📌 Causes of Knee and Lower Back Pain During Squats and How to Solve Them
⬅️ What will you gain from this post?
1. The main causes of knee or lower back pain during squats.
2. The role of the Gluteus Medius muscle in squat performance.
3. The impact of the TFL (Tensor Fasciae Latae) muscle on squats.
4. Practical methods to deal with each muscle through strengthening and stretching exercises.
5. How improving these muscles can enhance your squat performance and lifting capacity.
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🔰 Common Observations at the Gym
Many athletes focus solely on loading the bar on their back and squatting without paying attention to critical performance factors. The gym isn’t just about lifting weights and doing squats; it’s also about addressing the weakness or tightnes in key muscles, as these can lead to issues like:
– Lower back pain
– Knee pain
– Hip pain
1️⃣ The Gluteus Medius Muscle
– This muscle is often affected by:
– Prolonged sitting
– Incorrect postures at work
– Improper exercise techniques
– Muscle imbalances (some muscles being too strong while others are weak)
🔗 Some studies link Gluteus Medius weakness to knee pain. You can check these studies:
1. [Study 1](http://bit.ly/2Qn0P7G)
2. [Study 2](http://bit.ly/37DeeOn)
3. [Study 3](http://bit.ly/2ZTepCD)
📝 Weakness in this muscle can cause:
– Knee valgus (knees collapsing inward during squats), also known as Knock Knees. [See illustration](http://bit.ly/2MRL8mL)
📚 A 2011 study published in the Journal of Orthopaedic & Sports Physical Therapy found that a 4-week Gluteus Medius strengthening program can reduce knee pain by 43%
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2️⃣ How to Check for Gluteus Medius Weakness?
– Use the Trendelenburg Test:
– Stand on one leg and observe how your body stabilizes.
– Video explanation: [Watch here](https://www.youtube.com/watch?v=Zy7iQ8bi2SE).
– It’s recommended to consult a physical therapist for proper diagnosis.
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3️⃣ Strengthening the Gluteus Medius
– Key exercises:
– Side Lying Hip Abduction: [Video tutorial](http://bit.ly/2ueVIO1)
– Progress by using resistance bands or ankle weights.
– Hip Abduction Machine: [See example](http://bit.ly/2ZLDRtU).
– Hip Thrust:
– Perform with one leg or use a barbell to increase load.
– [Single-leg variation example](http://bit.ly/39wHOXT).
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4️⃣ Releasing Tension in the Gluteus Medius
– Use a tennis ball or a foam roller:
– [Demonstration](http://bit.ly/39F9Z6M).
– If you suspect trigger points, consult a physical therapist for targeted treatment.
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5️⃣ The Tensor Fasciae Latae (TFL) Muscle
– This muscle can become **tight** due to:
– Overuse during activities like running.
– Lack of flexibility or mobility in the hips.
🔗 To assess TFL tightness:
-Modified Thomas Test: [Video guide](http://bit.ly/2SRiRAg).
Faber Test [Demonstration](http://bit.ly/37yAI35).
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6️⃣ Stretching the TFL
– Perform targeted stretches: [Video example](http://bit.ly/2QHVGWt).
– Use a foam roller on the lateral quadriceps to release tension: [Guide](http://bit.ly/2uczQCR).
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7️⃣ Improving Squat Mobility
– Watch this video by Dr. Aaron Horschig to learn how to enhance squat mobility: [Watch here](http://bit.ly/2FkuNTm).
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⏺ Final Advice:
Focus on strengthening and improving mobility in these key muscles to avoid injuries and enhance squat performance.
