BLOG: How and why deep squats are so good for you
Squat depth is important, one to build strong muscles around the hips and knees but equally to ensure strength is available through a full range of movement.
Injuries, poor patterns and techniques or weakness can cause limited range of motion and therefore slower results for the continued hard work.
Here MD Tom Heeley is going to discuss how he assists with imrpoving you squat depth with some of the athletes and individuals he works with from Derby County FC, Team GB and marathon runners in the clinic.
Banded ankle work
One of the big issues causing lack of squat depth is ankle range of movement and specifically dorsiflexion, the action of pushing the knee over toes.
This often causes a lot of controversy as to how far to push knees over toes and therefore how much stress this puts on the knee. However, there is a critical range that needs to be achieved and, if this is lacking, then this exercises might be one to try.
The band applies traction to the talus bone and reduces its impact on the bottom of the tibia/fibula joint and the talar dome space.
Try these before your next squatting session to see if it helps your depth.
Tibial rotation seated
Another possible limitation is the lack of tibial rotation at the knee. The knee doesnt just bend and straighten, try doing this on a chair and you'll be amazed the movement comes from your knee, not hip or ankle.
This rotations helps to reduce the sticking effect an old knee injury can cause, specifically one that required surgery.
Whilst being seated on a chair or box, place a roller between your knees to begin with and rotate left and right, trying to pause and increase the range after each time.
Tibial rotation standing
Similar to above the tibia and fibula rotate at the ankle too, and again this is a movement that needs practice for sporting performance and squat depth.
The bottom of the tibia and fibula form the talar dome and this interacts with the talus bone at the heel end of your foot. The talus bone connects the foot to the leg and could be thought of as the most important interaction of bones in the body to aid with movements like walking.
Try this one in standing and imagine screwing your foot into the floor and rotating the leg around it, controlled and slow.
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