Squats are an awesome exercise. They are one of the most important human functional movement patterns. We want you to squat! So don’t let a hip/knee/ankle problem hold you back. Here are 3 simple variations so you can squat around your problems.
💥 Ankle problems ?
Tend to involve limited dorsiflexion, that is the ability of you knee to travel forward past your toes in a squat.
⚡️ The Fix: elevate your heels on weight plates when you squat. This effectively increases the ankle range of motion you have to work with, and thereby reduces joint stress.
💥 Knee problems?
Knee pain when squatting is often caused by your weight being shifted too far forwards, placing excess load on your knees.
⚡️ The Fix: use the goblet squat variation, holding the weight in front of you. This allows you to sit your hips back further, taking the load away from your knees and putting it onto your hips and glutes.
💥 Hip problems?
Limited mobility is usually the issue here, particularly hip flexion and internal rotation.
⚡️ The Fix: use a wider stance, such as the sumo squat variation. This will allow the hips to move more comfortably until you have improved your hip mobility.
If you need help, reach out to our caring and friendly team at our Chatswood or North Sydney Physiotherapy Clinic. You’ll be glad you did.