<span style="font-weight: 400;">So far we have looked at the descending biomechanical issues that can impede your ability to squat. We have looked at the pelvis, the spine, the shoulders, the knees and today we will explore ascending biomechanical issues from the foot and ankle in terms of squatting.</span>

<span style="font-weight: 400;">Podiatrists would likely suggest we start at the feet, and in some cases this might be right, however there is an innate problem here in terms of what action maybe taken.</span>

<span style="font-weight: 400;">For example should your ‘overpronation’ be coming from a leg length discrepancy (LLD) that is simply a functional issue coming from above, then insoles maybe measured and fitted to that false/functional LLD. Thus compounding the functional issue above.</span>

<span style="font-weight: 400;">The LLD could also bend the knee more (see Part 6 Knee), or drop the hip more.  Pronation will increase the load on the leg (see 'Tight Calves' below), bending the knee will increase pronation, and dropping the hip will increase the spasm in the glutes/piriformis (see Part 2 Pelvis).  </span>

<span style="font-weight: 400;">So by reducing the spasm in muscles like piriformis, in other words preventatively, (and also if necessary), then we are helping to reduce all of the above. </span>

<span style="font-weight: 400;">A vicious circle if ever there was one but a great example of the Integrated System!</span>

<span style="font-weight: 400;">All that said and done insoles are often still required but the ideal would be as minimal an insert as possible. Less intervention holds less risk and we really want the body to be doing what IT can to improve our movement profile first and foremost. </span>

<span style="font-weight: 400;">So a key question when, or even better, before, you go to get your feet measured is whether your LLD (if you have one) is structural or functional? If functional then we need to be doing all of those anti spasms, joint mobilisations, and nerve mobilisations just before being measured (Parts 2/3/4/5). This way we can have insoles fitted to our best biomechanical function at that point. Also be aware that if you are working towards changing your movement profile then your insoles may well change over time too.</span>

<span style="font-weight: 400;">However, anyone who advocates 1 type of shoe for all is clearly selling. We should NOT ALL be barefoot, we should NOT all be wearing MBT’s or even the same shoe type. </span>
<h3><b>So Which Shoes Should We Wear While Squatting? </b></h3>
<span style="font-weight: 400;">Well some of us need a shoe to assist pronation (supinator) and others need shoe designed to assist supination (pronator), some of us need more cushioning (supinator) and others need more support (pronator). </span>

<span style="font-weight: 400;">Some will require a heel lift to lengthen the tibia and compensate for those ‘tight’ calves. We are all different.</span>

<span style="font-weight: 400;">The effects of weightlifting shoes on squat mechanics is a subject for which I struggled to find evidence. However, I did find a study by Fortenbaugh et al .(2003). They concluded that “</span><i><span style="font-weight: 400;">In this study, the combined amount of anterior (forward) bar movement and posterior (backwards) hip movement was significantly less when wearing weightlifting shoes (as opposed to running shoes)….this study did not exhibit any other kinematic differences when using weight lifting shoes versus running shoes”.</span></i><span style="font-weight: 400;"> So this suggests the weight lifting shoes allow for a more vertical trunk position during the squat, which is what is recommended for low back health and reduced loads on the knees.</span>
<h3><b>Should We Even Wear Shoes While Squatting?</b></h3>
<span style="font-weight: 400;">There is a massive trend in the lifting room to remove shoes completely to be able to feel the floor under the feet for more proprioception. If you have a neutral foot then that might be ok. However, a pronator foot type is likely to a). struggle to stabilise from the foot b). increased injury risk (over time) due to ‘over’ pronation where force production is highest. c). Lose power due to the above</span>

<span style="font-weight: 400;">With all of this in mind, we clearly need to identify what foot type we have before removing shoes, right?</span>

<span style="font-weight: 400;">Also, McBride, et al 2006, demonstrated that isometric squatting on an unstable surface significantly reduced peak force &amp; rate of force development. If there is a difference then some kind of orthotics may be required. This may not be a permanent requirement if you are working on any other biomechanical dysfunctions but if your foot itself has structural issues then it is likely you will always need some kind of foot support.</span>
<h3><b>So How Do We Identify Our Foot Type? </b></h3>
<span style="font-weight: 400;">Well, I am afraid this is a challenging one to test on yourself but I strongly recommend you watch the video to find out one way of testing your foot/ankle mobility.</span>

<span style="font-weight: 400;">Then pay a visit to your foot specialist or a local Biomechanics Coach who can identify if you have a</span> <i><span style="font-weight: 400;">propensity to pronate</span></i><span style="font-weight: 400;"> and the</span><i><span style="font-weight: 400;"> capacity to re-supinate</span></i><span style="font-weight: 400;">. These are the 2 key identifying factors in understanding how your foot might be influencing your squat. </span>
<h3><b>The Integrated System - Tight Calves </b></h3>
<b>(For Dorsiflexion Test Watch Video) </b>

<span style="font-weight: 400;">If you consider that most of us have ‘tight’ calves (pronators and supinators) often caused by the ‘high heels’ we are all walking on AND YES even on our trainers have a good inch or 2 underneath your heel, giving you a prolonged plantar flexed position through the ankle. This then limits your dorsiflexion range during the gait cycle. </span>

<span style="font-weight: 400;">Also, prolonged periods sitting won't be great for our ankle motion nor your nervous system. </span>

<span style="font-weight: 400;">This problem can result in all sort of movement related issues as well as limiting our squat. While our lifestyles will be contributing to our physical limitations and poor biomechanics we also need to identify what it is inside of our own body that is creating the compensation, as it may differ from person to person. Different root causes require different strategies in terms of exercise prescription.</span>

<span style="font-weight: 400;">As previously described tight calves can cause over pronation.  The dorsiflexion (moving the toes upwards) is not available from the ankle joint due to the tightness in the calves, so it has to come from the subtalar joint.  It comes as part of the pronation mechanism though and so increases the amount of pronation as well. This can cause shin related injuries, plantar fasciitis, patellofemoral syndrome as well as other knee and Achilles problems.  Remember it important to note that ‘tight’ calves are very often a result of a tight sciatic nerve, so by mobilising the nerve (Part 4 Nerves), we can help with not only our squatting capacity, range and movement but we can also reduce our injury risk at the same time. WINNER!!</span>
<h3><b>What Is The Best Foot Position In The Squat?</b></h3>
<span style="font-weight: 400;">There is really only one deciding factor in the direction of your feet and that is where they fall naturally for the width of squat you have chosen. So while the width may determine the degree of stress on the knee there is no substantial EMG evidence to determine that changing the foot angle or direction hits any muscle more or less. Therefore to reduce injury risk allowing the feet to fall where they want to is probably most prudent.</span>

<span style="font-weight: 400;">Klein’s book ‘The knee in sports’ states that “…</span><i><span style="font-weight: 400;">the toes should be kept directly beneath the knees or slightly inside. This allows the normal relationship to be maintained between femur and tibia in the flexion movement</span></i><span style="font-weight: 400;">”. However in Rippetoe’s ‘Starting strength 3</span><span style="font-weight: 400;">rd</span><span style="font-weight: 400;"> edition’ he describes the need for feet to be turned out at a 30</span><span style="font-weight: 400;">0</span><span style="font-weight: 400;"> angle. The problem arises when these types of statements are taken out of context. So I would like to clarify, the types of questions we should be asking are ‘what is my biomechanical set up?’ and ‘what do I want to achieve from this movement?’</span>

<span style="font-weight: 400;">During the performance of a squat, several authors have recommended various positions for placement of the foot. However a review of the literature failed to demonstrate how foot placement and lower extremity turn out during the squat affect the activity of the leg muscles (Ninos et al 1997)</span>
<h3><b>The Exercises</b> <b>Required To Improve Your Squat (See Video Series) </b></h3>
<span style="font-weight: 400;">Understanding whether you have a propensity to pronate and the capacity to re-supinate is key to understanding which shoes (if any) might be right or wrong for you. It also gives you the information you need to know what exercises you can try to help foot/ankle function.</span>

<span style="font-weight: 400;">Pronation and supination band exercises as shown in the video are a great way to contribute to improving your foot function and stability and therefore your squat movement and stability. However, if you consider this wonderful integrated system as discussed throughout this squat project A2G series, there is a whole series of things we can do isn't there….</span>

<span style="font-weight: 400;">Pelvic Anti Spasm - reduce tension around hip muscles </span>

<span style="font-weight: 400;">Nerve Mobilisations - moves the nerve all the way down the body</span>

<span style="font-weight: 400;">Spine Mobility - gives us the ability to maintain an upright posture while holding a load </span>

<span style="font-weight: 400;">Strength Ratio Training - evens out those joint ratios to give our squat more stability and reduce injury risk</span>

<span style="font-weight: 400;">Dorsiflexion work - most of us have a tension across the back of the ankle/calves but don’t forget stretching may NOT be the answer!</span>

https://youtu.be/3eZ_XAshI_8

<span style="font-weight: 400;">NEXT TIME - Is the final tutorial in this squat project series! </span>

<hr />

<h2></h2>
<h2 style="text-align: center;">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>
<h3 style="text-align: center;">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>
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