The majority of the muscles in the lower body are worked out by squats, which also create a strong foundation for aerobic and other exercises. However, some people are put off by them because they had experienced pain while doing them or were very certain that they would.
And not in a nice, “feel the burn” way, but rather in a way that warns your brain that you will lose your ability to walk if you don’t stop right away. The wise thing to do is quit your activities as soon as you feel that kind of ache. However, that does not imply that you should never attempt it again.
The reason you can’t perform common exercises like squats probably has less to do with your physical abilities and more to do with your technique. We’ll examine some issues that could cause you pain when performing squats today, along with solutions.
Poor ankle mobility
Every joint has a specific function, and when one joint isn’t moving enough, your body and brain will typically try to compensate by moving another joint more, frequently to the strain of the first. This can be particularly true of the ankles because they are the ones that are closest to the ground and because they are the smallest of the three main joints we use when squatting.
But during the workout, the ankles regulate the angle of the lower leg, which has an impact on the amount of leverage required to elevate the knees. By stretching a little bit more before each set, you might be able to rectify it yourself if your ankles’ range of motion is too restricted.
You want to grip the bar as firmly as you can when getting ready for a squat, and you should strive to tuck your elbows under the bar. If you simply squat down, you’ll experience instability as you move.
Full-body tension is produced by increased tension in your hands and upper back. This tension will enable you to squat more effectively and safeguard your lower back and spine. Not to add, using these muscles will enable you to lift heavier loads safely while also increasing your force production.
Keeping your chest high is a common squat cue and with good cause. It is quite difficult to maintain tension on the muscles in your lower body if you are bending at the hips excessively.
Every workout would benefit from this advice but start by lowering the weight and making sure your body can support the amount of weight you’re lifting. Your body sends you a lot of messages when performing squats, in particular, screaming, “This is too much!” One indication is when you fold in half as soon as you sit down.
Next, practice keeping your chest raised while keeping your elbows tucked in (facing the ground). As a result, the torso will stay more upright throughout the lift.
The “valgus collapse” or caving knees could be a weakness, technical defect, or mobility difficulty.
An easy test to see if this is a problem is the wall squat (without needing weight). Standing with your feet about 6 inches from the wall, face it. As low as you can squat. You’ll be able to tell right away whether you have any mobility concerns in your hips, ankles, or upper back, as well as how your knees track.
Take a deep breath and brace your torso before starting each rep. At the most difficult part of the lift, crouch down, halt and forcefully exhale through pursed lips. Your safety and avoidance of injuries will be aided by this tension and bracing.
Using a Belt on All sets
You can improve your total full-body strength and likelihood of avoiding injuries by delaying wearing a belt until the tougher sets. As a general rule, push yourself until you are performing at about 70% of your one-rep maximum before putting on a belt.