Re-learn how to squat properly
Video Transcript
Hey everyone, Dr. Alibhai here. Many of us have lost the knack for squatting properly—a skill even toddlers possess when they naturally squat to use the restroom. However, by the time kids reach eight, nine, or ten years old, many can’t squat correctly, which is concerning.
Poor squat mechanics often lead to orthopedic injuries in the hips and knees. To perform a proper squat, start with your feet slightly wider than shoulder-width apart. You can turn your toes outward slightly to help open up your hips.
Focus on rotating your kneecaps outward, rather than letting them collapse inward. Instead of bending down towards the ground, keep your back straight and upright. Imagine sitting back into a chair or like you’re sitting on a toilet, hinging back into that position.
If you notice yourself leaning forward excessively, it could be because the middle of your back is stiff. You might benefit from the foam rolling exercises available on our YouTube channel, or you may need to release tight calf muscles. Addressing these areas can help you achieve a deeper squat, with your kneecaps rotating outward, thereby reducing stress on your knee and hip joints and preventing wear and tear.
Practice this method to move and perform better throughout the day without pain. Let me know how it goes and keep practicing those squats.