To Squat or Not - A Guest Post

Along the lines of MythBusters, or snopes.com, it would be helpful if there were a site to which you could go to find the truth about the latest health fads. For example, if you Google "Gluten Free" or "Keto" diets you will find 5,540,000 different opinions about whether they work or not. The same goes for squats- you can find information to support whatever opinion you already have.

Many people think squats hurt your knees, will cause incontinence, and if you do too many you will end up injuring your back. However, in terms of scientific evidence, researchers have found that exactly the opposite is true. There are stipulations, of course. First, you need to rule out other injuries. If you have a knee that hurts with walking, it will probably hurt with squatting. If you are dealing with prolapse, it would be good to get that taken care of before squatting. If you have recently had a lumbar fusion, check with your doctor before squatting. Actually, I met a lady that has had most of her spine fused, and she squats with better form than anyone I know. Which brings me to the second stipulation: It's important that you have perfect form.

Good form isn't good enough in this case. I have met more than a couple people that think they squat well, then start loading up weighted squats and end up with issues. Don't blame the squat because you rushed into it. Take the time to have someone watch you, take the time to try a variety of
positions in a controlled environment so that you can feel the difference, and take the time to try squatting in different types of shoes. You will be shocked by the difference it can make. So, form is key.

Here are a few tips:

• Practice sitting into your hips and feeling your weight in your heels.
• Place a stool or a chair behind you as a reference point.
• Keep your knees aligned with your toes- avoid letting them "collapse" in so you don't end up knock-kneed.
• Also, try to not let your knees go in front of your toes- there is some debate on the full Olympic squat for knees over your toes, and I'd be happy to get into that on another day.

Finally, for the sake of your pelvic floor, fight against the "butt wink." A good squat can actually strengthen your pelvic floor. For a better understanding of this, check out Julie Weibe at the link below (1). Check out this video (Coming Soon!) for some guidance. If you are having trouble still, find a Physical Therapist, or a Certified Personal Trainer, and ask for help.

We all end up squatting at some point in our lives, whether it's getting in and out of a chair, or picking up a child. Might as well make your squat work for you, and not against you. The moral of the story: squat well, then squat often.

Ref: (1) http://www.juliewiebept.com/uncategorized/butt-wink-hip-openers-and-the-pelvic-floor/

Special Thanks To: Brittany M. - PTA & CPT, for writing this guest post about the exercise of squats. There is a custom video coming to show the correct method, and good form, for doing squats, but it has not yet arrived. When it does, I'll be sure to let you know!