The Foot

Firstly I would just like to clarify this section relates to foot ‘position’ directionally, not foot width during squatting (see part 3/6 for width during squatting)

The Foot Direction

In my opinion, and from the evidence in the papers I have read, there is really only one deciding factor in the direction your feet should point during the squat 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.

The reason for this is the relationship between the joints sitting above and their descending influence of load and force through the foot and ankle. We discussed previously, in The Squat Part 1/6, how hip rotator muscles, like Piriformis, can become dysfunctional with muscles spasm and so it might be prudent not to ‘fight’ this problem by ‘forcing’ feet into directions that simply don’t feel right.

I experimented myself with a concept promoted by some in the industry that we should ensure a forward pointing foot. However this demonstrated that for me I was at a higher risk of a knee injury in this position (see The 10 Minute Squat Test Article)

Klein’s book ‘The Knee In Sports’ states that “…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”. However in Rippetoe’s ‘Starting Strength 3rd Edition’ he describes the need for feet to be turned out at a 300 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 really be asking are ‘what is my biomechanical set up?’ and ‘what do I want to achieve from this movement?’

As stated above, 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)

Footwear

Something we must consider in relation to the foot is footwear since what we wear on our feet directly impacts on the foot and how it functions. Let me explain…

Many a debate is heard over what footwear should be worn when squatting. This is ultimately down to our individual biomechanics and the way we are ‘stacked up’. The foot, knee, pelvis and spine all influence each other. These influences can be ‘descending’ or ‘ascending’, in other words, if there are certain structural issues with the shoulder, this can influence what is happening at the foot (Descending) and vice versa the foot can influence what is happening at the shoulder (Ascending). This article is going to explore what these influences are and things we might want to consider as a result.

To enable you to make a choice about footwear during squatting first of all you would need to understand where your foot falls ‘naturally’ below you and then where it needs to be for stability during a squat. McBride, et al 2006, demonstrated that isometric squatting on an unstable surface significantly reduced peak force &amp; rate of force development. Which confirms that we might want to stabilise the foot and ankle during the squat. Yet if a biomechanical problem is present, loose Mid Tarsal Joint (MTJ) or Sub Talar joint (STJ) or even pelvic dysfunction then we may need to consider at least 2 ways of addressing these common (not normal) problems for when we want to squat most efficiently.

If the mechanical problem is ascending, loose or too mobile MTJ or STJ examples above, then orthotics can be prescribed while working on the biomechanics of the rest of the body, however if the issues are descending, i.e. pelvic dysfunction is present, then orthotic prescription should be avoided until the problems higher up have been eradicated.

For example in the case of a descending pattern: Jane has pelvic dysfunction that means her knees buckle inwards (knee valgus). This creates a ligament dominance which puts the medial ligaments and ACL at risk since they are taking much of the load/force through the knee during squatting or upon landing during gait. This in turn puts a rotational load around the lower leg, which directly influences the degree of pronation that occurs at the STJ, often presenting itself as OVER pronation at the foot.

By releasing the muscle spasm that created the problem in the pelvis and then strengthening these muscles using a specific and bespoke programme, Jane may be able to regain some supination capacity which may then remove the need for orthotics. Had orthotics been prescribed for this appearance of over pronation, in this particular case, they may have compounded the problem at the pelvis. I can sense some of you readers for whom orthotics failed you, nodding away out there!

Now in the example of an ascending pattern: John has feet that OVER pronate because his MTJ/STJ’s are loose or ‘floppy’ . This means his feet are unable to ‘stiffen’ or ‘lock’ into enough supination naturally to ensure sufficient rigidity in his foot when he squats, or even walks. Better alignment will likely help him with his balance, and potentially his power generation, during squatting.

However using some orthotics during the squats means the support is already there and his feet are ‘assisted’ to supinate better, giving him a more rigid foot and ankle, thus maintaining better alignment upwards through the knees, pelvis and beyond. Without the orthotics John may suffer with back problems later.

Weightlifting Shoes

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 “In this study, the combined amount of anterior (forward) bar movement and posterior (backwards) hip movement was significantly less when wearing weightlifting shoes (as oppose to running shoes)….this study did not exhibit any other kinematic differences when using weight lifting shoes versus running shoes”. 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.

To summarise all of these points:

Foot position advice should be more about where they land naturally in relation to the pelvis and width of stance.

Footwear advice should always consider everything above the foot, as well as foot function, in relation to the individuals biomechanics rather than shoe ‘fashion’ or a generic concept of what should be worn.

We are all different!!!

The Squat Part 5/6 – A short one on the question of belt or no belt?

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