER let anyone tell you to stop squating

I've heard a lot of doctors say it for years - avoid squats and lunges.  I've had clients with knee and back pain tell me they can't do squats because their doctor told them not to.  Now I'm not a doctor, only a personal trainer and fitness instructor, but I truly hate this comment.  You squat EVERY DAY.  From going to the bathroom to sitting and standing up to getting into your car - it's ALL A SQUAT.  How can you not do that at all?  In fact, the reason most people have knee and back pain is because they are either:

1. Over weight and need to exercise
2. Doing squats the wrong way
3. Have tightness in certain areas and need stretching
4. Have weakness and need strengthening in certain areas
5. Have poor posture throughout the day

All of these things can be fixed with proper guidance through a certified trainer or fitness instructor.  In fact, I think it should be demonstrated by doctors too, yet for some reason it seems to be ignored more then it's shown.  So my advice, before you let a doctor tell you not to do squats and to just get surgery asks yourself if you've tried to adjust anything on the list above.  If all of those things are changed and there's still pain then maybe looking into other measures would be appropriate.  So now the question is how do you go about fixing the list above?

1. Start exercising.  This could be walking or lifting light weights in your home.  Anything that gets you moving for at least 20 minutes.

2. Adjust your squat form.  Always perfect body weight squats before you add extra weight.  When you squat make sure your feet are hip width apart, toes facing front.  Then sit back on your heels with your butt sticking out like your reaching for a chair.  Keep the chest lifted and the abdominal tight  then stand up by pushing through your heels.  When the weight is in the heels the knees remain safe and the muscles activate.  Only go as far as you can with keeping your heels on the ground and your chest no farther than 45 degrees to keep the back safe.

3. Stretch.  This could mean taking a yoga class or taking 10 minutes a day to do some basic stretching. I would also recommend doing some foam rolling.

4. Strengthen.  If the knees are weak it generally means the front of the leg (quadriceps) and the side of the leg (IT band area are tight).  These are the areas that need stretching (see above). So the weaker areas are generally the inner thigh and the hamstring (back of the leg).  I would recommend doing inner thigh leg lifts standing or on the ground and doing hamstring curls or dead lifts.

5. Posture can be improved through abdominal strength, imagery, ballet, Pilates and Chiropractic care.  Think of lengthening your spine as though someone is lifting you up by your ribs.  Also, your ankles, knees and hips should always line up no matter what direction you turn in to prevent injury.

So before you think about not doing any exercise at all or before you think surgery is the answer, follow the steps above to see your health improve and your pain disappear.