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| How to Reduce Knee Strain During Squats |
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Properly done the squat is one of the more functional, safe and productive lower body exercises. Many weightlifting enthusiasts, however, don't squat with good form and the knee joint often suffers. Here are some tips for safe strong knees while squatting: * Always squat in solid sturdy shoes. Soft spongy ones will not give you solid support and may allow unnecessary movement of the knee joint. * When you have the bar in position over your upper back slide your feet to position, don't lift them. * During the descent, keep forward movement of the knees and shins to a minimum. The more the knees are allowed to move forward the more stress is placed on the knee. * Squat down to where your thighs are parallel to the floor. Knee stress increases as you go below parallel. * Take a medium to wide stance before beginning. Narrow stances have been shown to increase knee forces. * Stay steady and controlled in the lowered postition of the squat. Do not bounce. * Do not use a board, block or plate under your heels. Raising your heels greatly increases knee strain. * New research has shown it doesn't matter whether the toes are slightly turned out or in with regards to knee forces. * When you ascend, feel like you are pushing through your heels. * Train at a controlled steady pace. The faster you squat the greater chance you have of injuring your knees. The squat is an unparalleled activity. It mimics everyday activities and many sporting events. Thus is a functional exercise. It trains all the muscles of the lower body and burns up many calories doing it. The squat belongs in everyone's exercise routine. Practicing some of the above guidelines to reduce the stress and strain on the knee is a good idea, even for those with no history of knee problems. About Authorsee belowSource: ArticleTrader.com Read more at: http://www.articletrader.com/health/fitness/how-to-reduce-knee-strain-during-squats.html. |
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