Squats without pain – instructions for use

You know that beautiful buttocks are the result of squats. But what if it hurts to squat? Find out why there is pain, and how to fix it!

Author: Cassie Dion, leading physical therapist

You have been told a hundred times that it is necessary to squat. You constantly hear that squats are the basic movement for a person, they help pump up the ass of your dreams and form the foundation for the entire lower body. Any of these reasons is enough to start squatting, but it's very difficult to force yourself to do an exercise if it hurts!

As a physiotherapist, I constantly see women who complain of back pain, hip joints, or knees during sit-ups. Some people have pain in all three places at once! It may seem that these symptoms are not related to each other, and they are caused by completely different problems, but in reality everything is different. No matter where it hurts, most of us have pain for the same reasons.

The true reason for the pain is more often than sit-ups, not sit-ups! Even with regular training, most of us sit most of the day. This kind of life leads to all sorts of physiological problems, and many of them manifest themselves when we begin to squat.

If there is pain in the squats somewhere, it is likely that your thigh or loin is too tight, the muscles of the trunk are weak and the gluteal muscles are not developed enough.

No matter where it hurts during sit-ups, the weak gluteal muscles often cause the pain. As a rule, women too actively use quadriceps and not actively – hamstrings and gluteal muscles (the back muscular chain). Domination of quadriceps is explained by the peculiarities of their structure, sedentary work and lack of basic knowledge about the technique of performing exercises. To crouch properly, it is important to work together to work the muscles of the hamstrings, buttocks and quadriceps.

In particular, the buttocks in squats should become the main player. If the gluteal muscles are not strong enough to control the eccentric (squat) and concentric (lifting) phase of movement, if they are not able to help the muscles of the trunk to keep the back in an upright position, other muscles have to do extra work.

Weak buttocks often force to lean too much forward during squats, and the muscles of the waist and hip flexors try to correct the situation. The waist is not adapted to perform the work of the gluteal muscles during the sit-ups. If she has to do this, the risk of various violations of the biomechanics of the movement increases, including the ill-fated "rounding of the waist" in the company with strong pain. The forward slope also causes the hip flexors to do extra work so that you can maintain balance. And if your flexors are constantly working on wear, this can result in pain in the thigh.

Since we often use quadriceps instead of hamstrings and gluteus muscles, we can be at risk of knee injury, because our knees go too far forward or fall inwards during squats. If the knees fall inwards or extend far beyond the socks line, you put stress on the kneecap, ligaments and tendons of the knees, and all of this can manifest painful sensations.

Poor flexibility of the hips and upper back

Hips and upper back (thoracic spine) should be very flexible. But since most of us spend most of the time in a sitting position, the mobility of the listed anatomical zones is severely affected.

When you squat, due to lack of flexibility in the hips and in the thoracic spine, you lean forward. Although there is nothing wrong with a slight slope in the descending phase of squatting, a lack of flexibility leads to the fact that the slope becomes excessive. Excessive slope disrupts the natural arc of the spine, and this is especially noticeable in its lumbar spine.

If the natural arc of the axial skeleton is disturbed, the appearance of pain can not be avoided.

In addition to the problems listed above, many underestimate the importance of the trunk muscles for proper squats. When you squat, it is important to keep the spine in a vertical, neutral position, and keep this position throughout the exercise. If the muscles of the cortex are weak, it is impossible to keep the back straight.

If you can not fix the trunk in an upright position, everything will end up with an anomalous tilt forward with a violation of the natural arch of the spine. Both problems, as you already know, cause discomfort. In addition, it will be very hard for you to crouch with heavy weight.

Squats without pain: an action plan

Now you know why squats hurt, and I want to help you fix it! Here is a plan of 4 items that always works.

The difficulty of squats is that everyone has a physique, and the universal formula of squatting techniques can not be deduced. However, if you do not "sit back" during the squat, if your knees go inward, or if the body is completely littered forward, the likelihood that the pain is at least partly due to a violation of the technique of exercise is likely.

If you know that you have these problems, start by watching training videos about sit-ups, read about how to squat correctly, and then direct efforts to learn how to do an exercise with light weight. Increase weight only when you can cope with it without disturbing the technique of exercise.

As we have already explained, so that you can do qualitative and painless squats, your buttocks should be strong.

My favorite exercise for strengthening the buttocks is the bridge. To fulfill it, lie on your back, bend your knees and straighten your back. Now lift the hips upward, straining the gluteal muscles. You can complicate the task by leaning your back on the bench and putting the pancake or bar of the bar on your hips. You can also make a bridge with one foot.

Also I like the march bridge. Take the starting position, as with a normal bridge, and then slowly lift one leg up and hold it for a few seconds. Put your foot on the ground and repeat the exercise with the second leg.

Do not let your hips dangle back and forth or from side to side while driving. Do about 10 repetitions with each foot.

If the muscles of the body – your weak point, squats can be given with difficulty and be very painful. One of my favorite exercises for strengthening the muscles of the trunk is called "spinning on fitbole."

To perform this exercise, rest your elbows and forearms in fitball, so that the body is in the position of the bar, but with a slight bend in the knees. Do a circular motion (rotation) elbows, allowing the movement and hips. Rotate your elbows in both directions.

Start with 30 seconds in each direction and gradually bring the time to one minute.

Item 4: stretch the hip flexors

We sit a lot. This means that our hip flexors are usually shorter and not so elastic. Next, we will talk about a simple, but very effective stretching of the hip flexors, which, if done properly, can be a decisive factor.

To perform stretching, stand on one knee and put in front of him a gymnastic stick or a cylinder for pilates. Actively push the projectile and press it towards towards the floor. This small but important step ensures that you recruit the muscles of the trunk and feel the stretching of the hip flexors.

Keep your back in a vertical position, when straining the buttocks and directing them down. Lean forward in the hip joints, holding the position for at least 2 seconds. Return to the starting position and repeat the exercise 8-10 times with each foot.

It's easy to say "if it hurts, do not do it," but I think every girl should include sit-ups in her training program. The key to success is to start with a reasonable working weight and perform the exercise correctly, so that the movement is painless. And if squats cause pain, it is necessary to make corrections and correct violations of the biomechanics of the movement, of which we have just spoken.

Do not be afraid to squat! Just give them time and do not hesitate to train with light weight. Perhaps, the first attempt will not succeed, but this is really one of the best exercises for general muscle development, and it is suitable for any fitness purposes.


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