barbell squats are a very familiarity with this movement. Every Thursday in the gym, you will always see many people waiting to do squats behind the squat racks. Thursday is commonly known as World Leg Training Day. Let’s get back to the point, what we want to talk about in this issue is "How to avoid the pain of knee joint in squat training" .
- cause of knee pain in squat
, joint alternating joint
Here we first introduce the concept of joint alternating joint . Ankle-dominated flexibility, knee-dominated stability, hip -dominated flexibility, lumbar spine dominant stability, thoracic -dominated flexibility, lower cervical spine dominant stability, and upper cervical spine dominant flexibility.
This means that any problem in our body will cause to reduce Our squat movement quality . Here we only discuss the impact on the knee.
For example, our hip and ankle joints The mobility of the anterior and posterior direction is not enough , so in order to complete a squat, the mobility of the knee joint will increase. Because the hip and ankle joints of are not motivated enough , the knee joint itself is to maintain stability and be forced to bear greater pressure, so it will be more likely to cause wear of knee joints .
. The lower limb improper force line
The lower limb improper force line is also one of the reasons for pain during squatting. The common lower limb improper force line is mainly inward knee . The reason for the knee buckle we need to find the cause from the pelvis, hip and ankle joints.
If you read this now, you might as well stand up, put your hands on your hips and touch them down, and you can touch two hard bones. This is iliac , and then do a body to rotate to the right. At this time, you will feel that the force line of the left lower limbs is incorrect. (the femur and tibia are both in internal rotation) .
When our hip external rotation muscles are weak ( gluteus maximus , gluteus medius), our thigh bones are more likely to be rotated inward. When our ankle joint inverted muscle groups are weak ( tibial anterior muscles , posterior tibial posterior muscles) will cause our arch to collapse, and our calf bones will rotate inward. If both the femur and tibia
Female and tibia are rotated inwardly, the position of our patella will also change accordingly, affecting the perfect fit between our patella and femur trolley , causing the pressure of the patella cartilage and femoral cartilage to increase, thus causes the wear of the knee joint .
. The depth of the squat is not suitable
If squat is too shallow , the hamstring muscle cannot be fully lengthened, and the knee joint cannot produce a backward force to maintain the stability of the knee joint in the front and back .
This will increase the pressure on the front side of the knee joint , mobilize quadriceps more force. If the force line is incorrect, then perform shallow squats, will increase the pressure on the knee joint and increase the wear of the knee joint.
, core weakness
core area weakness is also one of the reasons why causes pain in squats . The core area is commonly known as lumbar pelvic complex . It is simple to understand that all muscles attached to our lumbar spine and pelvic are all called our core.
When our abdominal muscles and hip muscles become weak, our pelvis is more in the forward tilt position . The pelvic tilt forward will make the front side of your body iliopsoas muscle and rectus femoris in the shortened . On the contrary, the hamstring muscle on the back of your thigh is elongated, and the muscles on both sides of your front and back are tense.
This way the pressure on our knee joint will increase, and during the squat, The pressure on patella and femoral trolley will also increase, accelerating the wear of our knee joints and knee pain.
How to improve knee pain in squat
The above talks about the causes of knee pain during squats. We mainly improve our own problems based on these four points below.
a. Improvement of dorsiflexion mobility of ankle joint
b. Improvement of hip joint mobility of
c. Improvement of lower limb force line
https://www.sys.com/ tml0 biceps stretching goose foot training gluteal medius training thigh adductor muscle pulling thigh anterior muscle training thigh anterior muscle training
thigh anterior muscle training
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Posterior tibial muscle training
d. Core strength training
Dead bug
Glute maximus training
e. Squat amplitude
Hip joint is slightly lower than the knee
Correct squat tutorial
Both feet shoulder-wide or slightly wider than shoulder-wide , the toes are rotated outward about 0 degrees , and the knees should be slightly abducted. The purpose of this is mainly to increase the amplitude of the squat.
When we have a squat amplitude, adductor hamstring and glutes muscle group get better lengthening during squatting. While the hamstrings stabilize the knee joint forward and backward in the elongated state, we can also use the help of quadriceps, adductor sting, and hip to complete the upward stretching movement.
In strength training, muscles will only exert force better when lengthens , and can also cause to stretch the reflex to increase our strength output.
Two-handed bar should choose the position where is slightly shoulder-width . While holding the bar tightly, you should imagine bending the barbell (this will cause your upper back to continue to shrink, providing a stable support point for the barbell.
The direction of the elbow joint should not be too backward or too perpendicular to the ground . If it is too backward and the load is heavy, it will press you down and increase the damage to the waist. If it is too drooping, it will press you down and increase the damage to the waist. Straight and too much weight will increase the pressure on your elbow joint , , and increase the risk of elbow joint damage.
head should not be tilted backward . During the squat, you can carefully feel the force on the back of your hips and thighs is lower than the front of your thighs. A correct head position can make your hips dominate and reduce knee joint pressure. Put your chin and look at the direction about 45 degrees forward.
The popular science about squats is over here. If you have any questions about pain and injury, you can leave a message below or send a private message in the background. There will be a rehabilitator to answer them one by one~
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