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fitonomy.coaching@fitonomy.coachingTikTok

Knee pain when you squat? 🦵 Fix the basics before you load it heavy. #fitonomy #kneepain …more

original sound — @fitonomy.coaching

what it claims

If your knees hurt when you squat, fix the technical basics before adding weight.

holds up

The isolated claim: knee pain during squatting signals a mechanics problem to fix before loading heavy.

noli's read

The isolated claim: knee pain during squatting signals a mechanics problem to fix before loading heavy. A recent scoping review on deep squats and knee joint health (Frontiers in Sports and Active Living, 2024, 15 studies) found 13 of 15 included studies showed no adverse effect of deep squatting on the joint when technique is sound — the issue isn't depth, it's execution and load relative to the individual. Several reviews on dynamic knee valgus (inward knee collapse during squatting) identify weak gluteal muscles (medius and maximus) as a major modifiable factor, and show that targeted hip strengthening plus technical feedback measurably reduces that valgus angle within weeks. The advice to 'fix the basics before loading heavy' lines up well with the literature: pain is a signal of a strength or motor-control deficit to correct, not a reason to avoid squatting itself. Verdict: holds.

the sources

Claimed by fitonomy.coaching. Noli grades the claim, never the person.

Decoded by Noli · August 3, 2026 · the original post

What the graded evidence says

Evidence: A-

Effect: sports injuries with strength-training programs — ~-50% (RR ~0.5)
Measured on: meta-analysis of 25 RCTs, 26,610 participants

fitonomy.coaching in the Register1 claims gradedSee their record →

Others on this

To improve your squat depth, prioritize active mobility work (such as holding the bottom position of a squat with a light counterweight) rather than passive stretching, as the body requires strength and control to fully utilize its range of motion.

holds upSquat University

Doing '3 sets of 12' doesn't build muscle by itself — you have to push near failure (RIR 0-1) and progress load/reps, or the set is wasted.

mixedFabio

Progressive overload isn't a technique you 'apply', it's what happens when you train hard, near failure, with good form, repeatedly — rep ranges (3-5 for heavy lifts, 5-10 for secondary work, 10-20 for isolation) are a framework, not the cause.

holds upTony

Noli has read similar claims

Other advice in the Register that leans on the same research.

To prevent injuries and prepare the knees before exercise, it is recommended to perform three specific exercises: self-massage of the back of the thigh, tibial rotations (windshield wiper type), and extensions with a resistance band.

holds upJimmy Mohamed

To overcome a hamstring strain, one must first protect the area and then introduce progressive overload through four key movements: the straight-leg glute bridge (static), floor sliders (knee control), the single-leg deadlift (hip control), and finally the slow Nordic curl (maximal strength).

holds upSquat University

To avoid injury during training, it is essential to know when to stop, to manage fatigue and recovery, and to avoid classic execution errors.

holds upMichael Israetel

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