Having squatting issues - flat footed

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Replies

  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I think starting with a goblet squat wouldn't be a bad idea. Start light enough that you can go just past parallel then move up until you are doing 40lbs, then try the bar.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Ok, so I've read through all of the comments. Ahhh so much debating! I will say that keeping my feet straight forward puts more pressure on my knees. Some suggest I have a weak PC. Should I not be squatting until I work on strengthening that?

    About a page back I wrote a long response with what I thought. I've had to study a lot about ACL injuries in the MS program I'm in and have recently had to review individual client & athlete case studies and some of the issues you're having are common issues related to non-contact ACL injuries. The rough plan I laid out for you is based on the NASM OPT Model and their stabilization endurance phase of training. My opinion is that you should stop squatting for now and take at least four weeks to improve both Flexibility and Strength in your hips, glutes, hamstrings, and core (ab's & obliques).

    I'm assuming that you're not competing in a power-lifting meet anytime soon, so nobody cares about how much you can squat, so take the time to improve a couple things that will improve your overall strength and joint & muscle health. Train properly today so you can be training years from now. ;)
  • Walter__
    Walter__ Posts: 518 Member
    If you can't go to parallel and you're losing your balance then your form is all wrong.That's the honest answer.

    Doing barbell squats correctly is difficult. Go search youtube for squat tips from elliot hulse; efliteft's "so you think you can squat" series is also good.
  • dbmata
    dbmata Posts: 12,950 Member
    **** brah, that's a logic bomb.

    rock on.
  • sofaking6
    sofaking6 Posts: 4,589 Member
    You know I have the same issue - and I am flat footed - and someone gave me an interesting perspective recently. She suggested that it might actually be a lack of flexibility in my ankles that is the cause, as opposed to the shape of my feet. So I'm working on stretching out by just basically crouching for @60 seconds daily. I'll let you know how it goes!

    She also said to just put something under my heels in the meantime - I usually do squats during aerobics so I haven't done that, but it might be a good idea for you. Like a folded washcloth or towel or something.
  • dbmata
    dbmata Posts: 12,950 Member
    Note to all, after having seen the topic name several times...

    I read it this time as: Having squirtting issues - flat footed

    That is all.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    this problem may be caused by having relatively long femurs/short shins. basically because the femurs are relatively longer, your centre of gravity goes back too far and you fall backwards. If you can squat easily with your heels raised but only have the problem with your feet flat on the floor, then that's another reason why this could be the issue - because raising the heels puts your knees in the position they'd be in if you have a more even femur/shin ratio (i.e. it puts your centre of gravity further forward throughout the squat)

    try squatting with a wide stance instead, i.e. wider than shoulder width apart. This limits how far back the pelvis can go (because femur angles and trigonometry), so your centre of gravity stays over your feet and you don't fall backwards

    Good form includes making subtle adjustments for different body and limb proportions. This might not be your issue, but if it is then a wider stance should fix it. If a wider stance doesn't fix it then it's some other issue.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    You know I have the same issue - and I am flat footed - .and someone gave me an interesting perspective recently. She suggested that it might actually be a lack of flexibility in my ankles that is the cause, as opposed to the shape of my feet. So I'm working on stretching out by just basically crouching for @60 seconds daily.

    It very well could be just a flexibility issue, although you may want to get more specific. Many of the things I listed for the OP, but make sure you're stretching your calves very well along with your hips and hamstrings. Mobility issues in one area can actually look like and / or cause issues in another area and since the the hips, hamstrings, glutes are all involved in the squat you might as well work on flexibility in all. Static stretches should be held for at least 30-seconds as well.

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