Can't squat down, what should I do?
Many yoga practitioners ask that they can’t squat down in some yoga poses, such as salute pose and wreath pose. What's the matter?
Let’s analyze this issue today!
If you can’t squat down, your heels leave the ground; or after squatting, your body’s center of gravity is too much backwards. Is the reason for the limited dorsiflexion of the foot!
What is restricted dorsiflexion
Foot dorsiflexion refers to the movement of the toes moving up and the back of the foot close to the front of the calf. As the saying goes, the toes are lifted.
Restricted dorsiflexion performance
The squat posture requires the linkage of the hip, knee, ankle, and three joints, which means that when the knee joint is bent, the hip joint must be flexed, the hips moved back, and the upper body Lean forward, and then lower as you squat, the calf needs to lean forward to produce ankle joint movement, called dorsiflexion of the foot.
To complete a full squat, the ankle joint must meet a dorsiflexion approaching 30°.
If the calf can’t lean forward, the center of gravity of the body will be placed back, and there is a risk of falling. So squatting will try to move the body in front of the knee joint, and then lower the buttocks.
Causes of restricted foot dorsiflexion
The muscles that cause foot dorsiflexion Mainly the muscles of the front side of the calf, and the muscles that limit dorsiflexion of the foot are mainly the back of the calf.
One piece is the gastrocnemius muscle, which spans the knee and ankle joints. It restricts dorsiflexion of the foot when the knee joint is straightened.
The other is the soleus muscle, which only spans the ankle joint, and its tension is not affected by the bending of the knee joint.
When squatting, the knee joint is bent and the gastrocnemius muscle is relaxed, which will not restrict the dorsiflexion of the foot, so the muscle that causes the restriction of the dorsiflexion of the foot is the soleus.
If the dorsiflexion of the foot is limited, it is difficult to squat, and the heel cannot fall to the ground. Or after the heel lands, in order to maintain the balance of the body, the knee joint will be excessively bent to replace the ankle joint. This causes the knee joint pressure to increase and appear pain.
At the same time, due to muscle tension, blood circulation in the lower limbs is blocked, and varicose veins appear.
Limited dorsiflexion not only directly affects the flexibility of the ankle joint, but also affects jumping and running activities. When going upstairs, due to limited dorsiflexion of the foot, the knee joint is easy to wear and pain. It can also cause knee hyperextension and pelvic forward tilt.
Restricted dorsiflexion adjustment method
1. Stretching soleus muscle
1. You can stand in front of a wall, stand upright with your heels supporting the ground, and your toes on the wall. Inhale deeply, straighten your spine, keep your pelvis straight, exhale slowly, exert force from the soles of your feet, and move your whole body forward (don't lift your hips but only move your upper body forward). Do this for 5-8 breaths and relax, then do the other side. This is a complete round, do two or three sets of exercises.
2. Prepare for squatting position, with front calf perpendicular to the ground and knees facing straight ahead.
As you exhale, move your body's center of gravity forward. Do not leave the heel of your front foot on the ground and keep it in the extreme position.
Inhale and hold; exhale, continue to move the center of gravity forward, and stretch the back of the calf.
3. Cover the soles of the feet with a stretching band or towel, hook the toes back, and stretch the soleus muscle.
4. Relax the soles of your feet, you can use tennis balls on the soles of your feet and roll back and forth
5. Towel grip training training
It can increase the muscle strength of the sole muscles and place it under the soles of the feet A towel, use the soles of the feet to repeatedly grasp the practice.