Squats: Hip and Ankle Mobility
More and more people tend to work out on a regular basis. As the exercises are repeated over and over again, the body suffers the consequences, and if not carefully attended, some body parts can sustain great deal of permanent damage. One of the most common problems of this type is the knee pain, caused by squats. So how exactly do squats cause knee pain?
Squats: Hip and Ankle Mobility
When properly executed, squats can be a very a healthy mode of exercise, which reinforces good spinal alignment, tones and lengthens your leg muscles, gluteus and back. Sometimes, however, low ankle mobility or hip socket issues will stand in the way of properly executing a deep squat
Abnormal growth of femoroacetabular joint and bony articulation can both cause lack of hip flexion, and it is generally known as Femoroacetabular Impingement. Healthy hips fit perfectly into their socket (femoral head into the acetabulum).
Bone overgrowth can cause three types of FAI: Picher, Cam and Combined
A lot of people have this condition, and they are not aware of it. Those active ones who lift heavy weights on a regular basis can feel pain and the condition may grow and become a pain over time effect, as the bony overgrowth causes degeneration of the cartilage, and also labra tears.
Femoroacetabular Impingement (or FAI) can be problematic once the lifter tries to go to full depth in the squat. This can cause lumbar spine flexion, and results in knee pain while squatting, which will be felt more with change of weather conditions. A diagnostic test to check for FAI is quadruped rock back test. If you have FAI, there are modifications you can do to perform deep squats, such as widening your stance and opening your knees to the side.
Another issues arises from poor ankle flexion. You must have 10-20 % ankle flexion in order to achieve proper knee alignment while squating. Otherwise, you will be compromising good body mechanics with thoracic and lumbar spine flexion, which cause unhealthy strain on your legs and vertebrae.
One way to test your ankle dorsiflexion is the half kneeling dorsiflexion test. Assume a position as if you are stretching your hip flexors with one knee touching the ground. The foot you are testing should be pointing towards the wall with its toes 5 inches way from the wall. Now lean in, allowing your knee to travel toward the wall ahile keeping your torso upright. If you have proper ankle dorsiflexion, your knee should be able to touch the wall.
There are various myofascial release techniques, stretches and exercises you can do to improve your ankle and hip range of motion. You should also consider getting regular deep tissues massages.
Bad Squats Cause Knee Pain
Good body mechanics and motor coordination form the foundation of a pain-free good squat. Once you test and address your hip and ankle range of motion, it is time to fix your squat technique and see if your new squats cause knee pain. If squats cause knee pain, then you are doing something wrong, or might have one of the above mentioned conditions.
These popular exercises (squatting) will help you maintain good form and healthy body: Box squats, trx squats, gobblet squats.
Although it looks simple to do a squat, it requires a lot of coordination to execute a perfect squat, high motor skills, and a great body balance. The glutes, hamstrings, quads, adductors and deep central stabilizers have to work all together in order to keep the ball (hip) centered in its socket and to keep the spine in its upright position, all while balancing the body and preventing it from falling down.
People often overlook the importance of balancing the pelvic floor as part of improving their deep stabilizing muscles.You have to control and learn how to relax your pelvic floor. As we mentioned, bad squats cause knee pain, and to prevent it from happening, you have to master your own body. In order to do this, get yourself into the deep squat position and allow your pelvic floor to completely relax as you breathe in. As you breathe out, lift through the pelvic floor as if you stop the urine flow. Repeat this dozen times, and the entire exercise few times a day.
Once you learn good body mechanics, doing frequent squats will actually reinforce proper posterior sacral tilt needed for good pelvic floor muscle tone. Bad squats cause knee pain. Good squats can help make your knees painfree.
Meniscus Tears Cause Knee Pain
If doing all the things above hasn’t considerably improved how your knees feel, you might have a miniscus tear.
Beside poor body mechnics, meniscus tears can also cause a lot of pain in the knee. These can happen as a result of a sports injury where the leg is hit from the side or bent awkwardly with force. Oftentimes though, these tears result from these poor body mechanics done repetitively throughout your life. After all, poor body mechanics puts undue strain not only on your muscles and tendons, but also your meniscus, cartilage and ligaments attaching the knee. Remember, aging is relative to how you maintain your body and spirit, may I add. However, if you do have a tear There are several ways to resolve the pain, and one of them is physical therapy, along with compression sleeve. By going to therapy for a few weeks actively, one can cure the condition, or resolve up to 90% of the pain the meniscus tears cause.