Originally Posted by
BikeWNC
Squats put so much pressure on the lower back most orthopedic surgeons would say never to do them. Do step-ups instead. Or controlled lunges with a straight back.
Most orthopedic surgeons are wrong - IMO.
I would suspect that most orthopedic surgeons have never done many squats, and have not discovered the tremendous benefits they offer.
The few orthopedic surgeons who work with olympians, bodybuilders, power lifters, and (yes) cyclists, actually recommend them strongly.
Taking it further, there's a lot of evidence that - contrary to popular misconception - when done properly, with
good form, and
built up slowly, squats and most heavy core exercises such as deadlifts can help rebuild lost bone mass and thinning cartilage.
The problem is the we fifty-plusses tend to think we're still twenty-plusses, so we go at it to hard and too fast. (At least - that's what I do. Causes injuries every time
)
Personal - admittedly anecdotal - evidence:
When I first started mountain climbing, at age 52, my knees gave me 5 kinds of hell on the descents. Someone pointed me at the evidence about the value of squats, deads, and other heavy resistance training. I asked my orthopedic specialist about it, and he said it was nonsense. But I got into a carefully planned routine of leg and core buildup exercises anyway. Now? Two months ago I came down one of the world's highest mountain without the slightest twinge in my knees.
Summary:
- Do your squats.
- Do them right
- Build up slowly
- There's no shame in doing a low-weight / high-reps routine
- They, along with deadlifts, will help in almost every aspect of your life.
All very much I M (very) H O...