Why Deep Squats can Actually Improve Knee Stability

Deep squats are the best squats– they recruit more muscle, burn more calories, and really help to build a strong butt. It used to be thought that doing deep squats is harmful for the front of your knees, but research has shown that isn’t the case. In fact, deeps squats could actually increase knee stability. Studies have shown that the anterior and posterior cruciate ligaments– which really help to stabilize the knee joint– have less force through them when the knee is bent more fully.

It is also much more efficient strengthening, in that parallel squats with more weight are less effective than deeper squats with a lighter weight to build up your booty and thighs. Your gluteus maximus is over 25% more engaged with a deep squat than a parallel squat.

That said, if you have a history of knee issues, there is nothing wrong with parallel squats, and speak with your physiotherapist to safely progress to deep squats as your mobility or strength allows.

Check out this video and others on our YouTube Channel, Elevation Physiotherapy & Wellness, for our One Minute Wellness tips on strength, mobility and balance.

4 Reasons to Work on Your Balance… Not That You Need Reasons.

Balancing is a fundamental aspect of any movement we perform. It is one more of those things that you don’t realize its importance until you don’t have it. You need balance in every day movements like standing up from sitting, or to lean forward and reach for something, and certainly to dance!

You work stabilizing muscles to balance, and it also challenges stability in our joints and our vestibular system. Here are 6 more reasons to work on balance:

  1. You start to lose balance with aging: your brain, your muscles, and your inner ear are all coordinating together to balance. If you don’t practice balance, the integration between these systems can decline over time, making it harder for you to stay upright with good posture. Practicing balance activities keeps everything working much more smoothly and prevents much of this age-related loss.
  2. You can help prevent falls: with better balance comes the ability to more quickly react to unexpected slips. Knowing that you are adept to react to sliding or uneven terrain can help with the confidence needed to leave the house in winter!
  3. Make your body do something different! As adults, we live in the forward/backward plane of movement, and don’t regularly do movements side-to-side or rotations. Over years, this can make our joints and muscles stiffer or tighter when we do have to get out of our usual positions. Balance exercises make our bodies react, engaging different muscles and working our joints in new ways.
  4. Balance can help you recover faster from injury: not only have balance drills and exercises been shown to help prevent injuries, research shows that balance exercises in rehab can help you recover faster from injuries in the leg and foot.