Updated: July 3rd, 2022
Introduction / Ankle / Knee / The Wink
Introduction
If you feel like you can not squat or if you have read the first squat article and feel like you are saying oh my, I look like one of those, then this is the article for you. Or, if you have injured your ankles and read the article by Jeremy Tarwater and want to squat again, then keep those eyes glued to this screen.
Many times, when we look at a squat we look at your ankles, knees and hips, the same three areas we identified in our prior article. Without a proper assessment from a skilled therapist, it may be difficult to decipher which area is the problem. However, if you have had a hip, knee or ankle issue in the past, these simple exercises may help you improve your squat.
Evaluating The Ankle
Assessment
One quick way that one can assess their ankles is a knee to wall test. Simply start in a half kneeling position facing a wall. Push your knee forward over your foot and toes making sure to keep your heel on the ground. If your knee can touch the wall, great, now slowly keep moving back until you can no longer reach the wall without your heel raising. Measure this distance from your big toe and the wall and repeat on the other side.
General rule of thumb is we want about 10 cm of distance from your toe to the wall. This will allow for proper translation of your knee over your toes for when you go down into a squat, because contrary to some belief, your knees do in fact go over your toes and no you will not die if they do.
Correction
Now there are a couple of ways to improve your dorsiflexion (toes towards your knee) motion if you did find a deficit from above.
First: Performing a sustained knee over toes mobilization on a step or a box. Perform 3 reps per side and allow for almost a minute hold per each rep. You can also pulsate over the foot for a mobilization with movement for 10 reps. For added stretch, add a thick band around your ankle joint and perform the same stretch.
Second: A prolonged gastroc and soleus stretch off of a step or at a wall will also allow for greater ankle range of motion performed at 3 reps for 1 minute each
In addition, if you are still looking to load your squat while also working on your range of motion, the addition of a think 5 or 10 lb plate, found in many gyms, under your heels is a great way to add depth while still maintaining an upright chest and shin angle required for proper squatting.
Don’t Go In The Knee Cave
Assessment
This assessment is pretty simple… perform a squat in front of a mirror. If your knees come together while going down and/or coming back up, this section is for you.
Correction
Now, the likely reason for your knees caving in is likely due to hip weakness or a lack of engagement during the squat. One way to help with this is to place a light band above your knees and press out against the band. Over time, slowly remove the band but still in your mind, think about pressing out against the band.
Another way to help with this is to perform single leg step downs. The goal is to perform this without the use of your hands for balance and on a normal step height or higher surface. While performing, the cues shoulder be the same as above where you are looking to press your knee out over your toes. With this exercise, starting with a smaller step and slowly working your way up.
The Bad Side of Winking
Assessment
This again is a pretty simple assessment… Record your squat from the side. If you have a wink it will be fairly evident at the bottom of the squat (watch our video below for more information on evaluating and correcting the squat)
Correction
The likely reason for this can be linked to either your ankles… so see above for corrections.
If your ankle range of motion is adequate from the assessment above, the second area to target is your hips. Whether your hips do not rotate in enough or out enough, we will cover a way to stretch each and likely your body will benefit from both.
A great way to improve the way your hips turn in is a seated internal rotation stretch. Start by sitting in a crab-like position then pretending a string is attached at your knees, leg one hip fall out to the side while the other follows inward. Hold for a few seconds then repeat to the other side for a set of 10 total.
As for the rotation outward, start in a lunge position with the opposite hand on the ground. Taking the inside elbow, slowly reach your elbow toward the inside of the forward foot and hold for a few seconds and repeat 10 times.
As with the ankle range of motion, these mobilizations will take time for your body to make more permanent changes. Therefore, finding the spot in your squat right before the wink starts is a great place to stop your descent for now. As your hips loosen and your body gets stronger and has greater control, you will be able to descend lower and lower without having that wink at the bottom.
Applying To Sit-to-Stands
Ankles
Similar to not having enough ankle range for a deep squat, not having your whole foot on the ground during a sit to stand can be problematic for both power but also creates a fall risk. Therefore, performing gastroc and soleus stretches will allow for better placement of your feet when you stand as well as improved base of support for balance after standing up.
Knee Cave
This is a common mistake also seen with those having difficulty getting out of a chair as noted in our prior article. Therefore, performing sit-to-stands with a band around your knees can also help improve how your glutes fire and aid in getting up without the need of your hands.
The Wink
Though a wink is likely not a problem with sit-to-stands, getting up from a deep seat can be. Therefore, practicing from a higher surface, then slowly lowering the surface over time is a great way to improve the strength you may need to sit in those low seats you cannot avoid in public.
Conclusion
As you can see, there are many ways to look at a squat. These are only a few suggestions and ways to fix deficits in your squat. Allowing your body to move correctly will not only help with injury prevention but also allow your body to efficiently move. We squat for various movements every single day, making proper form imperative. At first, these corrections will seem difficult so be sure to reduce weight to focus on form first. Then as time goes on, you will begin to feel stronger and move more weight than before.
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