"Squat" Archives
Posted 02/21/2012
What is it about people that make us love extremes? I’m not sure that I know the answer to that question but I’ve come to realize it is why we’re in business here at the Hruska Clinic. (If you’ve been reading some of the other blogs on our website, you’ve come to realize that we’re all right side dominant people, and when we’re too far out of balance-often to an extreme, you have a problem). I was recently discussing the topic (of extremes) briefly with one of my patients and we both wondered what drives people to participate in extreme training regimens that are beyond their ability to perform correctly. Often, patients come into the clinic after starting any number of these extreme programs, yet they don’t necessarily see a correlation between their new extreme activity and their pain. It’s not that participating in challenging activities has to be a bad thing, but where you may get into trouble with some of these activities is when your muscular balance is so far off, that you can’t do those activities without compensating. Another reason people may compensate in a way that will lead to pain is by trying to do an activity that is generally too challenging for you, or trying to lift more weight than you can handle.
For example, maybe you can normally handle doing dumbbell curls with a pair of twenty five pound weights, but if you go through an aggressive cardiovascular and/or resistance training routine and finish it up with dumbbell curls, you may only be able to handle ten or fifteen pounds at that time without cheating. The next thing you know you’re jerking your shoulders up and back and trying to get momentum to curl up those weights. Guess what? You’re compensating and putting yourself at risk of injury. Also, you’re not even getting the intended benefit from the activity. Can you believe this is coming from a guy who used to participate in competitions to see how much weight I could lift? Realize that I always worked out with people who wouldn’t let me lift a weight if I couldn’t do it right. I’ve never experienced a training injury because of this attitude.
So what’s the message today? I think being active and doing challenging activities can be a very good thing, but be sure if you do any activity, especially one of the many extreme workout options that are available today, that you do so with control over your body and the activity, or you’ll likely find yourself needing our services.
Questions for Dave? Send him an email !
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Posted 12/22/2011
Often I have patients who enjoy lifting weights ask me: “When can I squat again?” They ask because they’ve been educated to know that a large part of the reason they’re in our clinic seeking treatment is because they have a forwardly tilted pelvis and a strong tendency to arch their backs backward, and that doing resisted squats with a barbell on their shoulders will make it difficult to get out of this position. This is because when they do squats with a barbell on their shoulders, they have to arch their backs, which is not something we want when going through a PRI physical therapy program. I think many postural restoration therapists would tell a weight lifter that they should NEVER perform a resisted squat. As a former power-lifter, a former patient at the Hruska Clinic, and now a certified PRI therapist at the Hruska Clinic, I have a slightly different perspective, though don’t misunderstand what I am about to say. Don’t tell people that Dave at the Hruska Clinic says its okay to squat, if you don’t inform them of the parameters REQUIRED before I allow them to squat.
If a person cannot perform a full functional squat (See photo 1) without cheating, and without falling over, they have absolutely no business squatting with a barbell on their shoulders. I also feel it is important for a person to be able to touch their toes (See photo 2) without straining and without stretching their hamstrings before they can squat. The reason is because if you can’t do a full functional squat or touch your toes then you still do not know how to live without depending on your back and you’re only going to make matters worse if you squat with a barbell on the shoulders.
After my patients have reached these parameters, I still make suggestions as to what they could do to work their legs aggressively while minimizing back activity. I suggest squatting on a platform holding dumbbells (See photos 3-5). If you look at the pictures provided you’ll see that my back is rounded as I perform this squat with the dumbbells. Try to do controlled reps…you don’t have to go super slow, but don’t rush through them either. You should also keep your weight through your heels and don’t rock forward over your toes. This will help you get a great sense of your quads and glutes working. Taking short breaks (30-45 seconds rather than, say, several minutes) between sets will help to intensify your workout. Another option for working the legs would be walking lunges (See photos 6-7). I would suggest that you be sure your heels strike the ground before your toes or forefoot, and maximize pushing your weight through your heels rather than your toes/forefoot throughout the exercise. The key to keeping your back activity to a minimum is to stay rounded through your back. Try reaching for or touching your toes as you do this. If this doesn’t sound like much of a challenge, try walking a hundred yards this way…go get on a local football field and see how your quads and glutes feel afterward. If you’re trying to minimize your reps and maximize your leg strength say for football consider hip sledding, seated leg presses or supine (on your back) leg presses as you’ll be less likely to overuse your back compared to squatting with a barbell on your shoulders.
With this all said (not forgetting that you ALWAYS need to be able to perform a full functional squat and be able to touch your toes) I do feel for a select few individuals (i.e. a football lineman come to mind) squatting is an appropriate exercise. Few others in my opinion really have a need to squat with a barbell on their shoulders. If you truly can perform a quality functional squat without compensation, can touch your toes, and you decide to do barbell squats, you’d better frequently be checking to see if you can maintain these parameters or you’re increasing your risk for injury.
Photo 1
Notice with the functional squat, my knees/legs are not rotated out but rather they are forward and parallel to each other. Also my back is rounded and my heels are down.
Photo 2
With the standing reach test, my legs are straight, my back is rounded, and some, but not all of my movement is coming from my hips, yet I am able to touch the floor.
Photo 3
Photo 4
Photo 5
As seen in photos 3-5, squatting can be done holding onto weights for the purpose of being able to better stay rounded through your back than you can do if you place a barbell across your shoulders. You may not be able to handle as much weight this way, but try increasing the number of reps and reducing the wait time between sets. Many people would argue that this is more of a deadlift than a squat. In any case, holding the dumbbells rather than a barbell reduces the chances of extending through your back.
Photo 6
Photo 7
I prefer a walking lunge where you’re reaching towards the floor as shown rather than holding the trunk erect because you’ll be less inclined to use your back. You’ll get a great leg and butt workout while keeping your back muscles relaxed.
Questions for Dave? Send him an email !
Or, leave a comment!
Posted 11/01/2011
For those who know me, I have pictures of my nieces all over my office desk and home. I have several pictures of them in a full squat position playing with something on the floor….A full deep squat. Now imagine yourself sitting in a full squat position playing your favorite board game or card game with your family or friends. Many of us would fall backwards on our bottom instantly. As we grow up (in our country at least), we spend a lot of time sitting on chairs, benches, toilets, couches, and many of us lose our ability to fully squat. Other countries do spend a lot of time squatting, and their health is benefiting from it I am sure.
Squatting is a very important, and something that we as therapists at the Hruska Clinic are often evaluating (and trying to improve the ability to squat) with our patients. A full, deep squat (when done correctly) assists with: decreasing muscle tone in the back, improving normal hip and knee mechanics, and placing the pelvic floor muscles in position to allow for easier bowel and bladder elimination….just to name a few. When done incorrectly, it may cause the patient pain in the knees, back, hips, pelvic floor, etc.
So, can you squat? A full, deep squat keeping your heels down and knees in, without falling backwards or experiencing pain? If not, you may be a good candidate for Postural Restoration physical therapy.
Questions or comments for Jen? to send her an email!
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More blog entries can be found in the archives…
Posted February 21, 2012 at 11:50am by David Drummer.
