The second concept that most people miss is that the body requires stress while it is healing to ensure it is healing properly to decrease the likelihood of this issue recurring. Because of this here at Xcel we try to avoid pulling you completely out of your sport while you are going through the rehab process. What we do instead is modify the activity or movement pattern that is causing you pain.
With that said below are a few different ways you can modify your squatting pattern so you can continue to squat while overcoming whatever aches and pains you may be having.
- The first and most obvious: decrease the amount of weight.
- This is especially true if you are only experiencing this issue at certain weights
- Sometimes the total volume that you are performing of that specific exercise is too much for your system to handle.
- This concept is more important if you are only feeling your pain at a certain depth in the squat
- This is an easy way to modify the depth of your squat and maintain control of the movement. Having the box as a target to aim to gives your brain a cue that the movement is safe to perform and you may have improved control.
- Perform a goblet squat
- Goblet squats are a great way to learn to keep your torso upright during your squat. As well as increase the involvement of the hips during the movement.
- Perform split squats
- These are my favorite way to modify a squat because it will also help address any asymmetries that may be present. These can be performed like in picture below or with the front or rear foot elevated.