Proper Squatting Techniques

What makes the squat so great is that you can do one of the most effective lower-body exercises just about anywhere! While simple, but very effective when done properly. We use squats in our exercise plans for patients who need to build leg, hip and core strength. As long as you do squats correctly, you won’t have to worry about destroying your knees. At NYDNR, we will show you the proper squatting techniques.

Our physiotherapists or kinesiologist will make sure you will benefit from using squats in your exercise routine. There are specific health conditions and injuries that wouldn’t make squatting suitable for some.

If we want to see how to properly squat, all we have to do is watch toddlers. Adults are usually terrible squatters that need to relearn how to sit or squat properly.

Proper Squatting Techniques Blog  Sports and Athletic Performance   Here are some key pointers to know about squatting:

Start by planting your feet about shoulder-width with your big toes pointing forward.

You don’t want to have your spine flexed or extended but neutral.

Throw your hips back as if sitting in a chair, concentrating on keeping your knees wide.

Drop your hips until they are in line with your knees, then stand by pushing through your heels.

Try to hold your arms out extended in front of you.

It may help to use a stool or chair behind you.

Touch it gently with your butt and come back up. Once you get the hang of this we can add weights if recommended by your therapist.

Isometric type squats are exercises that are performed with restricted movements and build muscle strength and endurance. Sometimes called a squat hold, the isometric squat generate a static force in the joints and muscles. There is more time spent holding the squat before returning to standing. Eventually, you can work your way up to lengthier holds. Leaning against a wall for extra support may be helpful since this will restrict movement a great deal.

Sumo squats technique is achieved by widening your stance. They are squats with your feet wider than hip width and with toes pointing out allowing you to work on lower-body muscles. During a sumo squat, your glutes are more engaged than a regular squat. This require a unique combination of hip flexibility, glute and inner-thigh strength.

There are other more advanced squats like surfing squat and the figure four squat. These help build your core muscles as well as put more weight on one leg.

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In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)

image

Complete tear of rectus femoris
with large hematoma (blood)

image

Separation of muscle ends due to tear elicited
on dynamic sonography examination

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