The squat is widely considered one of the most effective exercises for overall function, recruiting multiple muscle groups in a single movement. When performed with good technique, squat-related injuries are relatively uncommon, but technique alone doesn’t account for everything.

 

Why Genetics Matter Alongside Technique

Even with excellent technique, factors like flat feet, bowed legs, habitually tight internal or external hip rotators, tight calves, tibial torsion, or a functional or structural short leg can all contribute to a range of injuries, particularly once heavy weights are introduced. Documented squat-related injuries include ankle sprains and knee, hip and back pain.

 

Strength Starts From the Feet Up

Some research has looked at how foot position affects squat mechanics, finding that ankle range of motion and hip abduction were reduced, while knee flexion increased, when squatting in a neutral ankle position compared to barefoot squats. One of the more effective ways to help achieve and maintain a stable, neutral ankle position through a squat is with the use of custom orthotics.

 

Our Approach

Custom orthotics are designed to support, control and align the foot, addressing mechanical issues from the ground up. For lifters, this can mean a more stable base through the squat, potentially reducing tractional pull through the muscles and joints, and reducing muscular fatigue that stems from compensating for foot instability.

 

Frequently Asked Questions

Can orthotics fit inside weightlifting shoes?

This depends on the shoe and your specific assessment; your podiatrist can advise on options suited to your training footwear.

Is squatting bad for my joints?

Not inherently when performed with good technique and suitable biomechanical support, squatting is generally a safe and effective exercise. Issues tend to arise from underlying alignment factors combined with heavy load, rather than the movement itself.

 

Book an Assessment

If you’re experiencing pain related to squatting or weightlifting, book a biomechanical assessment at your nearest Dr Abbie Clinics location.

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