Toe walker and squats
Care76
Posts: 556 Member
Anybody out there a toe walker and have issues keeping your heels on the floor for weighted (or body weight) squats? If so, what stretches/exercises did you do so you could do a proper squat? How long did it take for you to be able to do a proper squat?
I'm doing the SL 5x5 program and can't do a proper squat. If I point my toes out and have a wider stance I can keep my heels on the ground but I go forward a bit.
I'm doing the SL 5x5 program and can't do a proper squat. If I point my toes out and have a wider stance I can keep my heels on the ground but I go forward a bit.
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Replies
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Most times that issue is because of ankle mobility, stretch your calves. You could also squat with a plate under your heel, but that really just hides the problem and doesn't really work to fix the muscle imbalance.
Using the good girl/bad girl machine as a warm-up for your hips before squats also helps you reach depth easier.0 -
Thanks. I do not have any machines, I do this at home.0
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Looking up mobility drills for your hips on youtube also makes squatting easier, it's probably not the root cause of your particular problem but it'll keep you injury free in the long run0
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OK, I will. How often should I do these? Once a day, 5x5 days, or multiple times a day? I don't want to hurt myself. My hips and ankles are still sore (just sore, not near the pain my hips had during pregnancy with SPD) from pregnancy. Maybe because I'm breastfeeding...0
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Is there anybody out there that is a toe walker? If so, have you had any luck with squatting?0
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How far down can you squat with just body weight? Can your thighs break the parallel to the floor? I also have squat issues, walked on my toes quite a bit as a child and I think that may have caused some developmental issues in my calves. I've been working on bodyweight squats with assistance trying to stretch things out, and I definitely feel it in my calves. Basically I hold onto something sturdy to keep from falling backwards or having my knees pop forward, and squat low (think of how toddlers squat down to look at things). I doubt it's going to work miracles but if it loosens things up even a little it will be an improvement.0
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Toe walking = overactive calves. To fix, stretch calves for 30 seconds every hour, and right before squatting too. Here is how:
https://www.youtube.com/watch?v=CkgkmbXz8Mo
To accelerate things, wear a night splint (stretches calves while you sleep). Here is a good one:
http://www.amazon.com/Adjustable-Plantar-Fasciitis-Splint-Medium/dp/B006L8N71Y
In the mean time, squat with a wide stance, toes slightly out. If you go forward excessively, that is a separate issue.0 -
how do you squat on your toes during barbell squats…or are you not doing those?0
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Kgeyser, I can squat pretty low, parallel with knees or lower, but on my toes or with my feet pointed out and a wider stance. I have been doing bodyweight squats all around the house to try and practice. It doesn't seem to bother my calves, but I just can't get my heels on the floor as my ankles won't let me. I have been doing hip flexors stretches and squats holding onto doorhandles and I can keep myself back with heels to the ground when I hold onto something. Weird.
Cherimoose, thanks for the links! I will check out the stretches. I found some stretches for ankle and calves but any others are great too. I probably won't wear the splint. First, probably very costly to order to Canada and second I have a baby that I sometimes have to get up at all hours for so I don't really want to have something on my legs. But thanks. I can keep my heels on the ground with a pretty wide stance and my toes pointed out. But I fall forward when I do that. Even without a barbell. I'm practicing though.
Ndj1979, yep. I'm doing SL 5x5 but I'm not going up in squats until I can get my form right. I actually went down until I can figure them out. I don't start on my toes but they just naturally come off the ground as I lower. I have tried all the tricks (curling toes up, breaking at hips, etc) but I either can't get far enough down, my heels come up, or I fall forward.
Thanks for all the help, I really appreciate it!0 -
Squat what works for you. I also do a wider than shoulder stance with feet pointed out. Any closer together and I fall backwards or can't go as low.0
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My issue is I go forward then and isn't that bad for your lower back?Squat what works for you. I also do a wider than shoulder stance with feet pointed out. Any closer together and I fall backwards or can't go as low.0 -
Can you touch the floor with your fingertips with your feet flat - or are your feet never flat?
I was taught toe-walking means you've never properly stretched your Achilles tendons and therefore your heels physically can't reach the floor, so I would suggest a lot of Achilles stretches - your doctor or a physio would be able to prescribe some, or you can check the internet for lots of suggestions. And I would do them at least a few times a day. Tight Achilles' can lead to more than just squatting problems and you're more likely to seriously injure or rupture them if they have very little elasticity.0 -
Kgeyser, I can squat pretty low, parallel with knees or lower, but on my toes or with my feet pointed out and a wider stance. I have been doing bodyweight squats all around the house to try and practice. It doesn't seem to bother my calves, but I just can't get my heels on the floor as my ankles won't let me. I have been doing hip flexors stretches and squats holding onto doorhandles and I can keep myself back with heels to the ground when I hold onto something. Weird.
Cherimoose, thanks for the links! I will check out the stretches. I found some stretches for ankle and calves but any others are great too. I probably won't wear the splint. First, probably very costly to order to Canada and second I have a baby that I sometimes have to get up at all hours for so I don't really want to have something on my legs. But thanks. I can keep my heels on the ground with a pretty wide stance and my toes pointed out. But I fall forward when I do that. Even without a barbell. I'm practicing though.
Ndj1979, yep. I'm doing SL 5x5 but I'm not going up in squats until I can get my form right. I actually went down until I can figure them out. I don't start on my toes but they just naturally come off the ground as I lower. I have tried all the tricks (curling toes up, breaking at hips, etc) but I either can't get far enough down, my heels come up, or I fall forward.
Thanks for all the help, I really appreciate it!
what kind of shoes do you squat in?0 -
Do you mean just bending over or squatting? I can touch my fingers to the ground with just bending over, but I have to bend my knees. I'm not very flexible anymore. I have been doing some yoga on YouTube.Can you touch the floor with your fingertips with your feet flat - or are your feet never flat?
I was taught toe-walking means you've never properly stretched your Achilles tendons and therefore your heels physically can't reach the floor, so I would suggest a lot of Achilles stretches - your doctor or a physio would be able to prescribe some, or you can check the internet for lots of suggestions. And I would do them at least a few times a day. Tight Achilles' can lead to more than just squatting problems and you're more likely to seriously injure or rupture them if they have very little elasticity.0 -
Flats. Nothing when I do body weight squats when I'm practicing. My weights are in the garage and it's freezing out there so I just slide on flat slide on shoes as they are the flattest I have.what kind of shoes do you squat in?0 -
Most times that issue is because of ankle mobility, stretch your calves. You could also squat with a plate under your heel, but that really just hides the problem and doesn't really work to fix the muscle imbalance.
Using the good girl/bad girl machine as a warm-up for your hips before squats also helps you reach depth easier.
it doesn't so much hide the problem- that's the wrong way to look at it. Plates under the heels are a tool. They are a tool to allow you to work through proper depth. It is not a way to squat constantly- or consistently- it's just a tool to help you work through that.
learn some MobilityWods- there are better ways than the good girl/bad girl machine to open the hip up.
Purchase a foam roller to roll your calves.
spend a lot of time just working through a lightly weighted squat (normally I would suggest a bar- but you are home) so use a broom stick- or a smaller version of what you are expecting to use when you start weighting.
I also use a table or counter to help me keep my balance too... if I am in the squat rack- I put a hand on each side and sit back- holding the rack and pushing the butt back further than I could balance on my own.0 -
Most times that issue is because of ankle mobility, stretch your calves. You could also squat with a plate under your heel, but that really just hides the problem and doesn't really work to fix the muscle imbalance.
Using the good girl/bad girl machine as a warm-up for your hips before squats also helps you reach depth easier.
it doesn't so much hide the problem- that's the wrong way to look at it. Plates under the heels are a tool. They are a tool to allow you to work through proper depth. It is not a way to squat constantly- or consistently- it's just a tool to help you work through that.
learn some MobilityWods- there are better ways than the good girl/bad girl machine to open the hip up.
Purchase a foam roller to roll your calves.
spend a lot of time just working through a lightly weighted squat (normally I would suggest a bar- but you are home) so use a broom stick- or a smaller version of what you are expecting to use when you start weighting.
I also use a table or counter to help me keep my balance too... if I am in the squat rack- I put a hand on each side and sit back- holding the rack and pushing the butt back further than I could balance on my own.
Great thread! What in the world is a good girl/bad girl machine. I work out with a trainer and it's mainly because of the squat form. I have had 5 knee surgeries and I refuse to be told I shouldn't be doing it. On the other hand..my trainer is not so concerned about my knees as he says I have weak hips.
How in the world can you fix that? I have googled some exercises, but never hear of the good girl/bad girl machine.0 -
the abductor/aductor machines- the ones where you sit and your thighs are either on the outside or inside of the pads and you press them inward with resistance - or outward with resistance.
Check out KStarr's mobility wods- I have a hip opening one from him I use between each of my warm up sets. GREAT for opening the hip up.0 -
the abductor/aductor machines- the ones where you sit and your thighs are either on the outside or inside of the pads and you press them inward with resistance - or outward with resistance.
Check out KStarr's mobility wods- I have a hip opening one from him I use between each of my warm up sets. GREAT for opening the hip up.
Oh...well, I feel silly! That makes total sense!! LOL
And thanks for the KStarr's tip! Will look into that!0 -
Bump I wanna read this later
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Yes I meant just bending - I was curious how much hamstring and calf flexibility you have.
So do you still walk on your toes? Is that habit or because you actually can't put your heels down?
I'd say anything that works on your flexibility - hips, hams, calves, ankles, Achilles - is going to be good for you. Personally, I wouldn't risk squatting until I could keep my heels down - if you're using weights and squatting onto your toes you're very unbalanced and top-heavy with weight, which could lead to injury. Or you'll damage your Achilles/ankles.
Bodyweight squats while holding onto something to ensure flat footed posture is probably your best bet to build leg strength, but it sounds to me like flexibility is more important right now.
If you really do want to do it with weights, I'd put a ruck sack on and fill that with something - that way you can still brace yourself with your hands to ensure correct form.0 -
JoRocka, I found a video I was watching on mobilitywods for hip flexor stretches before squats. My son hit the back button and every time I go to watch it now it says the page doesn't exist. In trying to find it on YouTube but there are so many! I did another stretch on YouTube which was pretty much squatting at a wide stance with toes out (which I can do) and you put your elbows at your knees and go down low. My hips are pretty sore today. It kind of freaks me out because I had SPD while pregnant and my hips have never been the same.
I have a light 12.2 pound bar that I can use. I'm not using the Olympic one right now anyway because I don't have any larger weights or clips to hold the 2.5 lb ones I do have on, so I'm using the other bar with standard weights until I can afford to buy some nice Olympic weights.
PrimalGirl, I do still walk on my toes. Not as often when I wear shoes (but then I don't usually notice) but around my house and whenever I'm not wearing shoes. Even when I'm standing doing dinner or anything I will usually be on my toes. I don't notice it, my husband or somebody else points it out. I also walk with my feet pointed out which I notice a lot of others do. I can keep my feet straight, but it is super hard and feels weird walking that way (feels like my knees go in or something). I have to really concentrate. I was purposely trying to walk with my feet forward the other day in the snow and I thought they felt forward but when I saw my tracks they weren't at all.0 -
I also walk with my feet pointed out which I notice a lot of others do. I can keep my feet straight, but it is super hard and feels weird walking that way (feels like my knees go in or something).
Sometimes that's from the knees being misaligned inwards. Try standing with your feet parallel and look down to see whether your kneecaps are turned inward or aligned with your foot.0 -
the bad girl/good girl machine?
hahaha is this the hip adductor/abductor machine? thats awesome, ive never heard it called that!:laugh: :laugh:0 -
They don't look like they are turned inwards (maybe very slightly), but they sure feel like it.I also walk with my feet pointed out which I notice a lot of others do. I can keep my feet straight, but it is super hard and feels weird walking that way (feels like my knees go in or something).
Sometimes that's from the knees being misaligned inwards. Try standing with your feet parallel and look down to see whether your kneecaps are turned inward or aligned with your foot.0 -
JoRocka, I found a video I was watching on mobilitywods for hip flexor stretches before squats. My son hit the back button and every time I go to watch it now it says the page doesn't exist. In trying to find it on YouTube but there are so many! I did another stretch on YouTube which was pretty much squatting at a wide stance with toes out (which I can do) and you put your elbows at your knees and go down low. My hips are pretty sore today. It kind of freaks me out because I had SPD while pregnant and my hips have never been the same.
I have a light 12.2 pound bar that I can use. I'm not using the Olympic one right now anyway because I don't have any larger weights or clips to hold the 2.5 lb ones I do have on, so I'm using the other bar with standard weights until I can afford to buy some nice Olympic weights.
just practicing with the bar alone will help.
I'll see if I can find it- and then remember to post it- I'm awful at hitting up MFP once I get home- I mostly use it at work....
there are actually two very good video's for mobility stance- one's not a KStarr one - the other one is geared to improving over head squat mobility but it's still good- it works very well with a yoga pose- the I don't know the name- where you're butt is down toes out- and your elbows press your knees open- like a cross between praying and taking a nature hike bathroom break.
As far as the feet inward or not- take a stab at this.
Standing straight up- good posture- feet parallel- toes pointing forward- close your eyes- and sqeeze your glutes together- allow this to travel where it will- meaning don't fight the isolation to keep in right in your glutes- feel what it does to your thighs.
You should feel kind of a spring torque rotation OUT wards (inner thighs pushing forward and outward)
now- get in your squat position.... as you begin your descent down- generate THAT feeling.. it's a lot less to do with your glutes squeezing forward- but it should feel about the same.
Ankle torque- should help with the knee alignment issues too.0 -
Well first of all, what kind of shoes do you wear when you squat?
Second, are you pushing your knees out and sitting back? It sounds like you're leaning too far foward.
Some people find, that in the interim, it can help to "scruntch" your toes in a little to keep from rocking forward while you get a better feel for working off your heals.0 -
They don't look like they are turned inwards (maybe very slightly), but they sure feel like it.Sometimes that's from the knees being misaligned inwards. Try standing with your feet parallel and look down to see whether your kneecaps are turned inward or aligned with your foot.
If your kneecaps are aligned, then your hips are probably turned out. That's good news, because that's usually fixable (unlike misaligned knees). This stretch should help:
http://www.youtube.com/watch?v=2qZ517Rw7ME
Like with the calf stretch, the more frequently it's done, the better.0 -
Arch your back and stick your butt out as you're going down.
Keep your feet pointed out and wider than you think you should without being uncomfortable.
For stretching, I like to sit *kitten* to grass with my hands forward holding the rack for about 30 seconds. Stand up and repeat a couple times.
I'm guessing the reason your Achilles tendon is short is because you like wearing heels?0 -
Hahaha, I have been doing the one that is like squatting to go to the bathroom in the woods and praying. I just tried your recommendation. I am not sure I feel the same thing as I go down, but I am trying. I feel like I am getting a bit better, but I don't think I am very low. I will get my husband to record me so I can see.JoRocka, I found a video I was watching on mobilitywods for hip flexor stretches before squats. My son hit the back button and every time I go to watch it now it says the page doesn't exist. In trying to find it on YouTube but there are so many! I did another stretch on YouTube which was pretty much squatting at a wide stance with toes out (which I can do) and you put your elbows at your knees and go down low. My hips are pretty sore today. It kind of freaks me out because I had SPD while pregnant and my hips have never been the same.
I have a light 12.2 pound bar that I can use. I'm not using the Olympic one right now anyway because I don't have any larger weights or clips to hold the 2.5 lb ones I do have on, so I'm using the other bar with standard weights until I can afford to buy some nice Olympic weights.
just practicing with the bar alone will help.
I'll see if I can find it- and then remember to post it- I'm awful at hitting up MFP once I get home- I mostly use it at work....
there are actually two very good video's for mobility stance- one's not a KStarr one - the other one is geared to improving over head squat mobility but it's still good- it works very well with a yoga pose- the I don't know the name- where you're butt is down toes out- and your elbows press your knees open- like a cross between praying and taking a nature hike bathroom break.
As far as the feet inward or not- take a stab at this.
Standing straight up- good posture- feet parallel- toes pointing forward- close your eyes- and sqeeze your glutes together- allow this to travel where it will- meaning don't fight the isolation to keep in right in your glutes- feel what it does to your thighs.
You should feel kind of a spring torque rotation OUT wards (inner thighs pushing forward and outward)
now- get in your squat position.... as you begin your descent down- generate THAT feeling.. it's a lot less to do with your glutes squeezing forward- but it should feel about the same.
Ankle torque- should help with the knee alignment issues too.
I have been doing these stretches:
http://www.youtube.com/watch?v=uXlbcPMvjqg plus the squat one with elbows between legs pushing out. 0
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