What you need to do for a Pain Free Squat: Part 2 of 4
Be sure you read part 1 of this series!
On to the next section: The knee joint!
Did you know the knee has to rotate? Not many do, and I am here to tell you WHY and HOW!
The lower leg bone (tibia) rotates as the knee bends and straightens.
When there is restrictions in tibial rotations, there will be restrictions in knee range of motion. It can present like a stiff and achy knee that doesn’t like when you sit cross legged on the floor, or be in a low kneel.
Watch and follow along in the video to assess, control and mobilize your knees for a better squat:
Video Notes:
Self Assess: Child’s Pose
1st movement:
knee CARs (controlled articular rotations): end range rotations at the knee joint level, 3-5 times each way
2nd Movement:
Self Mobilization of Knee Joint
Place towel in knee crease and bend for improved awareness of joint bending
5 times within tolerance
Integrate Part 1 +2:
Child’s Pose to low kneel for Knee + Ankle Mobility
Now that you trained some joint movement in your feet and knees, go test out a squat and see how you feel!!
Stick around for part 3 and 4.
xx-Christa Ordonez, PT, DPT
Your PT and Pilates Bestie
ps- This video is apart of my 5 day squat training- and truly a gem.
If you want the whole 5 days series NOW, you can get it from my Free Resources- snag it here!