Proper squat form is critical for ensuring that these muscles and joints work together efficiently, reducing the risk of injury and maximizing the effectiveness of the exercise. Here’s how maintaining proper form protects your body:

• Knee Alignment: Keeping your knees in line with your toes during the squat prevents undue stress on the knee joints. Allowing the knees to collapse inward (a common mistake) can lead to knee pain and increase the risk of ligament injuries.
• Spine Neutrality: Maintaining a neutral spine (not excessively rounded or arched) is essential for protecting your lower back. Proper engagement of the core muscles helps keep the spine in a safe position throughout the squat.
• Hip Hinge: Initiating the squat with a hip hinge (pushing the hips back) ensures that the glutes and hamstrings are adequately engaged. This movement pattern reduces the load on the knees and helps distribute the weight more evenly across the lower body.
• Ankle Mobility: Adequate ankle dorsiflexion (the ability to move the ankle upward) allows for proper depth in the squat without compromising form. Limited ankle mobility can cause compensations, such as excessive forward lean or lifting of the heels, which can lead to strain on the knees and lower back.

Squatting may seem straightforward, but it’s easy to make mistakes that can lead to injury or diminish the effectiveness of the exercise. Poor squatting technique is not just about missing out on the full benefits of the movement; it can actively harm your body over time. Repeatedly squatting with improper form can cause stress on the knees, hips, and lower back, leading to pain, inflammation, and even chronic conditions. Here are some of the most common mistakes people make when squatting:

1. Knees Caving In (Valgus Collapse): One of the most common and dangerous mistakes is allowing the knees to cave inward during the squat. This can put excessive strain on the knee ligaments, particularly the ACL (anterior cruciate ligament), and increase the risk of injury. This issue is often linked to weak glutes and poor hip stability.
2. Heels Lifting Off the Ground: When the heels come off the ground, it shifts the weight onto the toes and increases the stress on the knees. This usually happens due to a lack of ankle mobility or improper weight distribution. Keeping your heels grounded ensures that the load is evenly distributed across the entire foot, promoting balance and reducing knee strain.
3. Excessive Forward Lean: Leaning too far forward during the squat places undue stress on the lower back and can lead to injury over time. This problem is often caused by weak core muscles or tight hips. Maintaining a more upright torso position is crucial for keeping the spine in a neutral, safe alignment.
4. Deep Squats: While deep squats—where the hips drop below the knees—are often promoted for their benefits in fully engaging the glutes and hamstrings, they aren’t suitable for everyone. Individuals with hip pathologies, such as hip impingements (femoroacetabular impingement or FAI), may experience pain or discomfort when squatting deeply. Forcing a deep squat in such cases can exacerbate these conditions, leading to further injury. It’s important to understand your body’s limits and avoid deep squats if they cause hip pain or discomfort. Instead, modifying the depth to a level that feels comfortable and safe is essential.
5. Overarching the Lower Back: Some individuals overcompensate by arching their lower back too much during the squat. This can lead to excessive lumbar stress and increase the risk of lower back pain. It’s important to maintain a neutral spine throughout the movement, which involves engaging the core and avoiding an exaggerated arch or rounding of the back.

Hip impingement, also known as femoroacetabular impingement (FAI), occurs when there is abnormal contact between the ball (femoral head) and socket (acetabulum) of the hip joint. This abnormal contact can lead to pinching or irritation of the surrounding structures, such as the labrum, cartilage, or tendons. There are two primary types of FAI: cam impingement, where the femoral head is not perfectly round, and pincer impingement, where the acetabulum covers too much of the femoral head. In some cases, individuals may have a combination of both types.

Hip impingement can cause pain and limit the range of motion, particularly during movements that involve deep hip flexion, such as squatting. If left unaddressed, it can lead to more severe issues, such as labral tears or early-onset hip arthritis.

Those with hip impingement may experience discomfort or pain when trying to perform a deep squat. The pinching sensation often occurs at the front of the hip, particularly as the femur moves into a flexed position against the acetabulum. This can make it difficult to achieve proper squat depth and may force compensatory movements that can lead to further injury.

For those with FAI, attempting to push through the pain or force a deep squat can exacerbate the impingement and potentially damage the hip joint further. It’s crucial to recognize the signs of hip impingement and modify your squatting technique accordingly.

If you suspect or have been diagnosed with hip impingement, modifying your squat technique is essential to avoid aggravating the condition. Here are some adjustments that can help:

• Limit Squat Depth: Instead of aiming for a deep squat, focus on squatting to a depth where you feel comfortable and pain-free. This might mean stopping at parallel or even higher, depending on your individual hip mobility.
• Wider Stance: A wider stance can reduce the degree of hip flexion required in the squat, potentially alleviating some of the impingement. Experiment with your foot positioning to find what feels best for your hips.
• Toe-Out Position: Turning your toes slightly outward can help open up the hips and reduce impingement during the squat. However, be cautious not to overdo it, as excessive external rotation can create other issues.
• Hip Mobility Exercises: Incorporating hip mobility exercises into your routine can help improve the range of motion and reduce the severity of the impingement. Focus on gentle stretches and movements that target the hip flexors and adductors.

Ankle mobility, specifically dorsiflexion (the ability to move your toes toward your shin), plays a critical role in achieving proper squat form. Adequate dorsiflexion allows for a deeper and more stable squat by enabling your knees to move forward over your toes, keeping your center of gravity balanced. Without sufficient ankle mobility, your body may compensate in ways that lead to poor form and increased injury risk.

When ankle mobility is limited, it can have several negative effects on your squat:

• Forward Lean: To compensate for restricted ankle movement, you might lean forward excessively during the squat. This shifts the load onto your lower back, increasing the risk of lumbar strain and injury.
• Heels Rising: Limited dorsiflexion can cause your heels to lift off the ground as you descend into the squat. This shift in weight distribution increases the stress on your knees and diminishes the stability of the movement.
• Knee Collapse: Insufficient ankle mobility can also contribute to the knees caving inward, as the body struggles to find balance. This valgus collapse puts additional strain on the knee ligaments and joint surfaces, potentially leading to injury.

Improving ankle mobility can help you achieve a better squat form, reduce the risk of injury, and enhance overall performance. Here are some effective exercises to increase ankle dorsiflexion:

1. Calf Stretch: Stand facing a wall with one foot forward and the other back. Keeping your back leg straight, press your heel into the ground and lean forward slightly until you feel a stretch in your calf. Hold for 20-30 seconds and repeat on both sides.
2. Ankle Dorsiflexion Stretch: Place one foot on a low bench or step, with your heel on the edge and toes pointing upward. Gently press your knee forward over your toes, keeping your heel grounded. Hold for 20-30 seconds and repeat on both sides.
3. Foam Rolling: Use a foam roller to massage the calves and Achilles tendon, which can help release tightness and improve flexibility in the ankle joint. Spend 1-2 minutes on each leg, focusing on areas of tightness or discomfort.
4. Wall Ankle Mobilization: Stand facing a wall with one foot forward and the other back. Keeping your front heel on the ground, slowly bend your knee and try to touch it to the wall, keeping your back leg straight. Repeat 10-15 times on each side.
5. Heel Raise for Squats: If you struggle with ankle dorsiflexion, using a heel raise can be an effective modification to help you squat deeper and with better form. Place small weight plates or a squat wedge under your heels when squatting. This elevates the heels, compensating for limited ankle mobility and allowing you to keep your torso more upright, reducing strain on the lower back and knees. This modification is particularly useful while you work on improving your ankle flexibility.

The key takeaway is that squatting should be tailored to your individual needs. Whether you’re dealing with hip impingements, limited ankle mobility, or other anatomical challenges, there are ways to modify the squat to suit your body and prevent injury.

By focusing on proper form, listening to your body, and making adjustments as needed, you can reap the full benefits of squatting while protecting your joints and muscles.

Remember, if you’re experiencing pain or difficulty while squatting, it’s always a good idea to seek professional guidance. A physiotherapist can help assess your form, identify any underlying issues, and provide personalised recommendations to keep you on the path to safe and effective training.

Squat smart, squat safe, and enjoy the journey to stronger, healthier legs and a more resilient body.

The Sharp Physio Team