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Can't squat without heel lift

post #1 of 11
Thread Starter 

i can't squat without lifting my heels. When I do squatting exercises, I can't get down very far at all, it's ridiculous. How do I become more flexible in this area?

Also: I find skiing - even just standing in ski boots - to be VERY painful and tiring. I think the same muscles used in squatting are being tired out by the ski boots. Will any particular stretches and exercises help with this?

post #2 of 11
Quote:
Originally Posted by skibul View Post
 

i can't squat without lifting my heels. When I do squatting exercises, I can't get down very far at all, it's ridiculous. How do I become more flexible in this area?

Also: I find skiing - even just standing in ski boots - to be VERY painful and tiring. I think the same muscles used in squatting are being tired out by the ski boots. Will any particular stretches and exercises help with this?

I gather from your other post that you are in Bulgaria.  How long have you been skiing?

post #3 of 11

First, you need to determine if it's a mobility problem or a movement problem. 

 

Are you heels lifting because you lack the ankle mobility or because you simply aren't reaching your hips back enough. 

 

 

1. stand facing a wall with your toes touching the wall. now, keeping your heels down, try and touch the wall with your knees. can you do it? 

2. stand in front of a chair with your feet flat on the ground. now sit down in the chair without lifting your heels. 

 

 

I've done countless squat assessments on 'normal' people and almost always if the heels are lifting it's because you simply aren't getting the hips back enough. Probably trying to stay upright and not letting your chest move forward to balance the squat. 

 

Reach your ass back. 

post #4 of 11
Thread Starter 

Thank you for the answer. Sorry for my English. Yes i am from Bulgaria and i have been skiing for about 5 years and always is very painfull experience. Unfortunately we don't have a good bootfitter that is why i search the answers for myself.

post #5 of 11
Thread Starter 

Thank you for your time.

1. Yes I can reach the wall with my knees.

2. Yes I can sit without lift the heels

 

When i just wear ski boot at home after 10-15 min my front foot start to sore(paint). If sit down on chair with my ski boots or release top buckles, i felt immediate relief. What is my problem? Thank you in advance.

post #6 of 11

A good, well-balanced squat doesn't involve your knees moving that far forward or that much ankle flexion. I suspect you are tipping your body forwards too much (which will make your heels lift up). That can be just a general lack of balance, or a lack of strength in the quads. You will find as you keep training that you achieve a better position. It can be an idea to put a plank of wood under your heels to begin with, just so you feel more comfortable and in balance. Over time, you can use a thinner plank until you can mange without. Look at the picture below, you can see that the lower leg does not tip forward much.

 

images?q=tbn:ANd9GcSAxXR14OSrsVn0uxF0aNFt08hllzs5Kq9txifheQG8MPA-iI_PJg

post #7 of 11

Kids can do a perfect squat without thinking about it :-) Look how the ankle is hardly flexed at all.

 

images?q=tbn:ANd9GcTw1QTQEfTS6jZEch2_j02Xv6YaQbYaOSjHx31MieszWHm3dmOG

post #8 of 11
Thread Starter 

Thank you once again.I found a video of a guy who have my problem: http://www.youtube.com/watch?v=NMAUPxtaK-M&feature=youtu.be  and  http://www.youtube.com/watch?v=XbkKe9s1xYo

What is the link between this problem with squat and pain in forefoot with ski boots?

post #9 of 11
The person in the video has their feet too close together. You have to squat down between your legs, not behind them. Look at the baby and where his/her knee is. Then compare with the film.

If you are not balanced over your foot, but too far back (when skiing) the muscles in your foot will struggle to get you in balance again. And that will put strain on the front part of your foot.
post #10 of 11
Here is a pretty good explanation on how to squat and some good practical advice.

http://www.t-nation.com/free_online_article/most_recent/goblet_squats_101
post #11 of 11

It could be lack of flexibility at the ankles...

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