I have been asked about squatting - It too big a topic for one article so I will write a little series for those that are interested. I will break it up in to many small sections and look at specific things. Feel free to ask any questions. Squatting Series - 1. Bones, Coupled Motion, Knee… Motions are always coupled together, so during a squat, at the knee we will always have a degree of rotation (right or left), flexion (up or down), lateral glide (in or out). This then creates the angles and positions of the knee during the exercise. These angles / positions then determine if the knee hurts or doesn’t hurt during chosen activities. If you look at a picture of the knee you will see significant differences from left to right. This is simply due to human usage, we use each side differently so each side evolves and develops differently. Due to this bone shape and development there is an unlocking/locking mechanism in the knee. When we have coupled valgus, rotation inwards and lateral motion inwards the knee naturally opens, it has more space (unlocking) allowing flexion. The word allowing is very important here. On the other side of the knee (the outside) because of the coupled valgus position the bones stay apart form each other and again allow flexion with out any drama. We also have a locking / closing mechanism for the knee to provide rigidity and strength in extended positions, this comes from coupled varus, rotation out, lateral glide out, thus allowing extension. Both coupled valgus and varus motions and positions serve to protect the knees integrity, at the same time helping you be as efficient as possible in your chosen motion/position. If you, in a press up position lock your arms out, the muscles do not need to work very hard. As soon as you just break the elbows 10 degrees the pressure on the musculature is greatly increased, the more degrees towards the floor you go the greater the pressure. The same in the squat at the knee. The greater the unlocking of the knee the more the muscles are required to do. What we must never allow is the conscious mind to take over this process and for example: have the requirement for flexion in a varus position, visa versa is just as bad. It is extension in valgus that breaks us not valgus itself. As long as the bones are moving towards a varus position we will not get injured in valgus. Equally we never want uncontrolled motion in any direction. Coupled valgus is designed for flexion of the knee Coupled varus is designed for extension of the knee They mechanism can not be successful with each other, one with out the other does not exist. Then you will have a locked fixed position for both flexion and extension. These are built in systems to allow efficient flexion of the knee, a motion that the whole biomechanics system is set up to protect. We often feel venerable / out of control and the bottom of the squat. This is because we are nearly 100% reliant on our soft tissue. The higher up we come, out of the squat, the more pressure the skeletal system takes and the more secure we become. This is one of the reasons we are addicted to squatting, its an adrenaline rush to be reliant on soft tissue. The bodily loves to be challenged and when we are deep with a load that puts us under pressure we know in our subconscious the A-game is needed. The muscular system from foot to hip is designed to protect its boney underlay. It is designed to take over when the owner takes it to extremes. We must understand this and work with it to make the whole process stronger. Confusing this process with external, conscious actions is dangerous. The only aspect of the squat that is important is the downward phase, if at the bottom, the coupling process has been adhered to and the knee has a minimal (controlled) coupled valgus the upward motion is simply an undoing of the previous motions back to where they started. The posterior lateral compartment of the knee is in serious danger with knee flexion in valgus. Not to mention the lateral patella femoral joint (knee cap). Try it sitting - rotate your foot out and flex your knee, then rotate your foot in and flex your knee. You can feel what is more natural what is comfortable.
Posted on: Wed, 29 Jan 2014 11:50:49 +0000
Trending Topics
Recently Viewed Topics
© 2015