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Outside of squatting, work on ankle flexibility to help improve your squat technique. Again, only squat as far as you can do skilfully. As a result, you may compensate at your ankles, knees, hips and spine, potentially leading to injury when squatting with increased weight. If ankle joint flexibility is compromised, you may find that your heels raise off the floor when your knees are most flexed. For some people squatting too deep can be detrimental.Ī high degree of ankle mobility is required to facilitate balance and control in all parts of the squat. Concentrate more on form and control and less on depth. Make sure that you only squat as far as you feel in control and maintain good form. This reduces the urge to lean too far forward, which places more stress on the spine. Proper spinal alignment is facilitated by maintaining a straight-ahead or upward gaze when squatting. Your knees become less stable due to foot arches collapsing inwards, which will affect your form and can lead to back pain. If your feet are turned out at an angle, your hips and knees are at a higher risk of injury. īefore you begin to squat, make sure you are in the correct starting position. This more advanced version of a squat requires a lot of mobility in the mid-back and shoulder areas, which we often lack to begin with. Note that b arbell back squats are the most common for causing back pain as weight is loaded across the back. If you’re new to squatting, then start with more beginner-friendly variations such as goblet squats or front squats.
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Start by choosing a squat variation that’s right for you. Progressing weight/load too quickly when squatting.Incorrect or ill-fitting footwear, providing inadequate arch support.Tight muscles and limited range of movement in joints, particularly the ankles.
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There are several reasons why this may happen:
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However, the spine is the most vulnerable of the joints during squatting and you may experience pain here. When performed properly, squatting is unlikely to result in injury. A well-coordinated body is a more stable body one that is less likely to become injured when running, jumping and performing daily tasks like picking up children or lifting boxes. Squats work all the leg muscles together, providing great synchronisation for the body. Your deep stabilising muscles keep your body steady and balanced throughout the exercise and, over time, your core strength will improve. A well-executed squat requires all the major muscles in the body to work together. Performing big movements under load improves your strength, range of movement in your joints and muscle length.
Spine align ever fit pro#
Even if you’re not a pro athlete, including squats in your training plan is incredibly valuable. So, excellent squatting strength results in greater power and an increase in sprint speed. But why? Research has shown that squatting has a direct impact on your body’s power – your ability to overcome resistance with speed.
Spine align ever fit how to#
Bodyset’s Head of Physiotherapy, Julia Petersbelk details the benefits of squats and how to avoid back pain… Why squat?Īround the world, athletes in all sports squat regularly. If you’ve ever experienced back pain during or after squatting, then this is the blog post for you. One of those exercises we love to hate but which has so many benefits.