Correcting sliding heels in wide-stance squats

hip position in squatsFollowing on from our article on toes turning out during squats, which discussed fixing such a problem during wide-stance squats, this piece looks at the foot-angle issue from the perspective of the toes staying where they are but the heels sliding in.

The first part of the solution is fairly simple: distribute more of your weight back into the heels of your feet so they have more traction with the floor surface and are less likely to slide in. The weight distribution needs to be even between the 3 key areas of the foot (ball of the foot; outside edge of the foot; and the heel (especially the inside half of the heel)). Continue reading

Toes turning out in the squats – is it tight ankles or hip capsules?

toe turn hip capsuleOften when people perform this website’s preferred style of squats (wide-stance, straight-feet squats with an emphasis on external rotation from the hips) a technique problem can be encountered when the toes turn out during the movement.

We have discussed the implications of footwear on toes turning out here, so this article focusses on the question of whether it is restricted range of motion in your ankle joints and/or restricted range of motion in your hip capsules which is contributing to the problem. Continue reading

Top 10 Most Popular Articles of 2014 – Part 1

As the year draws to a close, it’s a time of reflection, both seeing how far we’ve come and how far we still have to go. Hopefully in 2014 you’ve found some progress with your knee problems – whether it was progress over a matter of weeks, or months, we hope you’re feeling better than you did before. At the very least, more hopeful! With an average of one article posted every week throughout the year, we also understand there’s more content on this site than most casual readers will have digested – so it’s a time to look back and see what, of our most popular articles, you may have missed! So let’s start a countdown of the Top 10 articles (as decided by how many views they’ve had!) published in 2014 – broken into two posts to give you time to catch up on reading all these.  Continue reading

Clicking knees and related pain in patellofemoral syndrome

knee clickingHaving recently been asked about clicking during squats, and how it relates to knee pain and the overall effects of patellofemoral syndrome, it seems like an apt time to revisit this topic. Clicking knees, with or without pain, can be very disconcerting, and it’s not something that’s always commonly understood. It is not uncommon to experience clicking even if you do not have knee pain. This can happen when there is a short section of the knee’s range of motion with poor tracking but the rest of the range is otherwise fine, so that the patella is not uniformly tight and painful throughout. The cracking is the sound of the air in the joint popping as the patella quickly moves into a new position. So why does this happen, and what can be done about it? Continue reading