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HEALTH & FITNESS SQUAT FOR THE NEW YEAR
by Paula Allia A s millions of Americans exercise each day, Typically it is known that the quadriceps in the
PT, DHSc, MTC, OCS January is the month that historically has anterior thigh work significantly in the squat at
the most gym memberships. Finding the the knee. It is of utmost importance when bending
“Remember, right place to assist you in your needs is and rising that the knee does not pass in front of
the body is essential in order for you to follow through and keep the foot. If it does there is an increased torque on
one kinetic your New Year’s resolution. We, at Fitness Together, the knee. The exercise in both directions should
chain and focus on using body weight to strengthen muscles, be done in a controlled manner because there
actions at execute power, and assist you in both everyday is a strengthening component in both phases. In
one joint functional activities and in improved performance addition, the gluteal muscles work to control the
”affect the with various sporting activities. Our combination hip component of this exercise.
others. of certified trainers and an experienced physical
therapist is a key component to the best execution. The knee should not turn inward. When the leg
falls inward there is a lot of internal rotation at the
One of the most common exercises for the legs hips. This places undue stress on the medial aspect of
is the squat but why is it used so frequently and what the knee and the gluteal muscle on the side of the
are the proper techniques that should be followed in buttocks (gluteus medius) is stretched and many
order to avoid bad technique and injury? The typical times is less active than it should be. Thus there is
injury that occurs in the body is the knee. Some weakness in the hip abductor or rotator muscles or
people already have knee conditions so it is important when the firing pattern of the quadriceps is not
to find that right position to use and this may vary working correctly.
depending upon the range of motion and joint angles
of the hip, knee or ankle. Remember, the body is one There can be so many contributing factors to
kinetic chain and actions at one joint affect the others. not performing an activity correctly. One is simply
not knowing what is the right way. Next, one may
The squat is an exercise that strengthens the hip, have malalignment of a joint to begin with and
knee, and ankle. It is a closed chain exercise which finally, bad habits over the years cause one to take
means that the foot is fixed to the ground. If there are the path of least resistance and that is not always
any weaknesses in the muscles that properly activate the safest route.
then abnormal movement patterns occur. Over
time, these abnormal movements can cause excess It is time to take a stand for your own health.
strain to the muscles but also to the joint structures Participate in exercise of some sort daily. Incorporate
involved. Did you ever think why so many active a combination of cardio, strength, and endurance
people have so much arthritis? It very well may be training and incorporate your body weight into the
due to abnormal wear and tear over the years of not activities. Properly support your weight in a safe way
performing with quality. Quantity without quality in for your bones and muscles. Then progress safely as
exercise repetitions can break you down. Corrections your body is ready. Give your body a push start to
of techniques can help you avoid or lessen the affects exercising today and find the right trainer or therapist
of poor execution. to help, even if it is only for a couple of sessions to get
you on the right track.
INCORRECT POSITION CORRECT POSITION
Fitness Together
335 14th Ave South
Naples, FL 34102
239.263.9348
FitnessTogether.com/Naples
50 Life in Naples | January 2016
