Matthew-boes-snc
Appt : (919) 863-6845
Make an Online Appointment
  • shoulder-arthrocscopy
  • rotar-cuff-tear
  • knee-arthroscopy
  • Acl-reconstruction
  • trusted-sports

How A Correct Squat Can Help You Prevent Injuries

artificial-turf-matthew-boesMany athletes constantly suffer from injuries. While sometimes these injuries are caused by sports accidents involving heavy impacts, often they are related to improper body movements during exercise, which put excessive strain on the body. Not only does incorrect movement during exercise hurt your body, but incorrect movement during any type of activity you engage in throughout your day can be harmful as well. Maintaining a healthy diet, getting ample sleep and regularly exercising are all important to stay in good shape, but these are not enough to become your best, fittest and healthiest self. Knowing how to correctly move your body is crucial to prevent injuries and live a pain-free life. Especially if you often engage in very intense exercise, it is important to learn how to use your body in the correct way and to minimize the strain put on your joints, muscles and tendons. But even if you aren’t into sports, any movements that you perform during the day, for example while sitting at your desk at work can leave your body in a very bad state if you aren’t moving correctly.

Pain Affects Your Overall Quality of Life

If you regularly engage in exercise that leaves you with a constant lower back pain or come home from work with a sore neck every day, this will affect your overall quality of life. You won’t be able to sleep properly, you might be in a bad mood if the pain doesn’t go away and might not be able to play sports as you once did. All of this will wreak havoc on your physical and mental health. Eventually, small discomforts can turn into serious injuries that might require surgery or become chronic conditions. If you are constantly hurting, you need to take action. Just as you stop eating candy or start better brushing your teeth when you are having oral health problems, a badly functioning body also needs to be treated. The earlier you take action, the easier it will be to repair your body and have it function at 100 percent again. Let’s look at a key body movement that most humans perform daily, which can leave the body impaired if consistently performed incorrectly.

Get Your Squat Right

A squat isn’t just an exercise that is performed by gym-goers, it is actually a basic human movement that each of us performs, in a way, many times each and every day. Every time you sit down and stand up from your sofa, desk chair or toilet, you are performing a type of squat. If you carry out this movement incorrectly, your body will warn you about this through a pain signal. It might take a lot of incorrect squatting movements for you to become aware of the pain, but eventually the pain will become more intense, especially if you often carry out bad form squat movements during high intensity exercise.

If you can’t perform a proper squat, this indicates that you either don’t know how to do a squat correctly, or that you just lack the range of motion in certain parts of your body to perform a good squat.

Learning how to squat correctly is important for many movements you perform during everyday life, as well as for just about any type of sport. Anytime you perform a squat movement, whether it be at the gym or when picking up your bowling ball, you need to execute the squat movement using correct form in order not to excessively strain your body.

To squat correctly, you need to make sure you start off in the right position, with a neutral spine and your feet more or less straight, positioned just outside your shoulders. Keep your body weight centered over the middle of your feet. You use your feet to create stability by sort of screwing them into the ground, pushing them outward, your left foot to the left and your right one to the right, while keeping them in their straight position. Squeeze your glutes and tighten your abs. Keep your ears over your shoulders and look forward. Lift your arms up to about chest level and make sure your shoulders are pulled back. Slightly rotate your hands externally. Now you start lowering yourself, keeping your arms in front of you and your back flat, driving your knees sideways. Try to keep your shins vertical and don’t overextend your lumbar spine. Once you go further down into your squat, you’ll start to become aware of any issues with range of motion you might have. Keep going down pushing your knees outward while holding your abs tight, back flat and shins vertical. You want to drop your hip below your knee, but if this is not possible without compromising your form, you shouldn’t try to force it. It is better to perform a higher squat correctly than to sink lower down with bad form. Come out of the squat the same way you sank down into it, keeping proper form.

Regularly performing a squat will help you determine whether your body is in good shape or if you need to work on your mobility. Anyone should be able to perform a basic squat for at least ten minutes without compromising form. If you can’t perform a correct squat, you’ll have to work on the parts of your body that are lacking range of motion. Determining what these are can be quite difficult and you might want to consult with a physical therapist about this. Daily stretching and mobilization exercises can help you improve your body’s range of motion and consequently enhance your performance and prevent injuries.

What If Your Pain Doesn’t Go Away?

If you are suffering from severe pain in your feet, ankles, shoulders, elbows or knees that isn’t being resolved by moving correctly and performing the right mobilization and stretching exercises, you may need to see an orthopedic surgeon for a thorough diagnosis of your injury.
Matthew Boes, M.D. has years of experience treating sports related injuries. He loves playing sports himself and knows the feeling of not being able to properly play the sport you are passionate about due to injury. Contact Dr. Matthew Boes today for more advice on injury prevention or to schedule an appointment to diagnose your injury.

1,980 comments on “How A Correct Squat Can Help You Prevent Injuries

  1. F*ckin’ amazing issues here. I’m very satisfied to look your article. Thanks so much and i am having a look ahead to touch you. Will you kindly drop me a mail?

  2. I precisely had to appreciate you yet again. I’m not certain the things that I would’ve undertaken in the absence of the actual advice documented by you about that field. This was a real horrifying dilemma in my circumstances, nevertheless coming across this specialized form you solved that forced me to weep with gladness. I am thankful for the work as well as have high hopes you recognize what an amazing job your are doing teaching people today by way of your webblog. More than likely you haven’t got to know any of us.

  3. hello!,I like your writing so a lot! proportion we keep in touch extra approximately your article on AOL? I require a specialist in this house to resolve my problem. Maybe that is you! Looking forward to peer you.

  4. vpn reviews says:

    Safest husband toasts, or toasts. ‘re brought to you you most likely inside the wedding party and are nonetheless required to prove fun, humorous and as nicely as helpful of course. greatest man speech jokes

  5. A person essentially lend a hand to make seriously articles I would state. That is the very first time I frequented your website page and so far? I surprised with the analysis you made to create this actual submit amazing. Fantastic activity!

  6. You actually make it appear so easy together with your presentation however I find this topic to be actually one thing which I think I might by no means understand. It sort of feels too complicated and very extensive for me. I am having a look forward for your subsequent publish, I will try to get the grasp of it!

  7. Hi there, just became aware of your blog through Google, and found that it’s truly informative. I am going to watch out for brussels. I will be grateful if you continue this in future. Numerous people will be benefited from your writing. Cheers!

  8. You completed a number of fine points there. I did a search on the issue and found most persons will consent with your blog.

  9. Some genuinely nice and helpful information on this site , besides I feel the style contains fantastic attributes.

  10. porno says:

    Music began playing any time I opened this website, so frustrating!

  11. Excellent read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch since I found it for him smile So let me rephrase that: Thank you for lunch!

  12. Attractive section of content. I just stumbled upon your blog and in accession capital to assert that I acquire in fact enjoyed account your blog posts. Anyway I’ll be subscribing to your feeds and even I achievement you access consistently fast.

  13. Magnificent goods from you, man. I have understand your stuff previous to and you’re just extremely excellent. I actually like what you’ve acquired here, certainly like what you’re saying and the way in which you say it. You make it entertaining and you still take care of to keep it wise. I can not wait to read much more from you. This is really a great web site.

  14. I loved as much as you will receive carried out right here. The sketch is tasteful, your authored subject matter stylish. nonetheless, you command get bought an shakiness over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this hike.

  15. I as well as my pals were found to be reviewing the nice procedures found on the blog and then then came up with a horrible feeling I never thanked the web blog owner for those techniques. All of the guys ended up so thrilled to study all of them and already have in reality been using those things. I appreciate you for truly being indeed helpful and then for considering this kind of ideal information millions of individuals are really eager to discover. Our own sincere apologies for not saying thanks to earlier.

  16. I have been checking out some of your stories and i can claim pretty good stuff. I will surely bookmark your blog.

  17. Hiya, I am really glad I’ve found this info. Nowadays bloggers publish only about gossips and web and this is really annoying. A good web site with interesting content, that is what I need. Thanks for keeping this site, I will be visiting it. Do you do newsletters? Cant find it.

  18. A actually fascinating read, I might well not agree completely, but you do make some quite legitimate factors.

  19. Gavin Hepker says:

    Typically, I locate this fashion of information unbelievably unexciting, nonetheless by yourself manufactured it intriguing in the direction of me. This took me in just and manufactured me Quite believe with regards to the elements you wrote. I genuinely like this posting.

  20. Eugene Amo says:

    Thanks for sharing excellent informations. Your web-site is very cool. I am impressed by the details that you have on this site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for extra articles. You, my friend, ROCK! I found simply the information I already searched all over the place and just could not come across. What a perfect site.

X

Tell a Friend

captcha