This is the third part of the article about squat and weight loss.We are going to talk about the Squat Movement Dysfunction and How to Fix Them .If you missed out the 1st and second part is ok just visit link below ,and you can read it there.Alright, in today’s article i will be sharing a little bit more in depth about squat movement dysfunction and how to fix them.If you are looking for the common bad posture on squat and how to fix them please read part 2 of the article Squat Like This ,Not Like That.
Below is the Part 1 and 2 of the article:
In this article we will discuss about:
- Why groins hurt when you squat and how to fix them?
- Why knees hurt when you squat and how to fix them?
- Knees over toes or do not cross the toes when squat?
Why groins hurt when you squat and how to fix them?
Where Is Our Groins?
Groins consist of 5 main muscle that move our legs:
- adductor brevis
- adductor longus
- adductor magnus
- pectineus (source: healthline.com)
The Relationship Between Groins pain and Hip Joints.
Hei Weng ,we are talking about Ms.Groins, why suddenly Mr.Hip Joints came in? Well because both of them is in a relationship.Lovely right?
So, why do hip joint problems hurt in the groin?This is something called referred pain.”Is Just like heart attack may experience arm pain, or patients with gallbladder problems may experience shoulder pain.”-verywell.com
“Referred pain” can be define as the pain perceived at a location other than the site of the painful stimulus. –wikipedia.com
Possible Conditions of the hip joint that cause groin pain include:
- Hip Arthritis
- Hip Labrum Tear
- muscle pulls
How do you test if there is an injury on your hip joints?
Above is a good video on showing you how to test the hip joint and groin for possible injury ,if you having any.
Beside all above,sitting too long at one spot will shortens major muscles around the hips such as quadratus lumborum, rectus femoris, psoas, iliacus and this will also causes negative contribution to the squat movement.This is because you’re sitting on your hamstrings and femurs. “This pushes up the ball part of the joint, causing it to hit the top of the joint. An impingement can occur when the soft tissue around the hip gets pinched in the joint when the ball is out of place.A hip with restricted range of motion won’t be able to create as much power or force either. That means every lower-body exercise you perform suffers.”-menhealth.co.uk
This Video Demonstrate How Does Hip Joint Structure Look Like and How It Move.
How to Fix Your Groins or Your Hip Joints?
Groin pulls are usually graded as follows:
- Grade I Groin Strain: Mild discomfort, often no disability. Usually does not limit activity.
- Grade II Groin Strain: Moderate discomfort, can limit ability to perform activities such as running and jumping. May have moderate swelling and bruising associated.
- Grade III Groin Strain: Severe injury that can cause pain with walking. Often patients complain of muscle spasm, swelling, and significant bruising. –(http://www.centreforcomphealth.co.uk/hip-and-groin-strain.html)
- Below is the video that show you how should you do your groin rehab and prehab.
Hip Joints Injury Treatment:
According to webmd.com ,if your hip pain is caused by a muscle or tendon strain, osteoarthritis, or tendinitis, you can usually relieve it with an over-the-counter pain medication such as Tylenol or a nonsteroidal anti-inflammatory drug such as Motrin or Aleve.Beside this ,another effective way to relieve hip pain is by holding ice to the area for about 15 minutes a few times a day. Try to rest the affected joint as much as possible until you feel better.
Below is the video conducted by Dr Saran’s In Demostrating The 5 Steps to Hip Pain Relief.
HAVE A REST PALS!
Take a 5 minutes toilet break or walk around if you need.Remember sitting too long at a spot will shortens major muscles around the hips and caused impingement.
Ready to go?Lets Start back.
Remember is not about HOW HEAVY YOU CAN SQUAT,instead is about HOW YOU CAN SQUAT HEAVY by using the right technique.
Why knees hurt when you squat and how to fix them?
Before we go any deeper, lets know more about the knee joint.
“The knee is the largest joint in the body, and one of the most easily injured. It is made up of four main things: bones, cartilage, ligaments, and tendons.”-orthoinfo
Knee joint is a synovial joint which connects the femur, our thigh bone and longest bone in the body, to the tibia, our shinbone and second longest bone.
There are two joints in the knee—the tibiofemoral joint, which joins the tibia to the femur and the patellofemoral joint which joins the kneecap to the femur. These two joints work together to form a modified hinge joint that allows the knee to bend and straighten, but also to rotate slightly and from side to side.-healthpages.org
Why Do Your Knee Hurt After Squat?
The 4 Main Reason Why Your Knees Hurt During And After Squat
1. Improper Posture
A poor posture can cause alot of problem not only on your knees ,but also pain in your back and your hips. When you have a poor posture, your knees fall out of alignment, leading to knee pain. If you make your knees and ankles sway inwards or let your feet face outwards during your movements, it can damage your knees. Bodybuilders are very likely to suffer from knee pain due to improper postures during squatting.
Some injuries are not noticeable unless you move your legs in certain ways or perform exercises like a full squat. You need to follow a proper warm up routine before exercising and be aware of the possible injuries that you may have. If you notice any knee pain after squats, stop your routine exercise immediately. Rest your knees for a couple of days and perform the RICE technique, which means rest, ice, compression and elevation. If the pain persists, consult your doctor for treatment.
3. Wrong Methods in Doing Squats
a) Applying too much weight on your toes tends to pull your body forward, causing pain.
b) An inability to distribute your body weight properly can lead to further mistakes.
c) Avoid moving your hips and knees forward while squatting.
d) Tight hamstrings and poor movement mechanics on your part is the major reason for your discomfort.
e) Weak core, glutes and hamstrings cause your lower back and quadriceps to overwork while squatting, which leads to pain.
d) Furthermore, your abs and hips need to be strengthened to prevent your trunk from collapsing forward before you squat.- source:newhealthadvisor.com
4. Bad Squatting Form Due To Muscle Imbalance.
Bad posture such as ,knees cave in.out,body bending too low, the shifting of the body to one direction either left or right will contribute to the injury of the knees.(for more information about bad posture of squat and how to fix it ,please refer back to Part 2 :Squat Like This,Not Like That.)
Ok Now ,How To Do A Proper Squat?
By far, this is one of my favorite squat cueing video by Elliott Hulse .He teaches you how to coach athletes to perform the squat exercise with proper form using verbal cues.You will benefits from this video weather you are a coach of a trainee.
Im a big fans of ATHLEAN-X ,watch this video it show you how should you perform squat the proper way.
Knees Over Toes or Do Not Cross the Toes When Squat?
This is the hottest topic .Should your knees pointed over your toes when you squat down?or your knees should not go across your toes when you squat down?
“knee stress increased by 28% when the knees were allowed to move past the toes while performing a squat.”
“However, hip stress increased nearly 1,000% when forward movement of the knee was restricted.”
Think about it ,when was the time that you squat when with your knees over your toes?YES you are right!Since baby we learn how to squat with knees pointing over the toes.
The Proper Squat Transition By Squat University:
To read the full article on proper squating form go to : squatuniversity.com
Alright , i really hope that you have a better understanding on how to do a proper squat now.Please share this article with your family or friends that you think will benefits with.
Fast Weight Loss 201: Exercises For Weight Loss Complete Guide
1) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 1
2) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 2
3) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 3
4) Fast Weight Loss 201:Squat Exercises for Weight Loss Part 4