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Seniors can safely squat, says doctor, debunking knee myths

From Liberty Times · () Chinese

Translated from Chinese, summarized and contextualized by DistantNews.

At a glance

News Named sources Context piece
  • Contrary to popular belief, orthopedic specialists state that seniors and individuals with knee issues can safely perform squats if done correctly.
  • Proper squatting, with correct form and gradual progression, strengthens muscles around the knee, protecting joints and maintaining daily mobility.
  • Squats are fundamental movements essential for daily activities like standing up, sitting down, and picking up objects, not just for athletes.

Many people believe that individuals with knee problems or older adults should avoid squats, fearing that bending the knees beyond 90 degrees will damage the joints. However, Dr. Tai Da-wei, an orthopedic physician at Chi Mei Hospital's Department of Orthopedics and Joint Reconstruction Center, clarifies that these are common misconceptions.

Dr. Tai emphasizes that appropriate squatting, performed with correct posture and gradually increasing weight, can strengthen the muscles surrounding the knee. This, in turn, helps protect joint function and maintain basic mobility required for daily life. He debunks the myths that "you cannot squat if you have knee problems," "you don't need to squat when you're old," and "squats are only for athletes."

These are common misconceptions.

— Dr. Tai Da-weiAddressing the common beliefs that seniors or those with knee issues should avoid squats.

Instead, Dr. Tai encourages seniors to practice squats progressively. He explains that squatting is not merely an exercise but a fundamental human movement. Actions such as standing up from a chair, getting off the toilet, bending down to pick up an object, or lifting something heavy from the floor are all variations of the squat. Without the ability to squat, basic daily activities become problematic, significantly impacting quality of life.

If the movement is correct and you start with light weights, appropriate squat training will not harm the knees.

— Dr. Tai Da-weiExplaining the benefits of proper squatting technique for knee health.

He further points out that leg strength and function often decline earlier than people realize, a phenomenon captured by the saying "the legs age before the body." The notion that knees should not bend past 90 degrees is also incorrect, as standing up from a chair or the floor requires bending the knees beyond this angle. Therefore, training should be progressive, not limited by arbitrary restrictions.

Dr. Tai concludes that everyone, from the elderly to Olympic athletes, needs the ability to squat and stand up. Squats are a crucial foundation for maintaining daily functional capacity. By mastering correct form and practicing progressively, individuals can preserve leg strength and joint health.

Everyone, from the elderly to Olympic athletes, needs the ability to squat and stand up.

— Dr. Tai Da-weiHighlighting the universal importance of squatting ability.
DistantNews Editorial

Originally published by Liberty Times in Chinese. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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