Squat knee valgus: The relationship between the range of ankle lateral flexion and squat

Squat knee valgus: The relationship between the range of ankle flexion and the squat

　　After reading the reasons for knee valgus! Then I will look at the relationship between the range of ankle flexion and the squat. Why do you know that the angle is insufficient? How many degrees of lateral flexion does squat require? Why can internal rotation increase the depth of the squat? Let’s take a look.

　　What is the first step to correct knee valgus? First, you have to decide what problems are caused by:

　　1. Movement of the dorsiflexion

　　2. Stability of the hip joint

　　3. Coordination

　■ How do I know that the knee volatility is caused by insufficient flexion of the ankle?

　　Then, how do I know that the knee volatility is caused by insufficient flexion of the ankle? Use box squats to perform squats parallel to the ground or lower to check the ankle flexion of the ankle.

　　If there is no knee volatility during box squats, but when performing full squats, the knee volatility is caused, this is a very good clue. "Knee volatility is caused by insufficient flexion of the ankle". In addition, if performing full squats, the soles of the feet are outwards. The aggravation of rotation is another good clue. "Insufficient flexion of the ankle is the culprit". You can also use the semi-kneel position to measure the flexion of the ankle.

　　I prefer to test in the Weight-Bearing position rather than the "non-weight-bearing position". Because under weight-bearing, people will have more range of movement; in addition, the characteristic of squats and other functional positions is that in the weight-bearing position, which you try to improve and be more compatible. Body posture.

　　　Weight-bearing exercise refers to the form of exercise, which helps increase the direction of muscles and bones resist gravity, so that your muscles and bones can gradually adapt to their weight and become stronger. This type of exercise is like walking, jogging, running, running ropes, climbing mountaineering, dancing, climbing stairs, etc. The weight-bearing posture, simply put, is the posture of the body load on the feet, rather than the posture of carrying external loads. You can think of it as a squat, and the body weighs on the soles of the feet.

（ No non-weighting measurement is required)

　　A measurement method is provided below (in fact, it is also a way to stretch). Place the wooden stick on the outside of the soles of the feet, and the knees are also moved forward toward the outside of the soles of the feet. Make sure that the heel is flat against the ground and the soles of the feet do not rotate inward. The movement reaches the limit. "Stop, and you can determine the range of your functional ankle flexion and movement. Take a photo or make a record. (Please do it barefoot).

(Note: Follow the WeChat public platform of the fitness bar, search for subscription account "Fitness Bar Network" or "Click to scan and follow")

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■ Normally, what angle is the lateral flexion of the ankle? How much does it take to squats?

　　How much lateral flexion angle is required for squats?

　　How much lateral flexion angle is required for squats?

　　The heel of the Olympic weightlifting shoes increases the amplitude of your knees forward, and the tibia can form a sharper angle with the ground. If the purpose of testing is to be used, it is recommended to use barefoot.

　　According to Ankle Joint dorsiflexion.Institute of a normal range, under weight bearing, the normal ankle flexion range is 7 to 35 degrees. Different types of squats and body shapes require different angles.

　　　(▲ She puts on weightlifting shoes, the angle of the ankle flexion is about 45 degrees. This angle is still not enough to keep her upper body upright, so you can notice that her soles are rotated inward and her hip joints and tibia are rotated inward. This is enough to keep her body upright and squat lower.)

　　(▲This type of squat does not require ankle flexion)

　　(▲This type of squat requires about 30 degrees of ankle flexion.)

　(▲ It takes about 10 degrees of ankle flexion)

　　If you lack the required range of ankle flexion and movement, but you still have to perform a specific type of squat. In order to achieve the movement, their bodies may:

　　1. Round their spine

　　2. Rise up onto the balls of their feet or

　　3. Rotate the soles of the feet (causing the external knees of the knees)

　　For such people, it is very urgent to correct the flexion and softness of the ankle flexion and the softness of the calf. Several movements will be provided later.

　■ Why can ankle internal rotation allow the knee to move forward more?

　　Imagine that when you are conducting a test (Standing Toe-Touch) or (Sit-and-Reach) test, you think this is testing the softness of the thigh side, but in fact, the softness test results are the result of combining the range of motion of the spine, pelvis and hip joints. If you really want to test the softness of the thigh side, you need to keep the spine and pelvis upright and reduce the range of motion of these.

　　The same thing, but when you bend the ankle side and rotate the soles of the feet inward , you can get a larger range of motion. There is a diagram above. On the left is purely flexing the ankle side, while on the right is added with internal rotation of the soles. The internal rotation of the soles increases by about 10 to 15 degrees.

This is why many weightlifters will flex their feet internally, which will allow them to squat deeper. But this is not a good idea. It is similar to when performing a deadlift, let the spine flexion compensate for the insufficient "hip flexion mobility/thigh "spokenness" of the "side softness" of the thigh. Such compensation can allow you to fully train, but this process will seriously affect your body.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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