Since we just started the #fastsquatfast challenge, it is important that we all have the tools needed to complete this challenge safely and successfully! Now you may think you know how to do squats properly, but are you sure??!! Doing a squat (or any exercise) incorrectly can lead to serious joint and tendon injuries. No pain no gain isn’t necessarily true when doing squats. General muscle soreness is probably OK, especially if you are just starting a new exercise. However, if you are experiencing joint or tendon pain, then you are probably doing something wrong.
Luckily, sports medicine physician Nancy E. Rolnik, MD stopped by on the latest episode of Fasting and Beyond (recorded on Friday, April 10, 2020) to show us how to squat! Dr. Rolnik started by giving us some basic rules for doing a proper squat. Next, she reviewed my squat form to make sure it was correct (spoiler alert: it wasn’t!!). She then shared some creative ways to modify the squats to make them a little bit easier or a little more challenging.
Here are a few things that Dr. Rolnik wants us to keep in mind when doing a basic squat:
- Start with your feet at about the same width as your hips.
- You can stretch out your arms as a counterbalance.
- You want your knees and calves to lineup with ankles (your knees should NEVER go past your toes).
- You don’t want to bend your back — try to keep it straight.
- Pretend you’re trying to sit in a chair (use an actual chair to assist).
- Strive to have your knee bent to a 90 degree angle. If you can’t do it at first (I can’t!), that’s OK. Do the best you can.
- Like any exercise, it’s better to do fewer reps with proper form than to do many reps with improper form.
Just for fun, she also showed us the proper way to do lunges, planks, and push-ups!
Finally, Dr. Rolnik emphasized the importance of competing with yourself and not with the person on TV or the person at the gym (whenever we are able to go back to the gym).
For more information on Dr. Rolnik, be sure to follow her on Instagram at https://www.instagram.com/sportsdoctornancy/. If you are in the Bay Area and in need of a sports medicine doctor, check out her practice at Remedy Sports & Regenerative Medicine.
DISCLAIMER: The advice on this page is not meant to replace or represent medical advice. This is nutritional advice, which is NOT the same as medical advice. Before any weight loss endeavor, the consultation of an experienced health care provider is a must. As a general rule, the following individuals should not participate in fasting:
- Diabetics-particularly those on insulin
- Lactating women
- Pregnant women
- Individuals with a history of eating disorders
- Children under the age of 18
This list is not
Interaction through this blog’s associated social media accounts, podcasts, and other venues associated with The Fasting Doctor does not constitute a patient-physician relationship. Likewise, it does not constitute medical advice. By continuing to access this blog or related resources, you acknowledge and agree that the content and contributors are not liable for your personal use of dietary and wellness advice found in our contents. You acknowledge our recommendation to consult your care provider before utilizing our nutritional information.
For more information, please contact me at info@thefastingdoctor.com!
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