Squatober: Knee Bending
Welcome back to Squatober, a time dedicated to knee bending and the joy of squats! This month, as we dive into our favorite squat-a-thon, it’s essential to remember the balance between knee flexion and extension. While squatting is a fantastic way to strengthen our bodies, it’s crucial to understand how to do it safely and effectively.
Participating in Squatober means embracing the movement of bending our knees, which is beneficial for our bodies. However, the key to maximizing the benefits lies in the appropriate load. As we squat and bend our knees repeatedly, we need to counteract the forces at play. This is particularly important since many of us spend a significant part of our day sitting in a flexed position.
Counteracting Flexion
With the prevalence of sedentary lifestyles, our bodies often become accustomed to a flexed position, making it essential to incorporate exercises that promote knee extension. Here’s why:
Healthy Joint Movement: Many people worry about hyperextending their knees, but it's important to note that full range of motion, including total knee extension, is healthy for the joints. It allows for optimal joint function and promotes better overall health.
Dopamine Release: Moving our joints through their full range of motion activates the brain’s reward system, releasing dopamine. This not only enhances our mood but also reinforces the desire to move and exercise.
Resting Position for the Knee: Total knee extension allows the joint to lock, creating a resting position where the muscles and tendons are not under constant strain. This bone-on-bone contact relieves some tension, giving the surrounding tissues a chance to relax.
Balancing Flexion and Extension
As we engage in Squatober, focusing solely on knee flexion can lead to imbalances. To counteract the effects of prolonged sitting and excessive squatting, it’s vital to incorporate exercises that promote knee extension. Here are a few strategies to consider:
Incorporate Extension Exercises: Focus on movements that emphasize knee extension, such as straight-leg raises or wall sits. These exercises can help strengthen the muscles around the knee and improve overall joint health.
Stretch and Mobilize: Include stretches for the quadriceps and hamstrings to ensure your muscles remain flexible. Foam rolling or using a massage stick can also help release tension in the muscles around the knee.
Mind Your Form: When performing squats, pay attention to your technique. Ensure that you’re not sacrificing form for depth. Engaging your core and maintaining proper alignment can help protect your knees while maximizing the benefits of your workout.