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| Have you ever finally found the motivation to start working out and once you get into a great routine, *BAM* knee pain comes out of nowhere? Your knees can get beat up during exercise but it’s usually not their fault. Often, you must look above and below the joint to find out where the actual structural or biomechanical issue lies. Foot problems could be either pes planus (flat or collapsed arches) or pronation (where your feet roll inwards). Hip issues might be due to anatomical changes of the bones, instability of the joint or muscular imbalances.Exercises, like the squat, require triple joint movements (ankles, knees, and hips) which leave a lot of room for biomechanical error. Determining where the breakdown happens can help with improving form and prescribing focused rehabilitation. Often the anterior chain (quadricep muscles) is overworked so there is more force pulling on knee cap which can lead to tracking problems and pain.The posterior chain (hamstrings and glutes) may not engage due to improper form so these muscles should be focused on when performing this exercise. Remember- the second you forget about your butt, so will everyone else! Decreased ankle or hip mobility can also play a role with you using more knee flexion to get increased depth in your squat. While doing a squat, focus on slow and controlled versus higher reps or weight than what your body can handle. Cueing The Squat *Hold onto doorway or kitchen sink for balance *Anchor your feet into the floor. *While keeping your feet firmly planted on the ground, apply outward/external rotation or torque to create tension up your legs. If that causes knee discomfort, pretend to spread the floor apart with planted feet. *During the squat, your weight should be on center on foot- not in your toes and not all in your heels. *Hip hinge (move your hips backward) and place the load on hamstrings. Avoid hyperextension in your low back. *Keep your core muscles activated. *Keep your shins vertical as you lower your body. If knees translate forward, you will start engaging quads. *Try to keep your back straight. Avoid hyperextension and rounding in your back. Only go down as far as you can while keeping good form. *When coming back up, drive through the middle of your feet and heels to engage your glutes and hamstrings. *Come out of the squat in the same progression that you used going into it. *Squeeze glutes at the top. It might take time and practice until you get the proper form with this movement but your knees with thank you for it! Come back next time while we tackle foot pain. |
