Have you been doing squats correctly? Have you been practicing them in your workouts for a long time? Do you check your posture while doing them? I am willing to say that many people are unaware of some potential postural alignment issues. These issues can cause injuries and pain, especially if you are using weight while squatting.

I see this frequently at my studio with my active agers. Most of my clientele is over 40 years old. If you are 40 and over, you may be experiencing joint pain and feel some past injuries complaining every once in a while. Turning on the correct muscle while executing a squat can alleviate problems.

Check List

Let me begin with your feet. There is not much you can do about the structure of your feet; however, today, sneaker companies have developed a sneaker for several foot issues. The most common foot problems are pronation and supination. Pronation is when your foot rolls inward towards the center line of your body, and supination is when your foot rolls outward towards the outer sides of the body. Take a look at your feet in a mirror, or seek a professional to help determine if your feet pronate or supinate. When you know, purchase sneakers to support your feet in the correct position, somewhere in the middle. Neutral

Legs/Lower Back

Standing hip distance apart is correct. Ensure your knees are not locked while standing and your lower back is not swayed. If you feel discomfort or see your lower back sway, tighten your glutes and engage your abdominal muscles. You want to support your spine by using your abs.

Spine

Check out the rest of your spine. Is the middle or upper part (neck)arched or rounded? If so, you want to achieve an elongated back where it is neutral. This can be very hard for people to learn. The best way is to look in a mirror and correct yourself daily. It will take time, but it will change if you practice.

Body Inventory

Once you have your entire body aligned correctly, you can begin to approach the activity, which is the squat. Check to see if your body weight is evenly distributed while standing.

Squat

• Start to bend both knees.
• As you bend your knees, your weight shifts toward your heels.
• Your torso and spine move forward, as well as your arms
• Make sure your spine maintains the length that you created while standing(This includes the engagement of glutes and abs)
• Go only as deep as you can support while maintaining all the above tips
• You should be able to see your toes and be able to wiggle them as well

When you master this, you can add weight back into your workout routines. I highly suggest taking the time to look at your posture. It will help your strength and possibly eliminate your pain and past injuries.