To be safe this means if you are aware of articular damage or meniscus injury to your knee to minimize stress small squats below 50° of knee flexion is advised to decrease compression forces.įirst you must warm up prior with dynamic exercise of the functional muscle groups. However there is not enough evidence in this area and needs further study and investigation. ![]() Deep squatting overtime may increase susceptibility to patellofemoral degeneration with stress between the patella and the articulating aspect of the femur. Tibiofemoral joint compressive forces have been shown to peak at 130° of knee flexion where the menisci and articular cartilage are under load. In theory there is a possibility for stress injury overtime during deep squatting of the menisci and articular cartilage. Although some authorities caution against deep squats the forces on the ACL and PCL decrease at high flexion and compressive forces on the menisci and articular cartilages in the knee peak at these same high angles. ![]() So when we break this down what does all this mean? Well it means for health individuals with no injuries there is minimal evidence that deep squatting with high flexion of the knee causes stress injuries to ACL and PCL and therefore is safe to carry out. Peak ACL forces of CKC movements occur between 15 - 30° of flexion and decreases significantly at 60° then levelling off afterwards at further flexion angles. However, the peak of tension of anterior cruciate ligament (ACL) takes place in the exercise of OKC close to full extension of the knee. PCL forces rise consistently with every flexion angle beyond 30° of knee flexion peaking at about 90° and declining significantly after with minimal PCL forces past 120°. It gives evidence the peak of stress in the posterior cruciate ligament (PCL) is double in exercises in CKC. A study by Medicine & Science in Sports & Exercise looked at the ‘Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises’, which analysed stress on cruciate ligaments during both CKC and OKC. We will first look at the peak stress of the cruciate ligaments in both CKC and OKC movements. We will breakdown the movements of the squat and look at its health benefits and why you should implement it into your fitness routine.įirst we must breakdown and assess some anatomical structures and biomechanics involved in the squat exercise. To master the squat is it important to first understand why it is such a popular exercise, what’s happening on a biomechanical and anatomical level and how to safely perform correct technique. ![]() Squats have long been criticised for causing stress and degeneration to the knees however research shows that when done properly squats actually improve knee stability and strengthen connective tissue. It is however an exercise where too often poor technique or initially too much weight is used leading to fatigue, poor technique, injury and frustration. Being a highly functional exercise the squat provides strength for real life daily activities as oppose to simply being able to push gym equipment. It is a popular exercise widely used by athletes to increase strength, balance, proprioception, rehabilitation from knee injury and also recreationally for general fitness. The squat exercise is one of the most effective functional whole body movements out there.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |