Squatting is a fundamental biomechanical motion and, as such, we all end up performing squats daily. This manifests during daily actions such as sit-to-stand (and vice versa) transitions from a chair, couch or even a toilet! That said, some of us challenge the squat motion during specific exercise activity. This can be accomplished in many ways by performing, for example, goblet squats or using a squat rack with an olympic bar. Since squatting is such a fundamental daily activity, let’s go over some squatting basics by discussing the joints primarily involved in squatting!
The 3 joints primarily involved in the squat motion, from bottom to top, are the ankles, knees and hip joints. A problem with any of these joints (or combination thereof) can dramatically alter the biomechanics of your squat. Even a slight change could place an individual at risk for serious injury. For example, limited motion at the ankle joints could result in over flexion of the lumbar spine during the doward motion of a squat. In this scenario, given that a person is using an olympic bar on their back during the squat, this could result in the bar rolling dangerously close to the head. I’ve personally witnessed this in a gym and a weighted olympic bar almost rolling over someone’s head!
In order to address the ankle, knees and hips prior to squatting exercises or even for day-to-day activity, you want to get them moving! I recommend self mobilization/ballistic warm-up activities. These recommendations generally involve 3-4 sets of 10 of the following:
-ankles: clockwise and counterclockwise circles as well as up/down motions
-knees: bend and straighten
-hips: in and out’s and flexion and extensions
If you intend to perform squatting exercise activity, after warming up the aforementioned joints, I then recommend performing 3-4 sets of 10 of an unweighted squat motion. The idea is to warm up the joints then get the body ready for a weighted activity by performing the unweighted biomechanical motion of the activity you are about to perform.
Given that there is no existing issue with the knees, hips, ankles or low back/pelvis, your squats should operate smoothly. However, if you should have questions regarding your squats, how to properly perform them or even concerns about the health of the joints involved in squatting, do not hesitate to contact your healthcare provider today for a thorough assessment!
Happy squatting!
Author: Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.