#PersonalBest Squat 330
- Oasis Vision Rehabilitation
- Aug 7, 2024
- 3 min read
The squat is a primal movement for daily activities, making it an effective tool for assessing overall movement competency. When I max out my squat, I look for when the lift is stalling, the "Sticky Point." This helps me identify which muscles are dysfunctional.
In my squat, I am having a hard time breaking parallel (hip to back of knees). This shows that my hip flexors are tight, and I lack ankle mobility. Bigger muscles, like the quads, will take over the function of the ankle and hip flexors. However, these muscles are not designed for this function, which can lead to the wearing out of the ligaments and injuries down the road. If I do not address this before my Spartan race, I will not be able to complete the obstacles and risk potential injury during the trail runs.
Exercise to improve Squat
Understanding Movement Dysfunction
When a particular area is dysfunctional during a squat, it often means specific muscles are tight or weak, preventing proper movement mechanics.
Common Areas of Dysfunction:
Hip Flexors: Tight hip flexors can prevent you from achieving depth in your squat by limiting hip mobility. This can cause the body to lean forward excessively, putting more strain on the lower back.
Ankle Mobility: Limited ankle dorsiflexion (pointing toes to shins) can cause the heels to lift off the ground, leading to instability and an improper squat form. This often forces the knees to track forward excessively, stressing the knee joint.
Thoracic Spine Mobility: A lack of mobility in the upper back can lead to a rounded back during the squat, compromising the spine's integrity and increasing the risk of injury.
Compensation and Injury Risk:
When specific muscles are dysfunctional, larger, more dominant muscles often compensate to complete the movement. While this may allow you to lift the weight, it can lead to several issues:
Overuse of Quads: If your hip flexors and ankles are tight, your quads may take on more load than they are designed to handle during the squat. This can lead to overuse injuries, such as tendinitis.
Lower Back Strain: Poor hip and ankle mobility can cause you to lean forward, placing excessive stress on the lumbar spine. This can lead to chronic lower back pain and increase the risk of disc injuries.
Knee Problems: Limited ankle mobility can cause the knees to track improperly, leading to patellar tracking issues or ligament strain, increasing the risk of knee injuries.
Structural and Soft Tissue Restrictions
Structural restrictions relate to your anatomy and the alignment of bones and joints, and soft tissue restrictions relate to muscles, tendons, and myofascial tissue (connective tissue)
Structural Restrictions:
Bone Alignment: Variations in bone structure, such as the angle of the neck or the positioning of the hipbone (socket), can affect squat depth and form.
Impingement: Conditions like shoulder impingement (the irregular shape of the shoulder socket) can cause early bone-to-bone contact, restricting movement.
Soft Tissue Restrictions:
Foam Rolling and Myofascial Release: Techniques such as foam rolling and trigger point therapy can enhance the range of motion by reducing neural tension and muscle tightness
Stretching and Mobility Exercises: Regular stretching and mobility exercises can help address soft tissue restrictions and improve overall movement quality.
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